{"id":339960,"date":"2022-02-07T15:43:29","date_gmt":"2022-02-07T14:43:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=339960"},"modified":"2022-10-06T12:33:05","modified_gmt":"2022-10-06T10:33:05","slug":"sauna-i-zdravlje-pravi-pristup-dobrobiti-i-ucinci-na-tijelo","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sauna-i-zdravlje-pravi-pristup-dobrobiti-i-ucinci-na-tijelo\/","title":{"rendered":"Sauna i zdravlje: pravi pristup, dobrobiti i u\u010dinci na tijelo"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/sauna-i-zdravlje-pravi-pristup-dobrobiti-i-ucinci-na-tijelo\/#Sto_je_zapravo_sauna_i_o_cemu_se_radi\" title=\"\u0160to je zapravo sauna i o \u010demu se radi?\">\u0160to je zapravo sauna i o \u010demu se radi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/sauna-i-zdravlje-pravi-pristup-dobrobiti-i-ucinci-na-tijelo\/#Kakva_je_povijest_saune\" title=\"Kakva je povijest saune?\">Kakva je povijest saune?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/sauna-i-zdravlje-pravi-pristup-dobrobiti-i-ucinci-na-tijelo\/#Sauna_i_njezino_djelovanje_na_organizam\" title=\"Sauna i njezino djelovanje na organizam\">Sauna i njezino djelovanje na organizam<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/sauna-i-zdravlje-pravi-pristup-dobrobiti-i-ucinci-na-tijelo\/#Je_li_sauna_zdrava_7_razloga_zasto_biste_trebali_koristiti_saunu\" title=\"Je li sauna zdrava? 7 razloga za\u0161to biste trebali koristiti saunu\">Je li sauna zdrava? 7 razloga za\u0161to biste trebali koristiti saunu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/sauna-i-zdravlje-pravi-pristup-dobrobiti-i-ucinci-na-tijelo\/#Kako_koristiti_saunu_na_pravi_nacin\" title=\"Kako koristiti saunu na pravi na\u010din?\">Kako koristiti saunu na pravi na\u010din?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/sauna-i-zdravlje-pravi-pristup-dobrobiti-i-ucinci-na-tijelo\/#Kada_posjetiti_saunu_i_u_kojim_slucajevima_je_izbjegavati\" title=\"Kada posjetiti saunu i u kojim slu\u010dajevima je izbjegavati?\">Kada posjetiti saunu i u kojim slu\u010dajevima je izbjegavati?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/sauna-i-zdravlje-pravi-pristup-dobrobiti-i-ucinci-na-tijelo\/#Sazetak\" title=\"Sa\u017eetak\">Sa\u017eetak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tra\u017eite li \u010desto na\u010dine za zagrijavanje, pogotovo zimi? Mo\u017eda letite na sun\u010dana egzoti\u010dna odredi\u0161ta ili volite posjetiti saunu. Iako postoji samo mali bazen za hla\u0111enje umjesto toplog mora, on ima niz drugih prednosti. Ljubitelji sauna zasigurno mogu potvrditi da <strong>izmjenjivanje topline i hladno\u0107e ne samo da im poma\u017ee da se opuste, ve\u0107 podr\u017eavaju i imunitet ili sportsku izvedbu.<\/strong> Za\u0161to je sauna zdrava, kakvi su njezini u\u010dinci i koja su pravila? Sve o sauni saznat \u0107ete u dana\u0161njem \u010dlanku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sto-je-zapravo-sauna-i-o-cemu-se-radi\"><span class=\"ez-toc-section\" id=\"Sto_je_zapravo_sauna_i_o_cemu_se_radi\"><\/span>\u0160to je zapravo sauna i o \u010demu se radi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U ovom \u010dlanku prvenstveno \u0107emo se fokusirati na finsku saunu. Njezini u\u010dinci na zdravlje ljudi&nbsp;<strong>najvi\u0161e su istra\u017eeni, a ujedno ju koriste ljudi diljem svijeta<\/strong>. Ostale vrste sauna na koje mo\u017eete nai\u0107i su parne, tropske, bio ili infracrvene saune. Mo\u017eda nude sli\u010dne pogodnosti, ali imaju svoje specifi\u010dnosti o kojima \u0107emo vi\u0161e neki drugi put.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Finsku saunu mo\u017eete zamisliti kao prostoriju s drvenim oblogama i klupama koja se zagrijava do odre\u0111ene temperature (60 &#8211; 120 \u00b0C). To se posti\u017ee zahvaljuju\u0107i pe\u0107ima na drva ili elektri\u010dnim \u0161tednjacima. Pe\u0107 se zatim oblo\u017ei vru\u0107im kamenjem i polije vodom kako bi se pove\u0107ala vlaga i temperatura zraka u prostoriji. <strong>Tijekom boravka u sauni dolazi do jakog znojenja zbog vru\u0107ine. <\/strong>U saunu se ide bez kupa\u0107eg kostima i odje\u0107e. Obi\u010dno mo\u017eete uzeti ru\u010dnik koji se koristi uglavnom iz higijenskih razloga za upijanje znoja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nekoliko minuta boravka u toploj sauni (5 &#8211; 15 minuta) zatim se izmjenjuje s fazom hla\u0111enja pod ledenim tu\u0161em, u bazenu ili jezercu. Zatim slijedi trenutak odmora, nakon \u010dega slijedi jo\u0161 jedan ciklus koji opet po\u010dinje saunom. <strong>Ovaj ritual ima niz blagotvornih u\u010dinaka, a izaziva i osje\u0107aj opu\u0161tenosti. Tako se nakon saune mo\u017eete osje\u0107ati opu\u0161teno i fizi\u010dki i psihi\u010dki. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-948135622-2-1124x749.jpg\" alt=\"\u0160to je sauna?\" class=\"wp-image-337951\" width=\"843\" height=\"562\" title=\"\u0160to je sauna?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-948135622-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-948135622-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-948135622-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-948135622-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kakva-je-povijest-saune\"><span class=\"ez-toc-section\" id=\"Kakva_je_povijest_saune\"><\/span>Kakva je povijest saune?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada \u010dujete rije\u010d sauna, ve\u0107ina vas \u0107e vjerojatno pomisliti na Finsku. I nije ni \u010dudo. Ne postoji dr\u017eava na svijetu s bogatijom tradicijom ove relaksacijske aktivnosti. <strong>\u010cak sama rije\u010d sauna dolazi iz finskog<\/strong>. Sobe oblo\u017eene drvetom s kaminom i vru\u0107im kamenjem kakve danas poznajemo, uistinu su najpoznatije po stanovnicima ove zemlje. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ne mo\u017ee se samo Fincima pripisati sva zasluga za izum sauna. Spominjanje toplih zra\u010dnih kupelji mo\u017ee se prona\u0107i u povijesti Grka, Rimljana i Arapa. <strong>Jo\u0161 u davna vremena ljudi su koristili mo\u0107 zagrijanog kamenja koje su polijevali vodom te su sjedili u njihovoj blizini.<\/strong> Boravak u toplom okru\u017eenju ne samo da su koristili za opu\u0161tanje, ve\u0107 su lije\u010dili i niz bolesti. Osim toga, \u010desto je to bila najsterilnija prostorija u zgradi, zbog \u010dega se koristila kao rodili\u0161te. Osim toga, tamo su se odvijali i vjerski i drugi obredi. Posljednje, ali ne i manje va\u017eno, bilo je to mjesto gdje su se odvijala va\u017ena dru\u0161tvena okupljanja. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako se vi\u0161e ne ra\u0111a u saunama, njihov dru\u0161tveni i rekreacijski zna\u010daj ostao je aktualan. <strong>Sve vi\u0161e ljudi posje\u0107uje saunu radi opu\u0161tanja, potpore regeneraciji i dru\u017eenja.<\/strong> Zahvaljuju\u0107i svojim pozitivnim u\u010dincima i \u0161irokoj popularnosti, dio je wellness centara, bazena i teretana. Mnogi ljudi posjeduju i ku\u0107nu saunu. U Finskoj je, naprimjer, gotovo svako ku\u0107anstvo opremljeno saunom. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1092056968-1124x749.jpg\" alt=\"Kakva je povijest saune?\" class=\"wp-image-335560\" width=\"843\" height=\"562\" title=\"Kakva je povijest saune?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1092056968-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1092056968-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1092056968-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1092056968-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sauna-i-njezino-djelovanje-na-organizam\"><span class=\"ez-toc-section\" id=\"Sauna_i_njezino_djelovanje_na_organizam\"><\/span>Sauna i njezino djelovanje na organizam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada ste u sauni, u va\u0161em tijelu se pokre\u0107u termoregulacijski procesi, \u0161to je va\u017eno za prilagodbu tijela na visoke temperature. Zahvaljuju\u0107i tome mo\u017eete podnijeti temperature oko 100 \u00b0C. Prvo, va\u0161a tjelesna temperatura po\u010dinje rasti (obi\u010dno do 39 \u00b0C). Kasnije se pove\u0107ava proizvodnja znoja koji slu\u017ei kao hla\u0111enje za tijelo. Istodobno se<strong> krvne \u017eile \u0161ire, broj otkucaja srca se pove\u0107ava, periferni dijelovi tijela i volumen krvne plazme cirkuliraju.<\/strong> S jedne strane, poma\u017ee u boljem upravljanju toplinom i tako\u0111er slu\u017ei kao rezervoar teku\u0107ina za znojenje. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na stani\u010dnoj razini postoje promjene koje se doga\u0111aju u organizmu zbog topline i jo\u0161 mnogo toga. <strong>Nastaju proteini toplinskog \u0161oka<\/strong>. Oni \u0161tite stanicu od o\u0161te\u0107enja. Tako\u0111er pove\u0107avaju dostupnost du\u0161ikovog oksida koji poti\u010de cirkulaciju krvi u tijelu. Kada ste u sauni, dolazi i do hormonalnih promjena s kojima se mo\u017eete susresti i tijekom sportskih aktivnosti. <strong>Zato se, naprimjer, koli\u010dina endorfina i hormona rasta<\/strong>&nbsp;u tijelu obi\u010dno pove\u0107ava. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"prilagodba-organizma-na-toplinu\">Prilagodba organizma na toplinu<\/h3>\n\n\n\n<p>Redovito kori\u0161tenje saune tada mo\u017ee dovesti do bolje tolerancije tijela na vi\u0161e temperature, \u0161to vam je mo\u017eda poznato kao<strong> prilagodba. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[5, 7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Primjerice, \u010desto izlaganje toplini mo\u017ee dovesti do pada tjelesne temperature tijekom dana<\/strong>. Tada osoba s ni\u017eom temperaturom <strong>lak\u0161e<\/strong> <strong>podnosi vru\u0107e okru\u017eenje,<\/strong> \u0161to je zgodno u vru\u0107im ljetnim danima ili na egzoti\u010dnom godi\u0161njem odmoru.<\/li><li><strong>Na dulje vrijeme mo\u017ee se pove\u0107ati i koli\u010dina krvne plazme<\/strong> koja je va\u017ena za odr\u017eavanje optimalne hidratacije sporta\u0161a.<\/li><li><strong>Uobi\u010dajeno je i smanjenje broja otkucaja srca i br\u017ei po\u010detak znojenja<\/strong>, \u0161to tako\u0111er olak\u0161ava suo\u010davanje s visokim temperaturama.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao rezultat toga, sporta\u0161 obi\u010dno mo\u017ee <strong>vje\u017ebati dulje i s ve\u0107im intenzitetom<\/strong>. Iz tog razloga mnogi biciklisti, trka\u010di i drugi sporta\u0161i uklju\u010duju saunu u svoje planove treninga prilikom pripremanja za utrke po vru\u0107em vremenu. <span class=\"tadv-color\" style=\"color: #ff6600\">[5, 7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"57832,28095,42352,6322,29401,29851,53248,37972,46051,36043,44953,49246 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"je-li-sauna-zdrava-7-razloga-zasto-biste-trebali-koristiti-saunu\"><span class=\"ez-toc-section\" id=\"Je_li_sauna_zdrava_7_razloga_zasto_biste_trebali_koristiti_saunu\"><\/span>Je li sauna zdrava? 7 razloga za\u0161to biste trebali koristiti saunu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li se ikada zapitali je li sauna zdrava? Mo\u017eda ste \u010dak poku\u0161ali pitati &#8220;najupu\u0107enijeg&#8221; od svih njih&nbsp;&#8211; Google. Na\u017ealost, ne\u0107ete prona\u0107i jasan odgovor koji vrijedi za sve. No, brojne studije su potvrdile da<strong> sauna mo\u017ee biti zdrava ako se pridr\u017eavate jednostavnih pravila.<\/strong> Prema rije\u010dima stru\u010dnjaka, ova aktivnost opu\u0161tanja podr\u017eava, naprimjer, pravilno funkcioniranje imuniteta, sr\u010danu aktivnost, mentalno zdravlje i sportske performanse u nekim aspektima. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-visa-razina-hormona-rasta\">1. Vi\u0161a razina hormona rasta<\/h3>\n\n\n\n<p>Optimalna koli\u010dina hormona rasta u tijelu va\u017ena je za rast i regeneraciju mi\u0161i\u0107a i ostalih tjelesnih tkiva. Sport i sauna su na\u010dini za potporu proizvodnje ove tvari u tijelu. Brojne studije pokazuju da&nbsp;<strong>pove\u0107ana razina hormona rasta u tijelu ostaje nekoliko sati nakon \u0161to iza\u0111ete iz saune.<\/strong> To mo\u017ee koristiti ne samo sporta\u0161ima koji te\u017ee maksimalnom rastu mi\u0161i\u0107a, ve\u0107 i ljudima koji \u017eele usporiti gubitak mi\u0161i\u0107ne mase, a koji je povezan sa starenjem. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima kako podr\u017eati rast mi\u0161i\u0107a, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 savjeta o prehrani i treningu za maksimalan rast mi\u0161i\u0107a.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/a7dad5a18da97d64181d00b4a240966f.1600x1200-1124x750.jpg\" alt=\"Sauna pove\u0107ava razinu hormona rasta\" class=\"wp-image-335576\" width=\"843\" height=\"563\" title=\"Sauna pove\u0107ava razinu hormona rasta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/a7dad5a18da97d64181d00b4a240966f.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/a7dad5a18da97d64181d00b4a240966f.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/a7dad5a18da97d64181d00b4a240966f.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/a7dad5a18da97d64181d00b4a240966f.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-poboljsanja-u-sportovima-izdrzljivosti\">2. Pobolj\u0161anja u sportovima izdr\u017eljivosti<\/h3>\n\n\n\n<p>Sauna ne mora biti korisna samo za sporta\u0161e koji \u017eele dobiti mi\u0161i\u0107e. Trka\u010di, biciklisti i ostali sporta\u0161i izdr\u017eljivosti tako\u0111er mogu imati koristi od njezinih pozitivnih u\u010dinaka. U jednoj studiji, naprimjer, trka\u010di su 3 tjedna i\u0161li u parnu saunu nakon treninga. Kao \u0161to znamo, rezultati mogu biti usporedivi, mo\u017eda \u010dak i bolji u slu\u010daju finske saune. U mjerenju izdr\u017eljivosti \u0161topericom, trka\u010di su bili <strong>1,9 % bolji nakon \u0161to su redovito odlazili u saunu. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Uo\u010dene su i pove\u0107ane koli\u010dine krvne plazme i crvenih krvnih stanica<\/strong>, \u0161to je moglo pove\u0107ati dostupnost kisika mi\u0161i\u0107ima. Kao \u0161to znamo, crvene krvne stanice funkcioniraju u tijelu kao prijenosnik kisika, \u0161to je klju\u010dno za proizvodnju energije. Pove\u0107anje dostupnosti du\u0161ikovog oksida tako\u0111er mo\u017ee igrati ulogu. To obi\u010dno dovodi do&nbsp;<strong>boljeg protoka krvi u mi\u0161i\u0107ima i njihove opskrbe va\u017enim hranjivim tvarima<\/strong> koje poma\u017eu u oporavku nakon treninga. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-smanjenje-glavobolje-i-bolova-u-ledima\">3. Smanjenje glavobolje i bolova u le\u0111ima<\/h3>\n\n\n\n<p>Kao \u0161to ve\u0107 znate, boravak u toplom okru\u017eenju uzrokuje \u0161irenje krvnih \u017eila, pobolj\u0161ava cirkulaciju krvi i poma\u017ee va\u0161em tijelu da se opusti. Sve to mo\u017ee <strong>pomo\u0107i&nbsp;kod glavobolje, bolova u le\u0111ima ili zglobovima.<\/strong> Osim toga,&nbsp;u sauni, va\u0161e tijelo proizvodi vi\u0161e beta-endorfina koji se mogu vezati na \u017eiv\u010dane receptore koji potiskuju percepciju boli. Mnogim ljudima ubla\u017eavanje boli mo\u017ee pobolj\u0161ati kvalitetu \u017eivota. Me\u0111utim, ako patite od perzistentne boli, trebate se posavjetovati sa svojim lije\u010dnikom kako biste vidjeli je li sauna prava stvar za vas. <span class=\"tadv-color\" style=\"color: #ff6600\">[11\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ovom trenutku mo\u017eete pomisliti da bi sauna tako\u0111er mogla pomo\u0107i kod bolova mi\u0161i\u0107a s odgo\u0111enim po\u010detkom (DOMS). Ali nemojte se previ\u0161e veseliti. Prema rije\u010dima stru\u010dnjaka za saune, <strong>sauna nema \u010dudotvornih u\u010dinaka koji bi vam zna\u010dajno pomogli u smanjenju bolova u mi\u0161i\u0107ima i time ubrzali povratak treninzima<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[11, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i boljoj cirkulaciji i pove\u0107anoj razini endorfina, va\u0161i mi\u0161i\u0107i mogu malo manje boljeti odmah nakon saune. Na\u017ealost, to je obi\u010dno privremeni u\u010dinak koji \u0107e vjerojatno nestati nakon nekoliko sati. <strong>Tijelo reagira na vru\u0107e okru\u017eenje na isti na\u010din kao i na tjelovje\u017ebu<\/strong>. Zato bi ovo bilo samo jo\u0161 jedno optere\u0107enje, a ne idealno rje\u0161enje za bolne mi\u0161i\u0107e. U tom smislu, radije biste se trebali osloniti na dovoljan odmor i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">opremu za masa\u017eu<\/a>, poput <a href=\"https:\/\/gymbeam.hr\/masazni-pistolj-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017enog pi\u0161tolja<\/a> ili <a href=\"https:\/\/gymbeam.hr\/valjak-za-vjezbanje-fitness-roller-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pjenastog valjka<\/a>.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[11, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Terapija hladnom vodom, kao \u0161to su hladne kupke, tako\u0111er mo\u017ee pomo\u0107i kod bolova u mi\u0161i\u0107ima nakon treninga. Ovo je dio Wim Hof metode o kojoj \u0107ete vi\u0161e saznati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/wim-hof-metoda-obecava-jaci-imunitet-bolji-san-i-vise-energije-kako-zapoceti-s-time\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Wim Hof \u200b\u200bmetoda obe\u0107ava ja\u010di imunitet, bolji san i vi\u0161e energije. Kako zapo\u010deti s time?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-664962460-1124x749.jpg\" alt=\"Sauna smanjuje bol\" class=\"wp-image-335592\" width=\"843\" height=\"562\" title=\"Sauna smanjuje bol\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-664962460-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-664962460-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-664962460-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-664962460-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-lijepa-i-zdrava-koza\">4. Lijepa i zdrava ko\u017ea<\/h3>\n\n\n\n<p>U sauni znojenje uklanja ne\u010disto\u0107e, mrtve stanice i pobolj\u0161ava cirkulaciju krvi u ko\u017ei. Sve to mo\u017eete dodatno podr\u017eati koriste\u0107i nje\u017ene \u010detke i opremu za masa\u017eu ko\u017ee. Prema studijama, redoviti odlasci u saunu<strong> mogu pomo\u0107i u hidrataciji i odr\u017eavanju prirodne barijere ko\u017ee koja \u0161titi ko\u017eu od vanjskih utjecaja.<\/strong> To mo\u017ee pomo\u0107i osobito osobama s problemati\u010dnom ko\u017eom. Ali nikada nemojte zaboraviti temeljito tu\u0161iranje i pranje lica nakon posljednjeg ciklusa saune. Time \u0107ete se rije\u0161iti ostataka znoja i drugih ne\u010disto\u0107a koje bi mogle uzrokovati \u0161tetne reakcije na ko\u017ei. <strong>Ako imate osjetljivu ko\u017eu, ekcem ili druga ko\u017ena oboljenja<\/strong>, trebate se posavjetovati sa svojim dermatologom o kori\u0161tenju saune. <span class=\"tadv-color\" style=\"color: #ff6600\">[14\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-mentalno-blagostanje-i-podrska-mozdanim-funkcijama\">5. Mentalno blagostanje i podr\u0161ka mo\u017edanim funkcijama<\/h3>\n\n\n\n<p>U grijanoj sauni nema ni\u0161ta lak\u0161e nego opustiti se i ostaviti brige za kasnije. To je vjerojatno glavni razlog za\u0161to su saune toliko popularne. Tijekom tog procesa tijelo ima ve\u0107u proizvodnju endorfina &#8211; hormona koji su povezani s&nbsp;<strong>osje\u0107ajem euforije, sre\u0107e i blagostanja<\/strong>. Studije su tako\u0111er otkrile da sauna mo\u017ee pomo\u0107i osobama s anksiozno\u0161\u0107u ili depresijom. <span class=\"tadv-color\" style=\"color: #ff6600\">[12, 16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, znanstvenici su zaklju\u010dili da visoka temperatura poti\u010de proizvodnju posebnih proteina u mozgu (BDNF &#8211; Brain Derived Neurotrophic Factor). Oni su povezani s o\u010duvanjem, rastom i pravilnom funkcijom mo\u017edanih stanica (neurona). Ovaj u\u010dinak u kona\u010dnici mo\u017ee dovesti do <strong>boljeg pam\u0107enja, pru\u017eanja podr\u0161ke misaonim procesima i vje\u0161tinama dono\u0161enja odluka.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[12, 16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tra\u017eite li jo\u0161 savjeta kako smanjiti stres, napetost i tako se dovesti u bolje psihi\u010dko stanje, svakako pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Adaptogeni: prirodne tvari koje poma\u017eu u borbi protiv stresa.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1270030214-1124x749.jpg\" alt=\"Sauna supports good mood and brain functions\" class=\"wp-image-335606\" width=\"843\" height=\"562\" title=\"Sauna supports good mood and brain functions\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1270030214-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1270030214-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1270030214-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1270030214-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-jaci-imunoloski-sustav\">6. Ja\u010di imunolo\u0161ki sustav<\/h3>\n\n\n\n<p>Ja\u010di imunitet jo\u0161 je jedan \u010dest razlog posjeta sauni, osobito zimi. U tom razdoblju ljudi su op\u0107enito skloniji prehladama i drugim respiratornim bolestima. Redovito kori\u0161tenje saune tada mo\u017ee<strong> podr\u017eati proizvodnju bijelih krvnih stanica koje su va\u017ean dio obrane tijela.<\/strong> Spomenuti proteini toplinskog \u0161oka, koji \u0161tite stanice od o\u0161te\u0107enja toplinom, tako\u0111er igraju ulogu. Oni sudjeluju u aktiviranju imunolo\u0161kog odgovora, \u0161to je klju\u010dno za za\u0161titu tijela od virusa, bakterija i drugih ne\u017eeljenih vanjskih utjecaja. Zahvaljuju\u0107i sauni mo\u017eete smanjiti rizik od gripe, prehlade i drugih respiratornih bolesti. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 jedan pozitivan u\u010dinak na zdravlje je <strong>smanjenje pokazatelja upale<\/strong>. U kratkoro\u010dnim studijama, znanstvenici su tako\u0111er primijetili<strong>&nbsp;smanjenje oksidativnog stresa&nbsp;<\/strong>koji se mo\u017ee o\u010ditovati o\u0161te\u0107enjem stanica i razvojem brojnih bolesti. Dugoro\u010dno, me\u0111utim, studije nisu potvrdile u\u010dinak na oksidativni stres. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e prakti\u010dnih savjeta o ja\u010danju imuniteta potra\u017eite u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 na\u010dina da oja\u010date svoj imunolo\u0161ki sustav i za\u0161titite svoje zdravlje.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"7-pozitivan-ucinak-na-zdravlje-srca-i-dugovjecnost\">7. Pozitivan u\u010dinak na zdravlje srca i dugovje\u010dnost<\/h3>\n\n\n\n<p>Govore\u0107i o blagodatima saune, ne mo\u017eemo zaboraviti njen pozitivan u\u010dinak na va\u0161e srce i krvne \u017eile. Prema studijama, ova odmaraju\u0107a aktivnost ima povoljan u\u010dinak na neke pokazatelje sr\u010dane funkcije. Primjerice, mo\u017ee pomo\u0107i u sni\u017eavanju krvnog tlaka kod osoba s hipertenzijom ili podr\u017eati vaskularnu funkciju. Prema istra\u017eivanjima, pobolj\u0161ava njihovu fleksibilnost i tako\u0111er olak\u0161ava protok krvi. U kombinaciji s redovitim vje\u017ebanjem ovi u\u010dinci su jo\u0161 ve\u0107i. <strong>Zajedno smanjuju vjerojatnost zatajenja srca, sr\u010danog udara i drugih ozbiljnih bolesti.<\/strong> Dakle, obi\u010dna sauna mo\u017ee produ\u017eiti \u017eivotni vijek, \u0161to je svakako plus.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[12, 18]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1032591482-1124x749.jpg\" alt=\"Sauna poti\u010de rad srca i zdravlje krvnih \u017eila\" class=\"wp-image-335622\" width=\"843\" height=\"562\" title=\"Sauna poti\u010de rad srca i zdravlje krvnih \u017eila\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1032591482-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1032591482-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1032591482-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1032591482-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kako-koristiti-saunu-na-pravi-nacin\"><span class=\"ez-toc-section\" id=\"Kako_koristiti_saunu_na_pravi_nacin\"><\/span>Kako koristiti saunu na pravi na\u010din?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada kada znate \u0161to mo\u017ee donijeti izmjena topline i hladno\u0107e, vrijeme je da saznate kako se pravilno pona\u0161ati u sauni. U nastavku \u0107emo otkriti sve <strong>odgovore na najpostavljanija goru\u0107a pitanja o saun<\/strong>i kako bismo vam osigurali najbolje iskustvo saune.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-je-li-sauna-prikladna-nakon-vjezbanja\">1. Je li sauna prikladna nakon vje\u017ebanja?<\/h3>\n\n\n\n<p>Sauna (naj\u010de\u0161\u0107e ona infracrvena) danas je dio mnogih teretana. Nakon zahtjevnog treninga vrlo je zgodno imati saunu u neposrednoj blizini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Nakon laganog treninga slobodno oti\u0111ite u saunu na nekoliko minuta.<\/strong> Ipak, obratite jo\u0161 vi\u0161e pa\u017enje na kontinuirano nadopunjavanje teku\u0107ine i elektrolita. Isto vrijedi i za finsku saunu. Posjetite li ju nakon vje\u017ebanja, pobrinite se da tamo provedete manje vremena nego na obi\u010dni dan kada ne vje\u017ebate.<\/li><li><strong>Ako se nakon vje\u017ebanja osje\u0107ate jako umorno ili ste tek zavr\u0161ili zahtjevan trening, bolje je ostaviti saunu za onaj dan bez treninga.<\/strong> To bi bio dodatni teret za va\u0161e tijelo umjesto opu\u0161tanja. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]&nbsp;<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-je-li-prikladno-ici-u-saunu-kada-ste-prehladeni\">2. Je li prikladno i\u0107i u saunu kada ste prehla\u0111eni?<\/h3>\n\n\n\n<p>Ako ste prehla\u0111eni ili bolesni, radije<strong> presko\u010dite saunu.<\/strong> Izmjenjivanje visoke topline i hladno\u0107e vjerojatno bi vam vi\u0161e \u0161tetilo nego koristilo. Bolje se oslonite na odmor i oti\u0111ite u saunu kada se ponovno budete 100 % spremni. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima i je li prikladno vje\u017ebati s prehladom, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vjezbanje-za-vrijeme-bolesti-da-ili-ne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vje\u017ebanje kada ste bolesni \u2013 da ili ne?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-mogu-li-u-saunu-ici-zene-koje-imaju-mjesecnicu\">3. Mogu li u saunu i\u0107i \u017eene koje imaju mjese\u010dnicu?<\/h3>\n\n\n\n<p>Ako imate slabiju menstruaciju i pridr\u017eavate se higijenskih mjera, nema razloga za izbjegavanje saune. Mo\u017ee vam \u010dak pomo\u0107i i kod nekih simptoma kao \u0161to su blaga glavobolja, bol u trbuhu ili psihi\u010dki stres. Ako ste jedna od \u017eena s obilnom menstruacijom koju prati mu\u010dnina i jaka bol, odgodite posjet sauni za nekoliko dana. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-843924502-1124x749.jpg\" alt=\"Je li sauna prikladna za vrijeme menstruacije?\" class=\"wp-image-335636\" width=\"843\" height=\"562\" title=\"Je li sauna prikladna za vrijeme menstruacije?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-843924502-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-843924502-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-843924502-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-843924502-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-koliko-cesto-treba-ici-u-saunu\">4. Koliko \u010desto treba i\u0107i u saunu?<\/h3>\n\n\n\n<p>Ako se tek upoznajete s \u010darolijom svijeta sauna, idite polako, u svakom pogledu. <strong>Ve\u0107ina stru\u010dnjaka preporu\u010duje posjet sauni 1 &#8211; 3 puta tjedno.<\/strong> Od po\u010detka idite u saunu jednom ili dvaput tjedno. Ako vam odgovara, mo\u017eete dodati jo\u0161 dva dana saune. No, imajte na umu da&nbsp;<strong>nije prikladno uklju\u010diti i saunu na dan treninga<\/strong>, kada ste jako umorni, bolesni ili se osje\u0107ate slabo. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-kako-se-pripremiti-za-saunu\">5. Kako se pripremiti za saunu?<\/h3>\n\n\n\n<p>Pravila pona\u0161anja u sauni savjetuju da ljudi u nju ne idu u odje\u0107i ili kupa\u0107im kostimima. Ne brinite, ako vas je sram, zamotajte se u ru\u010dnik koji dobijete na ulazu. Tako\u0111er, ne zaboravite skinuti sav nakit i satove. Ponesite <a href=\"https:\/\/gymbeam.hr\/sportska-boca-hydrator-tt-2-5-l-midnight-blue-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veliku bocu <\/a>vode ili drugog bezalkoholnog pi\u0107a. Zatim ga ostavite na ulazu u saunu. <span style=\"color: #ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-sto-je-ciklus-sauniranja\">6. \u0160to je ciklus sauniranja?<\/h3>\n\n\n\n<p>Jedan tipi\u010dni ciklus sauniranja sastoji se od tri dijela:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Ostanite u sauni<\/strong>&nbsp;(5 &#8211; 15 minuta)<\/li><li><strong>Faza hla\u0111enja<\/strong> (30 sekundi &#8211; 5 minuta)<\/li><li><strong>Faza odmora<\/strong>&nbsp;(10 &#8211; 15 minuta)<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"7-kako-se-ponasati-u-sauni\">7. Kako se pona\u0161ati u sauni?<\/h3>\n\n\n\n<p>Iz higijenskih razloga uvijek trebate imati ru\u010dnik ispod sebe kada sjedite ili le\u017eite u sauni. Ako ste po\u010detnik u sauni, trebali biste sjesti na donju klupu. Temperatura je ne\u0161to ni\u017ea. Di\u0161ite uglavnom na nos i prili\u010dno povr\u0161no. Tako\u0111er mo\u017eete koristiti razne&nbsp;\u010d<strong>etke, valjke ili saunsku sol za lju\u0161tenje<\/strong> kada ste u sauni. Sve to pomo\u0107i \u0107e vam da jo\u0161 vi\u0161e opustite mi\u0161i\u0107e, hidratizirate ko\u017eu i uklonite ostatke mrtve ko\u017ee. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-975899056-1124x749.jpg\" alt=\"\u0160to raditi u sauni?\" class=\"wp-image-335651\" width=\"843\" height=\"562\" title=\"\u0160to raditi u sauni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-975899056-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-975899056-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-975899056-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-975899056-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"8-koliko-dugo-treba-ostati-u-sauni\">8. Koliko dugo treba ostati u sauni?<\/h3>\n\n\n\n<p><strong>Preporu\u010duje se boravak u sauni 5 &#8211; 15 minuta<\/strong> (ve\u0107ina ljudi preferira intervale od 15 minuta). Me\u0111utim, ako po\u010dnete osje\u0107ati vrtoglavicu ili druge neugodnosti, odmah napustite saunu. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"9-kako-se-ohladiti-nakon-saune\">9. Kako se ohladiti nakon saune?<\/h3>\n\n\n\n<p>Nakon izlaska iz saune prvo se istu\u0161irajte. Ovisno o tome \u0161to je dostupno, tada se mo\u017eete otu\u0161irati <strong>ledenim tu\u0161em, politi se kantom s ledom ili se ohladiti u ledenom bazenu ili jezercu<\/strong>. Ako ste po\u010detnik, radite to polako. Po\u010dnite od stopala i postupno hladite trbuh, le\u0111a i ramena. Ova faza mo\u017ee trajati samo nekoliko sekundi, ali i 5 minuta. Ovisi o tome koliko ste dobro prilago\u0111eni niskim temperaturama. Posljednji korak je odmor.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[20]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1136439960-1124x750.jpg\" alt=\"Hla\u0111enje nakon saune\" class=\"wp-image-335666\" width=\"843\" height=\"563\" title=\"Hla\u0111enje nakon saune\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1136439960-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1136439960-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1136439960-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"10-sto-piti-u-sauni\">10. \u0160to piti u sauni?<\/h3>\n\n\n\n<p>Faza odmora, koja ina\u010de traje 10 &#8211; 15 minuta, idealna je za nadopunu teku\u0107ine. Pijte samo bezalkoholna pi\u0107a. Voda, \u010daj ili razrije\u0111eni sok su savr\u0161eni. Kako biste unijeli malo promjene, mo\u017eete u\u017eivati i u osvje\u017eavaju\u0107em <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">bezkofeinskom <\/a><a href=\"https:\/\/gymbeam.hr\/bcaa\" class=\"ek-link\">BCAA<\/a> napitku. Osim vode, znojenjem se gube i elektroliti kao \u0161to su <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij,<\/a> natrij ili kalcij. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Izotoni\u010dni napitak<\/a> ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">electroliti<\/a> u tabletama pomo\u0107i \u0107e da ih nadopunite. <span style=\"color: #ff6600\" class=\"tadv-color\">[19\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima za\u0161to je toliko va\u017ena dopuna teku\u0107ine pri kori\u0161tenju saune i op\u0107enito raspored pijenja, pro\u010ditajte \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako nedovoljno pijenje utje\u010de na zdravlje.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"11-koliko-ciklusa-sauna-hladenje-odmor-trebate-ponoviti\">11. Koliko ciklusa sauna-hla\u0111enje-odmor trebate ponoviti?<\/h3>\n\n\n\n<p>Nakon odmora mo\u017eete se vratiti u saunu. To \u0107e zapo\u010deti sljede\u0107i ciklus cijelog procesa. Faze zagrijavanja, hla\u0111enja i odmora mo\u017eete izmjenjivati <strong>2 &#8211; 3 puta.<\/strong> Po\u010detnici obi\u010dno prolaze kroz 2 kruga, dok napredni ljudi mogu podnijeti i vi\u0161e od 3. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"12-sauna-za-pocetnike-i-napredne-ima-li-razlike\">12. Sauna za po\u010detnike i napredne. Ima li razlike?<\/h3>\n\n\n\n<p>Ako ste potpuni po\u010detnik u svijetu sauna, za vas se pravila primjenjuju malo druga\u010dije nego za iskusne ljude. Oni ve\u0107 znaju kako njihovo tijelo reagira na izmjenjivanje topline i hladno\u0107e, pa si neki od njih mogu priu\u0161titi da provode vi\u0161e vremena u sauni ili bazenu za hla\u0111enje, a tako\u0111er podnose i vi\u0161e ciklusa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"sauna-za-pocetnike\"><strong>Sauna za po\u010detnike:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ako imate na izbor izme\u0111u nekoliko vrsta sauna,&nbsp;<\/strong>slobodno idite na onu koja se zagrijava na ni\u017eu temperaturu od finske. Isprobajte, naprimjer,&nbsp;<strong>infracrvenu saunu ili biosaunu s temperaturama izme\u0111u 45 &#8211; 65 \u00b0C.<\/strong><\/li><li><strong>U sauni <\/strong>sjednite na donju klupu i tu ostanite samo 5 &#8211; 10 minuta. Pove\u0107ajte vrijeme ovisno o tome koliko dobro podnosite vru\u0107inu.<\/li><li><strong>Tako\u0111er pa\u017eljivo pristupite dijelu s hla\u0111enjem.<\/strong> Zapo\u010dnite s hladnim tu\u0161em ili bazenom za hla\u0111enje, u kojem trebate ostati samo 10 sekundi.<\/li><li><strong>Naprotiv, fazu odmora mo\u017eete jednostavno produ\u017eiti<\/strong> za 15 minuta. Dr\u017eite sa sobom <a href=\"https:\/\/gymbeam.hr\/boca-sport-bottle-pink-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bocu<\/a> s vodom i dopunjujte teku\u0107inu u svakom trenutku.<\/li><li><strong>Po\u010detnici obi\u010dno trebaju samo 2 ciklusa sauna.<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-663248526-1124x749.jpg\" alt=\"Sauna za po\u010detnike\" class=\"wp-image-335681\" width=\"843\" height=\"562\" title=\"Sauna za po\u010detnike\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-663248526-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-663248526-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-663248526-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-663248526-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kada-posjetiti-saunu-i-u-kojim-slucajevima-je-izbjegavati\"><span class=\"ez-toc-section\" id=\"Kada_posjetiti_saunu_i_u_kojim_slucajevima_je_izbjegavati\"><\/span>Kada posjetiti saunu i u kojim slu\u010dajevima je izbjegavati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako se dugotrajno lije\u010dite, posavjetujte se sa svojim lije\u010dnikom o posjetu sauni. Sauna tako\u0111er mo\u017ee predstavljati rizik za parove koji poku\u0161avaju zatrudnjeti. Visoke temperature mogu imati&nbsp;<strong>negativan u\u010dinak na spermu i mu\u0161ku plodnost.<\/strong> Sauna se op\u0107enito ne preporu\u010duje ni trudnicama jer mo\u017ee dovesti do nekih djetetovih uro\u0111enih mana. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Kada je sauna prikladna?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Kada sauna nije prikladna (kontradikcija)?<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tijekom cijele godine, ako nemate kontraindikacije<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nakon zahtjevnog treninga, kada ste umorni ili se osje\u0107ate slabima<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kao vrsta odmora<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nakon konzumiranja alkohola, kod dehidracije<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nakon laganog treninga<\/td><td class=\"has-text-align-center\" data-align=\"center\">U slu\u010daju akutne virusne ili bakterijske infekcije (gripa, prehlada, probavne smetnje\u2026)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Na dan bez treninga<\/td><td class=\"has-text-align-center\" data-align=\"center\">Za kroni\u010dne bolesti (bolesti srca i krvnih \u017eila, povi\u0161eni krvni tlak, dijabetes) &#8211; prema preporuci lije\u010dnika<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">U pripremi za utrke u toplijim klimatskim uvjetima<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prilikom poku\u0161aja za\u010de\u0107a (osobito mu\u0161karaca), tijekom trudno\u0107e<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sazetak\"><span class=\"ez-toc-section\" id=\"Sazetak\"><\/span>Sa\u017eetak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sauna nije samo na\u010din za zagrijavanje i opu\u0161tanje nakon napornog dana. Ako se pridr\u017eavate osnovnih pravila saune, osjetit \u0107ete i druge pogodnosti. Naj\u010de\u0161\u0107e prednosti uklju\u010duju&nbsp;<strong>podr\u017eavanje imuniteta, funkcije srca i krvnih \u017eila, zdravu ko\u017eu, mentalnu dobrobit&nbsp;ili&nbsp;pove\u0107anje razine hormona rasta.<\/strong> Tako\u0111er mo\u017ee pomo\u0107i kod rasta mi\u0161i\u0107a i atletskih performansi. Mnogo je razloga da date priliku sauni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se \u010dlanak svidio i iz njega ste nau\u010dili ne\u0161to novo, ne zaboravite ga podijeliti s prijateljima. Mo\u017eda \u0107ete me\u0111u njima na\u0107i one koji \u0107e vam se pridru\u017eiti u sauni.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/immunity-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tImmunity Support\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako koristiti saunu na pravi na\u010din? Dovoljno je slijediti nekoliko jednostavnih pravila i mo\u017eete se veseliti ja\u010danju imuniteta, ubla\u017eavanju bolova i drugim blagodatima redovitog kori\u0161tenja saune.<\/p>\n","protected":false},"author":129,"featured_media":335502,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6644,7208,7610,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-339960","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-imunitet-hr","9":"tag-regeneracija-hr","10":"tag-wellness-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sauna i zdravlje: pravi pristup, dobrobiti i u\u010dinci na tijelo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sve o sauni za po\u010detnike i napredne. 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