{"id":347391,"date":"2022-03-15T13:07:58","date_gmt":"2022-03-15T12:07:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=347391"},"modified":"2022-10-07T19:11:33","modified_gmt":"2022-10-07T17:11:33","slug":"zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga","status":"publish","type":"post","link":"https:\/\/gymbeam.ba\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/","title":{"rendered":"Za\u0161to biste trebali vje\u017ebati? Ja\u010di imunitet, zdravlje srca i 8 drugih razloga"},"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.ba\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/#10_nevidljivih_prednosti_tjelesne_aktivnosti\" title=\"10 (ne)vidljivih prednosti tjelesne aktivnosti\">10 (ne)vidljivih prednosti tjelesne aktivnosti<\/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.ba\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/#1_Snizava_krvni_tlak\" title=\"1. Sni\u017eava krvni tlak\">1. Sni\u017eava krvni tlak<\/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.ba\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/#2_Poboljsava_razinu_kolesterola\" title=\"2. Pobolj\u0161ava razinu kolesterola\">2. Pobolj\u0161ava razinu kolesterola<\/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.ba\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/#3_Poboljsava_razinu_secera_u_krvi\" title=\"3. Pobolj\u0161ava razinu \u0161e\u0107era u krvi\">3. Pobolj\u0161ava razinu \u0161e\u0107era u krvi<\/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.ba\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/#4_Smanjuje_rizik_od_nekih_vrsta_raka\" title=\"4. Smanjuje rizik od nekih vrsta raka\">4. Smanjuje rizik od nekih vrsta raka<\/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.ba\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/#5_Poboljsava_cjelokupno_zdravlje_srca\" title=\"5. Pobolj\u0161ava cjelokupno zdravlje srca\">5. Pobolj\u0161ava cjelokupno zdravlje srca<\/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.ba\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/#6_Doprinosi_opustanju\" title=\"6. Doprinosi opu\u0161tanju\">6. Doprinosi opu\u0161tanju<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ba\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/#7_Poboljsava_disanje\" title=\"7. Pobolj\u0161ava disanje\">7. Pobolj\u0161ava disanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ba\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/#8_Pozitivno_djeluje_na_imunoloski_sustav\" title=\"8. Pozitivno djeluje na imunolo\u0161ki sustav\">8. Pozitivno djeluje na imunolo\u0161ki sustav<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ba\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/#9_Poboljsava_fleksibilnost_i_ravnotezu\" title=\"9. Pobolj\u0161ava fleksibilnost i ravnote\u017eu\">9. Pobolj\u0161ava fleksibilnost i ravnote\u017eu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ba\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/#10_Pomaze_kod_produktivnosti\" title=\"10. Poma\u017ee kod produktivnosti\">10. Poma\u017ee kod produktivnosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ba\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/#Koliko_vam_je_potrebno_vjezbanja_da_bi_se_pokazale_navedene_blagodati\" title=\"Koliko vam je potrebno vje\u017ebanja da bi se pokazale navedene blagodati\">Koliko vam je potrebno vje\u017ebanja da bi se pokazale navedene blagodati<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ba\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sport, tjelovje\u017eba i, zapravo, svaka tjelesna aktivnost imaju mnoge prednosti. Naj\u010de\u0161\u0107i razlog za\u0161to ljudi to \u010dine je da dobiju mi\u0161i\u0107e ili privla\u010dnije tijelo. No, dobrobiti sporta ili aktivnog na\u010dina \u017eivota ovdje definitivno ne prestaju. Mnoge od njih nisu odmah vidljive, ali imaju <strong>vrlo pozitivan u\u010dinak na ljudski organizam.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"10-ne-viditelnych-benefitov-fyzickej-aktivity\"><span class=\"ez-toc-section\" id=\"10_nevidljivih_prednosti_tjelesne_aktivnosti\"><\/span>10 (ne)vidljivih prednosti tjelesne aktivnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zahvaljuju\u0107i sportu, va\u0161e tijelo se mo\u017ee <strong>u\u010dinkovitije nositi s kroni\u010dnim ili mentalnim stresom.<\/strong> Tjelesna aktivnost donosi mnogo toga, a ono \u0161to je najbolje u tome jest da je besplatna. Sve \u0161to trebate u\u010diniti je obu\u0107i tenisice, oti\u0107i u \u0161etnju, tr\u010dati ili napraviti nekoliko sklekova ili \u010du\u010dnjeva. Sve to mo\u017ee vam <strong>pomo\u0107i da pobolj\u0161ate svoje fizi\u010dko ili mentalno zdravlje<\/strong>. Vi\u0161e o konkretnim prednostima mo\u017eete saznati u na\u0161em \u010dlanku u nastavku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"1-znizuje-krvny-tlak\"><span class=\"ez-toc-section\" id=\"1_Snizava_krvni_tlak\"><\/span>1. Sni\u017eava krvni tlak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U ovom slu\u010daju treba napomenuti da postoji razlika izme\u0111u treninga snage i tjelesne aktivnosti izdr\u017eljivosti. Trening izdr\u017eljivosti, primjerice, ima ve\u0107e koristi kod visokog krvnog tlaka. Studija iz 2016. godine bavila se dubljim istra\u017eivanjem toga. Utvr\u0111eno je da su <strong>mu\u0161karci koji su se bavili aktivnostima izdr\u017eljivosti, posebno tr\u010danjem, imali zna\u010dajno sni\u017eenje krvnog tlak<\/strong>a<strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ne volite tr\u010danje, korisne su i druge tjelesne aktivnosti, poput vo\u017enje bicikla, klizanja, plivanja ili planinarenja. Prema Nacionalnom institutu za zdravlje (NIH), \u010dak i male promjene, zahvaljuju\u0107i kojima \u0107ete se vi\u0161e kretati tijekom dana, mogu pomo\u0107i. Zanemarite dizalo i <strong>popnite se<\/strong> <strong>stepenicama<\/strong>. Kada obavljate poslove, parkirajte se iza ugla i pro\u0161e\u0107ite malo. Ako radite u uredu, ne zaboravite na redovite pauze i napravite nekoliko koraka. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/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.sk\/blog\/wp-content\/uploads\/2022\/02\/iStock-1283557420-____A-1124x750.jpg\" alt=\"Sni\u017eava krvni tlak\" class=\"wp-image-343127\" width=\"843\" height=\"563\" title=\"Sni\u017eava krvni tlak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1283557420-____A-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1283557420-____A-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1283557420-____A-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1283557420-____A.jpg 1908w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Isprobajte neke zabavne aktivnosti kao \u0161to su preskakanje <a href=\"https:\/\/gymbeam.ba\/uzad\" class=\"ek-link\">u\u017eeta<\/a>, brzo hodanje ili satovi plesa. Visoki krvni tlak tako\u0111er je naj\u010de\u0161\u0107e povezan s problemima pretilosti i te\u017eine. Ovi problemi se tako\u0111er mogu rije\u0161iti redovitom tjelovje\u017ebom, a <strong>idealno u kombinaciji sa<\/strong> <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ba\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" class=\"ek-link\"><strong>zdravom prehranom<\/strong><\/a>. Dakle, ako poradite na prehrani, u\u010dinite je zdravijom i smanjite konzumaciju soli, promjene bi mogle biti jo\u0161 uo\u010dljivije. Gubitak te\u017eine tako\u0111er mo\u017ee smanjiti visoki krvni tlak, tako da mo\u017eemo re\u0107i &#8211; <em>dvije muhe jednim udarcem<\/em>. <span style=\"color: #ff6600;\" class=\"tadv-color\">[3]<\/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 lako smr\u0161avjeti, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Osnove mr\u0161avljenja: Iznenadit \u0107e vas \u0161to je zaista va\u017eno.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"2-zlepsuje-hladinu-cholesterolu\"><span class=\"ez-toc-section\" id=\"2_Poboljsava_razinu_kolesterola\"><\/span>2. Pobolj\u0161ava razinu kolesterola<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako tra\u017eite na\u010din da snizite kolesterol, tjelesna aktivnost mo\u017ee biti u\u010dinkovit na\u010din za to. Prema American Heart Association, <strong>visoki kolesterol je uzrokovan, me\u0111u ostalim \u010dimbenicima, uglavnom izborom na\u010dina \u017eivota<\/strong> <strong>koji uklju\u010duje nedostatak tjelovje\u017ebe, nezdravu prehranu, probleme s te\u017einom ili pretilost.<\/strong> Samo iz ovih jednostavnih informacija mo\u017eete zaklju\u010diti da tjelesna aktivnost mo\u017ee biti u\u010dinkovit na\u010din za sni\u017eavanje kolesterola. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studija iz 2003. godine uspore\u0111ivala je fizi\u010dki aktivne \u017eene s onima koje su vodile sjedila\u010dki na\u010din \u017eivota i nisu vje\u017ebale. Utvr\u0111eno je da prva skupina ima <strong>zna\u010dajno ni\u017ee razine lo\u0161eg kolesterola (LDL) i vi\u0161u razinu dobrog kolesterola (HDL).<\/strong> Druga studija je zaklju\u010dila da su redovite aktivnosti izdr\u017eljivosti&nbsp;<strong>osobito korisne za mu\u0161karce s niskim HDL kolesterolom<\/strong>. Vje\u017eba je pridonijela pove\u0107anju HDL-a, \u0161to se u kona\u010dnici mo\u017ee odraziti na smanjenje rizika od raznih bolesti. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U prilog aktivnom na\u010dinu \u017eivota govore i istra\u017eivanja renomiranog znanstvenog \u010dasopisa Journal of Obesity. Pratili su odrasle osobe s prekomjernom tjelesnom te\u017einom i one pretile koje su se pridr\u017eavale specifi\u010dne prehrane i bavile se <strong>aktivnostima izdr\u017eljivosti poput hodanja, tr\u010danja ili vo\u017enje bicikla.<\/strong> Sve je to rezultiralo smanjenjem lo\u0161eg kolesterola i pove\u0107anjem dobrog kolesterola. Posljednja studija koju \u0107emo spomenuti bila je usmjerena na trka\u010de. Pokazalo se da su oni koji su <strong>tr\u010dali vi\u0161e od 80 kilometara tjedno imali znatno bolje razine dobrog kolesterola od trka\u010da koji su tr\u010dali manje od 15 kilometara tjedno.<\/strong> Na kraju dana svaka tjelesna aktivnost se ra\u010duna. <strong>Rezultiraju\u0107i u\u010dinak je, naravno, ne\u0161to ve\u0107i ako dodate neke dijetetske mjere i u\u010dinite svoju prehranu zdravijom. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5\u2013\u20608]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, ako patite od visokog kolesterola, svakako se isplati isprobati neke od aktivnosti izdr\u017eljivosti koje bi mogle pomo\u0107i u pobolj\u0161anju te situacije. U slu\u010daju da ste probali tr\u010dati i nije vam se svidjelo, mo\u017eda vam pomogne na\u0161 jednostavan vodi\u010d zahvaljuju\u0107i kojem smo u\u017eivali u tr\u010danju. Mo\u017eete ga prona\u0107i u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako biste radije saznali o prednostima vo\u017enje biciklom, to mo\u017eete u\u010diniti u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Vo\u017enja biciklom ja\u010da noge, stra\u017enjicu i poma\u017ee kod mr\u0161avljenja. \u0160to jo\u0161 mo\u017ee u\u010diniti?<\/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.sk\/blog\/wp-content\/uploads\/2022\/02\/Outfit-1124x750.jpg\" alt=\"Vje\u017ebanje pobolj\u0161ava razinu kolesterola\" class=\"wp-image-342933\" width=\"843\" height=\"563\" title=\"Vje\u017ebanje pobolj\u0161ava razinu kolesterola\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Outfit-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Outfit-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Outfit-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Outfit-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"3-zlepsuje-hladinu-krvneho-cukru\"><span class=\"ez-toc-section\" id=\"3_Poboljsava_razinu_secera_u_krvi\"><\/span>3. Pobolj\u0161ava razinu \u0161e\u0107era u krvi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Redovita tjelovje\u017eba tako\u0111er utje\u010de na pobolj\u0161anje razine \u0161e\u0107era u krvi. To je zato \u0161to <strong>mo\u017ee pomo\u0107i u pove\u0107anju osjetljivosti stanica na inzulin koje zatim u\u010dinkovitije koriste energiju iz krvotoka.<\/strong> Kao rezultat, tako\u0111er mo\u017eete smanjiti otpornost na inzulin. Naprimjer, ako hodate umjerenim tempom, srce \u0107e vam po\u010deti br\u017ee kucati i disanje \u0107e vam biti malo ote\u017eano. Istodobno, va\u0161i mi\u0161i\u0107i&nbsp;<strong>tro\u0161e vi\u0161e glukoze, \u0161to s vremenom mo\u017ee pozitivno utjecati na razinu \u0161e\u0107era u krvi.<\/strong> Zahvaljuju\u0107i tome, inzulin \u0107e bolje djelovati u va\u0161em tijelu, a te prednosti obi\u010dno traju nekoliko sati nakon tjelesne aktivnosti. <span class=\"tadv-color\" style=\"color: #ff6600;\">[30]<\/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, mo\u017ee vam dati i druge poticaje kao \u0161to su bolja op\u0107a kondicija ili ve\u0107i mi\u0161i\u0107i, kao i gubitak te\u017eine. <strong>Mr\u0161avljenjem postajete osjetljiviji na inzulin i mo\u017eete sniziti razinu glukoze u krvi, ubla\u017eiti ili \u010dak dugoro\u010dno izlije\u010diti dijabetes tipa 2. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[28\u2013\u206029] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pojednostavljeno re\u010deno, ako se netko redovito bavi sportom i ima zdravu tjelesnu te\u017einu, stanice su mu osjetljivije na inzulin. Vjerojatnije je da \u0107e mu razina \u0161e\u0107era u krvi biti normalna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga je tijelo u kona\u010dnici <strong>manje osjetljivo na probleme koji mogu biti uzrokovani povi\u0161enom razinom \u0161e\u0107era u krvi.<\/strong> Zanimljive rezultate donijela je i 12-mjese\u010dna studija iz 2017. godine. Pratila je ljude s dijabetesom tipa 2 koji su uzimali lijekove za sni\u017eavanje \u0161e\u0107era u krvi. Ova skupina je <strong>5 &#8211; 6 puta tjedno bila podvrgnuta aerobnoj vje\u017ebi u trajanju od 30 do 60 minuta<\/strong>. To se kombiniralo s treningom snage dva do tri puta tjedno. Nakon prelaska na aktivan na\u010din \u017eivota, neki su sudionici uspjeli smanjiti koli\u010dinu svojih lijekova. Redovitim vje\u017ebanjem toliko su pobolj\u0161ali razinu \u0161e\u0107era u krvi da vi\u0161e nisu morali uzimati toliko lijekova da bi osjetili iste dobrobiti.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9\u2013\u206010]<\/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    <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=\"36322,58828,36322,30209,8151,46033,40168,53680,48973,49009,51178,46021,36310\" ><\/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=\"is-style-default wp-block-heading\" id=\"4-znizuje-rizika-niektorych-druhov-rakoviny\"><span class=\"ez-toc-section\" id=\"4_Smanjuje_rizik_od_nekih_vrsta_raka\"><\/span>4. Smanjuje rizik od nekih vrsta raka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prednosti tjelesne aktivnosti obi\u010dno proizvode jo\u0161 sekundarnih prednosti za va\u0161e tijelo. U tom kontekstu \u010desto se spominje <strong>prevencija rizika od ozbiljnih bolesti, uklju\u010duju\u0107i rak.<\/strong> Vje\u017ebanje vam mo\u017ee pomo\u0107i da odr\u017eite zdravu te\u017einu. Pretilost i prekomjerna tjelesna te\u017eina povezani su s do trinaest razli\u010ditih vrsta raka. Rizici tako\u0111er uklju\u010duju pove\u0107ane razine nekih hormona \u0161to vje\u017ebanje poma\u017ee da se stavi pod kontrolu. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaklju\u010dci koji povezuju pove\u0107anu razinu tjelesne aktivnosti s manjim rizikom od razvoja odre\u0111enih vrsta raka dolaze uglavnom iz razli\u010ditih studija. Vrijedi spomenuti sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Opse\u017ena studija s vi\u0161e od milijun sudionika otkrila je da je <strong>bavljenje tjelesnom aktivno\u0161\u0107u u slobodno vrijeme povezano sa smanjenjem rizika od \u010dak 13 vrsta raka. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/li><li><strong>Tjelesno aktivne \u017eene imaju manji rizik od raka dojke<\/strong> od manje aktivnih \u017eena. Ustanovljeno je da je \u010dak i samo 150 minuta vje\u017ebanja tjedno bilo korisno. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/li><li>Metaanaliza 126 studija zaklju\u010dila je da <strong>tjelesna aktivnost u slobodno vrijeme smanjuje rizik od raka za \u010dak 10 %. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoje mnoge druge studije koje sugeriraju da redovita tjelesna aktivnost poma\u017ee u prevenciji raka i nekih kroni\u010dnih bolesti. To je tako\u0111er povezano i<strong> sa smanjenjem rizika od prerane smrti.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/image1-2-843x1124.jpeg\" alt=\"Vje\u017ebanje smanjuje rizik od nekih vrsta raka\" class=\"wp-image-342984\" title=\"Vje\u017ebanje smanjuje rizik od nekih vrsta raka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image1-2-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image1-2-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image1-2-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image1-2-1536x2048.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image1-2-scaled.jpeg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-h2 wp-block-heading\" id=\"5-zlepsuje-ekonomiku-prace-srdca\"><span class=\"ez-toc-section\" id=\"5_Poboljsava_cjelokupno_zdravlje_srca\"><\/span>5. Pobolj\u0161ava cjelokupno zdravlje srca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gore navedene \u010dinjenice pokazuju da redovita tjelovje\u017eba mo\u017ee pomo\u0107i produ\u017eiti i pobolj\u0161ati va\u0161 \u017eivot. Jedna od drugih prednosti, posebno kod treninga izdr\u017eljivosti, je i <strong>pobolj\u0161anje va\u0161e forme, \u0161to mo\u017ee utjecati na cjelokupno zdravlje va\u0161eg srca.<\/strong> Srce distribuira oksigeniranu krv po tijelu. Me\u0111utim, potrebno je da ima dovoljno kisika i da bismo to postigli moramo pravilno disati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Redovitim vje\u017ebanjem va\u0161a <strong>izdr\u017eljivost postupno raste.<\/strong> To vam omogu\u0107uje da u\u010dinkovitije upravljate svojim dahom. <strong>Zahvaljuju\u0107i prilagodbi na trening, srce vi\u0161e ne mora raditi kao onda kada ste dane provodili na kau\u010du.<\/strong><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Broj otkucaja srca je ni\u017ei i potrebno mu je manje otkucaja za istu koli\u010dinu posla. To u kona\u010dnici mo\u017ee utjecati na njegovo cjelokupno zdravlje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Aerobni sportovi<\/strong>, naprimjer, <strong>dovode do smanjenja broja otkucaja srca pobolj\u0161avaju\u0107i performanse i radnu u\u010dinkovitost cijelog kardiovaskularnog sustava.<\/strong> U idealnom slu\u010daju, trebali biste ga uklju\u010diti u svoju rutinu barem 30 minuta dnevno, 5 dana u tjednu. Dobri primjeri toga su tr\u010danje, plivanje, <a href=\"https:\/\/gymbeam.ba\/blog\/kako-sa-sigurnoscu-uzivati-%e2%80%8b%e2%80%8bu-voznji-bicikla-7-savjeta-za-pocetnike-i-iskusne-bicikliste\/\" class=\"ek-link\">vo\u017enja biciklom<\/a>, brzo <a href=\"https:\/\/gymbeam.ba\/blog\/kako-brzo-izgubiti-kilograme-hodanjem\/\" class=\"ek-link\">hodanje<\/a>, preskakanje u\u017eeta ili rolanje. <span style=\"color: #ff6600;\" class=\"tadv-color\">[17]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Prekomjerna tjelesna masno\u0107a jedan je od \u010dimbenika rizika za sr\u010dane bolesti uz ve\u0107 spomenuti visoki kolesterol. Trening snage tako\u0111er mo\u017ee biti zanimljiva opcija. Poput vje\u017ebi izdr\u017eljivosti,<strong> trening snage<\/strong> \u0107e vam pomo\u0107i da izgubite te\u017einu i dobijete mi\u0161i\u0107e kao bonus. Dobar primjer je <a href=\"https:\/\/gymbeam.ba\/blog\/dovedite-se-u-formu-s-ovih-12-vjezbi-s-vlastitom-tezinom\/\" class=\"ek-link\">vje\u017ebanje s vlastitom te\u017einom<\/a>, bu\u010dicama ili <a href=\"https:\/\/gymbeam.ba\/gume-za-ojacavanje-i-ekspanderi\" class=\"ek-link\">elasti\u010dnim trakama s otporom<\/a>. <span style=\"color: #ff6600;\" class=\"tadv-color\">[18]<\/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<h2 class=\"is-style-default wp-block-heading\" id=\"6-prispieva-k-relaxacii\"><span class=\"ez-toc-section\" id=\"6_Doprinosi_opustanju\"><\/span>6. Doprinosi opu\u0161tanju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Redovite aerobne vje\u017ebe, poput planinarenja, vo\u017enje bicikla, tr\u010danja itd., mogu napraviti zna\u010dajne promjene u va\u0161em tijelu. To se ne odnosi samo na gore navedene u\u010dinke na razne organe ili bolesti, ve\u0107 i na va\u0161 um i psihu. Vje\u017ebanje vam mo\u017ee <strong>pomo\u0107i da se oslobodite stresa, pobolj\u0161ate raspolo\u017eenje, ubla\u017eite depresiju, tjeskobu ili pove\u0107ate budnost.<\/strong> Ne treba zaboraviti ni na njegovu sposobnost da pridonese boljem snu. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neka istra\u017eivanja tako\u0111er su dovela do zanimljivih zaklju\u010daka u korist vje\u017ebanja i spavanja:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ljudi koji su proveli 10 do 16 tjedana rade\u0107i ili aerobne vje\u017ebe umjerenog intenziteta ili treninge snage visokog intenziteta izvijestili su o<strong> pobolj\u0161anju kvalitete sna i br\u017eem usnivanju. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/li><li>\u010cetiri mjeseca treninga s bu\u010dicama i istezanja doveli su <strong>do zna\u010dajno boljeg sna kod osoba koje su patile od nesanice. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/8W3A7224-1124x750.jpg\" alt=\"Vje\u017ebanje doprinosi opu\u0161tanju\" class=\"wp-image-342999\" width=\"843\" height=\"563\" title=\"Vje\u017ebanje doprinosi opu\u0161tanju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/8W3A7224-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/8W3A7224-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/8W3A7224-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"7-zlepsuje-dychanie\"><span class=\"ez-toc-section\" id=\"7_Poboljsava_disanje\"><\/span>7. Pobolj\u0161ava disanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedna od velikih (ne)vidljivih prednosti vje\u017ebanja je pobolj\u0161ano disanje. Kada ste fizi\u010dki aktivni, va\u0161e srce i plu\u0107a moraju vi\u0161e raditi kako bi opskrbili va\u0161e mi\u0161i\u0107e kisikom koji im je potreban za vje\u017ebanje. Kao \u0161to <strong>redovita tjelovje\u017eba ja\u010da va\u0161e mi\u0161i\u0107e, tako ja\u010daju i va\u0161a plu\u0107a i srce.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako se va\u0161e fizi\u010dko stanje pobolj\u0161ava,&nbsp;<strong>va\u0161 di\u0161ni sustav postupno radi mnogo u\u010dinkovitije.<\/strong> Rezultat je, naprimjer, da vi\u0161e ne di\u0161ete kao parna lokomotiva dok se penjete stepenicama. U tome vam mogu pomo\u0107i aerobne aktivnosti kao \u0161to su tr\u010danje, brzo hodanje, biciklizam, planinarenje, ali i razni intenzivni treninzi ili ku\u0107anski poslovi koje obavljate brzim tempom.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"8-ma-pozitivny-vplyv-na-imunitny-system\"><span class=\"ez-toc-section\" id=\"8_Pozitivno_djeluje_na_imunoloski_sustav\"><\/span>8. Pozitivno djeluje na imunolo\u0161ki sustav<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Redovita tjelovje\u017eba jedan je od glavnih stupova zdravog na\u010dina \u017eivota. To nije samo zbog gore navedenih prednosti, ve\u0107 i zbog <strong>pozitivnog u\u010dinka na imunolo\u0161ki sustav<\/strong>. To&nbsp;potkrepljuje i studija iz 2019. godine koja je pokazala da <strong>redovita tjelovje\u017eba mo\u017ee pobolj\u0161ati obrambene mehanizme tijela i ima protuupalni u\u010dinak.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ostaje \u010dinjenica da je imunitet ljudi koji redovito vje\u017ebaju bolji. Razlog je povezan s ve\u0107om otporno\u0161\u0107u imuniteta na bolesti. Slijedi ve\u0107a aktivnost stanica imunolo\u0161kog sustava koje se na neki na\u010din pobolj\u0161avaju sportskom aktivno\u0161\u0107u. Naravno, sve treba raditi umjereno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite u\u010diniti vi\u0161e za sebe u tom pogledu, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/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 class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/1642150771756-1124x750.jpg\" alt=\"Vje\u017ebanje ima pozitivan u\u010dinak na imunolo\u0161ki sustav\" class=\"wp-image-343013\" width=\"843\" height=\"563\" title=\"Vje\u017ebanje ima pozitivan u\u010dinak na imunolo\u0161ki sustav\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1642150771756-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1642150771756-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1642150771756-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/1642150771756.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"9-zlepsuje-flexibilitu-a-balans\"><span class=\"ez-toc-section\" id=\"9_Poboljsava_fleksibilnost_i_ravnotezu\"><\/span>9. Pobolj\u0161ava fleksibilnost i ravnote\u017eu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovu prednost posebno \u0107e cijeniti starije osobe koje su sklonije padovima i posljedicama ozljeda. Redovita vje\u017eba <strong>pomo\u0107i \u0107e ja\u010danju glavnih mi\u0161i\u0107a, sredi\u0161njeg dijela tijela, donjeg dijela le\u0111a i nogu.<\/strong> To mo\u017ee pobolj\u0161ati va\u0161u stabilnost, odnosno sposobnost odr\u017eavanja ravnote\u017ee i sprje\u010davanja neugodnih padova. Povrh toga, mo\u017ee pobolj\u0161ati fleksibilnost, na koju obi\u010dno negativno utje\u010de i starenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bolja fleksibilnost mo\u017ee imati pozitivan u\u010dinak na cjelokupnu kondiciju i dr\u017eanje.<\/strong> Sjajan na\u010din za pobolj\u0161anje fleksibilnosti i ravnote\u017ee je, naprimjer, joga. Ali fleksibilnost je samo jedna od njegovih brojnih prednosti. <\/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.sk\/blog\/wp-content\/uploads\/2022\/02\/pexels-andrea-piacquadio-3775593-1124x749.jpg\" alt=\"Pobolj\u0161ava fleksibilnost i ravnote\u017eu\" class=\"wp-image-343027\" width=\"843\" height=\"562\" title=\"Pobolj\u0161ava fleksibilnost i ravnote\u017eu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-andrea-piacquadio-3775593-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-andrea-piacquadio-3775593-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-andrea-piacquadio-3775593-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-andrea-piacquadio-3775593-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Uz stariju \u017eivotnu dob nije povezan samo gubitak fleksibilnosti i ravnote\u017ee, ve\u0107 i ko\u0161tane mase. Mo\u017eete ga sprije\u010diti i ponovno <strong>smanjiti rizik od prijeloma zahvaljuju\u0107i redovitoj tjelovje\u017ebi.<\/strong> Za kosti su najbolje aktivnosti koje vas prisiljavaju da se suo\u010dite s odre\u0111enim teretom ili otporom. Odli\u010dan izbor je, primjerice, planinarenje gdje \u0107ete, izme\u0111u ostalog, upoznati ljepote prirode. Svakodnevne aktivnosti poput hodanja ili uspinjanja stepenicama, ili hobiji poput plesa ili tenisa, mogu biti jednako u\u010dinkoviti. Vje\u017ebanje s &nbsp;<a href=\"https:\/\/gymbeam.ba\/bucice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bu\u010dicama <\/a>ili <a href=\"https:\/\/gymbeam.ba\/gume-za-ojacavanje-i-ekspanderi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elasti\u010dnim trakama za ja\u010danje snage<\/a>&nbsp; tako\u0111er mo\u017ee pomo\u0107i.<span style=\"color: #ff6600;\" class=\"tadv-color\"> [25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"10-pomaha-s-produktivitou\"><span class=\"ez-toc-section\" id=\"10_Pomaze_kod_produktivnosti\"><\/span>10. Poma\u017ee kod produktivnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudi koji redovito vje\u017ebaju obi\u010dno su op\u0107enito aktivniji. Mnogi od njih <strong>se osje\u0107aju sveukupno produktivnijima. Lako se motiviraju i ne mu\u010de se s poduzimanjem radnje potrebne za postizanje cilja. <\/strong>Te kvalitete tada nadilaze trening, naprimjer, i prelaze na poslovni \u017eivot ili normalne aktivnosti u privatnom \u017eivotu. Postignu\u0107a koja ostvare tada im slu\u017ee kao jo\u0161 jedna uzbudljiva motivacija. Vje\u017ebanje vam tako\u0111er mo\u017ee pomo\u0107i <strong>da se osje\u0107ate manje umorno, \u0161to tako\u0111er otvara put ve\u0107oj produktivnosti. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.ba\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako pobolj\u0161ati i zadr\u017eati koncentraciju na poslu i tijekom u\u010denja <\/strong><\/a>tako\u0111er vam mo\u017ee pomo\u0107i \u0161to se ti\u010de produktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"kolko-je-potrebne-cvicit-aby-sa-prejavili-spominane-benefity\"><span class=\"ez-toc-section\" id=\"Koliko_vam_je_potrebno_vjezbanja_da_bi_se_pokazale_navedene_blagodati\"><\/span>Koliko vam je potrebno vje\u017ebanja da bi se pokazale navedene blagodati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Istra\u017eivanja pokazuju da <strong>vje\u017eba utje\u010de na gotovo svaku stanicu u tijelu.<\/strong> To se ne odnosi samo na mi\u0161i\u0107e ili srce, ve\u0107 i na druge va\u017ene organe. Me\u0111utim, dobrobiti koje smo spomenuli mogu se posti\u0107i samo redovitim vje\u017ebanjem. Pa koliko je onda to &#8211; dovoljno?<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[26]<\/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.sk\/blog\/wp-content\/uploads\/2022\/02\/image00026__-1124x749.jpeg\" alt=\"Koliko biste trebali vje\u017ebati?\" class=\"wp-image-343146\" width=\"843\" height=\"562\" title=\"Koliko biste trebali vje\u017ebati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00026__-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00026__-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00026__-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00026__-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Prema WHO-u,<strong> svaki tjedan trebate raditi najmanje 150 &#8211; 300 minuta aerobne tjelesne aktivnosti umjerenog intenziteta. <\/strong>Trebaju ju izvoditi odrasle osobe u dobi od 18 &#8211; 64 godine. U slu\u010daju<strong> ve\u0107eg intenziteta, trebalo bi biti najmanje 75 &#8211; 150 minuta tjedno. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>NIH (Nacionalni institut za zdravlje) preporu\u010duje da svaki dan radite <strong>najmanje dva i pol sata umjerene aerobne aktivnosti.<\/strong> \u010cini se dosta, ali mo\u017eete ju podijeliti na manje dijelove koji se zbrajaju i mogu uklju\u010divati \u200b\u200bnormalne dnevne aktivnosti. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete slijediti preporuku WHO-a tako da podijelite tjednih 150 minuta na pet dana od po 30 minuta. Trebali biste mo\u0107i pro\u0161etati tako kratko svaki dan, \u010dak i kada imate puno stvari za obaviti. To je najmanje \u0161to mo\u017eemo u\u010diniti kako bismo podr\u017eali svoje zdravlje. Me\u0111utim, bit \u0107e mnogo korisnije ako u\u010dinite i malo vi\u0161e od toga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161 \u010dlanak <strong><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ba\/blog\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">5 savjeta kako da ostanete aktivni, motivirani i vje\u017ebate \u010dak i kod ku\u0107e<\/a> <\/strong>mo\u017ee vam pomo\u0107i da unesete vi\u0161e tjelesne aktivnosti u svoj \u017eivot. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"zaver\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, vje\u017ebanje ne donosi samo velike sna\u017ene mi\u0161i\u0107e i savr\u0161ene fotografije na Instagramu. Njegove dobrobiti za tijelo idu mnogo dalje, a najva\u017enije ostaju nevidljive golim okom. <strong>Podr\u0161ka cjelokupnom zdravlju<\/strong> ostaje jedan od najve\u0107ih razloga za po\u010detak vje\u017ebanja. To \u0107e vam omogu\u0107iti da se osje\u0107ate bolje i u kona\u010dnici u\u017eivate u \u017eivotu punim plu\u0107ima. Pa, ho\u0107ete li onda danas vje\u017ebati?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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>Vje\u017ebanje je privla\u010dno zbog brojnih prednosti koje ima na cjelokupno zdravlje i svakako biste ih trebali znati.<\/p>\n","protected":false},"author":120,"featured_media":343078,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2794],"tags":[6690,6450,7632,7620],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-347391","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-kardio-bs","9":"tag-vjezbe","10":"tag-zdrav-nacin-zivota","11":"tag-zdravlje","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>Za\u0161to biste trebali vje\u017ebati? Ja\u010di imunitet, zdravlje srca i 8 drugih razloga - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Redovita tjelovje\u017eba mo\u017ee smanjiti kolesterol, pobolj\u0161ati fleksibilnost, zdravlje srca ili krvni tlak. Danas \u0107emo vam tako\u0111er govoriti i o njegovim drugim zdravstvenim dobrobitima.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Za\u0161to biste trebali vje\u017ebati? Ja\u010di imunitet, zdravlje srca i 8 drugih razloga - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Redovita tjelovje\u017eba mo\u017ee smanjiti kolesterol, pobolj\u0161ati fleksibilnost, zdravlje srca ili krvni tlak. 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