{"id":387749,"date":"2022-08-10T18:30:41","date_gmt":"2022-08-10T16:30:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=387749"},"modified":"2022-08-10T18:30:42","modified_gmt":"2022-08-10T16:30:42","slug":"8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/","title":{"rendered":"8 prednosti plavanja, zaradi katerih boste \u0161e danes vstopili v bazen"},"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.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/#Zakaj_bi_morali_plavati_8_koristi_ki_bodo_izboljsale_vase_zivljenje\" title=\"Zakaj bi morali plavati? 8 koristi, ki bodo izbolj\u0161ale va\u0161e \u017eivljenje\">Zakaj bi morali plavati? 8 koristi, ki bodo izbolj\u0161ale va\u0161e \u017eivljenje<\/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.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/#1_Boljsi_spanec\" title=\"1. Bolj\u0161i spanec\">1. Bolj\u0161i spanec<\/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.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/#2_Lazje_hujsanje\" title=\"2. La\u017eje huj\u0161anje\">2. La\u017eje huj\u0161anje<\/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.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/#3_Boljsa_fleksibilnost\" title=\"3. Bolj\u0161a fleksibilnost\">3. Bolj\u0161a fleksibilnost<\/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.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/#4_Ucinkovit_trening\" title=\"4. U\u010dinkovit trening\">4. U\u010dinkovit trening<\/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.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/#5_Pozitiven_ucinek_na_dusevno_zdravje_in_razpolozenje\" title=\"5. Pozitiven u\u010dinek na du\u0161evno zdravje in razpolo\u017eenje\">5. Pozitiven u\u010dinek na du\u0161evno zdravje in razpolo\u017eenje<\/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.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/#6_Izboljsana_telesna_pripravljenost\" title=\"6. Izbolj\u0161ana telesna pripravljenost\">6. Izbolj\u0161ana telesna pripravljenost<\/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.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/#7_Idealno_za_ljudi_vseh_starosti_tudi_za_nosecnice\" title=\"7. Idealno za ljudi vseh starosti, tudi za nose\u010dnice\">7. Idealno za ljudi vseh starosti, tudi za nose\u010dnice<\/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.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/#8_Boljsa_fizicna_pripravljenost\" title=\"8. Bolj\u0161a fizi\u010dna pripravljenost\">8. Bolj\u0161a fizi\u010dna pripravljenost<\/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.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Plavanje<\/strong> je eden od priljubljenih \u0161portov, v katerem u\u017eivajo \u0161tevilni ljudje, vsaj na rekreativni ravni. To se zgodi zlasti poleti, ko vas vro\u010de vreme spodbuja, da se ohladite v jezeru, morju ali bazenu. Pozimi pridejo na vrsto razli\u010dni pokriti bazeni in vodni centri, \u010de pa ste ljubitelj <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">terapije s hladno vodo<\/a><\/strong>, lahko u\u017eivate v zamrznjenih jezerih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Plavanje ne prina\u0161a le zabave, temve\u010d tudi <strong>\u0161tevilne koristi za zdravje<\/strong> in na\u010dine za ohranjanje kondicije. Za za\u010detek je ena od glavnih prednosti plavanja ta, da se pri plavanju <strong>anga\u017eira veliko \u0161tevilo mi\u0161ic<\/strong>. Poleg tega je zaradi manj\u0161e obremenitve sklepov v primerjavi z drugimi \u0161porti primerno za skoraj vse, ne glede na telesno te\u017eo.&nbsp;Pri plavanju <strong>nista pomembna niti starost niti telesna pripravljenost.<\/strong>&nbsp;S to dejavnostjo se lahko ukvarjajo tudi ljudje, ki trpijo zaradi bole\u010din v mi\u0161i\u010dno-kostnem sistemu in zaradi tega ne morejo te\u010di. Vendar je treba upo\u0161tevati <strong>pravilno tehniko<\/strong>, saj na primer plavanje v prsnem slogu z dvignjeno glavo telesu ne bo prav ni\u010d koristilo.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-843424088-1124x749.jpg\" alt=\"Prednosti plavanja\" class=\"wp-image-383957\" width=\"843\" height=\"562\" title=\"Prednosti plavanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-843424088-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-843424088-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-843424088.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_bi_morali_plavati_8_koristi_ki_bodo_izboljsale_vase_zivljenje\"><\/span>Zakaj bi morali plavati? 8 koristi, ki bodo izbolj\u0161ale va\u0161e \u017eivljenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spodaj je seznam osmih prednosti plavanja, zaradi katerih boste \u0161e danes sko\u010dili v bazen.<\/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\"><span class=\"ez-toc-section\" id=\"1_Boljsi_spanec\"><\/span>1. Bolj\u0161i spanec<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koristi plavanja, ki je aerobna telesna dejavnost, se ka\u017eejo na \u0161tevilnih podro\u010djih \u017eivljenja. \u0160tevilne \u0161tudije so pokazale, da spanje ni nobena izjema. Manj\u0161a 16-tedenska \u0161tudija se je na primer osredoto\u010dila na starej\u0161e ljudi s sede\u010dim delom, ki so trpeli zaradi nespe\u010dnosti. Skupina, ki se je redno ukvarjala z aerobno telesno dejavnostjo, kamor spada tudi plavanje, je zabele\u017eila <strong>bolj\u0161e rezultate glede dol\u017eine in kakovosti spanja ter splo\u0161ne vitalnosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hkrati lahko plavanje, tako kot drugi \u0161porti, pomaga <strong>zmanj\u0161ati stres<\/strong>, visoka raven stresa pa lahko negativno vpliva na spanje. Najbolj\u0161e pri tem je, da lahko ta u\u010dinek opazujete na sebi, kadarkoli vadite. Prepri\u010dani smo, da tudi vi \u010dutite, da po vadbi nekako bolje spite in da so vse te\u017eave manj pomenljive. <span class=\"tadv-color\" style=\"color: #ff6600\">[1 &#8211; 2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas ta tema \u0161e bolj zanima, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako hitro zaspati? Preizkusite preproste nasvete za bolj\u0161i spanec.<\/a><\/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\"><span class=\"ez-toc-section\" id=\"2_Lazje_hujsanje\"><\/span>2. La\u017eje huj\u0161anje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u010dina ljudi verjetno ve, da lahko s plavanjem pokurimo precej kalorij. Vendar pa se le redki zavedajo, da je lahko enako u\u010dinkovito kot tek, ki je za mnoge lahko dolgo\u010dasen in neprivla\u010den.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je va\u0161e mnenje o teku podobno, vas lahko na\u0161 naslednji \u010dlanek prepri\u010da o nasprotnem: <strong><a href=\"https:\/\/gymbeam.si\/blog\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Je tek dolgo\u010dasen? Razkrili vam bomo, kako ga vzljubiti in se nenehno izbolj\u0161evati<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kljub temu je povsem naravno, da lahko <strong>vsakdo u\u017eiva v razli\u010dnih telesnih dejavnostih<\/strong>.&nbsp;\u010ce pa je va\u0161 cilj izgubiti nekaj kilogramov, je plavanje lahko ne le zabavno, temve\u010d tudi u\u010dinkovit na\u010din, da to dose\u017eete. Da bi od teorije pre\u0161li k praksi, je prednosti plavanja pri izgorevanju kalorij najbolje poudariti s konkretnim primerom.&nbsp;Pri tem nam lahko pomagajo pragovi <strong>MET<\/strong> (metaboli\u010dni ekvivalent naloge), s pomo\u010djo katerih lahko sami izra\u010dunate pribli\u017ene vrednosti. Izra\u017ea energijo, ki jo porabite med dolo\u010deno telesno dejavnostjo v primerjavi s po\u010ditkom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ena enota MET predstavlja te\u017eavnost ene ure ni\u010d dela. <strong>\u010ce je na primer MET enak 3, to pomeni, da boste med dolo\u010deno dejavnostjo pokurili trikrat ve\u010d kalorij, kot \u010de bi le le\u017eali na kav\u010du<\/strong>. To pomeni, da bi na primer 70 kg te\u017eak mo\u0161ki med enournim le\u017eanjem na kav\u010du pokuril 70 kcal (MET = 1). \u010ce pa bi se ukvarjal s telesno dejavnostjo z MET 10, bi pokuril 700 kcal, kar je zelo spodobna koli\u010dina. <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>V primeru plavanja so vrednosti v naslednji tabeli, ki prikazuje primer povpre\u010dne 65 kg te\u017eke \u017eenske in 80 kg te\u017ekega mo\u0161kega. \u010ce jih \u017eelite prilagoditi in ugotoviti, koliko kalorij bi pribli\u017eno pokurili, je izra\u010dun naslednji:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poraba kalorij povpre\u010dnega mo\u0161kega in \u017eenske <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Na\u010din plavanja<\/th><th>MET<\/th><th>Poraba 65 kg te\u017eke \u017eenske na uro (KCAL)<\/th><th>Poraba 80 kg te\u017ekega mo\u0161kega na uro (KCAL)<\/th><\/tr><\/thead><tbody><tr><td>Hrbtno plavanje &#8211; trening ali tekmovalno<\/td><td>9,5<\/td><td>618<\/td><td>760<\/td><\/tr><tr><td>Hrbtni slog &#8211; rekreativno<\/td><td>4,8<\/td><td>312<\/td><td>384<\/td><\/tr><tr><td>Prsni slog &#8211; trening ali tekmovalno<\/td><td>10,3<\/td><td>670<\/td><td>824<\/td><\/tr><tr><td>Prsni slog &#8211; rekreativno<\/td><td>5,3<\/td><td>345<\/td><td>424<\/td><\/tr><tr><td>Metulj<\/td><td>10,3<\/td><td>670<\/td><td>824<\/td><\/tr><tr><td>Prednji kravl &#8211; hitrost pribli\u017eno 4,1 km\/h (2,5 mph)<\/td><td>10<\/td><td>650<\/td><td>800<\/td><\/tr><tr><td>Prednji kravl- hitrost pribli\u017eno 2,7 km\/h (1,7 mph)<\/td><td>8,3<\/td><td>540<\/td><td>664<\/td><\/tr><tr><td>Rekreativno plavanje (splo\u0161no)<\/td><td>6<\/td><td>390<\/td><td>480<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot je razvidno iz tabele, je <strong>poraba kalorij med plavanjem odvisna od sloga plavanja<\/strong>.&nbsp;Vendar pa je treba upo\u0161tevati tudi druge dejavnike, med katerimi sta poleg telesne te\u017ee in trajanja tudi intenzivnost. Ti dejavniki vplivajo na skupno koli\u010dino porabljenih kalorij, zato jih jemljite le kot <strong>smernice<\/strong> in ne kot v kamen vklesano resnico. Vsaka vrednost velja za eno uro neprekinjene dejavnosti pri dolo\u010deni intenzivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite osve\u017eiti svoj trening plavanja in s tem \u0161e bolj pospe\u0161iti izgorevanje kalorij, lahko poskusite s treningom HIIT. Druga mo\u017enost je, da vsak peti trening plavate do 80 % najve\u010dje intenzivnosti. Seveda morate pri tem upo\u0161tevati tudi svoje plavalno znanje in telesno pripravljenost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\"><span class=\"ez-toc-section\" id=\"3_Boljsa_fleksibilnost\"><\/span>3. Bolj\u0161a fleksibilnost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Res je, da plavanje ne razteza mi\u0161ic kot <strong>joga ali pilates<\/strong>, vendar je kljub temu lahko odli\u010dno sredstvo za raztezanje. Najve\u010dji obseg gibanja med plavanjem lahko <strong>u\u010dinkovito raztegne napete mi\u0161ice, ki bodo tako postale pro\u017enej\u0161e<\/strong>.&nbsp;To velja tudi za zdravstveni vidik &#8211; na primer za ljudi, ki trpijo za sindromom zgornjega kri\u017ea. Do njega pride, ko se prsne mi\u0161ice in zgornja vlakna trapeza skraj\u0161ajo, medtem ko so medlopati\u010dne mi\u0161ice oslabljene. Redno plavanje, ki lahko pomaga re\u0161iti ta problem ter prispeva k bolj\u0161i dr\u017ei in gibljivosti vpletenih sklepov. <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<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\/07\/iStock-622003802-1124x749.jpg\" alt=\"Plavanje izbolj\u0161a gibljivost\" class=\"wp-image-383987\" width=\"843\" height=\"562\" title=\"Plavanje izbolj\u0161a gibljivost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-622003802-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-622003802-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-622003802.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/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\"><span class=\"ez-toc-section\" id=\"4_Ucinkovit_trening\"><\/span>4. U\u010dinkovit trening<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plavanje ni le zabavno, temve\u010d tudi dobra vadba za telo, ki mora premagovati upor vode, pri \u010demer so hkrati <strong>vklju\u010dene \u0161tevilne mi\u0161i\u010dne skupine<\/strong>. Odvisno od tehnike plavanja se ukvarjate tudi z mi\u0161icami, ki jih obi\u010dajno ali redno ne uporabljate. Anga\u017eirate <strong>ramena, trebuh, celoten hrbet, podlakti, glutealne mi\u0161ice in stegenske mi\u0161ice<\/strong>. Zahvaljujo\u010d temu lahko u\u010dinkovito vadite mi\u0161ice celotnega telesa. Ne glede na to, ali je va\u0161 najljub\u0161i slog metulj\u010dek, prsno plavanje ali plavanje spredaj, je dejstvo, da lahko slu\u017ei kot vadba za celotno telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Plavanje pomaga tudi pri <strong>krepitvi mo\u010di, vzdr\u017eljivosti in hitrosti<\/strong>. Pri vzdr\u017eljivosti je lahko odli\u010den na\u010din neprekinjeno plavanje. Hitrost in mo\u010d lahko krepimo s hitrim plavanjem, kot je HIIT. <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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Pozitiven_ucinek_na_dusevno_zdravje_in_razpolozenje\"><\/span>5. Pozitiven u\u010dinek na du\u0161evno zdravje in razpolo\u017eenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plavanje ne prina\u0161a le fizi\u010dnih koristi. Morda niti niste vedeli, da lahko <strong>prispeva k izbolj\u0161anju va\u0161ega razpolo\u017eenja<\/strong>.&nbsp;V tem primeru je na\u010delo podobno kot pri drugih vrstah telesnih dejavnosti, med katerimi se <strong>v va\u0161em telesu spro\u0161\u010dajo endorfini<\/strong>. Zaradi njih se nato po\u010dutite bolj spro\u0161\u010deno, sre\u010dno in spro\u0161\u010deno.&nbsp;\u010ce vam plavanje ni tuje, ste te ob\u010dutke verjetno \u017ee opazili. Na primer, ko ste po napornem dnevu za\u010dutili \u017eeljo po plavanju, nato pa so vas skrbi zapustile nekje med \u0161esto in sedmo vadbo.<\/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\">Plavanje in du\u0161evno zdravje<\/h3>\n\n\n\n<p>O vplivu plavanja na du\u0161evno zdravje so bile opravljene razli\u010dne \u0161tudije. Med njihovimi ugotovitvami je na primer, da <span class=\"tadv-color\" style=\"color: #ff6600\">[7 &#8211; 10]<\/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>redno plavanje je lahko u\u010dinkovito v boju proti depresiji<\/li><li>10-tedenski plavalni program je lahko prispeval k zmanj\u0161anju jeze ali utrujenosti in izbolj\u0161anju razpolo\u017eenja ali subjektivnega ob\u010dutka dobrega po\u010dutja.<\/li><li>plavanje bistveno izbolj\u0161a razpolo\u017eenje<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Redna telesna dejavnost prina\u0161a tudi \u0161tevilne druge koristi. \u010ce \u017eelite izvedeti ve\u010d o njih, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-dobro-telovaditi-boljsi-imunski-sistem-zdravje-srca-in-8-drugih-razlogov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj bi morali telovaditi? Mo\u010dnej\u0161a odpornost, zdravje srca in 8 drugih razlogov<\/a><\/strong>.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1167733434-1124x749.jpg\" alt=\"Plavanje pozitivno vpliva na du\u0161evno zdravje\" class=\"wp-image-384008\" width=\"843\" height=\"562\" title=\"Plavanje pozitivno vpliva na du\u0161evno zdravje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1167733434-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1167733434-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1167733434.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/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\"><span class=\"ez-toc-section\" id=\"6_Izboljsana_telesna_pripravljenost\"><\/span>6. Izbolj\u0161ana telesna pripravljenost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Eden od klju\u010dnih elementov plavanja je optimalno dihanje, ki vpliva na va\u0161o aerobno zmogljivost. Redni treningi plavanja prispevajo k njenemu pove\u010danju, zaradi \u010desar lahko <strong>u\u010dinkoviteje porabljate kisik<\/strong>. Bolj kot se prilagajate treningu in ve\u010dja je zmogljivost va\u0161ih plju\u010d, ve\u010djo koli\u010dino zraka lahko obvladate. <strong>Posledi\u010dno se bo to odrazilo v izbolj\u0161anju va\u0161e splo\u0161ne kondicije<\/strong>. Zaradi tega se na primer ne boste ve\u010d s te\u017eavo povzpeli po stopnicah ali ujeli avtobusa, ki je tik pred odhodom. S plavanjem tudi krepite svojo aerobno zmogljivost, ne da bi se pri tem znojili. Pri tem pa ne gre le za delo plju\u010d, temve\u010d za delo celotnega obto\u010dnega sistema. S plavanjem se izbolj\u0161a delo srca in u\u010dinkovitost\/\u0161tevil\u010dnost mitohondrijev, majhnih elektrarn v vsaki celici, ki proizvajajo energijo. <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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Idealno_za_ljudi_vseh_starosti_tudi_za_nosecnice\"><\/span>7. Idealno za ljudi vseh starosti, tudi za nose\u010dnice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ena glavnih prednosti plavanja pred drugimi telesnimi dejavnostmi je, da telo v vodi lebdi, tako da so <strong>va\u0161e okon\u010dine obremenjene le z delom va\u0161e te\u017ee<\/strong>. To je vadba z nizko obremenitvijo, ki <strong>ne obremenjuje hrbtenice, ne obremenjuje skeletnega sistema, sklepov, kolen ali kolkov<\/strong>. Zato je lahko idealna za starej\u0161e ljudi, ministrstvo za zdravje pa jo iz istih razlogov priporo\u010da tudi nose\u010dnicam. <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>Zmanj\u0161anje obremenitve plavalcem omogo\u010da, da <strong>la\u017eje gibljejo svoje okon\u010dine v polnem obsegu<\/strong>. Redna vadba plavanja lahko tako pomaga ohranjati elasti\u010dnost in gibljivost, hkrati pa<strong> trenira tudi stabilizacijske mi\u0161ice<\/strong>, ki so pomembne za ohranjanje splo\u0161ne vitalnosti ne le pri starej\u0161ih ljudeh. To trditev potrjuje tudi \u0161tudija, ki je spremljala mo\u0161ke, starej\u0161e od 70 let, in primerjala skupino plavalcev in neplavalcev. Pri tistih, ki so plavali, je bila verjetnost padca za <strong>33 % manj\u0161a kot pri neplavalcih<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[12 &#8211; 14]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1395045655-1124x749.jpg\" alt=\"Plavanje je odli\u010dno tudi za nose\u010dnice\" class=\"wp-image-384026\" width=\"843\" height=\"562\" title=\"Plavanje je odli\u010dno tudi za nose\u010dnice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1395045655-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1395045655-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1395045655.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/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\"><span class=\"ez-toc-section\" id=\"8_Boljsa_fizicna_pripravljenost\"><\/span>8. Bolj\u0161a fizi\u010dna pripravljenost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri telesni kondiciji plavalcev je jasno, da ima \u0161port, s katerim se ukvarjajo, veliko vlogo pri njihovi telesni zgradbi. <strong>Med plavanjem se uporablja veliko \u0161tevilo mi\u0161ic<\/strong>, kar seveda vodi v njihov razvoj. S\u010dasoma si lahko zaradi prilagajanja treninga prizadevate za ve\u010dji dele\u017e mi\u0161i\u010dne mase in na drugi strani za manj\u0161i dele\u017e ma\u0161\u010dobe ter bolj\u0161e krvne vrednosti. Posledi\u010dno lahko prispevate k bolj\u0161i telesni sestavi in obliki. <span class=\"tadv-color\" style=\"color: #ff6600\">[16 &#8211; 17]<\/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\"><span class=\"ez-toc-section\" id=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plavanje je ena od odli\u010dnih \u0161portnih dejavnosti. Ker ne obremenjuje sklepov, ga lahko dobro izkoristijo tudi starej\u0161i ljudje in nose\u010dnice. Zato je primerno za vsakogar ne glede na starost. Pomaga vam lahko pri <strong>huj\u0161anju, izbolj\u0161anju telesne zgradbe ali telesne pripravljenosti<\/strong>. Poleg tega lahko odli\u010dno slu\u017ei kot glavna ali dodatna telesna dejavnost. Vendar je treba upo\u0161tevati pravilno tehniko, ki je klju\u010dna za \u010dim ve\u010dje u\u010dinke plavanja na va\u0161e zdravje.&nbsp;\u010ce niste prepri\u010dani o svoji tehniki, je vsekakor dobro, da na za\u010detku najamete trenerja, ki vas bo usmeril v pravo smer. To je to &#8211; naj bo plavanje zdravo!<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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>Plavanje je lahko odgovor na vpra\u0161anje, kako shuj\u0161ati, zgraditi mi\u0161ice ali izbolj\u0161ati telesno pripravljenost. Pridru\u017eite se nam in odkrijte druge prednosti te telesne dejavnosti.<\/p>\n","protected":false},"author":120,"featured_media":384103,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6459,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-387749","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-vadba-sl","9":"tag-zdrav-zivljenjski-slog","10":"tag-zdravje","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 prednosti plavanja, zaradi katerih boste \u0161e danes vstopili v bazen - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"S plavanjem lahko shuj\u0161ate, pridobite mi\u0161ice ali izbolj\u0161ate telesno pripravljenost. 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