{"id":412841,"date":"2022-12-27T14:30:40","date_gmt":"2022-12-27T13:30:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=412841"},"modified":"2023-04-27T11:16:33","modified_gmt":"2023-04-27T09:16:33","slug":"kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/","title":{"rendered":"Kako izvajati hladno terapijo? 10 nasvetov za za\u010detnike in izku\u0161ene"},"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\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#Zakaj_je_dobro_izvajati_terapijo_z_izpostavljanjem_mrazu\" title=\"Zakaj je dobro izvajati terapijo z izpostavljanjem mrazu?\">Zakaj je dobro izvajati terapijo z izpostavljanjem mrazu?<\/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\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#10_metod_izpostavljanja_mrazu\" title=\"10 metod izpostavljanja mrazu\">10 metod izpostavljanja mrazu<\/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\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#1_Vase_okolje\" title=\"1. Va\u0161e okolje\">1. Va\u0161e okolje<\/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\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#2_Hladen_zrak\" title=\"2. Hladen zrak\">2. Hladen zrak<\/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\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#3_Izmenicno_menjavanje_toplote_in_mraza\" title=\"3. Izmeni\u010dno menjavanje toplote in mraza\">3. Izmeni\u010dno menjavanje toplote in mraza<\/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\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#4_Hladna_prha\" title=\"4. Hladna prha\">4. Hladna prha<\/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\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#5_Hladna_kopel\" title=\"5. Hladna kopel\">5. Hladna kopel<\/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\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#6_Rezervoar_ali_sod\" title=\"6. Rezervoar ali sod\">6. Rezervoar ali sod<\/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\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#7_Hoja_z_bosimi_nogami_po_snegu\" title=\"7. Hoja z bosimi nogami po snegu\">7. Hoja z bosimi nogami po snegu<\/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\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#8_Jezero_ribnik_ali_reka\" title=\"8. Jezero, ribnik ali reka\">8. Jezero, ribnik ali reka<\/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.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#9_Kopanje_na_prostem_pozimi\" title=\"9. Kopanje na prostem pozimi\">9. Kopanje na prostem pozimi<\/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.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#10_Kriokomora\" title=\"10. Kriokomora\">10. Kriokomora<\/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.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jesen in zima pripadata ljubiteljem izpostavljenosti mrazu. Po vro\u010dem poletju komaj \u010dakajo, da se ohladijo v ledeni reki ali ribniku. Verjetno ste tudi sami opazili, da se \u0161tevilo tak\u0161nih &#8220;norcev&#8221; vsako leto pove\u010duje, kar dokazujejo fotografije na dru\u017ebenih omre\u017ejih, na katerih se va\u0161i prijatelji veselo spro\u0161\u010dajo v mrzlem jezeru, obdanem s snegom in ledom. <strong>Morda ste celo razmi\u0161ljali, da bi se tudi sami za\u010deli ukvarjati s terapijo z izpostavljanjem mrazu<\/strong>, da bi prav tako izkusili vse prednosti, ki jih prina\u0161a. Toda verjetno \u0161e nimate dovolj poguma, da bi stopili v hladno vodo na prostem. V tem primeru boste zagotovo cenili te za\u010detni\u0161ke nasvete za nekaj drugih, manj intenzivnih na\u010dinov izvajanja terapije s hladno izpostavljenostjo. Vendar pa lahko tudi izku\u0161eni ljubitelji mraza vedno odkrijejo nove metode.<\/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\"><span class=\"ez-toc-section\" id=\"Zakaj_je_dobro_izvajati_terapijo_z_izpostavljanjem_mrazu\"><\/span>Zakaj je dobro izvajati terapijo z izpostavljanjem mrazu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda se spra\u0161ujete, <strong>zakaj bi se moral prostovoljno odpovedati enemu najve\u010djih \u010dlove\u0161kih izumov v obliki toplote, \u010detudi le za kratek \u010das, da bi izkusil ledeno resni\u010dnost na\u0161ih predniko<\/strong>v? \u017de na povr\u0161ini lahko \u0161e vedno pogosto naletimo na hladno vreme, bodisi pozimi v gorah bodisi med zimskim sprehodom po mestu. Ne \u017eelite zboleti takoj, ko stopite ven, in preostanek zime pre\u017eiveti z gripo, ker va\u0161e telo ni bilo dovolj odporno na mraz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izpostavljanje mrazu je orodje, ki vam pomaga, da se bolje prilagodite mrazu in ga bolje prena\u0161ate. Na\u010delo temelji na <strong>usmerjeni, redni, nadzorovani in kratkotrajni izpostavljenosti mrazu<\/strong>, ki v telesu deluje kot stresor. Na to se odzove v obliki razli\u010dnih mehanizmov, ki privedejo do zmanj\u0161anja izgube toplote in njene lastne proizvodnje. Tako se bo va\u0161e telo nau\u010dilo u\u010dinkoviteje uporabljati te prirojene mehanizme, zaradi \u010desar vas padec temperature ne bo tako \u0161okiral. Poleg ve\u010dje odpornosti na mraz bodo va\u0161a nagrada tudi \u0161tevilne druge koristi za zdravje.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[1]<\/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\">Katere so glavne prednosti hladne terapije?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Mo\u010dnej\u0161i imunski sistem<\/li><li>Pove\u010dana budnost, koncentracija in produktivnost<\/li><li>Zmanj\u0161anje utrujenosti<\/li><li>Pospe\u0161itev metabolizma<\/li><li>Bolj\u0161e razpolo\u017eenje<\/li><li>Izbolj\u0161anje du\u0161evnega zdravja<\/li><li>Bolj\u0161a odpornost na stres<\/li><li>Laj\u0161anje bole\u010din<\/li><li>Hitrej\u0161e okrevanje po vadbi <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20133]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsakdo lahko najde svoj razlog za odprtje vrat v svet hladne terapije. \u010ce \u017eelite izvedeti ve\u010d o njenih u\u010dinkih, preberite na\u0161 \u010dlanek <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\">Kako s hladno terapijo priti do mo\u010dnej\u0161e odpornosti<\/a><\/strong>?<\/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\/12\/iStock-1334348780-1124x750.jpg\" alt=\"Katere so prednosti hladne terapije?\" class=\"wp-image-407719\" width=\"843\" height=\"563\" title=\"Katere so prednosti hladne terapije?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_metod_izpostavljanja_mrazu\"><\/span>10 metod izpostavljanja mrazu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Za za\u010detek vam ni treba takoj sko\u010diti v mrzlo jezero<\/strong>, na pol golim te\u010di po zasne\u017eenih gorah, plavati pod ledom ali se kopati v kadi, polni ledu, kot ledeni mo\u017e <a href=\"https:\/\/gymbeam.si\/blog\/metoda-wima-hofa-obljublja-mocnejso-odpornost-boljsi-spanec-in-vec-energije-kako-zaceti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Wim Hof<\/strong><\/a>.&nbsp;Z mrazom se lahko sre\u010date z nekoliko manj drasti\u010dnimi izku\u0161njami in \u0161e vedno dobite \u017eelene koristi. V nekaterih primerih vam sploh ne bo treba zapustiti udobja svojega doma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eno od pravil izpostavljanja mrazu je, da <strong>za\u010dnete po\u010dasi<\/strong>. Vedno je dobro za\u010deti z manj intenzivnimi metodami, se nau\u010diti, kako delati z mrazom, in s\u010dasoma priti do ledene kadi. Na za\u010detku je bolje izbrati le eno metodo, in ko se nanjo navadite, lahko dodate nekaj novega.<\/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\"><span class=\"ez-toc-section\" id=\"1_Vase_okolje\"><\/span>1. Va\u0161e okolje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vse, kar morate storiti, je, da nekoliko zni\u017eate temperaturo stanovanja, sle\u010dete topel bo\u017ei\u010dni pulover od babice in va\u0161e telo se bo nenadoma za\u010delo prilagajati na ni\u017ejo temperaturo. <strong>Na ta na\u010din se povsem zavestno izpostavljate toplotnemu neugodju<\/strong>. S\u010dasoma se bo to zaradi mehanizmov prilagajanja spremenilo v ugodje. \u010cez nekaj \u010dasa boste ugotovili, da vam doma ni treba ogrevati na 25 \u00b0C, ampak je tudi <strong>20 \u00b0C povsem sprejemljivih<\/strong>. Poleg tega boste prihranili veliko denarja za ogrevanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne pretiravajte z omejitvami. Va\u0161 dom je prostor, kjer pre\u017eivite najve\u010d \u010dasa in kjer se morate po\u010dutiti udobno, ne pa da se ves \u010das tresete. Po <strong><a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241550376\" class=\"ek-link\">podatkih<\/a><\/strong> Svetovne zdravstvene organizacije temperatura v gospodinjstvu, v katerem \u017eivijo zdravi odrasli ljudje, <strong>ne sme biti ni\u017eja od 18 \u00b0C. Za otroke in starej\u0161e je meja 20 \u00b0C<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V <strong>spalnici<\/strong> je lahko temperatura \u0161e ni\u017eja. Obi\u010dajno je priporo\u010dljivo spati v dobro prezra\u010devanem prostoru s temperaturo pribli\u017eno <strong>15-18 \u00b0C<\/strong>. Zve\u010der se telesna temperatura naravno zni\u017ea. Z zni\u017eanjem temperature okolja dajete telesu signal, da je \u010das za spanje. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/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=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-747x1124.jpg\" alt=\"Kako izvajati hladno terapijo?\" class=\"wp-image-407737\" title=\"Kako izvajati hladno terapijo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Hladen_zrak\"><\/span>2. Hladen zrak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeseni in pozimi je za hladen zrak dovolj, da stopite ven. Zakaj ga torej ne bi izkoristili v svojo korist? Tudi tokrat se ne obremenjujte. Jaz, na primer, skozi vse leto za\u010denjam jutra tako, da odprem okno, dobro prezra\u010dim in za nekaj \u010dasa stopim na balkon. Hladen zrak me prijetno prebudi in mi da znak, da je \u010das, da za\u010dnemo nov dan. <strong>To je tudi veliko manj kruta metoda kot skok iz tople postelje takoj v ledeno prho<\/strong>. Druga mo\u017enost, kako se navaditi na hladnej\u0161e okolje, je, da za\u010dnete odna\u0161ati smeti samo v majici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi ko greste na dalj\u0161i sprehod, se lahko <strong>oble\u010dete malo manj<\/strong>. Tudi pozimi se ni treba zaviti v vsaj pet plasti obla\u010dil. Zavedajte se, da vas bo morda nekoliko zeblo, ko boste \u0161li ven. Toda po nekaj minutah hoje se bo va\u0161e telo zaradi gibanja ogrelo na prijetno temperaturo. <strong>Naslednji\u010d poskusite eno plast obla\u010dil pustiti doma ali pa debel pulover zamenjajte le z lahkim puloverjem<\/strong>.&nbsp;Morda boste presene\u010deni ugotovili, da vam je \u0161e vedno dovolj toplo in da se po\u010dutite nekoliko bolj udobno, kot \u010de bi bili oble\u010deni kot zelje.<\/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\">Kako se oble\u010di za zimski pohod?<\/h3>\n\n\n\n<p>Enako velja za dolge zimske sprehode ali pohode. Med hojo se boste ogreli in ni\u010d ni huj\u0161ega, kot \u010de se v prvih 30 minutah znojite. Hladen znoj vas bo ohladil, kar bo pove\u010dalo tveganje za podhladitev. To tveganje se pove\u010da tudi, \u010de ste nepravilno oble\u010deni, na primer \u010de nosite bomba\u017eno majico namesto funkcionalne.<\/p>\n\n\n\n<p>       <\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Poskusite samo s 3 plastmi obla\u010dil, kot so:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.si\/moski-funkcionalni-top-infinity-iii-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spodnja majica za \u0161port<\/a> (vpija znoj in ohranja telo suho)<\/li><li><a href=\"https:\/\/gymbeam.si\/sportna-majica-ultimate-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">srednji izolacijski sloj<\/a> (\u0161\u010diti telo pred mrazom).<\/li><li>softshell ali drugo idealno nepremo\u010dljiva topla jakna (deluje kot za\u0161\u010dita pred vetrom in de\u017ejem).<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot del hladne terapije lahko za dolo\u010den del pohoda odstranite eno od plasti in jo spravite v nahrbtnik. Vendar le toliko \u010dasa, dokler vam je to udobno in preden se za\u010dnete tresti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Verjetno ste \u017ee sli\u0161ali za ledenega mo\u017ea Wima Hofa, ki je zaslovel, ker je hodil po gorah samo v kratkih hla\u010dah. \u010ce \u017eelite izvedeti ve\u010d o njegovih metodah izpostavljanja mrazu, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/metoda-wima-hofa-obljublja-mocnejso-odpornost-boljsi-spanec-in-vec-energije-kako-zaceti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Metoda Wima Hofa obljublja mo\u010dnej\u0161o odpornost, bolj\u0161i spanec in ve\u010d energije. Kako za\u010deti<\/a><\/strong>?<\/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\/12\/iStock-1421853163-1124x749.jpg\" alt=\"Kako pozimi izvajati hladno terapijo?\" class=\"wp-image-407754\" width=\"843\" height=\"562\" title=\"Kako pozimi izvajati hladno terapijo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Izmenicno_menjavanje_toplote_in_mraza\"><\/span>3. Izmeni\u010dno menjavanje toplote in mraza<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prhanje ali kopanje v hladni in nato topli vodi je \u0161e posebej priljubljeno med \u0161portniki, ki s to kontrastno tehniko pomagajo pri regeneraciji. Primerna je tudi za tiste, ki jim \u0161e ni prijetno skakati v ledeno jezero ali izvajati druge naprednej\u0161e metode izpostavljanja mrazu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postopek je preprost:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Prhajte se s toplo vodo<\/strong> 1-3 minute.<\/li><li><strong>Nato obrnite pipo s hladno vodo<\/strong> in v njej vztrajajte pribli\u017eno <strong>30-60 sekund<\/strong>.<\/li><li><strong>Postopek ponovite vsaj 5-krat.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160e bolj prijeten na\u010din za menjavanje toplote in mraza je savna. O njenih prednostih in pravilih si lahko preberete v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/savna-in-zdravje-pravilen-pristop-koristi-in-ucinki-na-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Savna in zdravje: pravi pristop, koristi in u\u010dinki na telo<\/a><\/strong>.<\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Hladna_prha\"><\/span>4. Hladna prha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za nekatere je jutranja mrzla prha pravo nasprotje spro\u0161\u010dujo\u010dega za\u010detka dneva.&nbsp;Vendar \u010de se tega lotite po\u010dasi, boste videli, da vam bo trenutno nelagodje prineslo veliko ve\u010d, kot ste pri\u010dakovali. Iz tu\u0161a boste od\u0161li z ob\u010dutkom, da je najhuj\u0161e za vami in da vas \u010dez dan ni\u010d ne bo vrglo iz ravnovesja.&nbsp;In ta <strong>ob\u010dutek bistre glave, spodbude in dobrega razpolo\u017eenja je vsekakor vreden tega<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u010dnete lahko z <strong>mla\u010dno vodo in postopoma zmanj\u0161ujete temperaturo<\/strong>, dokler ne pridete do to\u010dke, ko bi se najraje umaknili od tam, hkrati pa \u010dutite, da lahko to zdr\u017eite \u0161e malo dlje. Za nekatere bo morda la\u017eje, \u010de boste vodo najprej spustili po nogah, rokah in nato pre\u0161li na trup in glavo. Ne pozabite tudi na globoko dihanje, ki bo va\u0161o pozornost odvrnilo od ledene resni\u010dnosti in postopoma se boste lahko bolj sprostili. <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><strong>Zadr\u017eite vsaj 10 sekund in se postopoma vzpenjate do ve\u010d minut<\/strong>. Ko pridete iz tu\u0161a, se hitro osu\u0161ite in zavijte v kopalni pla\u0161\u010d ali se toplo oblecite. Prednost hladne prhe je, da lahko v njej u\u017eivate vse leto, zlasti v vro\u010dih poletnih dneh. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/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\/12\/iStock-1297094937-1124x749.jpg\" alt=\"Kako za\u010deti s hladnimi prhami?\" class=\"wp-image-407778\" width=\"843\" height=\"562\" title=\"Kako za\u010deti s hladnimi prhami?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Hladna_kopel\"><\/span>5. Hladna kopel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bolj izku\u0161eni ljubitelji mraza lahko poskusijo kopel v hladni vodi <strong>(10-15 \u00b0C)<\/strong>. Morda ni tako privla\u010dna kot vro\u010da kopel z mehur\u010dki, vendar vam lahko <strong>hladna kopel dolgoro\u010dno prinese veliko ve\u010d koristi<\/strong>. Najbolj pogumni posamezniki lahko poskusijo v vodo nato\u010diti tudi nekaj ledu. Ta je zlahka na voljo prakti\u010dno v vsakem supermarketu. <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<p><strong>Hladna kopel je v primerjavi z<\/strong> <strong>mrzlo prho veliko bolj intenzivna<\/strong>. To je zato, ker mraz hkrati vpliva na celotno telo. Tudi zato je ta metoda priporo\u010dljiva le za ljudi, ki \u017ee lahko zdr\u017eijo vsaj nekaj minut hladnega tu\u0161iranja. Prav tako verjetno ni vredno napolniti celotne kadi, \u010de boste v njej le nekaj sekund.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preden se potopite v ledeno kopel, se poskusite <strong>sprostiti z globokim dihanjem<\/strong>. Tako kot pri hladnem tu\u0161iranju je najhuj\u0161ih prvih nekaj sekund. Pomagalo vam bo, \u010de boste \u0161e naprej dihali globoko, vendar umirjeno. \u010cez nekaj \u010dasa se boste po\u010dutili bolj udobno. Vendar pa \u010das v hladni vodi podalj\u0161ujte postopoma in ne pozabite, da je najpogosteje priporo\u010den <strong>maksimalni \u010das 15 minut<\/strong>. Poskusite lahko tudi z izmenjavanjem enominutnega intervala v hladni vodi z enominutnim po\u010ditkom zunaj in se tako pribli\u017eate zgoraj omenjenim 15 minutam. <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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Rezervoar_ali_sod\"><\/span>6. Rezervoar ali sod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce imate sre\u010do z vrtom ali prostorno teraso, si lahko privo\u0161\u010dite rezervoar za led ali sod. Vendar pa bo tudi <strong>navaden vrtni sod, napolnjen z vodo, povsem ustrezal<\/strong>. Ko se zunanja temperatura zni\u017ea, se bo sam ohladil. Kupite lahko tudi bolj prefinjene in elegantne zunanje hladilne sode, ki so na voljo v specializiranih trgovinah s pripomo\u010dki za hladno terapijo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S to metodo je najbolje za\u010deti <strong>na za\u010detku jeseni<\/strong> in se postopoma prilagajati vedno hladnej\u0161i vodi. Pozimi, ko se temperatura spusti krepko pod ledi\u0161\u010de, pa morate ra\u010dunati na to, da boste v sodu namesto vode na\u0161li le neuporaben kos ledu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi pri tej tehniki morate \u010d<strong>as, ki ga pre\u017eivite v vodi, postopoma podalj\u0161evati<\/strong>, po izhodu iz ledene kadi ali rezervoarja pa se morate takoj posu\u0161iti, oble\u010di nekaj toplega in tudi spiti nekaj toplega, na primer \u010daj.<\/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\/12\/iStock-1248403272-scaled-e1670578000783-1124x748.jpg\" alt=\"Kako izvajati hladno terapijo v hladilnem sodu?\" class=\"wp-image-407797\" width=\"843\" height=\"561\" title=\"Kako izvajati hladno terapijo v hladilnem sodu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-2048x1363.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-768x511.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Hoja_z_bosimi_nogami_po_snegu\"><\/span>7. Hoja z bosimi nogami po snegu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudi nedol\u017een sprehod z bosimi nogami po snegu je lahko precej\u0161en izziv. To je <strong>\u0161e en na\u010din, da se spoprijateljite z mrazom in se ga nau\u010dite bolje obvladovati<\/strong>.&nbsp;\u010ce imate dostop do zasne\u017eene trate, jo preizkusite. Vendar imejte v mislih, da ne \u017eelite brezglavo te\u010di po snegu s svetlobno hitrostjo, da bi bilo vsega konec. Namesto tega se osredoto\u010dite na dihanje in stopajte lahkotno. Na snegu posku\u0161ajte ostati vsaj 30 sekund do nekaj minut. Nato si hitro obujte tople nogavice in u\u017eivajte v prijetnem toplem ob\u010dutku, ki se z nog raz\u0161iri na celotno telo.<\/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\"><span class=\"ez-toc-section\" id=\"8_Jezero_ribnik_ali_reka\"><\/span>8. Jezero, ribnik ali reka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izku\u0161eni ljubitelji mraza obi\u010dajno komaj \u010dakajo na zimsko sprostitev v ledeni reki, jezeru ali ribniku. <strong>Potopitev v odprto mrzlo vodo zahteva veliko poguma in nekaj izku\u0161enj<\/strong>. Zato je dobro, da najprej nekaj \u010dasa vadite hladno prhanje, da to za vas ne bo tako velik \u0161ok. Druga mo\u017enost je, da s plavanjem v jezeru za\u010dnete \u017ee v za\u010detku jeseni in skupaj z naravno ni\u017ejimi temperaturami krepite svojo odpornost. Kadar to po\u010dnete na prostem, se tega vedno lotite v paru ali v <strong>ve\u010dji skupini<\/strong>.&nbsp;Tako bo ne le bolj zabavno, ampak tudi <strong>varneje<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zelo intenzivno in nenavadno izku\u0161njo lahko do\u017eivite tudi s plavanjem v gorskem jezeru. \u010cudovita narava in kristalno \u010dista voda pravzaprav kar kli\u010deta po vstopu. \u010ce se po\u010dutite pripravljeni, ni treba \u010dakati. <strong>Vendar bodite previdni, da vas ne bo preplavil ves adrenalin<\/strong>, in imejte v mislih svojo varnost. V vodi ostanite najve\u010d nekaj minut in se takoj posu\u0161ite, oblecite suha obla\u010dila in spijte topel \u010daj. Da bo izku\u0161nja \u0161e bolj zabavna, si lahko kupite nekaj pripomo\u010dkov, kot so kape, neoprenske rokavice ali nogavice, ali pa s termometrom izmerite temperaturo vode.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-1.jpeg\" alt=\"Kako izvajati hladno terapijo v ribniku ali jezeru?\" class=\"wp-image-407814\" width=\"843\" height=\"562\" title=\"Kako izvajati hladno terapijo v ribniku ali jezeru?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-1.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-1-400x267.jpeg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Kopanje_na_prostem_pozimi\"><\/span>9. Kopanje na prostem pozimi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce je potopitev v gorsko jezero pomenila mrzlo izpostavljanje, lahko plavanje v ledeno mrzli vodi primerjamo z izpitom na fakulteti. <strong>Samo najbolj izku\u0161eni ljubitelji mraza lahko pozimi obvladajo plavanje v jezeru, ribniku ali zunanjem bazenu<\/strong>. \u010ceprav se boste med plavanjem s\u010dasoma ogreli, boste na splo\u0161no v vodi pre\u017eiveli veliko ve\u010d \u010dasa, kot \u010de bi samo vstopili, se ustavili in spet izstopili. Tudi ta metoda, ki je priljubljena predvsem v nordijskih dr\u017eavah, ima podobne prednosti kot druge metode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega je to tudi \u0161portna dejavnost, med katero lahko pokurimo lepo \u0161tevilo kalorij. Po drugi strani pa prina\u0161a \u0161tevilna tveganja, kot so prehlad ali mi\u0161i\u010dni kr\u010di. Zato naj se plavanja v hladni vodi (pod 15 \u00b0C) lotijo le <strong>plavalci, ki imajo veliko izku\u0161enj z izpostavljanjem mrazu in zimskim plavanjem<\/strong>. Lahko bi rekli, da je ta metoda namenjena le &#8220;profesionalcem&#8221;. Pomembno je tudi omeniti, da <strong>nikoli ne smete plavati sami<\/strong>. Neoprenske kopalke so prav tako dobra izbira za plavanje v hladni vodi. <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>Tudi plavanje v zaprtih bazenih ima \u0161tevilne prednosti, o katerih si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8 prednosti plavanja, zaradi katerih se boste \u0161e danes odpravili v bazen<\/a><\/strong>.<\/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\/12\/iStock-1056309552-1124x749.jpg\" alt=\"Kopanje na prostem pozimi\" class=\"wp-image-407830\" width=\"843\" height=\"562\" title=\"Kopanje na prostem pozimi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Kriokomora\"><\/span>10. Kriokomora<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V zadnjih letih so kriokamere vse bolj priljubljene, zlasti med \u0161portniki. <strong>Zanje so zna\u010dilne izjemno nizke temperature (-110 do -140 \u00b0C)<\/strong>. Najdete jih lahko tudi v razli\u010dnih centrih za dobro po\u010dutje in rehabilitacijo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ob vstopu v kriokomoro obi\u010dajno nosite le spodnje perilo, nogavice, rokavice, naglavni trak in masko. In kako je videti postopek? Najprej vstopite v prvo komoro (temperatura -60 do -80 \u00b0C), kjer se telo navadi na suh mraz. Po 30 sekundah se premaknete v glavno komoro s \u0161e ni\u017ejo temperaturo in v njej pre\u017eivite pribli\u017eno 1-3 minute. Nato se pribli\u017eno 10 minut ukvarjate s telesno dejavnostjo, na primer z vo\u017enjo s kolesom ali raztezanjem. Zaradi hitre spremembe temperature pride do intenzivnega pretoka krvi v ko\u017eo in mi\u0161ice, kar je povezano <strong>s podporo regeneraciji, zdravljenjem \u0161portnih po\u0161kodb in pozitivnim u\u010dinkom na odpornost<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Redna izpostavljenost mrazu ima \u0161tevilne pozitivne u\u010dinke, in \u010de vas pri tem ni\u010d ne ovira, se tega lotite. Enostavno lahko za\u010dnete z zni\u017eanjem temperature v stanovanju ali s kratkimi ledeno hladnimi tu\u0161i. \u010ce se na to temo \u017ee dobro spoznate, poskusite zaplavati v gorskem jezeru ali sodu, polnem ledene vode. Ne glede na to, kaj boste izbrali, vedno imejte v mislih svojo varnost in ne tvegajte svojega zdravja po nepotrebnem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce poznate nekoga, ki mu \u017eelite pokazati, da obstaja ve\u010d na\u010dinov hladne terapije kot le stati v jezeru, z njim delite ta \u010dlanek.<\/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\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Izpostavljenost mrazu je priljubljen na\u010din za krepitev odpornosti. Kako za\u010deti s tem in katere metode so primerne za za\u010detnike?<\/p>\n","protected":false},"author":129,"featured_media":407698,"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":[122],"tags":[6651,7215,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-412841","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-imunost","9":"tag-regeneracija-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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>Kako izvajati hladno terapijo? 10 nasvetov za za\u010detnike in izku\u0161ene - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako za\u010deti s hladno terapijo in kak\u0161ne so njene prednosti? 10 na\u010dinov za za\u010detnike in napredne. Vklju\u010duje nasvete za hladno prhanje ter ledene kopeli.\" \/>\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\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako izvajati hladno terapijo? 10 nasvetov za za\u010detnike in izku\u0161ene - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako za\u010deti s hladno terapijo in kak\u0161ne so njene prednosti? 10 na\u010dinov za za\u010detnike in napredne. Vklju\u010duje nasvete za hladno prhanje ter ledene kopeli.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-27T13:30:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-04-27T09:16:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/12\/otuzovani-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Kako izvajati hladno terapijo? 10 nasvetov za za\u010detnike in izku\u0161ene\",\"datePublished\":\"2022-12-27T13:30:40+00:00\",\"dateModified\":\"2023-04-27T09:16:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/\"},\"wordCount\":2550,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/otuzovani-FB-.png\",\"keywords\":[\"imunost\",\"regeneracija\",\"zdrav \u017eivljenjski slog\",\"zdravje\"],\"articleSection\":[\"Hrana in zdrav \u017eivljenjski slog\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/\",\"name\":\"Kako izvajati hladno terapijo? 10 nasvetov za za\u010detnike in izku\u0161ene - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/otuzovani-FB-.png\",\"datePublished\":\"2022-12-27T13:30:40+00:00\",\"dateModified\":\"2023-04-27T09:16:33+00:00\",\"description\":\"Kako za\u010deti s hladno terapijo in kak\u0161ne so njene prednosti? 10 na\u010dinov za za\u010detnike in napredne. Vklju\u010duje nasvete za hladno prhanje ter ledene kopeli.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/otuzovani-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/otuzovani-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak se otu\u017eovat? 10 tip\u016f pro za\u010d\u00ednaj\u00edc\u00ed i pokro\u010dil\u00e9 otu\u017eilce\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako izvajati hladno terapijo? 10 nasvetov za za\u010detnike in izku\u0161ene\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako izvajati hladno terapijo? 10 nasvetov za za\u010detnike in izku\u0161ene - GymBeam Blog","description":"Kako za\u010deti s hladno terapijo in kak\u0161ne so njene prednosti? 10 na\u010dinov za za\u010detnike in napredne. Vklju\u010duje nasvete za hladno prhanje ter ledene kopeli.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/","og_type":"article","og_title":"Kako izvajati hladno terapijo? 10 nasvetov za za\u010detnike in izku\u0161ene - GymBeam Blog","og_description":"Kako za\u010deti s hladno terapijo in kak\u0161ne so njene prednosti? 10 na\u010dinov za za\u010detnike in napredne. Vklju\u010duje nasvete za hladno prhanje ter ledene kopeli.","og_url":"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/","og_site_name":"GymBeam Blog","article_published_time":"2022-12-27T13:30:40+00:00","article_modified_time":"2023-04-27T09:16:33+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/12\/otuzovani-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Kako izvajati hladno terapijo? 10 nasvetov za za\u010detnike in izku\u0161ene","datePublished":"2022-12-27T13:30:40+00:00","dateModified":"2023-04-27T09:16:33+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/"},"wordCount":2550,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/otuzovani-FB-.png","keywords":["imunost","regeneracija","zdrav \u017eivljenjski slog","zdravje"],"articleSection":["Hrana in zdrav \u017eivljenjski slog"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/","url":"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/","name":"Kako izvajati hladno terapijo? 10 nasvetov za za\u010detnike in izku\u0161ene - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/otuzovani-FB-.png","datePublished":"2022-12-27T13:30:40+00:00","dateModified":"2023-04-27T09:16:33+00:00","description":"Kako za\u010deti s hladno terapijo in kak\u0161ne so njene prednosti? 10 na\u010dinov za za\u010detnike in napredne. Vklju\u010duje nasvete za hladno prhanje ter ledene kopeli.","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/otuzovani-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/otuzovani-FB-.png","width":1200,"height":628,"caption":"Jak se otu\u017eovat? 10 tip\u016f pro za\u010d\u00ednaj\u00edc\u00ed i pokro\u010dil\u00e9 otu\u017eilce"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako izvajati hladno terapijo? 10 nasvetov za za\u010detnike in izku\u0161ene"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/412841","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=412841"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/412841\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/407698"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=412841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=412841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=412841"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=412841"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=412841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}