{"id":413597,"date":"2022-12-29T13:23:29","date_gmt":"2022-12-29T12:23:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=413597"},"modified":"2022-12-29T13:23:33","modified_gmt":"2022-12-29T12:23:33","slug":"hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati\/","title":{"rendered":"Hladna terapija: 10 vpra\u0161anj in odgovorov, ki jih morate poznati"},"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\/hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati\/#10_najpogostejsih_vprasanj_o_hladni_terapiji\" title=\"10 najpogostej\u0161ih vpra\u0161anj o hladni terapiji\">10 najpogostej\u0161ih vpra\u0161anj o hladni terapiji<\/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\/hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati\/#1_Za_koga_hladna_terapija_ni_primerna\" title=\"1. Za koga hladna terapija ni primerna?\">1. Za koga hladna terapija ni primerna?<\/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\/hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati\/#2_Kako_zaceti_s_hladno_terapijo\" title=\"2. Kako za\u010deti s hladno terapijo?\">2. Kako za\u010deti s hladno terapijo?<\/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\/hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati\/#3_Ali_obstajajo_tveganja_in_nezeleni_ucinki_hladne_terapije\" title=\"3. Ali obstajajo tveganja in ne\u017eeleni u\u010dinki hladne terapije?&nbsp;\">3. Ali obstajajo tveganja in ne\u017eeleni u\u010dinki hladne terapije?&nbsp;<\/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\/hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati\/#4_Ali_je_priporocljivo_izvajati_hladno_terapijo_pred_spanjem\" title=\"4. Ali je priporo\u010dljivo izvajati hladno terapijo pred spanjem?\">4. Ali je priporo\u010dljivo izvajati hladno terapijo pred spanjem?<\/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\/hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati\/#5_Kako_se_pripraviti_na_zunanjo_terapijo_s_hladno_vodo\" title=\"5. Kako se pripraviti na zunanjo terapijo s hladno vodo?\">5. Kako se pripraviti na zunanjo terapijo s hladno vodo?<\/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\/hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati\/#6_Katera_temperatura_je_najboljsa_za_hladno_terapijo\" title=\"6. Katera temperatura je najbolj\u0161a za hladno terapijo?\">6. Katera temperatura je najbolj\u0161a za hladno terapijo?<\/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\/hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati\/#7_Kako_pogosto_naj_bi_izvajali_hladno_terapijo\" title=\"7. Kako pogosto naj bi izvajali hladno terapijo?\">7. Kako pogosto naj bi izvajali hladno terapijo?<\/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\/hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati\/#8_Kako_dolgo_morate_izvajati_hladno_terapijo\" title=\"8. Kako dolgo morate izvajati hladno terapijo?\">8. Kako dolgo morate izvajati hladno terapijo?<\/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\/hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati\/#9_Ali_je_po_vadbi_priporocljivo_izvajati_hladno_terapijo\" title=\"9. Ali je po vadbi priporo\u010dljivo izvajati hladno terapijo?&nbsp;\">9. Ali je po vadbi priporo\u010dljivo izvajati hladno terapijo?&nbsp;<\/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\/hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati\/#10_Ali_hladna_terapija_pomaga_pri_hujsanju\" title=\"10. Ali hladna terapija pomaga pri huj\u0161anju?\">10. Ali hladna terapija pomaga pri huj\u0161anju?<\/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\/hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ste se odlo\u010dili, da za\u010dnete s hladno terapijo? Potem vam izrekamo najvi\u0161jo pohvalo. Hladna terapija je <strong>odli\u010den pripomo\u010dek za krepitev odpornosti<\/strong> proti prehladu, krepitev imunskega sistema in psihe ali laj\u0161anje utrujenosti. Vendar pa se je je treba lotiti previdno, zlasti na za\u010detku, ko se z njo \u0161ele spoznavate. Hlad je lahko dober slu\u017eabnik, vendar slab gospodar. Zato je pomembno, da veste, kako se lotiti zdravljenja s prehladom in na kaj morate biti pozorni.<\/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=\"10_najpogostejsih_vprasanj_o_hladni_terapiji\"><\/span>10 najpogostej\u0161ih vpra\u0161anj o hladni terapiji<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hladno terapijo v\u010dasih imenujemo tudi izpostavljenost mrazu ali terapija s hladno vodo. <strong>Kadar se prostovoljno, za kratek \u010das in namenoma izpostavite mrazu, je to hladna terapija<\/strong>. To je lahko hladen tu\u0161, ledena kad, hladen zrak ali celo hoja z bosimi nogami po snegu. Svoje telo izpostavite majhnemu odmerku mraza, ki deluje na telo kot stresor. Telo se nato nanj za\u010dne odzivati z bolj ali manj znanimi regulacijskimi mehanizmi, ki vodijo do zmanj\u0161anja izgube toplote in njenega nastajanja. Na\u0161e telo se nau\u010di u\u010dinkoviteje uporabljati te prirojene mehanizme, kar pomeni, da nas padec temperature ne preseneti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa s prehladom pretiravate, to ni ve\u010d pozitiven stresor, temve\u010d negativen, ki ogro\u017ea va\u0161e zdravje. Zato ne glede na to, za katero metodo zdravljenja s hladom se odlo\u010dite, jo vedno obravnavajte kot <strong>zdravilo, ki vam lahko pomaga, vendar le v pravilni koli\u010dini<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o blagodejnih u\u010dinkih hladne terapije na va\u0161e telo, si 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 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-1365127333-1124x750.jpg\" alt=\"Kako izvajati hladno terapijo?\" class=\"wp-image-408411\" width=\"843\" height=\"563\" title=\"Kako izvajati hladno terapijo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1365127333-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1365127333-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1365127333-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Za_koga_hladna_terapija_ni_primerna\"><\/span>1. Za koga hladna terapija ni primerna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce imate kakr\u0161ne koli bolezni srca, o\u017eilja ali druge dolgotrajne zdravstvene te\u017eave, s<strong>e morate o primernosti zdravljenja s hladom najprej posvetovati s svojim zdravnikom<\/strong>. Tudi \u010de imate akutne zdravstvene te\u017eave, kot sta gripa ali prehlad, se ni dobro spu\u0161\u010dati v hladno vodo. S tem boste simptome bolezni verjetno \u0161e poslab\u0161ali. Zato pred hladno kopeljo premislite, ali vam lahko v trenutnem polo\u017eaju in stanju naredi ve\u010d \u0161kode kot koristi. <span 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Kako_zaceti_s_hladno_terapijo\"><\/span>2. Kako za\u010deti s hladno terapijo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odpornost na mraz je treba razvijati postopoma. Ni se treba potopiti v luknjo v zamrznjenem ribniku ali hoditi po gorah v kratkih hla\u010dah. Tak\u0161na skrajnost bi vas verjetno odvrnila od nadaljnjega izpostavljanja mrazu in verjetno pustila negativne posledice v obliki prehlada ali drugih zdravstvenih te\u017eav. <strong>Bolje je, da za\u010dnete z mrzlo prho in postopoma krepite svojo odpornost na mraz<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postopno zni\u017eevanje temperature v stanovanju (pri odraslih ne manj kot 18 \u00b0C), sprehajanje zunaj z manj obla\u010dili, izmeni\u010dno hladno in toplo prhanje ter druge metode so lahko zelo koristni. Ve\u010d si lahko preberete v na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izvajati-hladno-terapijo-10-nasvetov-za-zacetnike-in-izkusene\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izvajati hladno terapijo? 10 nasvetov za za\u010detnike in napredne<\/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-1161153364-scaled-e1670921752412-1124x748.jpg\" alt=\"Kako za\u010deti s hladno terapijo?\" class=\"wp-image-408429\" width=\"843\" height=\"561\" title=\"Kako za\u010deti s hladno terapijo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1161153364-scaled-e1670921752412-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1161153364-scaled-e1670921752412-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1161153364-scaled-e1670921752412-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1161153364-scaled-e1670921752412-768x511.jpg 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1161153364-scaled-e1670921752412.jpg 2009w\" 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_Ali_obstajajo_tveganja_in_nezeleni_ucinki_hladne_terapije\"><\/span>3. Ali obstajajo tveganja in ne\u017eeleni u\u010dinki hladne terapije?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako kot lahko \u0161kodi pretirana telesna vadba, lahko \u0161kodi tudi pretirana izpostavljenost mrazu. Zato je treba biti previden in zmeren. Zlasti pri vadbi na prostem obstaja ve\u010dja nevarnost podhladitve in morda omrzlin. Zato imejte vedno v mislih svojo varnost in upo\u0161tevajte signale svojega telesa. <strong>Upo\u0161tevati morate tudi, da lahko mraz povzro\u010di neprijetne ob\u010dutke<\/strong>. \u010ce se vam zdi neznosen, se z njim ne borite in izstopite iz vode. In \u010de preizku\u0161ate terapijo s hladnim zrakom, se raje oblecite. Tudi zmaga v stavi s prijateljem, kdo bo dlje \u010dasa ostal v ledeni vodi, ni vredna tveganja za zdravje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je bolje, da s hladno terapijo za\u010dnete doma, kjer imate bolj\u0161i nadzor nad postopkom. \u010ce se na primer odpravite na ribnik, je bolje, da <strong>imate vedno s seboj partnerja<\/strong>, \u010de bi se kaj zgodilo. <span 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.cz\/blog\/wp-content\/uploads\/2022\/12\/iStock-1360140094-1124x766.jpg\" alt=\"Kak\u0161na so tveganja hladne terapije?\" class=\"wp-image-408444\" width=\"843\" height=\"575\" title=\"Kak\u0161na so tveganja hladne terapije?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1360140094-1124x766.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1360140094-400x273.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1360140094-1536x1047.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1360140094-2048x1395.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=\"4_Ali_je_priporocljivo_izvajati_hladno_terapijo_pred_spanjem\"><\/span>4. Ali je priporo\u010dljivo izvajati hladno terapijo pred spanjem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hladna prha ali druga oblika izpostavljenosti mrazu deluje na telo spodbudno. <strong>Prebudi vas, namesto da bi mo\u017eganom dal signal, da je \u010das za spanje<\/strong>. Poleg tega se telo po stiku s hladom samodejno za\u010dne ogrevati. To lahko negativno vpliva tudi na naravni padec temperature va\u0161ega telesa, ki je pomemben za dober spanec.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato se pogosto priporo\u010da topla kopel pred spanjem, saj ima bolj spro\u0161\u010dujo\u010d u\u010dinek. Ugotovljeno je bilo tudi, da lahko topla kopel pred spanjem pono\u010di spodbuja naravno ohlajanje telesa pred spanjem. <span 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><strong>Ledeno prho raje pustite za jutranje prebujanje<\/strong> ali kadar koli \u010dez dan, ko se morate prebuditi in po\u017eiviti. Pred spanjem si raje privo\u0161\u010dite toplo kopel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate te\u017eave s spanjem in se spra\u0161ujete, kaj bi vam lahko pomagalo, 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 na\u0161e preproste nasvete za kakovostnej\u0161i spanec.<\/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-1373301149-1124x749.jpg\" alt=\"Ali lahko izvajate hladno terapijo zve\u010der?\" class=\"wp-image-408461\" width=\"843\" height=\"562\" title=\"Ali lahko izvajate hladno terapijo zve\u010der?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1373301149-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1373301149-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1373301149-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1373301149-2048x1365.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_Kako_se_pripraviti_na_zunanjo_terapijo_s_hladno_vodo\"><\/span>5. Kako se pripraviti na zunanjo terapijo s hladno vodo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce se \u017eelite kaliti v ribniku, reki ali jezeru, ne podcenjujte svojih priprav. Bili boste zunaj toplega varnega zavetja svojega doma in tveganje za podhladitev je zunaj veliko ve\u010dje kot v mrzlem tu\u0161u. Poleg partnerja s seboj obvezno vzemite <strong>brisa\u010do<\/strong> in <strong>topla obla\u010dila<\/strong> (<a href=\"https:\/\/gymbeam.si\/nogavice-3-4-socks-3pack-grey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nogavice<\/a>, rokavice, <a href=\"https:\/\/gymbeam.si\/trenirke\" class=\"ek-link\">trenirko<\/a>, bomba\u017eno <a href=\"https:\/\/gymbeam.si\/majice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">majico<\/a>, <a href=\"https:\/\/gymbeam.si\/jope-s-kapuco\" class=\"ek-link\">jopico<\/a> in jakno), ki jih boste oblekli takoj, ko boste suhi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Topla <a href=\"https:\/\/gymbeam.si\/zimska-kapa-beanie-grey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kapa<\/a>, neoprenske rokavice ali nogavice in drugi pripomo\u010dki za hladno terapijo, ki zmanj\u0161ujejo izgubo toplote, so lahko koristni tudi pri plavanju. Priro\u010dna je tudi <a href=\"https:\/\/gymbeam.si\/steklenica-bamboo-infuse-500-ml-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">termoska<\/a> z vro\u010dim <a href=\"https:\/\/gymbeam.si\/caj\" class=\"ek-link\">\u010dajem<\/a> za ogrevanje, za pogum pa se lahko nagradite s kak\u0161nim pribolj\u0161kom za grizljanje.<\/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=\"6_Katera_temperatura_je_najboljsa_za_hladno_terapijo\"><\/span>6. Katera temperatura je najbolj\u0161a za hladno terapijo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Optimalna temperatura za hladno terapijo je za vsakega od vas druga\u010dna. <strong>Odvisna je od va\u0161e ravni treniranosti, trenutnega fizi\u010dnega in psihi\u010dnega stanja ter drugih dejavnikov<\/strong>. Nekega dne se boste na primer lahko brez te\u017eav potopili v vodo s temperaturo 10 \u00b0C, drugi\u010d pa bo za vas preprosto prehladna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u010detnikom obi\u010dajno ustreza temperatura vode okoli <strong>15 \u00b0C<\/strong>, medtem ko je naprednej\u0161im dovolj <strong>8 \u00b0C ali manj<\/strong>. Hladen zrak na na\u0161e telo ne deluje tako hitro in intenzivno, zato se zlahka spoprimete tudi z ni\u017ejimi temperaturami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Na za\u010detku je priporo\u010dljivo za\u010deti z vi\u0161jo temperaturo in jo postopoma zni\u017eevati<\/strong>, ko se prilagajate na mraz. Na zunanjo temperaturo te\u017eko vplivate, \u010de pa se od jeseni odpravite v ribnik, se boste postopoma prilagodili na ni\u017ejo temperaturo vode. <span style=\"color: #ff6600\">[3-4] <\/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=\"7_Kako_pogosto_naj_bi_izvajali_hladno_terapijo\"><\/span>7. Kako pogosto naj bi izvajali hladno terapijo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kopeli v hladni vodi ni treba izvajati vsak dan, vendar poskusite ohraniti dolo\u010deno rednost pri izvajanju hladne terapije. Le tako bo va\u0161e telo imelo mo\u017enost, da se prilagodi na mraz. Poskusite za\u010deti s hladno terapijo <strong>trikrat na teden<\/strong>. S\u010dasoma lahko hladna prha vsako jutro postane sestavni del va\u0161e rutine. Bolje je za\u010deti po\u010dasi in si vzeti \u010das.<\/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-1280774360-1124x749.jpg\" alt=\"Kolikokrat na teden morate izvajati hladno terapijo?\" class=\"wp-image-408480\" width=\"843\" height=\"562\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1280774360-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1280774360-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1280774360-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1280774360-2048x1365.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=\"8_Kako_dolgo_morate_izvajati_hladno_terapijo\"><\/span>8. Kako dolgo morate izvajati hladno terapijo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudi v tem pogledu je to odvisno od va\u0161ega treninga in posebne metode hladne terapije. Pri hladni prhi, kadi z ledeno vodo ali potopitvi v hladno vodo na prostem lahko mirno za\u010dnete z desetimi sekundami in postopoma dose\u017eete ve\u010d minut. Dalj\u0161a \u010dasovna obdobja morda dejansko niso potrebna.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po podatkih ene od raziskav je le <strong>trideset sekund hladnega tu\u0161iranja pozitivno vplivalo na telo<\/strong>. Ko se je ta \u010das podalj\u0161al na \u0161estdeset in devetdeset sekund, ni imel ve\u010djega u\u010dinka. Morda boste sami ugotovili, da je pol minute mraza zjutraj res dovolj za po\u017eivitev, izbolj\u0161anje razpolo\u017eenja, spodbujanje koncentracije in druge prednosti hladne terapije.<span style=\"color: #ff6600\"> [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V raziskavah je hladna terapija obi\u010dajno trajala od ene do petnajst minut. Vendar \u0161e ni jasno, ali bi dalj\u0161i \u010das prinesel bolj\u0161i u\u010dinek ali pa bi lahko povzro\u010dil prehlad ali druge negativne u\u010dinke. To pomeni, da vam ni treba tvegati svojega zdravja in za vsako ceno posku\u0161ati podreti vseh rekordov pri terapiji s hladno vodo. To prepustite <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>Wimu Hofu<\/strong><\/a>.<span style=\"color: #ff6600\" class=\"tadv-color\"> [4] <\/span><\/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-15.14.32-1124x749-2.jpeg\" alt=\"Kako dolgo morate izvajati hladno terapijo?\" class=\"wp-image-408496\" width=\"843\" height=\"562\" title=\"Kako dolgo morate izvajati hladno terapijo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-2.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-2-400x267.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_Ali_je_po_vadbi_priporocljivo_izvajati_hladno_terapijo\"><\/span>9. Ali je po vadbi priporo\u010dljivo izvajati hladno terapijo?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160tevilni \u0161portniki za pomo\u010d pri <a href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneraciji<\/a> uporabljajo dolo\u010deno obliko hladne terapije. Hokejisti iz lige NHL, profesionalni nogometa\u0161i in kolesarji niso izjema. Najpogosteje se potopijo v kad ali kad, polno ledene vode, ali pa izmeni\u010dno izvajajo hladne in tople kopeli. Prav te metode so povezane z <strong>zmanj\u0161evanjem zapoznele mi\u0161i\u010dne bole\u010dine (DOMS) po treningu in laj\u0161anjem utrujenosti<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa \u0161portniki za mo\u010d in ljudje, ki si prizadevajo za \u010dim ve\u010djo rast mi\u0161ic, ne smejo izvajati hladne terapije po treningu (ledene kopeli, kontrastna terapija). <strong>Hladna voda po vadbi lahko negativno vpliva na prilagoditve na trening in kasnej\u0161o rast mi\u0161ic<\/strong>. Vendar pa hladno prhanje ne bi smelo imeti nobenega vpliva na mi\u0161i\u010dno rast, zato se lahko \u0161e naprej hladno prhate. <span style=\"color: #ff6600\">[5-8]<\/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 zanimajo druge tehnike regeneracije, si lahko ogledate na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/tehnike-za-regeneracijo-bolecine-v-misicah-in-utrujenost-po-treningu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Najbolj\u0161e tehnike za regeneracijo, laj\u0161anje utrujenih mi\u0161ic in utrujenosti po treningu<\/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-1297094937-1-1124x749.jpg\" alt=\"Ali je po vadbi dobro izvajati hladno terapijo?\" class=\"wp-image-408512\" width=\"843\" height=\"562\" title=\"Ali je po vadbi dobro izvajati hladno terapijo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1-2048x1365.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_Ali_hladna_terapija_pomaga_pri_hujsanju\"><\/span>10. Ali hladna terapija pomaga pri huj\u0161anju? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V hladnej\u0161em okolju se <strong>na\u0161 <a href=\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">metabolizem<\/a> za\u010dasno pospe\u0161i<\/strong>, saj telo porabi ve\u010d energije za ogrevanje. Posledi\u010dno se lahko <strong>pove\u010da poraba energije, kar spodbuja kalori\u010dni primanjkljaj in s tem izgubo telesne te\u017ee<\/strong>. Te\u017eava je v tem, da v hladni vodi pre\u017eivimo najve\u010d nekaj minut. Pri tem ne gre za ve\u010d sto kalorij, o katerih lahko v\u010dasih beremo. \u010ce bi bilo to res, bi se namesto polnih fitnesov borili za prostor v lokalnem potoku. In krio komore bi se pogosto uporabljale pri zdravljenju debelosti namesto spremembe prehrane in vadbe.<\/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\">Ali hladna terapija vpliva na rjavo ma\u0161\u010dobo?<\/h3>\n\n\n\n<p>Rjava ma\u0161\u010doba se pogosto omenja v povezavi z izpostavljenostjo hladni vodi. V vratu in hrbtenici je je naravno manj. Za razliko od bele ma\u0161\u010dobe je rjava ma\u0161\u010doba bolj presnovno aktivna. To je predvsem posledica dejstva, da vsebuje mitohondrije, ki delujejo kot celi\u010dne tovarne energije. Aktivirajo se lahko v hladnih okoljih, kar vodi do <strong>proizvodnje toplote, povezane z intenzivnim izgorevanjem kalorij<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teoreti\u010dno to pomeni, da <strong>ve\u010d kot imamo rjave ma\u0161\u010dobe, ve\u010d energije lahko porabimo<\/strong>. In prav hladna terapija bi po \u0161tudijah lahko pomagala pridobiti rjavo ma\u0161\u010dobno tkivo. \u017dal za to \u0161e ni dovolj znanstvenih dokazov. Zato se je pri huj\u0161anju bolje zana\u0161ati na zanesljivej\u0161o metodo <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalori\u010dnega primanjkljaja<\/a>. <span style=\"color: #ff6600\">[9-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce potrebujete pomo\u010d pri huj\u0161anju, lahko prakti\u010dne nasvete najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-stvari-ki-jih-morate-vedeti-preden-zacnete-hujsati\/\">10 stvari, ki jih morate vedeti, preden za\u010dnete huj\u0161ati<\/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=\"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>Po branju dana\u0161njega \u010dlanka se zdaj zavedate, <strong>kdaj je primerno in kdaj ni primerno izvajati hladno terapijo<\/strong>. Za \u0161portnike, ki se ukvarjajo z mo\u010djo, je lahko dejansko kontraproduktivna. Izvedeli ste tudi, kak\u0161na so tveganja tak\u0161ne dejavnosti in da to ni zelo u\u010dinkovita metoda za huj\u0161anje. Vendar pa ima hladna terapija \u0161e vedno veliko koristi za telo in um. \u010ce vas pri tem ni\u010d ne ovira, se poskusite z mrazom tudi malo spoprijateljiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate v krogu prijateljev nekoga, ki \u017eeli za\u010deti izvajati terapijo s hladom, z njim delite ta \u010dlanek. Prakti\u010dni nasveti vam bodo zagotovo pri\u0161li prav.&nbsp;<\/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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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>Ali se \u017eelite pozimi prhati z mrzlo vodo ali kopati zunaj? V tem primeru ne smete zamuditi tega \u010dlanka, v katerem so zbrane najpomembnej\u0161e informacije o hladni terapiji. <\/p>\n","protected":false},"author":129,"featured_media":408407,"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":[122],"tags":[6651,7215,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-413597","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>Hladna terapija: 10 vpra\u0161anj in odgovorov, ki jih morate poznati - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kak\u0161na so pravila hladne terapije? 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