{"id":486470,"date":"2023-08-07T13:28:34","date_gmt":"2023-08-07T11:28:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=486470"},"modified":"2023-09-26T13:32:53","modified_gmt":"2023-09-26T11:32:53","slug":"terapija-hladnocom-10-pitanja-i-odgovora-koje-biste-trebali-znati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/terapija-hladnocom-10-pitanja-i-odgovora-koje-biste-trebali-znati\/","title":{"rendered":"Terapija hladno\u0107om: 10 pitanja i odgovora koje biste trebali znati"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/terapija-hladnocom-10-pitanja-i-odgovora-koje-biste-trebali-znati\/#10_najcesce_postavljanih_pitanja_o_terapiji_hladnocom\" title=\"10 naj\u010de\u0161\u0107e postavljanih pitanja o terapiji hladno\u0107om\">10 naj\u010de\u0161\u0107e postavljanih pitanja o terapiji hladno\u0107om<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/terapija-hladnocom-10-pitanja-i-odgovora-koje-biste-trebali-znati\/#1_Za_koga_terapija_hladnocom_nije_prikladna\" title=\"1. Za koga terapija hladno\u0107om nije prikladna?\">1. Za koga terapija hladno\u0107om nije prikladna?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/terapija-hladnocom-10-pitanja-i-odgovora-koje-biste-trebali-znati\/#2_Kako_zapoceti_s_terapijom_hladnocom\" title=\"2. Kako zapo\u010deti s terapijom hladno\u0107om?\">2. Kako zapo\u010deti s terapijom hladno\u0107om?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/terapija-hladnocom-10-pitanja-i-odgovora-koje-biste-trebali-znati\/#3_Postoje_li_rizici_i_nuspojave_terapije_hladnocom\" title=\"3. Postoje li rizici i nuspojave terapije hladno\u0107om?\">3. Postoje li rizici i nuspojave terapije hladno\u0107om?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/terapija-hladnocom-10-pitanja-i-odgovora-koje-biste-trebali-znati\/#4_Je_li_preporucljivo_prakticirati_terapiju_hladnocom_prije_spavanja\" title=\"4. Je li preporu\u010dljivo prakticirati terapiju hladno\u0107om prije spavanja?\">4. Je li preporu\u010dljivo prakticirati terapiju hladno\u0107om prije spavanja?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/terapija-hladnocom-10-pitanja-i-odgovora-koje-biste-trebali-znati\/#5_Kako_se_pripremiti_za_terapiju_hladnom_vodom_vani\" title=\"5. Kako se pripremiti za terapiju hladnom vodom vani?\">5. Kako se pripremiti za terapiju hladnom vodom vani?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/terapija-hladnocom-10-pitanja-i-odgovora-koje-biste-trebali-znati\/#6_Koja_je_temperatura_najbolja_za_terapiju_hladnocom\" title=\"6. Koja je temperatura najbolja za terapiju hladno\u0107om?\">6. Koja je temperatura najbolja za terapiju hladno\u0107om?<\/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.hr\/blog\/terapija-hladnocom-10-pitanja-i-odgovora-koje-biste-trebali-znati\/#7_Koliko_cesto_treba_prakticirati_terapiju_hladnocom\" title=\"7. Koliko \u010desto treba prakticirati terapiju hladno\u0107om?\">7. Koliko \u010desto treba prakticirati terapiju hladno\u0107om?<\/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.hr\/blog\/terapija-hladnocom-10-pitanja-i-odgovora-koje-biste-trebali-znati\/#8_Koliko_dugo_treba_provoditi_terapiju_hladnocom\" title=\"8. Koliko dugo treba provoditi terapiju hladno\u0107om?\">8. Koliko dugo treba provoditi terapiju hladno\u0107om?<\/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.hr\/blog\/terapija-hladnocom-10-pitanja-i-odgovora-koje-biste-trebali-znati\/#9_Preporucuje_li_se_raditi_terapiju_hladnocom_nakon_treninga\" title=\"9. Preporu\u010duje li se raditi terapiju hladno\u0107om nakon treninga?\">9. Preporu\u010duje li se raditi terapiju hladno\u0107om nakon treninga?<\/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.hr\/blog\/terapija-hladnocom-10-pitanja-i-odgovora-koje-biste-trebali-znati\/#10_Pomaze_li_terapija_hladnocom_kod_mrsavljenja\" title=\"10. Poma\u017ee li terapija hladno\u0107om kod mr\u0161avljenja?\">10. Poma\u017ee li terapija hladno\u0107om kod mr\u0161avljenja?<\/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.hr\/blog\/terapija-hladnocom-10-pitanja-i-odgovora-koje-biste-trebali-znati\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li donijeli odluku da zapo\u010dnete s terapijom hladno\u0107om? Onda imate najve\u0107u pohvalu od nas. Terapija hladno\u0107om izvrsno je sredstvo za izgradnju otpornosti na hladno\u0107u, ja\u010danje imuniteta i psihe ili otklanjanje umora. No, treba joj pristupiti s oprezom, pogotovo u po\u010detku kada se s njom tek upoznajete. <strong>Hladno\u0107a mo\u017ee biti dobar sluga, ali lo\u0161 gospodar.<\/strong> Zato je va\u017eno znati kako pristupiti terapiji hladno\u0107om i na \u0161to treba paziti.<\/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_najcesce_postavljanih_pitanja_o_terapiji_hladnocom\"><\/span>10 naj\u010de\u0161\u0107e postavljanih pitanja o terapiji hladno\u0107om<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Terapija hladno\u0107om se ponekad naziva i izlaganje hladno\u0107i ili terapija hladnom vodom. Kada se <strong>dobrovoljno, kratko i ciljano izlo\u017eite hladno\u0107i, to je terapija hladno\u0107om.<\/strong> To mo\u017ee biti kroz hladan tu\u0161, ledenu kadu, hladan zrak ili \u010dak hodanje bosih nogu po snijegu. Svoje tijelo izla\u017eete maloj dozi hladno\u0107e koja djeluje kao stresor na tijelo. Tijelo tada po\u010dinje reagirati na nju kroz vi\u0161e-manje poznate regulacijske mehanizme koji dovode do smanjenja gubitka topline i njezine proizvodnje. Na\u0161e tijelo u\u010di u\u010dinkovitije koristiti te uro\u0111ene mehanizme, \u0161to zna\u010di da nas pad temperature ne\u0107e zate\u0107i nespremne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, ako pretjerate s hladno\u0107om, ona vi\u0161e nije pozitivan stres, ve\u0107 negativan koji prijeti va\u0161em zdravlju. Stoga, koju god metodu lije\u010denja prehlade odabrali, uvijek je tretirajte kao<strong> lijek koji vam mo\u017ee pomo\u0107i, ali samo u to\u010dno odre\u0111enoj 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>Ako \u017eelite saznati vi\u0161e o blagotvornim u\u010dincima terapije hladno\u0107om na va\u0161 organizam, slobodno pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako do ja\u010danja imuniteta pomo\u0107u terapije hladno\u0107om?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<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 prakticirati terapiju hladno\u0107om?\" class=\"wp-image-408411\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Kako prakticirati terapiju hladno\u0107om?\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Za_koga_terapija_hladnocom_nije_prikladna\"><\/span>1. Za koga terapija hladno\u0107om nije prikladna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako imate bilo kakvu sr\u010danu bolest, bolest krvo\u017eilnog sustava ili druge dugotrajne zdravstvene probleme,<strong> prvo se trebate posavjetovati sa svojim lije\u010dnikom o prikladnosti terapije hladno\u0107om.<\/strong> Tako\u0111er, ako imate akutni zdravstveni problem poput gripe ili prehlade, nije dobro ulaziti u hladnu vodu. To \u0107e vjerojatno pogor\u0161ati simptome va\u0161e bolesti. Stoga, prije no \u0161to se okupate u hladnoj kupki, razmislite mo\u017ee li vam to u va\u0161oj trenutnoj situaciji i stanju donijeti vi\u0161e \u0161tete nego 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_zapoceti_s_terapijom_hladnocom\"><\/span>2. Kako zapo\u010deti s terapijom hladno\u0107om?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Toleranciju na hladno\u0107u potrebno je graditi postupno. Ne morate zaroniti kroz rupu u zale\u0111enom jezeru ili hodati po planinama u kratkim hla\u010dama. Takav ekstrem bi vas vjerojatno obeshrabrio od daljnjeg izlaganja hladno\u0107i i vjerojatno ostavio neke negativne posljedice u vidu prehlade ili drugih zdravstvenih problema. <strong>Bolje je da po\u010dnete s hladnim tu\u0161em i postupno gradite otpornost na hladno\u0107u.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postupno sni\u017eavanje temperature u va\u0161em domu (ne manje od 18 \u00b0C za odrasle), hodanje vani s manje odje\u0107e, naizmjeni\u010dno hladno i toplo tu\u0161iranje i druge metode mogu biti od velike koristi. Vi\u0161e mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/?p=485191\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako prakticirati izlaganje hladno\u0107i? 10 savjeta za po\u010detnike i napredne.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<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 zapo\u010deti s izlaganjem hladno\u0107i?\" class=\"wp-image-408429\" style=\"width:843px;height:561px\" width=\"843\" height=\"561\" title=\"Kako zapo\u010deti s izlaganjem hladno\u0107i?\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Postoje_li_rizici_i_nuspojave_terapije_hladnocom\"><\/span>3. Postoje li rizici i nuspojave terapije hladno\u0107om?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ba\u0161 kao \u0161to vam pretjerano vje\u017ebanje mo\u017ee na\u0161koditi, previ\u0161e izlaganja hladno\u0107i tako\u0111er mo\u017ee prouzro\u010diti \u0161tetu. Stoga mu treba pristupiti oprezno i s mjerom. Konkretno, postoji ve\u0107i rizik od hipotermije i, eventualno, ozeblina kada se vje\u017eba na otvorenom. Iz tog razloga <strong>uvijek imajte na umu svoju sigurnost i pratite signale svog tijela.<\/strong> Tako\u0111er treba uzeti u obzir to da hladno\u0107a mo\u017ee izazvati neugodne osje\u0107aje. Ako vam je nepodno\u0161ljivo, nemojte se boriti, ve\u0107 iza\u0111ite iz vode. A ako poku\u0161avate terapiju hladnim zrakom, bolje se obucite. \u010cak ni pobjeda u okladi s prijateljem tko mo\u017ee du\u017ee ostati u ledenoj vodi nije vrijedna riskiranja vlastitog zdravlja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz tog razloga, bolje je zapo\u010deti s terapijom hladno\u0107om kod ku\u0107e, gdje imate bolju kontrolu nad procesom. Ako idete na ribnjak, naprimjer, bolje je da uvijek<strong> povedete partnera sa sobom<\/strong> za slu\u010daj da se ne\u0161to dogodi. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Koji su rizici terapije hladno\u0107om?\" class=\"wp-image-408444\" style=\"width:843px;height:575px\" width=\"843\" height=\"575\" title=\"Koji su rizici terapije hladno\u0107om?\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Je_li_preporucljivo_prakticirati_terapiju_hladnocom_prije_spavanja\"><\/span>4. Je li preporu\u010dljivo prakticirati terapiju hladno\u0107om prije spavanja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hladan tu\u0161 ili drugi oblik izlaganja hladno\u0107i djeluje stimulativno na tijelo.<strong> Umjesto da va\u0161em mozgu daje signal da je vrijeme za spavanje, ona vas razbudi.<\/strong> Osim toga, tijelo se automatski po\u010dinje zagrijavati nakon kontakta s hladno\u0107om. To tako\u0111er mo\u017ee imati negativan u\u010dinak na prirodni pad temperature va\u0161eg tijela, \u0161to je va\u017eno za dobar san.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga se obi\u010dno preporu\u010duje topla kupka prije spavanja jer ima opu\u0161taju\u0107i u\u010dinak. Tako\u0111er je utvr\u0111eno da topla kupka prije odlaska u krevet nave\u010der tako\u0111er mo\u017ee potaknuti prirodni u\u010dinak hla\u0111enja tijela prije spavanja. <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>Umjesto toga, ostavite ledeno tu\u0161iranje za jutarnje bu\u0111enje ili bilo kada tijekom dana<\/strong> kada se trebate probuditi i o\u017eivjeti. Umjesto toga napravite si toplu kupku prije spavanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako imate problema sa spavanjem i pitate se \u0161to bi moglo pomo\u0107i, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo zaspati? Isprobajte na\u0161e jednostavne savjete za kvalitetniji san.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Je li u redu prakticirati terapiju hladno\u0107om nave\u010der?\" class=\"wp-image-408461\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Je li u redu prakticirati terapiju hladno\u0107om nave\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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Kako_se_pripremiti_za_terapiju_hladnom_vodom_vani\"><\/span>5. Kako se pripremiti za terapiju hladnom vodom vani?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite oti\u0107i na ribnjak, rijeku ili jezero kako biste o\u010dvrsnuli, nemojte podcijeniti svoju pripremu. Bit \u0107ete izvan tople sigurnosti svog doma, a rizik od hipotermije mnogo je ve\u0107i vani nego pod hladnim tu\u0161em. Osim partnera, <strong>obavezno ponesite ru\u010dnik i toplu odje\u0107u<\/strong> (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/3-4-socks-3pack-grey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010darape<\/a>, rukavice, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/trenirka\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">donji dio trenirke<\/a>, pamu\u010dnu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sportska-odjeca-muskarci\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">majicu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/dukserice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">majicu dugih rukava<\/a>&nbsp;i jaknu) koju \u0107ete obu\u0107i \u010dim se osu\u0161ite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Topla <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zimska-kapa-beanie-grey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kapa<\/a>, neoprenske rukavice ili \u010darape i druga pomagala za terapiju hladno\u0107e koja smanjuju gubitak topline tako\u0111er mogu biti od koristi prilikom plivanja. Dobro vam mo\u017ee do\u0107i i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bamboo-infuse-boca-500-ml-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">termosica<\/a> toplog <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cajevi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010daja<\/a>&nbsp;za zagrijavanje, a za hrabrost se mo\u017eete nagraditi kakvim poslasticama za grickanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6322,29089,29089,35998,30342,5585,29851,30346,49300,35302,37963,30340\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Koja_je_temperatura_najbolja_za_terapiju_hladnocom\"><\/span>6. Koja je temperatura najbolja za terapiju hladno\u0107om?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Optimalna temperatura za terapiju hladno\u0107om bit \u0107e razli\u010dita za svakog od vas. <strong>To ovisi o va\u0161oj razini treniranosti, va\u0161em trenutnom fizi\u010dkom i mentalnom stanju i drugim \u010dimbenicima.<\/strong> Naprimjer, jednog dana mo\u017eete bez problema zaroniti u vodu od 10 \u00b0C, ali drugi put \u0107e vam jednostavno biti prehladno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010detnicima obi\u010dno odgovara temperatura vode od <strong>oko 15 \u00b0C<\/strong>, dok napredniji mogu podnijeti <strong>8 \u00b0C ili manje<\/strong>. Hladan zrak ne djeluje tako brzo i intenzivno na na\u0161 organizam, pa se u tom slu\u010daju lako mo\u017eete nositi s ni\u017eim temperaturama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U po\u010detku je preporu\u010dljivo po\u010deti s vi\u0161om temperaturom<\/strong> i postupno je smanjivati kako se prilago\u0111avate na hladno\u0107u. Na vanjsku temperaturu te\u0161ko mo\u017eete utjecati, ali ako od jeseni idete na ribnjak, postupno \u0107ete se prilagoditi na sve manju temperaturu 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_Koliko_cesto_treba_prakticirati_terapiju_hladnocom\"><\/span>7. Koliko \u010desto treba prakticirati terapiju hladno\u0107om?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne morate se kupati u hladnoj vodi svaki dan, ali poku\u0161ajte zadr\u017eati odre\u0111enu redovitost u svojim seansama terapije hladno\u0107om. To je jedini na\u010din da svom tijelu date priliku da se prilagodi na hladno\u0107u. Poku\u0161ajte zapo\u010deti s terapijom hladno\u0107om <strong>tri puta tjedno.<\/strong> S vremenom mo\u017eda hladan tu\u0161 svako jutro mo\u017ee postati sastavni dio va\u0161e rutine. Bolje je po\u010deti polako i dati si vremena.<\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Koliko puta tjedno treba prakticirati terapiju hladno\u0107om?\" class=\"wp-image-408480\" style=\"width:843px;height:562px\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Koliko_dugo_treba_provoditi_terapiju_hladnocom\"><\/span>8. Koliko dugo treba provoditi terapiju hladno\u0107om?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U tom smislu, opet \u0107e ovisiti o va\u0161em treniranju i specifi\u010dnoj metodi terapije hladno\u0107om. U slu\u010daju hladnog tu\u0161iranja, kade s ledenom vodom ili uranjanja u hladnu vanjsku vodu, mo\u017eete sigurno zapo\u010deti s deset sekundi i postupno produljivati sve do nekoliko minuta. Du\u017ea vremenska razdoblja mo\u017eda zapravo i nisu potrebna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema jednoj studiji, samo<strong> trideset sekundi pod hladnim tu\u0161em dovelo je do pozitivnih u\u010dinaka na tijelo.<\/strong> Kad je to vrijeme produ\u017eeno na \u0161ezdeset i devedeset sekundi, nije polu\u010dilo ve\u0107i u\u010dinak. Mo\u017eda \u0107ete i sami ustanoviti da je jutarnja hladno\u0107a od pola minute doista dovoljna da vas okrijepi, popravi raspolo\u017eenje, pospje\u0161i koncentraciju i druge dobrobiti terapije prehladom.<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>U studijama je vrijeme terapije hladno\u0107om op\u0107enito bilo u rasponu od jedne do petnaest minuta. Me\u0111utim, jo\u0161 nije jasno ho\u0107e li dulji vremenski period dati bolji u\u010dinak ili mo\u017ee dovesti do prehlade ili drugih negativnih u\u010dinaka. To zna\u010di da ne morate riskirati svoje zdravlje i pod svaku cijenu poku\u0161avati oboriti sve rekorde u terapiji hladnom vodom. Ostavite to <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/wim-hof-ledeni-covjek-koji-uci-ljude-da-budu-zdraviji-i-mentalno-otporniji\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Wimu Hofu<\/a>.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[4]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Koliko dugo treba provoditi terapiju hladno\u0107om?\" class=\"wp-image-408496\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Koliko dugo treba provoditi terapiju hladno\u0107om?\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Preporucuje_li_se_raditi_terapiju_hladnocom_nakon_treninga\"><\/span>9. Preporu\u010duje li se raditi terapiju hladno\u0107om nakon treninga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogi sporta\u0161i koriste neki oblik terapije hladno\u0107om kako bi si pomogli u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/8-nacina-za-brzi-oporavak-nakon-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">regeneraciji<\/a>. NHL hokeja\u0161i, profesionalni nogometa\u0161i ili biciklisti nisu iznimka. Naj\u010de\u0161\u0107e uranjaju u kadu punu ledene vode ili izmjenjuju hladne i tople kupke. Upravo su te metode povezane sa <strong>smanjenjem odgo\u0111ene mi\u0161i\u0107ne boli (DOMS) nakon treninga i ubla\u017eavanjem umora.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, sporta\u0161i snage i ljudi koji tra\u017ee maksimalan rast mi\u0161i\u0107a ne bi trebali provoditi hladnu terapiju nakon treninga (ledene kupke, kontrastna terapija). <strong>Hladna voda nakon vje\u017ebanja mo\u017ee negativno utjecati na prilagodbe na trening i kasniji rast mi\u0161i\u0107a.<\/strong> No, hladno tu\u0161iranje ne bi trebalo imati nikakvog utjecaja na rast mi\u0161i\u0107a, stoga se slobodno nastavite tu\u0161irati hladnom vodom. <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>U slu\u010daju da vas zanimaju druge tehnike oporavka, mo\u017eete pogledati na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Najbolje tehnike za regeneraciju, ubla\u017eavanje umora mi\u0161i\u0107a i iscrpljenosti nakon treninga.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Je li dobro raditi terapiju hladno\u0107om nakon treninga?\" class=\"wp-image-408512\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Je li dobro raditi terapiju hladno\u0107om nakon treninga?\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Pomaze_li_terapija_hladnocom_kod_mrsavljenja\"><\/span>10. Poma\u017ee li terapija hladno\u0107om kod mr\u0161avljenja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U hladnijem okru\u017eenju na\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ubrzati-metabolizam-i-sagorjeti-vise-kalorija\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">se metabolizam privremeno ubrzava<\/a>&nbsp;jer na\u0161e tijelo tro\u0161i vi\u0161e energije za zagrijavanje. Kao rezultat toga, to mo\u017ee dovesti do <strong>ukupne ve\u0107e potro\u0161nje energije, poti\u010du\u0107i kalorijski deficit, a time i gubitak te\u017eine.<\/strong> Problem je \u0161to u hladnoj vodi provedemo najvi\u0161e nekoliko minuta. Ovo nisu stotine sagorjelih kalorija o kojima ponekad mo\u017eete \u010ditati. Da je to istina, umjesto punih teretana, borili bismo se za mjesto u lokalnom potoku. Kriokomore bi se obi\u010dno koristile u lije\u010denju pretilosti umjesto promjena prehrane i tjelovje\u017ebe.<\/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\">Utje\u010de li terapija hladno\u0107om na sme\u0111e masno tkivo?<\/h3>\n\n\n\n<p>Sme\u0111e masno tkivo \u010desto se spominje u vezi s izlaganjem hladnoj vodi. Prirodno ga imamo manje u vratu i kralje\u017enici. Za razliku od bijele masti, sme\u0111a je metaboli\u010dki aktivnija. To je uglavnom zbog \u010dinjenice da sadr\u017ei mitohondrije, koji djeluju kao tvornice stani\u010dne energije. Mo\u017ee se aktivirati u hladnim okru\u017eenjima, \u0161to dovodi do proizvodnje<strong> topline povezane s intenzivnim sagorijevanjem kalorija.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teoretski, to implicira da <strong>\u0161to vi\u0161e sme\u0111eg masnog tkiva imamo, to vi\u0161e energije mo\u017eemo iskoristiti.<\/strong> Studije sugeriraju da bi hladno\u0107a mogla pomo\u0107i u dobivanju sme\u0111eg masnog tkiva. Na\u017ealost, za to jo\u0161 nema dovoljno znanstvenih dokaza. Zato se pri mr\u0161avljenju bolje osloniti na pouzdaniju metodu &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalorijskog deficita<\/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>Ako trebate pomo\u0107 pri mr\u0161avljenju, prakti\u010dne savjete mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 stvari koje biste trebali znati prije nego po\u010dnete mr\u0161avjeti.<\/strong><\/a><strong>&nbsp;<\/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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u010ditanja dana\u0161njeg \u010dlanka, svjesni ste<strong> kada je prikladno, a kada nije prikladno prakticirati terapiju hladno\u0107om<\/strong>. To zapravo mo\u017ee biti kontraproduktivno za sporta\u0161e snage. Tako\u0111er ste nau\u010dili o rizicima takve aktivnosti i da to nije vrlo u\u010dinkovita metoda za mr\u0161avljenje. Me\u0111utim, terapija hladno\u0107om jo\u0161 uvijek ima mnoge dobrobiti za tijelo i um. Ako vas ni\u0161ta ne sprje\u010dava u tome, poku\u0161ajte se i vi malo sprijateljiti s hladno\u0107om.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako u svom krugu prijatelja imate nekoga tko se \u017eeli po\u010deti baviti terapijom hladno\u0107om, slobodno podijelite ovaj \u010dlanak s njima. Prakti\u010dni savjeti svakako \u0107e im dobro do\u0107i.<\/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.hr\/vitamini\" 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.hr\/za-potporu-imuniteta\" 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>\u017delite li se po\u010deti tu\u0161irati hladnom vodom ili kupati vani zimi? U tom slu\u010daju ne smijete propustiti ovaj \u010dlanak koji sa\u017eima najbitnije informacije o terapiji hladno\u0107om.<\/p>\n","protected":false},"author":129,"featured_media":408397,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6644,7208,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-486470","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-imunitet-hr","9":"tag-regeneracija-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Terapija hladno\u0107om: 10 pitanja i odgovora koje biste trebali znati - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koja su pravila terapije hladno\u0107om? 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