{"id":487718,"date":"2023-08-14T11:01:49","date_gmt":"2023-08-14T09:01:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=487718"},"modified":"2025-11-10T15:46:18","modified_gmt":"2025-11-10T14:46:18","slug":"kako-uzivati-u-aktivnom-ljetu-cak-i-po-vrucem-vremenu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-uzivati-u-aktivnom-ljetu-cak-i-po-vrucem-vremenu\/","title":{"rendered":"Kako u\u017eivati u aktivnom ljetu \u010dak i po vru\u0107em vremenu?"},"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\/kako-uzivati-u-aktivnom-ljetu-cak-i-po-vrucem-vremenu\/#Nemojte_podcijeniti_snagu_sunca_i_ne_zaboravite_se_zastititi\" title=\"Nemojte podcijeniti snagu sunca i ne zaboravite se za\u0161tititi\">Nemojte podcijeniti snagu sunca i ne zaboravite se za\u0161tititi<\/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\/kako-uzivati-u-aktivnom-ljetu-cak-i-po-vrucem-vremenu\/#Dajte_prednost_redovitoj_fizickoj_aktivnosti_i_svakodnevnom_kretanju\" title=\"Dajte prednost redovitoj fizi\u010dkoj aktivnosti i svakodnevnom kretanju\">Dajte prednost redovitoj fizi\u010dkoj aktivnosti i svakodnevnom kretanju<\/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\/kako-uzivati-u-aktivnom-ljetu-cak-i-po-vrucem-vremenu\/#Iskoristite_ljetnu_sezonu_za_sport\" title=\"Iskoristite ljetnu sezonu za sport\">Iskoristite ljetnu sezonu za sport<\/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\/kako-uzivati-u-aktivnom-ljetu-cak-i-po-vrucem-vremenu\/#Prilagodite_svoju_rutinu_treninga_u_skladu_s_vremenom\" title=\"Prilagodite svoju rutinu treninga u skladu s vremenom\">Prilagodite svoju rutinu treninga u skladu s vremenom<\/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\/kako-uzivati-u-aktivnom-ljetu-cak-i-po-vrucem-vremenu\/#Ostanite_aktivni_i_tijekom_odmora\" title=\"Ostanite aktivni i tijekom odmora\">Ostanite aktivni i tijekom odmora<\/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\/kako-uzivati-u-aktivnom-ljetu-cak-i-po-vrucem-vremenu\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ljetno vrijeme mami vas da izi\u0111ete i u potpunosti u\u017eivate u danima okupanima suncem. Me\u0111utim, ne \u017eele i ne znaju svi pristupiti fizi\u010dkoj aktivnosti ljeti za odgovaraju\u0107i i siguran ishod. Jedan od nepovoljnih \u010dimbenika mo\u017ee biti <strong> intenzivna vru\u0107ina, \u0161to mo\u017ee biti problem<\/strong> ako \u017eelite ostati aktivni i zadr\u017eati navike vje\u017ebanja na kojima ste toliko radili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za va\u0161u fizi\u010dku dobrobit, bitno je prona\u0107i na\u010dine da se kre\u0107ete \u010dak i tijekom ljeta. Sre\u0107om, svaki problem ima rje\u0161enje. Zato smo u ovom \u010dlanku pripremili nekoliko <strong>savjeta koji \u0107e vam pomo\u0107i da ostanete aktivni i u potpunosti prigrlite trenutnu sezonu vru\u0107ih mjeseci.<\/strong> Bilo da se radi o prilagodbi va\u0161eg vje\u017ebanja, bavljenju aktivnostima u vodi ili vje\u017ebanju kad je najmanje vru\u0107e vani, udobno se smjestite, \u010ditajte dalje i u\u017eivajte u opu\u0161taju\u0107em ljetu na aktivnom valu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"768\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/iStock-629586734-1124x768.jpg\" alt=\"Kako u\u017eivati u aktivnom ljetu \u010dak i po vru\u0107em vremenu?\" class=\"wp-image-482830\" style=\"width:843px;height:576px\" title=\"Kako u\u017eivati u aktivnom ljetu \u010dak i po vru\u0107em vremenu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-629586734-1124x768.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-629586734-400x273.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-629586734.jpg 1239w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Nemojte_podcijeniti_snagu_sunca_i_ne_zaboravite_se_zastititi\"><\/span>Nemojte podcijeniti snagu sunca i ne zaboravite se za\u0161tititi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to se udubimo u specifi\u010dnosti raznih ljetnih aktivnosti i savjete, bitno je spomenuti da tijekom ljeta trebate po\u0161tovati snagu sunca. Mo\u017eete lako izgorjeti na suncu ili se osje\u0107ati lo\u0161e zbog kombinacije vru\u0107ine i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nedovoljnog unosa teku\u0107ine<\/strong><\/a><strong>.<\/strong><\/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 is-style-h3\">Kako sigurno u\u017eivati u ljetnim aktivnostima?<\/h3>\n\n\n\n<p>Op\u0107enito, tijekom ljeta preporu\u010duje se imati na umu uglavnom: <span class=\"tadv-color\" style=\"color: #ff6600\">[19 &#8211; 20][24 &#8211; 25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Krema za sun\u010danje<\/strong> s odgovaraju\u0107im faktorom SPF. Obi\u010dno mo\u017eete prona\u0107i njenu ja\u010dinu na pakiranjima pojedinih proizvoda, s oznakom stupnja za\u0161tite od sun\u010devih zraka. Me\u0111u op\u0107im je preporukama upotreba <strong>kreme za sun\u010danje s faktorom SPF u rasponu od 30 do 50,<\/strong> koju mo\u017eete poja\u010dati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sun-kiss-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>dodacima za odr\u017eavanje zdrave ko\u017ee<\/strong><\/a>.<\/li>\n\n\n\n<li><strong>Sun\u010dane nao\u010dale<\/strong> i pokrivalo za glavu, kao \u0161to je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/silterice-i-kape\/gymbeam-clothing_strix?filter=out\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kapa<\/strong><\/a> koja vas \u0161titi od izravnih sun\u010devih zraka.<\/li>\n\n\n\n<li><strong>Odgovaraju\u0107i unos teku\u0107ine<\/strong>, na temelju op\u0107ih preporuka stru\u010dnjaka s Instituta za medicinu Nacionalnih akademija, prema kojima bi <strong>\u017eene<\/strong> trebale piti najmanje <strong>2,7 litara vode dnevno <\/strong> (otprilike 11 \u010da\u0161a), dok je za <strong>mu\u0161karce 3,7 litara<\/strong> (otprilike 15 \u010da\u0161a). Druga je preporuka unos 30 \u2013 45 ml vode po kilogramu tjelesne te\u017eine, uzimaju\u0107i u obzir ve\u0107e potrebe tijekom ljeta. Dobar je pokazatelj u tom smislu boja urina, koja bi trebala biti svijetla. Istodobno, <strong>ne preporu\u010duje se piti alkohol ili napitke s kofeinom,<\/strong> koji mogu pridonijeti ve\u0107oj dehidraciji.<\/li>\n\n\n\n<li><strong>Elektroliti,<\/strong> koji se gube znojenjem. Oni uklju\u010duju kloride, magnezij, natrij i druge va\u017ene minerale. U slu\u010daju dulje fizi\u010dke aktivnosti savjetuje se konzumacija <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/jonske-napitke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>napitka s elektrolitima<\/strong><\/a> koji \u0107e pouzdano nadoknaditi izgubljene elektrolite i osigurati optimalno funkcioniranje va\u0161eg organizma tijekom izvo\u0111enja. Za sporta\u0161e izdr\u017eljivosti,&nbsp;sportski napitak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fueride-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>FueRide<\/strong><\/a> izvrstan je izbor, dok \u0107e sporta\u0161i snage sigurno cijeniti napitak s elektrolitima <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sportski-napitak-fueintra-workout-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>FueIntra Workout<\/strong><\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz sve to, poku\u0161ajte prilagoditi gore navedene savjete trenutnim vremenskim uvjetima. Na nesnosnim vru\u0107inama i visokoj vlazi <strong>ne preporu\u010dujemo bavljenje fizi\u010dkom aktivno\u0161\u0107u pod svaku cijenu.<\/strong> Poku\u0161ajte slu\u0161ati svoje tijelo i ostanite aktivni uglavnom kad vanjska temperatura to dopu\u0161ta.<\/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=\"57589,67324,66835,66727,78823,78859,78892,28095,38158,6755,78841,78910,59881,48553,6297,78976,79012,78994,79069,79105,79051\" ><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Dajte_prednost_redovitoj_fizickoj_aktivnosti_i_svakodnevnom_kretanju\"><\/span>Dajte prednost redovitoj fizi\u010dkoj aktivnosti i svakodnevnom kretanju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Priznajmo: danas postoje brojne mogu\u0107nosti za udobniji prijevoz, bilo da se radi o <strong>pokretnim stepenicama u trgova\u010dkim centrima, elektri\u010dnim skuterima ili klimatiziranim automobilima.<\/strong> Upravo su potonji mnogima postali omiljeno prijevozno sredstvo koje poma\u017ee da se brzo i udobno kre\u0107ete od to\u010dke A do to\u010dke B. Neki ljudi koriste se automobilom samo kad je to neophodno, dok drugi ne mogu zamisliti kretanje gradom bez njega. Ako spadate u drugu skupinu, poku\u0161ajte malo ograni\u010diti upotrebu automobila. Lijepo ljetno vrijeme savr\u0161eno je za kretanje. Kako to u\u010diniti?<\/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 is-style-h3\">1. Hodajte ili vozite bicikl i ostavite automobil ili elektri\u010dni romobil kod ku\u0107e<\/h3>\n\n\n\n<p>Ako je mogu\u0107e, poku\u0161ajte sutra hodati na posao ili se vozite biciklom koji \u0107e ubrzati va\u0161e putovanje, a mo\u017eete lako nositi manje stvari iz kupnje u ko\u0161ari na biciklu. Iako mo\u017ee trajati malo dulje od 10-minutne vo\u017enje automobilom, mo\u017ee vam pomo\u0107i da ostanete aktivni. Ako vam je radno mjesto daleko, poku\u0161ajte izbje\u0107i kori\u0161tenje automobilom barem kad ugledate priliku. Na primjer, ako sutra morate obaviti malu kupnju, <strong>pro\u0161e\u0107ite do trgovine ili se ponovno vozite biciklom.<\/strong> Tako\u0111er mo\u017eete hodati tijekom pauze za ru\u010dak. Nemojte naru\u010diti hranu online; <strong>odvojite nekoliko minuta i pro\u0161etajte do najbli\u017eeg restorana pa pogledajte njegov dnevni jelovnik.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kad ba\u0161 morate upotrijebiti svoj automobil, <strong>poku\u0161ajte parkirati malo dalje, tako da imate priliku malo pro\u0161etati.<\/strong> To posebno dobro funkcionira na parkirali\u0161tima velikih supermarketa, gdje mo\u017eete lako dodati <strong>desetke ili stotine koraka<\/strong> od svog automobila do ulaza i natrag. Primjenjuju\u0107i te savjete, mo\u017eda \u0107ete otkriti da \u0107e pedometar na va\u0161em satu ili telefonu nave\u010der pokazivati brojke u tisu\u0107ama, \u0161to potvr\u0111uje da ste na pravom putu da ostanete aktivni. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hodanje je tako\u0111er odli\u010dan na\u010din za mr\u0161avljenje. Mo\u017eete prona\u0107i vi\u0161e o tome u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-izgubiti-kilograme-hodanjem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo smr\u0161avjeti hodanjem?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"686\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/iStock-1204863875-1124x686.jpg\" alt=\"1. Hodajte ili vozite bicikl i ostavite automobil ili elektri\u010dni romobil kod ku\u0107e\" class=\"wp-image-482856\" style=\"width:843px;height:515px\" title=\"1. Hodajte ili vozite bicikl i ostavite automobil ili elektri\u010dni romobil kod ku\u0107e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1204863875-1124x686.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1204863875-400x244.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1204863875.jpg 1311w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\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 is-style-h3\">2. Dajte prednost stepenicama nad pokretnim stepenicama i dizalima<\/h3>\n\n\n\n<p>Jednako su udobne kao i putovanje automobilom pokretne stepenice koje su \u010desto prisutne u trgova\u010dkim centrima. U tom slu\u010daju ne mo\u017eete kriviti vru\u0107inu jer su ti prostori klimatizirani tijekom ljetnih mjeseci. To je samo stvar udobnosti, koja se mo\u017ee lako ograni\u010diti. Gotovo svako mjesto koje ima pokretne stepenice nudi i uobi\u010dajene stepenice. Poku\u0161ajte im dati priliku jer \u0107e to <strong>lako pove\u0107ati va\u0161 dnevni broj koraka.<\/strong> Tako\u0111er mo\u017eete zanemariti <strong>dizalo kad se vra\u0107ate u svoj stan i umjesto toga i\u0107i stepenicama.<\/strong> Prirodno kretanje jedan je od bitnih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010dimbenika mr\u0161avljenja<\/strong><\/a><strong>. <\/strong><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<h3 class=\"wp-block-heading is-style-h3\">3. Ne izbjegavajte ku\u0107anske poslove<\/h3>\n\n\n\n<p>Ljeto je tako\u0111er odli\u010dno vrijeme da se usredoto\u010dite na ku\u0107anske poslove. Dvori\u0161te ili vrt nudi izvrsnu fizi\u010dku aktivnost, bilo da se radi o <strong>ko\u0161nji travnjaka, sadnji, zalijevanju ili \u017eetvi.<\/strong> U vezi s tim zadacima mo\u017eete se baviti i drugim fizi\u010dkim aktivnostima poput konzerviranja vo\u0107a i povr\u0107a. Ne samo u ku\u0107i, nego i u stanu mo\u017eete sudjelovati u jednoj od najva\u017enijih aktivnosti, \u010di\u0161\u0107enju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Usisavanje, pranje poda ili \u010di\u0161\u0107enje kupaonice<\/strong> mo\u017eda nisu najpopularnije aktivnosti, ali \u0107e vas pokrenuti ba\u0161 kao pripremanje ukusnog ru\u010dka. Ako imate psa kao ku\u0107nog ljubimca, to vam tako\u0111er mo\u017ee pomo\u0107i da se vi\u0161e kre\u0107ete. Ukoliko ga odlu\u010dite nabaviti, va\u0161 \u0107e vas novi \u010dupavi prijatelj odr\u017eavati aktivnima tijekom <strong>redovitih \u0161etnji ili igranja u dvori\u0161tu.<\/strong> Me\u0111utim, prije odluke razmislite o svim aspektima koji dolaze s posjedovanjem psa. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/iStock-1399726153-1124x750.jpg\" alt=\"\" class=\"wp-image-482875\" style=\"width:843px;height:563px\" title=\"Ne izbjegavajte ku\u0107anske poslove\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1399726153-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1399726153-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1399726153.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Iskoristite_ljetnu_sezonu_za_sport\"><\/span>Iskoristite ljetnu sezonu za sport<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bez sumnje, ni\u0161ta pouzdanije ne odr\u017eava osobu aktivnom od sportskih aktivnosti. A ljeti postoji bezbroj prilika za to. To je idealno vrijeme da isprobate ne\u0161to novo i u\u017eivate u lijepom vremenu. Vodeni sportovi <strong>fantasti\u010dan su na\u010din da se rashladite tijekom vru\u0107ih dana.<\/strong> Ipak, svejedno se trebate za\u0161tititi od sunca i pridr\u017eavati se ostalih ranije spomenutih pravila.<\/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 is-style-h3\">1. Vodeni sportovi<\/h3>\n\n\n\n<p>Jedan je od na\u010dina istra\u017eivanje mogu\u0107nosti vodenih sportova, gdje je <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/8-prednosti-plivanja-koje-ce-vas-odmah-natjerati-na-bazen\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>plivanje<\/strong><\/a> temelj koji mo\u017ee biti i zabava i dobar trening. Plivanje anga\u017eira brojne mi\u0161i\u0107ne skupine, a ovisno o tehnici, mo\u017eete aktivirati i mi\u0161i\u0107e koji se ina\u010de ne upotrebljavaju redovito. Plivanje prvenstveno cilja na ruke, trbuh, cijela le\u0111a, prsa, podlaktice, mi\u0161i\u0107e stra\u017enjice i tetive koljena. Na kraju, to postaje u\u010dinkovita <strong>vje\u017eba za cijelo tijelo koja tako\u0111er poma\u017ee u izgradnji snage, izdr\u017eljivosti i brzine.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim plivanja, mo\u017eda biste htjeli isprobati <strong>vo\u017enju kajaka ili veslanje na dasci.<\/strong> Vo\u017enja kajaka izvrsna je aktivnost koja vas odr\u017eava aktivnima i omogu\u0107uje vam istra\u017eivanje razli\u010ditih vodenih podru\u010dja i obale. Tako\u0111er se mo\u017ee lako kombinirati s ugodnim izletom, pogotovo ako imate ve\u0107i kajak ili \u010damac, u kojem mo\u017eete u\u017eivati sa svojom obitelji ili prijateljima. Ako tra\u017eite ne\u0161to izazovnije, veslanje na dasci popularan je izbor. <strong>Testira va\u0161u ravnote\u017eu i snagu jezgre.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bilo da se odlu\u010dite za jednu ili drugu, obje se aktivnosti mogu izvoditi u grupama ili pojedina\u010dno te su <strong>prikladne za po\u010detnike i napredne sudionike.<\/strong> Ali ako tra\u017eite ne\u0161to vi\u0161e adrenalinsko, rafting je izvrsna opcija u kojoj mo\u017eete u\u017eivati sa svojim prijateljima. Omogu\u0107uje vam da iskusite i mirne prolaze i divlje vode, anga\u017eiraju\u0107i razli\u010dite mi\u0161i\u0107e gornjeg dijela tijela. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/iStock-1369254947-1124x749.jpg\" alt=\"Vo\u017enja kajaka popularna je ljetna aktivnost\" class=\"wp-image-482891\" style=\"width:843px;height:562px\" title=\"Vo\u017enja kajaka popularna je ljetna aktivnost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1369254947-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1369254947-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1369254947.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">2. Igre s loptom<\/h3>\n\n\n\n<p>Ako vas vodeni sportovi ne privla\u010de, ljeto je tako\u0111er idealno za igre s loptom na otvorenom. Popularni izbori uklju\u010duju <strong>odbojku na pijesku ili obi\u010dnu odbojku, nogomet ili ko\u0161arku.<\/strong> Sve te igre s loptom imaju niz prednosti, \u0161to dokazuju razna istra\u017eivanja. Istra\u017eivanje iz 2018. godine pokazalo je da timski sportovi poput <strong>rukometa ili nogometa<\/strong> imaju pozitivan u\u010dinak na snagu kostiju. Osobe koje su se redovito bavile tim sportovima imale su ve\u0107u mineralnu gusto\u0107u kostiju u usporedbi s neigra\u010dima. Istra\u017eivanje objavljeno u National Library of Medicine tako\u0111er je pokazalo da igranje <strong>ko\u0161arke<\/strong> pobolj\u0161ava osnovne motori\u010dke sposobnosti, koordinaciju, fleksibilnost i izdr\u017eljivost. Igre s loptom tako\u0111er su odli\u010dno vrijeme za dru\u017eenje s prijateljima<span style=\"font-size: 1rem\">. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[6 &#8211; 7]<\/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 is-style-h3\">3. Sportovi s reketom<\/h3>\n\n\n\n<p>Ako vam igre s loptom nisu privla\u010dne, mo\u017eete svejedno ostati aktivni tijekom ljeta uz sportove s reketom. Bilo da odaberete <strong>skvo\u0161, tenis, stolni tenis ili badminton,<\/strong> svaki \u0107e vas od njih zabaviti, odr\u017eati u formi i ponuditi razne zdravstvene <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-biste-trebali-vjezbati-jaci-imunitet-zdravlje-srca-i-8-drugih-razloga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>koristi od fizi\u010dke aktivnosti i samog sporta<\/strong><\/a><strong>.<\/strong> Na primjer, istra\u017eivanje objavljeno u British Journal of Sports Medicine otkrilo je da sportovi s reketom mogu pomo\u0107i da \u017eivite dulje. Istra\u017eivanje je uklju\u010dilo vi\u0161e od 80 000 sudionika i trajalo je 9 godina. Pokazalo je da osobe koje <strong>redovito igraju sportove s reketom, uklju\u010duju\u0107i tenis, skvo\u0161 i badminton, imaju 47 % ni\u017eu stopu smrtnosti.<\/strong> Ta se prednost odnosi i na fizi\u010dku aktivnost op\u0107enito, zbog \u010dega je to sna\u017ena motivacija da ostanete aktivni. <span class=\"tadv-color\" style=\"color: #ff6600\">[8 &#8211; 9]<\/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 is-style-h3\">4. Ostale ljetne sportske aktivnosti<\/h3>\n\n\n\n<p>Ako niste ljubitelj gore navedenih sportova, jo\u0161 uvijek postoji puno mogu\u0107nosti da ostanete aktivni tijekom ljeta. Jedan od prvih i najpopularnijih izbora vo\u017enja je bicikla, koja ovisno o intenzitetu mo\u017ee biti laka ili zahtjevna aktivnost. Mo\u017eete sami odrediti tempo, a uz ugodno vrijeme ni\u0161ta vas ne sprje\u010dava da odete na izlet na kojem tako\u0111er mo\u017eete otkriti zanimljiva mjesta. Osim sagorijevanja kalorija, <strong>vo\u017enja bicikla povezana je sa psihohigijenom, pobolj\u0161anjem raspolo\u017eenja i razine kolesterola.<\/strong> Prema nekoliko istra\u017eivanja, vo\u017enja bicikla mo\u017ee pove\u0107ati razine kolesterola lipoproteina visoke gusto\u0107e (HDL) i smanjiti lipoprotein niske gusto\u0107e (LDL). <span class=\"tadv-color\" style=\"color: #ff6600\">[10 &#8211; 12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima za\u0161to biste trebali po\u010deti voziti bicikl \u0161to je prije mogu\u0107e, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vo\u017enja bicikla oblikuje noge, mi\u0161i\u0107e stra\u017enjice i poma\u017ee kod mr\u0161avljenja. \u0160to jo\u0161 mo\u017ee u\u010diniti?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za one koji jo\u0161 nisu prona\u0161li poveznicu s biciklizmom, postoje i druge mogu\u0107nosti fizi\u010dke aktivnosti. Mo\u017eete isprobati <strong>rolanje, ljetne \u0161etnje<\/strong> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tr\u010danje<\/strong><\/a><strong>,<\/strong> koje vam poma\u017ee sagorjeti kalorije i odr\u017eati kondiciju tijekom ljeta. Ako tek po\u010dinjete tr\u010dati, svakako pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za po\u010detnike<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako \u017eelite poduprijeti svoju vo\u017enju bicikla ili tr\u010danje dodacima, predstavljamo najbolje izbore u svom \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 najboljih dodataka prehrani za tr\u010danje, biciklizam i druge sportove izdr\u017eljivosti.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-4-1536x1024-1-1124x749.jpg\" alt=\"Vo\u017enja bicikla tonira noge, mi\u0161i\u0107e stra\u017enjice i poma\u017ee pri mr\u0161avljenju.\" class=\"wp-image-482908\" style=\"width:843px;height:562px\" title=\"Vo\u017enja bicikla tonira noge, mi\u0161i\u0107e stra\u017enjice i poma\u017ee pri mr\u0161avljenju.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-4-1536x1024-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-4-1536x1024-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/\u0424\u043e\u0442\u043e-4-1536x1024-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/joga-kljuc-fizicke-i-mentalne-ravnoteze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Joga<\/strong><\/a> na otvorenom tako\u0111er mo\u017ee biti zanimljiva ljetna sportska aktivnost. U praksi uklju\u010duje vje\u017ebe koje nude razli\u010dite stilove, kombiniraju\u0107i fizi\u010dke poze zvane asane, tehnike disanja, meditaciju i druge tehnike opu\u0161tanja. Redovito vje\u017ebanje joge mo\u017ee <strong>pospje\u0161iti izdr\u017eljivost mi\u0161i\u0107a, snagu, fleksibilnost, kao i unutarnji mir te mentalno blagostanje. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tek po\u010dinjete s jogom, preporu\u010dujemo da odete na nekoliko satova u svom podru\u010dju. Me\u0111utim, ako radije vje\u017ebate kod ku\u0107e, mo\u017eete prona\u0107i nadahnu\u0107e na YouTubeu, poput kanala <a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/user\/yogawithadriene\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Yoga With Adriene<\/a>. Mo\u017eete tako\u0111er isprobati na\u0161 <a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=rOgv-vp7jbU&amp;t=3s\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Opu\u0161taju\u0107i trening joge za po\u010detnike<\/strong><\/a><strong>.<\/strong> Za samo vje\u017ebanje nije vam potrebna nikakva posebna oprema. Treba vam samo prostirka koju mo\u017eete postaviti na otvorenom u hladu u svom vrtu. Zatim, naravno, trebate odabrati vrstu joge koja vam najvi\u0161e odgovara. Na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/9-vrsta-joge-i-njihove-dobrobiti-za-tjelesno-i-mentalno-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 vrsta joge i njihove dobrobiti za fizi\u010dko i mentalno zdravlje<\/strong><\/a>&nbsp;mo\u017ee vam pomo\u0107i s odabirom.<\/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 is-style-h3\">5. Pje\u0161a\u010denje<\/h3>\n\n\n\n<p>Pje\u0161a\u010denje je posebno poglavlje ljeti, koje vas mo\u017ee pokrenuti na nje\u017ean na\u010din. Jednostavno re\u010deno, hodate i provodite ugodno vrijeme u prirodi, \u0161to je povezano s <strong>dobrim raspolo\u017eenjem, smanjenom anksioznosti i manje negativnih misli.<\/strong> Pje\u0161a\u010denje je pogodno za gotovo sve, ovisno o intenzitetu i trajanju. Mo\u017eete tako\u0111er probati nordijsko hodanje sa \u0161tapovima, koje anga\u017eira mi\u0161i\u0107e gornjeg dijela tijela i olak\u0161ava svladavanje zahtjevnijih terena. <span class=\"tadv-color\" style=\"color: #ff6600\">[14 &#8211; 15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Pje\u0161a\u010denje je povezano s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">brojnim drugim pogodnostima<\/a>, kao \u0161to su:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pove\u0107anje broja bijelih krvnih stanica, \u0161to pozitivno utje\u010de na imunolo\u0161ki sustav i ukupnu otpornost organizma <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li>Potpora za rad mozga <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/li>\n\n\n\n<li>Pobolj\u0161anje kvalitete sna <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da biste u\u017eivali u tim prednostima i ostali aktivni, jednostavno trebate prona\u0107i zanimljiva mjesta u svom podru\u010dju, kao \u0161to su <strong>kamenolomi, umjetna jezera, ru\u0161evine dvoraca, pje\u0161a\u010dke staze ili planine.<\/strong> Ne morate putovati daleko, a pje\u0161a\u010denje biste trebali isplanirati barem dan unaprijed prema razini te\u017eine. Za toplog vremena ne zaboravite ponijeti ruksak s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/boca-hydrator-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>bocom vode<\/strong><\/a><strong>,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/muska-jakna-stormbreaker-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vodootpornu jaknu<\/strong><\/a> ili barem <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/dukserica-pro-hoodie-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>majicu s kapulja\u010dom<\/strong><\/a> u slu\u010daju naglih vremenskih promjena i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-snackovi\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>u\u017einu<\/strong><\/a> da vam <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-piti-za-dovoljno-energije-tijekom-planinarenja-ili-biciklizma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>podigne energiju<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"662\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/iStock-1141196125-1124x662.jpg\" alt=\"Planinarenje\" class=\"wp-image-482927\" style=\"width:843px;height:497px\" title=\"Planinarenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1141196125-1124x662.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1141196125-400x236.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1141196125.jpg 1335w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Prilagodite_svoju_rutinu_treninga_u_skladu_s_vremenom\"><\/span>Prilagodite svoju rutinu treninga u skladu s vremenom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljetno vrijeme zahtijeva nekoliko prilagodbi va\u0161e rutine treninga. Prije svega, budite oprezni zbog vru\u0107ine i <strong>izbjegavajte vje\u017ebanje pod svaku cijenu tijekom visokih vanjskih temperatura.<\/strong> Osim toga, ne zaboravite odr\u017eavati odgovaraju\u0107u <strong>hidrataciju<\/strong>, kao \u0161to je ranije spomenuto. Me\u0111utim, mo\u017eete isprobati i nekoliko drugih savjeta.<\/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 is-style-h3\">1. Vje\u017ebajte u pravo vrijeme<\/h3>\n\n\n\n<p>Najvi\u0161e dnevne temperature <strong>obi\u010dno su izme\u0111u 10:00 i 17:00<\/strong>, ali to uvijek ovisi o konkretnom danu. Stoga biste, tijekom ljeta, trebali izbjegavati trening uglavnom u tom razdoblju. Umjesto toga, prilagodite svoju rutinu ranom bu\u0111enju i <strong>vje\u017ebajte ujutro<\/strong>, na primjer, u 6:00 kad su temperature jo\u0161 podno\u0161ljive. Ako niste jutarnji tip, <strong>jo\u0161 uvijek mo\u017eete vje\u017ebati nave\u010der<\/strong> kad vani postupno zahladi. Smatra se da je idealna temperatura za trening otprilike 20 do 22 \u00b0C, ali to nije uvijek u skladu s okolnostima. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/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 is-style-h3\">2. Odaberite klimatiziranu teretanu<\/h3>\n\n\n\n<p>Prema istra\u017eivanju iz 2021. godine, visoke temperature<strong> negativno utje\u010du na izdr\u017eljivost mi\u0161i\u0107a i smanjuju sposobnost mi\u0161i\u0107a da se opetovano ste\u017eu tijekom duljeg razdoblja. <\/strong>To mo\u017ee dovesti do br\u017eeg zamora mi\u0161i\u0107a, \u0161to u kona\u010dnici negativno utje\u010de na va\u0161 trening. Ako, zbog bilo kojeg razloga, ne \u017eelite prilagoditi svoju rutinu ranim jutarnjim ili ve\u010dernjim treninzima, klimatizirana teretana ipak vas mo\u017ee spasiti. Mo\u017eete je posjetiti prakti\u010dki bilo kad, a da ne morate mijenjati dnevni raspored zbog treninga. Osigurat \u0107e vam <strong>hladnije i ugodnije okru\u017eenje da se u potpunosti posvetite vje\u017ebanju.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"727\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-14-o-14.09.18-1124x727.png\" alt=\"Vje\u017ebajte u klimatiziranoj teretani\" class=\"wp-image-482944\" style=\"width:843px;height:545px\" title=\"Vje\u017ebajte u klimatiziranoj teretani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-14-o-14.09.18-1124x727.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-14-o-14.09.18-400x259.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-14-o-14.09.18-1536x993.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-14-o-14.09.18.png 1946w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\">3. Po\u010dnite postupno vje\u017ebati u toplim uvjetima<\/h3>\n\n\n\n<p>Ako odlu\u010dite vje\u017ebati kod ku\u0107e ili vani u toplijim uvjetima, morate si odrediti plan treninga tako da ne idete punom snagom odmah nakon zagrijavanja. <strong>Po\u010dnite polako i postupno pove\u0107avajte optere\u0107enje i intenzitet.<\/strong> Slu\u0161ajte svoje tijelo i prilagodite se tome kako se osje\u0107ate. U po\u010detku \u0107ete primijetiti da vru\u0107ina negativno utje\u010de na va\u0161u u\u010dinkovitost, ali va\u0161e \u0107e se tijelo postupno poku\u0161ati prilagoditi poja\u010danim znojenjem. I upravo je to razlog za\u0161to ne smijete zaboraviti piti. Osim toga, za optimalnu izvedbu va\u017eno je <strong>nadoknaditi elektrolite<\/strong> koje gubite znojenjem, na primjer pomo\u0107u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/jonske-napitke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>odgovaraju\u0107eg sportskog napitka<\/strong><\/a><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">4. Odaberite prikladnu odje\u0107u<\/h3>\n\n\n\n<p>Udobnost tijekom ljetnih aktivnosti tako\u0111er mo\u017ee osigurati prikladna sportska\/<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/funkcionalna-odjeca\/gymbeam-clothing\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>funkcionalna odje\u0107a<\/strong><\/a><strong>.<\/strong> Pomo\u0107i \u0107e u pospje\u0161enju va\u0161e sportske izvedbe i pru\u017eiti udobnost tijekom vje\u017ebanja. Trebali biste odabrati komade odje\u0107e koji su <strong>prozra\u010dni i u\u010dinkovito upijaju znoj, omogu\u0107uju\u0107i va\u0161oj ko\u017ei da di\u0161e i hladi se.<\/strong> Sinteti\u010dki materijali poput poliestera i poliamida jako se dobro nose s vlagom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prozra\u010dnost je pobolj\u0161ana mre\u017eastim elementima i raznim ventilacijskim panelima. <strong>Mu\u0161karci<\/strong> mogu isprobati kombinaciju udobnih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kratke-hlace-vertical-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kratkih hla\u010dica<\/strong><\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/muska-majica-trn-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>funkcionalnih poliesterskih majica<\/strong><\/a><strong>, <\/strong>koje su lagane i brzo se su\u0161e. <strong>\u017dene<\/strong> se mogu odlu\u010diti za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sportski-grudnjak-cut-out-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>prozra\u010dni sportski grudnjak<\/strong><\/a>&nbsp;koji pru\u017ea dovoljnu potporu. Elasti\u010dne i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zenske-kratke-hlace-trn-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>izuzetno udobne kratke hla\u010de<\/strong><\/a> koje u\u010dinkovito upijaju znoj tako\u0111er mogu biti odli\u010dan dodatak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete saznati vi\u0161e o prednostima te vrste odje\u0107e u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/funkcionalna-odjeca-zasto-je-vazna-i-kako-vam-moze-pomoci-da-poboljsate-svoju-ucinkovitost\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Funkcionalna odje\u0107a: za\u0161to je va\u017ena i kako vam mo\u017ee pomo\u0107i u pobolj\u0161anju u\u010dinkovitosti?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"715\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-14-o-14.10.55-1124x715.png\" alt=\"Ljetna sportska odje\u0107a\" class=\"wp-image-482960\" title=\"Ljetna sportska odje\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-14-o-14.10.55-1124x715.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-14-o-14.10.55-400x254.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-14-o-14.10.55-1536x977.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-14-o-14.10.55-2048x1303.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Ostanite_aktivni_i_tijekom_odmora\"><\/span>Ostanite aktivni i tijekom odmora<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Recept da ostanete aktivni tijekom ljeta ne isklju\u010duje va\u0161 odmor. Iako je vrijeme za opu\u0161tanje, to ne zna\u010di da morate provesti cijelo vrijeme le\u017ee\u0107i uz bazen i kre\u0107u\u0107i se samo kako biste do\u0161li do \u0161vedskog stola. Ako ne \u017eelite, ne morate svaki dan vje\u017ebati sat vremena. Mo\u017eda \u0107ete vi\u0161e u\u017eivati u svakodnevnom <strong>kretanju u kombinaciji s mirnim istra\u017eivanjem okoline<\/strong>. To \u0107e vam tako\u0111er osvje\u017eiti misli i omogu\u0107iti vam da otkrijete nova zanimljiva mjesta. Mo\u017eete zamijeniti izlete po okolici <strong>zabavom u vodi<\/strong>, kao \u0161to je ranije spomenuto.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svakako <strong>isprobajte lokalne vodene atrakcije, ronjenje<\/strong> i druge aktivnosti koje vas mogu odr\u017eati aktivnima. Osim toga, mo\u017eete i\u0107i na <strong>pje\u0161a\u010denje, jutarnje tr\u010danje po pla\u017ei<\/strong> ili krenuti u pustolovinu <strong>istra\u017euju\u0107i lokalne ulice i kulturu,<\/strong> poput tr\u017enice. Parovi \u0107e sigurno cijeniti <strong>ve\u010dernju \u0161etnju<\/strong> s romanti\u010dnim pogledom na more. Tako\u0111er mo\u017eete iskoristiti neke od gore navedenih savjeta poput <strong>joge, igara s loptom<\/strong> itd. Naravno, ne predla\u017eemo da provedete svoj odmor isklju\u010divo usredoto\u010deni na sport, ali isprobavanje nekoliko opcija sigurno \u0107e vam dati svje\u017eiji osje\u0107aj. U isto vrijeme, ne\u0107ete se vratiti ku\u0107i \u017eale\u0107i \u0161to ste cijelo vrijeme samo le\u017eali i prejedali se.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/iStock-1282649181-1124x749.jpg\" alt=\"Ronjenje je popularna ljetna aktivnost\" class=\"wp-image-482977\" style=\"width:843px;height:562px\" title=\"Ronjenje je popularna ljetna aktivnost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1282649181-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1282649181-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1282649181.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lijepo sun\u010dano vrijeme i ljetna sezona sjajne su prilike <strong>za vje\u017ebanje i pobolj\u0161anje kondicije.<\/strong> Iako vas toplinski valovi, ro\u0161tilji, zabave i sli\u010dne aktivnosti mogu odvratiti od redovite fizi\u010dke aktivnosti, uvijek postoje prilike da se nastavite kretati. Naravno, ne morate ih iskoristiti sve svaki put i svugdje, ali poku\u0161ajte odabrati <strong>barem nekoliko koje \u0107ete uklju\u010diti u svoju ljetnu sezonu ve\u0107 od sutra.<\/strong> Tako\u0111er je sasvim u redu ako vi\u0161e volite aktivnosti u zatvorenom, iako bi bilo \u0161teta ograni\u010diti se samo na njih tijekom ljeta. Stoga, krenite na sunce i <strong>u\u017eivajte u svom ljetu \u0161to je vi\u0161e mogu\u0107e!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koje su va\u0161e nezaobilazne ljetne sportske aktivnosti?<\/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\/fitness-odjeca\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/oprema-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako vje\u017ebati ljeti? 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