{"id":600740,"date":"2024-07-30T12:29:45","date_gmt":"2024-07-30T10:29:45","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=600740"},"modified":"2024-07-30T12:29:48","modified_gmt":"2024-07-30T10:29:48","slug":"8-nacinov-za-hitro-okrevanje-po-treningu","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/","title":{"rendered":"10 nasvetov, kako najbolje regenerirati telo po vadbi"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/#Kaj_je_regeneracija\" title=\"Kaj je regeneracija?\">Kaj je regeneracija?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/#Katere_oblike_regeneracije_poznamo\" title=\"Katere oblike regeneracije poznamo?\">Katere oblike regeneracije poznamo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/#Zakaj_je_regeneracija_tako_pomembna\" title=\"Zakaj je regeneracija tako pomembna?\">Zakaj je regeneracija tako pomembna?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/#Kaksna_so_tveganja_nezadostne_regeneracije\" title=\"Kak\u0161na so tveganja nezadostne regeneracije?\">Kak\u0161na so tveganja nezadostne regeneracije?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/#10_nasvetov_za_regeneracijo_po_treningu\" title=\"10 nasvetov za regeneracijo po treningu\">10 nasvetov za regeneracijo po treningu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/#Kaksen_je_najboljsi_nacin_regeneracije\" title=\"Kak\u0161en je najbolj\u0161i na\u010din regeneracije?\">Kak\u0161en je najbolj\u0161i na\u010din regeneracije?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Poznate tisti ob\u010dutek popolne iz\u010drpanosti po naporni vadbi, ko vas misel na jutri\u0161njo vadbo sploh ne osre\u010duje? Utrujeni ste, apetit dosega neskon\u010dne vi\u0161ave, grlo vas prasketa, mi\u0161ice pa vas tako bolijo, da se vam samo menjava majice zdi nemogo\u010da. \u010ce se redno intenzivno ukvarjate z vadbo, je morda to stanje normalen del va\u0161e vadbene rutine. \u010ce pa ste mislili, da je to nekaj normalnega in da morate to preprosto prena\u0161ati, imamo za vas dobro novico. Obstajajo na\u010dini, ki vam bodo pomagali, da se boste tudi po najbolj naporni vadbi <strong>po\u010dutili dobro<\/strong> in sve\u017ee!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Utrujenost in bole\u010dine v mi\u0161icah so do neke mere del vadbe. Ko pa se temu pridru\u017eijo \u0161e stalno pomanjkanje energije, slaba odpornost, razdra\u017eljivost ali demotivacija za vadbo, ste verjetno prestopili mejo, ki je zdrava za va\u0161e telo. To se dogaja pogosto, zlasti \u010de <strong>zanemarjate sprostitev<\/strong> in telesu ne daste dovolj \u010dasa za regeneracijo. Zato bomo danes govorili o tem, kako telesu privo\u0161\u010diti dovolj regeneracije, da vas bo v zameno nagradilo z najbolj\u0161imi \u0161portnimi dose\u017eki.<\/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-default\">V \u010dlanku boste na\u0161li naslednje nasvete za regeneracijo po treningu:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#nutrition\" style=\"border-radius:0px\">Prehrana<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#supplements\" style=\"border-radius:0px\">Prehranska dopolnila<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hydration\" style=\"border-radius:0px\">Hidracija<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sleep\" style=\"border-radius:0px\">Spanec<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#active-recovery\" style=\"border-radius:0px\">Aktivno okrevanje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cold-exposure\" style=\"border-radius:0px\"> Izpostavljenost mrazu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cryotherapy\" style=\"border-radius:0px\">Krioterapija<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sauna-therapy\" style=\"border-radius:0px\">Terapija s savno<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#massages\" style=\"border-radius:0px\">Masa\u017ee<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#stretching\" style=\"border-radius:0px\">Raztezanje<\/a><\/div>\n<\/div>\n<\/div>\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_je_regeneracija\"><\/span>Kaj je regeneracija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prej ali slej se vsakemu \u0161portniku globoko v mo\u017eganih zasidra informacija, da mora poleg doseganja najbolj\u0161ih rezultatov paziti tudi na regeneracijo. Toda kaj je pravzaprav regeneracija?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ime zajema prakti\u010dno vse dejavnosti, ki vodijo k <strong>okrevanju telesnih in du\u0161evnih procesov, <\/strong>ki so bili prej moteni. Mi\u0161ice, obremenjene zaradi vadbe, utrujeni sklepi, imunski sistem, ki naredi vse, da bi \u010dim bolje branil telo, pa tudi glava, ki je nenehno pod pritiskom, da bi dosegla najbolj\u0161e rezultate, lahko potrebujejo tak\u0161no okrevanje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/MG_0344-1-1124x749-2.webp\" alt=\"Kaj je okrevanje?\n\" class=\"wp-image-579611\" title=\"Kaj je okrevanje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/MG_0344-1-1124x749-2.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/MG_0344-1-1124x749-2-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katere_oblike_regeneracije_poznamo\"><\/span>Katere oblike regeneracije poznamo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clove\u0161ko telo je pametno in si lahko delno opomore samo. Da pa mu zagotovimo najbolj\u0161e pogoje za to, moramo zanj ciljno skrbeti. Kako so razdeljene oblike regeneracije glede na dejavnost in \u010das, ki jim ga namenite?<\/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-default\">Oblike regeneracije v smislu \u010dasa:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pred vadbo<\/strong> je treba telo pripraviti na prihajajo\u010do vadbo in obremenitev. To vklju\u010duje pripravo, imenovano tudi <strong>ogrevanje.<\/strong> Ta obi\u010dajno vklju\u010duje nekaj la\u017ejih aktivnosti v obliki kardio vadbe (npr. tek na teko\u010dem traku, preskakovanje kolebnice itd.), <strong>mobilizacije sklepov, dinami\u010dnega raztezanja ali masa\u017ee mi\u0161ic.<\/strong><\/li>\n\n\n\n<li><strong>Med vadbo<\/strong> si lahko privo\u0161\u010dite tudi regeneracijo z dejavnostmi, ki so namenjene temu, da telo ohranja najbolj u\u010dinkovit na\u010din delovanja. To, na primer, vklju\u010duje zagotavljanje zadostne <strong>hidracije<\/strong> ali <strong>dopolnjevanje ogljikovih hidratov<\/strong> med dolgotrajno vzdr\u017eljivostno vadbo.<\/li>\n\n\n\n<li><strong>Po vadbi<\/strong> najde svoje mesto ve\u010dina dejavnosti za regeneracijo. Poleg dobrega obroka po treningu to vklju\u010duje razli\u010dne <strong>masa\u017ee, savnanje<\/strong> in druge tehnike, o katerih bomo ve\u010d povedali v naslednjih stavkih. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/li>\n<\/ul>\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\">Oblike regeneracije v smislu dejavnosti:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pasivno okrevanje<\/strong> vklju\u010duje naravne fiziolo\u0161ke procese, s katerimi telo posku\u0161a vzpostaviti optimalno stanje, imenovano homeostaza. Proti utrujenosti in iz\u010drpanosti se bori, na primer, z <strong>dopolnjevanjem energijskih zalog, premikanjem ionov ali odstranjevanjem odpadnih snovi.<\/strong>   <\/li>\n\n\n\n<li><strong>Aktivno okrevanje<\/strong> vklju\u010duje ciljno usmerjene dejavnosti, ki podpirajo nemoten potek pasivnega okrevanja. V praksi to pomeni, da se s tem ustvarijo <strong>najbolj\u0161i pogoji za uspe\u0161no samostojno regeneracijo telesa.<\/strong> Aktivno okrevanje je mogo\u010de dose\u010di na dva na\u010dina: s <strong>pasivnim ali aktivnim po\u010ditkom.<\/strong> Pri pasivnem po\u010ditku se ukvarjamo z dejavnostmi, kot so savnanje, krioterapija in druge sprostitvene tehnike, medtem ko se izogibamo raznim aktivnostim. Po drugi strani pa pri <strong>aktivnem po\u010ditku<\/strong> izvajamo telesne dejavnosti, obi\u010dajno zmerno intenzivne, kot je hitra hoja. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/li>\n<\/ul>\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=\"28324,85948,5012,28689,59881,57832,28095,3885,78079,8059,8059,29715,33496,33496,49246,8344,8344,80965\" ><\/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-default\"><span class=\"ez-toc-section\" id=\"Zakaj_je_regeneracija_tako_pomembna\"><\/span>Zakaj je regeneracija tako pomembna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Se vam dogaja, da se odpoveste na\u010drtovanim dnevom po\u010ditka in se raje odlo\u010dite za ve\u010d vadbe? Morda si re\u010dete, da boste premagali nelagodje, ker so <strong>endorfini,<\/strong> ki jih prina\u0161a vadba, tega vredni. Toda ali veste, da vam tak\u0161en pristop lahko dejansko bolj \u0161kodi kot pomaga? Ve\u010d o tem bomo povedali takoj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako profesionalni kot rekreativni \u0161portniki morajo vsekakor dati prednost kakovostni regeneraciji, zlasti \u010de \u017eelijo ohraniti svoje zdravje v <strong>najbolj\u0161em mo\u017enem stanju.<\/strong> Ta namre\u010d vpliva na funkcionalnost <strong>mi\u0161ic, vezi, sklepov<\/strong> in celo <strong>imunosti<\/strong> ter jim omogo\u010da, da delujejo s polnim potencialom. Poleg tega vpliva na telesne sisteme, kot sta <strong>\u017eiv\u010dni<\/strong> ali <strong>endokrini sistem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kakovostni po\u010ditek prina\u0161a \u0161tevilne prednosti, med drugim tudi <strong>manj\u0161o bole\u010dino v mi\u0161icah,<\/strong> kar je vedno dobrodo\u0161lo. Zakasnela bole\u010dina v mi\u0161icah (DOMS &#8211; Delayed Onset Muscle Soreness) je posledica po\u0161kodb mi\u0161i\u010dnih vlaken in vas lahko moti \u0161e ve\u010d dni po treningu. \u010ceprav intenzivnost bole\u010dine ne odra\u017ea nujno obsega po\u0161kodb, pa ustrezna regeneracija pomaga ubla\u017eiti neprijetne ob\u010dutke.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce si postavljate prevelike zahteve in imate preve\u010d zahteven urnik treningov, se lahko va\u0161e telo tudi ob najbolj popolnem na\u010drtu regeneracije te\u017eko ustrezno regenerira. Z dobro strukturirano vadbeno rutino pa lahko s pravilno vklju\u010deno regeneracijo zagotovite, da v telesu zaradi telesne dejavnosti ne bo pri\u0161lo do negativnih sprememb. Pomaga prepre\u010diti <strong>pretreniranost, po\u0161kodbe<\/strong> ali \u0161portno <a href=\"https:\/\/gymbeam.si\/blog\/kako-prepreciti-izgorelost-8-korakov-za-premagovanje-toksicne-produktivnosti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>izgorelost<\/strong><\/a> ter vam omogo\u010da, da izkoristite najbolj\u0161e prednosti redne vadbe. Ne glede na to, s katerim \u0161portom se ukvarjate, ne pozabite, da <strong>je okrevanje enako pomembno kot sama vadba.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/received_289158735519865-1124x749.jpeg\" alt=\"Prednosti okrevanja po vadbi\" class=\"wp-image-579629\" title=\"Prednosti okrevanja po vadbi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/received_289158735519865-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/received_289158735519865-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/received_289158735519865-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/received_289158735519865-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksna_so_tveganja_nezadostne_regeneracije\"><\/span>Kak\u0161na so tveganja nezadostne regeneracije?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160portniki se neredko osredoto\u010dajo na zmogljivost in doseganje najbolj\u0161ih rezultatov, pri tem pa zanemarjajo po\u010ditek. Vendar je to zelo napa\u010den pristop, saj prina\u0161a \u0161tevilna zdravstvena tveganja.<\/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>Slab\u0161a \u0161portna zmogljivost<\/strong> in manj\u0161a <strong>toleranca za vadbeno obremenitev.<\/strong>    <\/li>\n\n\n\n<li>Pove\u010dano tveganje za <strong>mi\u0161i\u010dno-skeletne po\u0161kodbe,<\/strong> kot so <a href=\"https:\/\/gymbeam.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nategi ali raztrganine mi\u0161ic<\/a>.   <\/li>\n\n\n\n<li>Pomanjkanje po\u010ditka lahko vpliva na <strong>du\u0161evno zdravje<\/strong> in povzro\u010di <strong>tesnobo<\/strong>, <strong>razdra\u017eljivost<\/strong> ali <strong>nihanje razpolo\u017eenja.<\/strong><\/li>\n\n\n\n<li>Pogoste so <strong>kognitivne spremembe, <\/strong>ko imajo preobremenjeni \u0161portniki te\u017eave s <strong>koncentracijo<\/strong> ali <strong>spominom.<\/strong><\/li>\n\n\n\n<li>Oslabljena <strong>odpornost<\/strong> ali <strong>hormonsko neravnovesje.<\/strong><\/li>\n\n\n\n<li>Splo\u0161no <strong>pomanjkanje energije<\/strong> ali <strong>motivacije.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> <\/mark><\/strong><span style=\"font-size: 12px;vertical-align: super;font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', 'Liberation Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji'\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/span>    <\/li>\n<\/ul>\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_nasvetov_za_regeneracijo_po_treningu\"><\/span>10 nasvetov za regeneracijo po treningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" id=\"nutrition\">1. Poskrbite za ustrezno prehrano<\/h3>\n\n\n\n<p>Zanemarjanje ustrezne prehrane, tako po treningu, kot na splo\u0161no pri redni vadbi, je zanesljiv na\u010din za neuspeh. Obroki po vadbi niso le nagrada. Bistveni so za <strong>obnovo energije in hranil,<\/strong> potrebnih za <strong>regeneracijo po vadbi.<\/strong><\/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\">Kako prehrana pomaga pri regeneraciji?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zagotavlja hranila za <strong>obnovo in rast mi\u0161ic.<\/strong><\/li>\n\n\n\n<li>Zagotavlja ogljikove hidrate za obnovo <strong>zalog glikogena v mi\u0161icah.<\/strong><\/li>\n\n\n\n<li>Zagotavlja <strong>energijo,<\/strong> potrebno za regeneracijo in naslednjo vadbo.<\/li>\n\n\n\n<li>Dopolnjuje <strong>vitamine<\/strong> in <strong>minerale,<\/strong> ki so klju\u010dni za \u0161tevilne biokemi\u010dne reakcije, vklju\u010dno z obnovitvenimi procesi.<\/li>\n\n\n\n<li>Vsebuje <strong>antioksidante,<\/strong> ki prepre\u010dujejo <strong>oksidativni stres<\/strong> zaradi intenzivne telesne dejavnosti. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/li>\n<\/ul>\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\">Katera hranila so pomembna za regeneracijo?<\/h4>\n\n\n\n<p><strong>Vsa makrohranila<\/strong> imajo svoje mesto v prehrani \u0161portnika med regeneracijo, ne glede na to, ali je cilj <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">huj\u0161anje<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" class=\"ek-link\">pove\u010danje mi\u0161i\u010dne mase<\/a> ali izbolj\u0161anje zmogljivosti. V vseh primerih mora telo dopolniti svoje zaloge, da bo imelo dovolj energije za naslednji trening.<\/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\">Kak\u0161no vlogo imajo makrohranila pri regeneraciji?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beljakovine<\/strong><\/a> so najpomembnej\u0161i <strong>gradniki mi\u0161ic, ki so nujni za obnovo, rast in krepitev mi\u0161i\u010dnih vlaken,<\/strong> po\u0161kodovanih pri vadbi. Najhitrej\u0161i na\u010din za obnovo beljakovin po vadbi je uporaba <a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovin v prahu<\/a>. V dveh urah po vadbi je priporo\u010dljivo zau\u017eiti <strong>20-40 g beljakovin.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[19]<\/mark><\/sup><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ogljikovi hidrati<\/strong><\/a> slu\u017eijo predvsem za <strong>obnavljanje zalog energije v mi\u0161icah,<\/strong> ki je shranjena kot <strong>glikogen.<\/strong> Idealno bi bilo, \u010de bi jih zau\u017eili v dveh urah po treningu, ko so mi\u0161ice najbolj dovzetne za obnovo glikogena. Kar zadeva koli\u010dino, bi morali profesionalni \u0161portniki ali tisti, ki se resno ukvarjajo s svojim hobijem, zau\u017eiti <strong>0,5-1,2 g ogljikovih hidratov\/kg telesne te\u017ee, <\/strong>odvisno od ciljev in intenzivnosti treninga. Teko\u010di ogljikovi hidrati, kot je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/fuecarb-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FueCarb<\/a>, ali celovita me\u0161anica vse v enem, kot je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a>, ki vsebuje tudi beljakovine, so idealni takoj po treningu. Rekreativni \u0161portniki bi morali poskrbeti za <strong>ustrezen obrok<\/strong> predvsem v dveh urah po vadbi. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7,11]<\/mark><\/sup>   <\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ma\u0161\u010dobe<\/strong><\/a> bi morale biti del vsakega uravnote\u017eenega obroka in so vsekakor bistvene za na\u0161e zdravje. Vendar pa po vadbi ni priporo\u010dljivo pretiravati z u\u017eivanjem ma\u0161\u010dob, saj lahko <strong>upo\u010dasnijo absorpcijo<\/strong> drugih hranilnih snovi, \u010demur se je priporo\u010dljivo po vadbi izogniti. Zato je bolje, da ma\u0161\u010dob ne u\u017eivate takoj po vadbi in jih raje vklju\u010dite v prvi polnovredni obrok po vadbi.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za pravilno regeneracijo s prehrano je klju\u010dnega pomena <strong>uravnote\u017eena prehrana<\/strong> z dovolj energije in hranil, ne le popoln obrok po treningu. Pomembno je, da prehrano obravnavamo v celoti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vas zanima ve\u010d podrobnosti o prednostih kakovostne prehrane po treningu in kako pripraviti tak\u0161en obrok? Ne spreglejte na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-po-vadbi-najboljsa-hrana-in-dodatki-za-bodybuilderje-in-vzdrzljivostne-sportnike\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj jesti po treningu? Najbolj\u0161a \u017eivila in dodatki za bodybuilderje in vzdr\u017eljivostne \u0161portnike<\/strong><\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1468860019-1124x749.jpg\" alt=\"Kako prehrana pomaga pri regeneraciji?\" class=\"wp-image-579645\" title=\"Kako prehrana pomaga pri regeneraciji?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1468860019-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1468860019-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1468860019-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1468860019-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"supplements\">2. Izkoristite mo\u010d prehranskih dopolnil<\/h3>\n\n\n\n<p>Dopolnila so kot \u010de\u0161nja na vrhu, ki lahko va\u0161o rutino regeneracije pripelje do popolnosti. Vendar so smiselni le, \u010de imate pod nadzorom <a href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spanje<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" class=\"ek-link\">prehrano<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" class=\"ek-link\">hidracijo<\/a>. Ko so ti trije osnovni stebri dobro urejeni, lahko eksperimentirate s prehranskimi dopolnili. Katera je vredno preizkusiti?<\/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><a href=\"https:\/\/gymbeam.si\/gainerji\"><strong>Gainer<\/strong><\/a><strong>:<\/strong> To je lahko me\u0161anica <strong>hitro absorbljivih ogljikovih hidratov<\/strong> ali <strong>popoln dodatek &#8220;vse v enem&#8221;,<\/strong> ki vsebuje ogljikove hidrate in beljakovine. Kompleksne me\u0161anice, kot je <a href=\"https:\/\/gymbeam.si\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a>, lahko zau\u017eijete takoj po treningu ali ko pridete domov. Ogljikohidratne gainerje je najbolje zau\u017eiti takoj po intenzivni vadbi, da se hitro za\u010dne obnavljati mi\u0161i\u010dni glikogen.   <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beljakovine<\/strong><\/a><strong>:<\/strong> <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" class=\"ek-link\">Beljakovine v prahu<\/a> iz sirotke ali <a href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" class=\"ek-link\">rastlinskih beljakovin<\/a> lahko kot po \u010dude\u017eu zagotovijo odmerek visokokakovostnih beljakovin. Telo jih najbolje izkoristi, \u010de jih zme\u0161ate z vodo in zau\u017eijete v dveh urah po treningu.   <\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>EAA<\/strong><\/a> ali <a href=\"https:\/\/gymbeam.si\/bcaa\" class=\"ek-link\"><strong>BCAA<\/strong><\/a><strong>:<\/strong> Te proste aminokisline lahko mi\u0161ice takoj uporabijo za obnovo ali kot vir energije. Lahko jih zau\u017eijemo po treningu, BCAA pa lahko zau\u017eijemo tudi med vadbo.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/kreatin\"><strong>Kreatin<\/strong><\/a><strong>:<\/strong> uporaben za regeneracijo in izbolj\u0161anje \u0161portne zmogljivosti. Kreatin lahko zau\u017eijete kadar koli v dnevu.   <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/hrana-za-sklepe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prehrana za sklepe<\/strong><\/a><strong>: <\/strong>Ker so sklepi zaradi rednega gibanja zelo obremenjeni, je to obvezen dodatek za vsakega \u0161portnika. Ta dopolnila pomagajo ohranjati gibljivost, zdravje hrustanca in splo\u0161no delovanje. Klju\u010dnega pomena sta doslednost in dnevni vnos, ne glede na \u010das dneva.<\/li>\n\n\n\n<li><strong>Minerali:<\/strong> Med vadbo se z znojem izgubljajo bistveni minerali, kot sta <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij<\/a> in <strong>natrij.<\/strong> Njihovo dopolnjevanje, zlasti po dolgotrajni intenzivni dejavnosti, je klju\u010dnega pomena. Nekaj minut po naporni vadbi so koristna dopolnila, <a href=\"https:\/\/gymbeam.si\/elektrolit-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bogati z elektroliti<\/strong><\/a>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/IMG_5157-1-1124x749.jpg\" alt=\"Kako dodatki pomagajo pri regeneraciji?\" class=\"wp-image-579661\" title=\"Kako dodatki pomagajo pri regeneraciji?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_5157-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_5157-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_5157-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_5157-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"hydration\">3. Ne zanemarite hidracije<\/h3>\n\n\n\n<p>Pitje vode velja za tako preprosto in osnovno dejavnost, da se morda ne zavedate, kako <strong>pomembna<\/strong> je pravzaprav hidracija. Vendar dobro znano dejstvo, da je <strong>50-70%<\/strong> \u010dlove\u0161kega telesa sestavljenega iz vode, jasno ka\u017ee na njeno pomembno vlogo pri na\u0161em splo\u0161nem zdravju.<\/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\">Kako hidracija pomaga pri regeneraciji?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prepre\u010duje <strong>dehidracijo,<\/strong> ki lahko povzro\u010di utrujenost, omedlevico ali celo izgubo zavesti. <\/li>\n\n\n\n<li>Vzdr\u017euje <strong>normalno ravnovesje elektrolitov.<\/strong><\/li>\n\n\n\n<li>Bistvenega pomena za <strong>prenos hranilnih snovi do mi\u0161i\u010dnih celic.<\/strong><\/li>\n\n\n\n<li>Ima klju\u010dno vlogo pri <strong>uravnavanju telesne temperature<\/strong>.   <\/li>\n\n\n\n<li>Pomaga ohranjati optimalen volumen krvi, ki je klju\u010dnega pomena za <strong>zdravje srca in o\u017eilja.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup>   <\/li>\n<\/ul>\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\">Koliko teko\u010dine morate popiti na dan?<\/h4>\n\n\n\n<p>Optimalen vnos teko\u010dine po vadbi lahko <strong>ocenite tako, da se stehtate pred vadbo in po njej.<\/strong> Razlika bo pokazala koli\u010dino izgubljene teko\u010dine, ki jo je treba obnoviti. Priporo\u010dljivo je popiti pribli\u017eno <strong>150% izgubljene teko\u010dine,<\/strong> zlasti za profesionalne \u0161portnike ali po dolgi in intenzivni vadbi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rekreativnim \u0161portnikom, ki opravijo obi\u010dajno enourno vadbo, ni treba \u0161teti vsakega mililitra. Po treningu spijte <strong>dodaten kozarec ali dva vode<\/strong> in poskrbite, da ostanete hidrirani ves dan, kar pomeni pribli\u017eno <strong>30-45 ml\/kg telesne te\u017ee. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/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\">Katere teko\u010dine izbrati?<\/h4>\n\n\n\n<p>Temelj hidracije je vedno <strong>navadna voda<\/strong> ali rahlo <strong>mineralizirana mineralna voda.<\/strong> Za \u0161portnike, ki se ukvarjajo z dolgotrajnimi in intenzivnimi dejavnostmi (kot sta tek na dolge proge ali kolesarjenje), so koristni <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>elektrolitski napitki<\/strong><\/a><strong>. <\/strong>Ti vsebujejo bistvene minerale, kot so <strong>natrij<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij<\/a> ali <a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" class=\"ek-link\">kalij<\/a>, ki se izgubljajo z znojem in so kombinirani z enostavnimi ogljikovimi hidrati za la\u017ejo in hitrej\u0161o absorpcijo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite iz\u010drpne informacije o hidraciji? \u010ce vas zanima, kako dehidracija vpliva na telo, ne spreglejte na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako nezadostna hidracija vpliva na zdravje<\/strong><\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/20994E82-1683-476A-999A-4B3203C4453B-1-1124x749.jpg\" alt=\"Kako hidracija pomaga pri regeneraciji?\" class=\"wp-image-579677\" title=\"Kako hidracija pomaga pri regeneraciji?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/20994E82-1683-476A-999A-4B3203C4453B-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/20994E82-1683-476A-999A-4B3203C4453B-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/20994E82-1683-476A-999A-4B3203C4453B-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/20994E82-1683-476A-999A-4B3203C4453B-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"sleep\">4. Zagotovite si kakovosten spanec<\/h3>\n\n\n\n<p>\u010ceprav je spanje pogosto zapostavljeno, je <strong>temelj uspeha.<\/strong> Lahko se dobro prehranjujete in uporabljate vse vrste tehnik regeneracije, vendar se vam bo kakovostna regeneracija izmikala brez ustreznega spanca. <strong>Spanje je temeljna potreba \u010dlove\u0161kega telesa,<\/strong> ki vpliva na \u0161tevilne fiziolo\u0161ke procese. Zgledujte se po profesionalnih \u0161portnikih, ki spanju dajejo veliko prednost. Legendarni plavalec <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/michael-phelps-sportnik-ki-je-spremenil-svet-plavanja-kaj-se-skriva-za-njegovim-uspehom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Michael Phelps<\/a> na primer dnevno spi od 7 do 9 ur, saj je tako najbolj u\u010dinkovit. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/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\">Kako spanje pomaga pri regeneraciji?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Med spanjem se <strong>zaloge glikogena<\/strong> v mi\u0161icah obnovijo, \u010de ste pred tem zau\u017eili kakovosten obrok z ogljikovimi hidrati.   <\/li>\n\n\n\n<li>Pomaga <strong>zmanj\u0161evati vnetja v telesu.<\/strong><\/li>\n\n\n\n<li>Spanje je klju\u010dnega pomena za ohranjanje zdravega <strong>hormonskega ravnovesja,<\/strong> saj vpliva na optimalno raven <strong>testosterona<\/strong> in <strong>rastnega hormona.<\/strong><\/li>\n\n\n\n<li>Pomirja <strong>\u017eiv\u010dni<\/strong> in <strong>sr\u010dno-\u017eilni sistem, <\/strong>ki ju vadba stimulira.<\/li>\n\n\n\n<li>Spanje je klju\u010dnega pomena za delovanje <strong>imunskega sistema.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/li>\n<\/ul>\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\">Koliko spanja bi si morali privo\u0161\u010diti?<\/h4>\n\n\n\n<p>Strokovnjaki priporo\u010dajo <strong>od 7 do 9 ur spanja na dan.<\/strong> Od vas je odvisno, kako dolgo boste spali. Ne pozabite tudi na <strong>kakovost spanja.<\/strong> No\u010dni po\u010ditek mora biti neprekinjen in miren. Pri tem vam lahko pomagata upo\u0161tevanje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">na\u0161ih nasvetov za spanje<\/a> in rutina odhoda v posteljo ob istem \u010dasu, najbolje <strong>pred polno\u010djo.<\/strong> Zaradi cirkadianih ritmov in naravnih biolo\u0161kih ur se va\u0161e telo bolje spo\u010dije, \u010de spite pred polno\u010djo. Pomagajo lahko tudi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/za-boljsi-spanec\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dopolnila za spanje<\/a>, kot so <a href=\"https:\/\/gymbeam.si\/baldrijan-60-kapsul-gymbeam.html\" class=\"ek-link\">baldrijan<\/a>, <a href=\"https:\/\/gymbeam.si\/melatonin-gymbeam.html\" class=\"ek-link\">melatonin<\/a> ali kompleksni izdelki, kot je na\u0161 <a href=\"https:\/\/gymbeam.si\/sleep-relax-gymbeam.html\" class=\"ek-link\">Sleep&amp;Relax<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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-default\" id=\"active-recovery\">5. Aktivno po\u010divajte<\/h3>\n\n\n\n<p>Ko ste iz\u010drpani po napornem treningu, je lahkoten tek ali sprehod zadnja stvar, ki si jo morda \u017eelite. Paradoksalno pa lahko ve\u010d gibanja pomaga in je pogosto odgovor na bole\u010dine v mi\u0161icah. Aktivni po\u010ditek vklju\u010duje <strong>dejavnosti nizke intenzivnosti,<\/strong> kot so <strong>tek, kolesarjenje<\/strong>, <strong>hoja<\/strong> ali <strong>plavanje.<\/strong> To metodo uporabljajo tudi profesionalni \u0161portniki. Nogometa\u0161i in hokejisti, na primer, po tekmi pogosto te\u010dejo ali vrtijo pedala na stacionarnem kolesu.<\/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\">Kako aktivni po\u010ditek pomaga pri regeneraciji?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Spodbuja prekrvavitev, <\/strong>pomaga odstranjevati <strong>laktat<\/strong> in druge presnovne odpadke iz mi\u0161ic, ki nastanejo med intenzivno vadbo.   <\/li>\n\n\n\n<li>Zmanj\u0161uje <strong>mi\u0161i\u010dno togost.<\/strong><\/li>\n\n\n\n<li>Pozitivno vpliva na <strong>zdravje srca in o\u017eilja.<\/strong><\/li>\n\n\n\n<li>Pomaga zmanj\u0161ati <strong>zakasnelo bole\u010dino v mi\u0161icah (DOMS).<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/li>\n<\/ul>\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\">Kdaj je primeren aktivni po\u010ditek?<\/h4>\n\n\n\n<p>Aktivni po\u010ditek se obi\u010dajno uporablja takoj po treningu. Na primer, po naporni vadbi z ute\u017emi je lahko koristnih nekaj minut na tekalni stezi ali drugi kardio napravi. \u017de <strong>10-20 minut zmerne intenzivnosti<\/strong> lahko v naslednjih dneh bistveno spremeni stanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kratek tek ali lahkotna vo\u017enja s kolesom je kot nala\u0161\u010d za <strong>dneve po\u010ditka med te\u017ekimi treningi.<\/strong> Uporabite lahko kardio naprave v fitnesu, u\u017eivate v mirnem <a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teku<\/a> v naravi ali v umirjeni vo\u017enji s <a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" class=\"ek-link\">kolesom<\/a> namesto uporabe stacionarnega kolesa. Tako dobite paket 2 v 1 &#8211; bolj\u0161o regeneracijo ter u\u017eivanje v <strong>naravi<\/strong> in <strong>novih izku\u0161njah.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/sk_daniella_mattova_042023_13-1124x749.jpg\" alt=\"Kako aktivni po\u010ditek pomaga pri regeneraciji?\" class=\"wp-image-579695\" title=\"Kako aktivni po\u010ditek pomaga pri regeneraciji?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/sk_daniella_mattova_042023_13-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/sk_daniella_mattova_042023_13-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/sk_daniella_mattova_042023_13-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/sk_daniella_mattova_042023_13-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"cold-exposure\">6. Praksa izpostavljenosti mrazu<\/h3>\n\n\n\n<p>Verjetno ste \u017ee videli, kako se \u0161portniki po nastopu hladijo v <strong>kadeh z ledeno vodo. <\/strong>Profesionalna \u0161portna mo\u0161tva pogosto uporabljajo to metodo, da bi <strong>optimizirala telesno pripravljenost.<\/strong> \u010ceprav se ve\u010dini zdi kopanje v ledeni vodi ali mrzlem potoku zastra\u0161ujo\u010de, ima nesporne prednosti. V nasprotnem primeru je \u0161portniki po vsem svetu ne bi izvajali tako pogosto.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eden od na\u010dinov i<a href=\"https:\/\/gymbeam.si\/hladna-terapija\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zpostavljanja mrazu<\/a> je uporaba <strong>hladne vode.<\/strong> Idealno je, \u010de celoten postopek traja pribli\u017eno 15 minut, pri \u010demer se izmenjujeta potopitev in po\u010ditek (po pribli\u017eno 1 minuto).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na voljo je tudi <strong>knajp terapija,<\/strong> pri kateri se <strong>izmeni\u010dno uporabljata hladna in vro\u010da voda.<\/strong> Hladna kopel ima temperaturo pribli\u017eno 8-15 \u00b0C, vro\u010da pa pribli\u017eno 38-42 \u00b0C. Intervali se menjavajo vsakih 60-120 sekund, skupno trajanje pa je 15-20 minut. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,15]<\/mark><\/sup><\/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\">Kako izpostavljenost mrazu pomaga pri regeneraciji?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zmanj\u0161uje <strong>vnetja<\/strong> v mi\u0161icah in drugih tkivih.   <\/li>\n\n\n\n<li>Vpliva na \u017eiv\u010dne prenose in <strong>laj\u0161a bole\u010dine v mi\u0161icah,<\/strong> povezane z vadbo.   <\/li>\n\n\n\n<li>Energizira telo in odpravlja <strong>utrujenost.<\/strong>   <\/li>\n\n\n\n<li>Lahko <strong>upo\u010dasni biokemi\u010dne procese v mi\u0161icah<\/strong> in zmanj\u0161a po\u0161kodbe.<\/li>\n<\/ul>\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\">Kako prakticirati izpostavljenost mrazu?<\/h4>\n\n\n\n<p>\u0160portniki se hladne terapije obi\u010dajno poslu\u017eujejo takoj po treningu, saj ta metoda najbolje <strong>spodbuja regeneracijo in zmanj\u0161uje pojav DOMS,<\/strong> \u010de se izvaja v <strong>30 minutah po vadbi.<\/strong> Ta rutina je idealna za \u0161portnike, ki trenirajo dvakrat na dan ali imajo ve\u010d tekem ali tekmovanj v kratkem \u010dasovnem zaporedju. Odli\u010dna je, kadar je hitra regeneracija mi\u0161ic prednostna naloga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar tako intenzivna izpostavljenost mrazu ni idealna takoj po redni vadbi, saj lahko <strong>negativno vpliva na rast mi\u0161ic,<\/strong> zlasti pri popolnoma ledenih kopelih. Podoben u\u010dinek ima lahko tudi terapija s popolnim kontrastom. \u010ce \u017eelite zgraditi mi\u0161ice, so hladni tu\u0161i povsem v redu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,5,15]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za za\u010detek izpostavljanja mrazu lahko izberete <strong>kopel, tu\u0161, hladno kad, hladno jezero<\/strong> ali celo <strong>kontrastno terapijo.<\/strong> \u010ce \u0161e nikoli niste preizkusili nobene od teh tehnik, je morda najbolje, da za\u010dnete postopoma. Za\u010dnite s hladnimi tu\u0161i in po\u010dasi gradite svojo toleranco. Osredoto\u010dite se na doslednost. Tega vam ni treba po\u010deti vsak dan, vendar si ustvarite rutino, v kateri se hladni vodi izpostavite pribli\u017eno <strong>3-4-krat na teden.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite izvedeti ve\u010d o izpostavljenosti mrazu? Oglejte si na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/hladna-terapija-10-vprasanj-in-odgovorov-ki-jih-morate-poznati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hladna terapija: 10 vpra\u0161anj in odgovorov, ki jih mora poznati vsak navdu\u0161enec nad hladno izpostavljenostjo<\/strong><\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1456734492-1124x749.jpg\" alt=\"Kako izpostavljenost mrazu pomaga pri regeneraciji?\" class=\"wp-image-579711\" title=\"Kako izpostavljenost mrazu pomaga pri regeneraciji?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1456734492-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1456734492-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1456734492-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1456734492-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"cryotherapy\">7. Razi\u0161\u010dite krioterapijo<\/h3>\n\n\n\n<p>Ste \u017ee kdaj obiskali <strong>kriokomoro<\/strong> ali <strong>kriosavno?<\/strong> Tisti, ki se pogumno preizkusijo v krioterapiji, so izpostavljeni temperaturam do -190 \u00b0C. \u010ceprav ni za vsakogar, jo pogosto uporabljajo \u0161portniki in znane osebnosti, med njimi <strong>Jennifer Aniston<\/strong> in nogometa\u0161 <strong>Cristiano Ronaldo.<\/strong> Zanimivo je, da je japonski zdravnik zaradi njenih u\u010dinkov na mi\u0161i\u010dno-skeletni sistem leta 1989 prvi\u010d uporabil krioterapijo za zdravljenje revmati\u010dnih bolezni. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,16,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krioterapija vklju\u010duje kratkotrajno izpostavitev telesa <strong>zelo hladnemu zraku.<\/strong> Ta postopek lahko izvedete na dva glavna na\u010dina:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Krioterapija celega telesa:<\/strong> Vstopite v <strong>kriokomoro,<\/strong> kjer vas obdaja zrak s temperaturo <strong>od -50 do -150 \u00b0C. <\/strong>  <\/li>\n\n\n\n<li><strong>Delna krioterapija telesa:<\/strong> V kriosavni ali polariju, valjasti kabini, ki vas hladi z zrakom, ohlajenim <strong>do -190\u00b0C,<\/strong> medtem ko va\u0161a glava ostane zunaj pri sobni temperaturi. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/li>\n<\/ul>\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\">Kako krioterapija pomaga pri regeneraciji?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Upo\u010dasni in <strong>zmanj\u0161a vnetne procese<\/strong> v telesu.<\/li>\n\n\n\n<li>Spodbuja <strong>mi\u0161i\u010dno<\/strong> in <strong>splo\u0161no sprostitev.<\/strong><\/li>\n\n\n\n<li>Pozitivno vpliva na okrevanje <strong>sklepov<\/strong> in <strong>vezi.<\/strong><\/li>\n\n\n\n<li>Vpliva na <strong>\u017eiv\u010dne prenose,<\/strong> zaradi \u010desar je <strong>jakost bole\u010dine manj\u0161a.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/li>\n<\/ul>\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\">Kaj vklju\u010duje krioterapija?<\/h4>\n\n\n\n<p>Podobno kot izpostavljenost mrazu lahko krioterapija <strong>zmanj\u0161a bole\u010dine v mi\u0161icah<\/strong> in <strong>utrujenost,<\/strong> \u010de se izvaja takoj po vadbi. \u010ce so zahtevni treningi blizu drug drugemu, vam lahko krioterapija kmalu po aktivnosti pomaga, da se boste po\u010dutili dobro in spo\u010diti. <strong>Dolgoro\u010dno,<\/strong> \u010de je va\u0161 cilj krepitev mi\u0161ic in splo\u0161no izbolj\u0161anje zmogljivosti, je najbolje, da krioterapijo opravite nekaj \u010dasa po vadbi, zato je dobra tehnika regeneracije za dneve brez vadbe. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako deluje krioterapija? Zaradi izjemno nizkih temperatur v kriosavnah in kriokomorah je trajanje terapije zelo kratko &#8211; le <strong>2-4 minute. <\/strong>Tega \u010dasa ne smete prekora\u010diti, da se izognete omrzlinam in drugim te\u017eavam. Priprava in vrnitev na normalno telesno temperaturo trajata dlje kot sam postopek. Pred vstopom v kriokomoro ali kriosavno si je treba oble\u010di <strong>spodnje perilo, rokavice, nogavice, \u010devlje <\/strong>in v primeru kriokomore tudi<strong> kapo. <\/strong>Po postopku morate telo ogreti, obi\u010dajno s kratko, pribli\u017eno <strong>10-minutno lahkotno kardio vadbo<\/strong> (npr. vo\u017enja s stacionarnim kolesom). Za optimalno okrevanje je hladna terapija priporo\u010dljiva pribli\u017eno enkrat na teden, vendar so lahko koristne tudi manj pogoste terapije.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-518909614-1124x749.jpg\" alt=\"Kako krioterapija pomaga pri okrevanju?\" class=\"wp-image-579727\" title=\"Kako krioterapija pomaga pri okrevanju?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-518909614-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-518909614-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-518909614-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-518909614-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"sauna-therapy\">8. Preizkusite savnanje<\/h3>\n\n\n\n<p>Savna je odli\u010den na\u010din za sprostitev in oddih po napornem tednu. \u017de nekaj minut v savni naredi \u010dude\u017ee za <strong>dobro du\u0161evno po\u010dutje,<\/strong> opazni pa so tudi njeni u\u010dinki na <strong>telesno zdravje. <\/strong>Zato ne presene\u010da, da savne pogosto obiskujejo tudi profesionalni \u0161portniki. Eden takih navdu\u0161encev je Justin Medeiros, crossfiter, ki je leta 2021 zmagal na svetovnih igrah CrossFit Games in bil imenovan za najbolj fit \u010dloveka na svetu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/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\">Kako lahko savnanje pomaga pri regeneraciji?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Toplota \u0161iri krvne \u017eile in spodbuja <strong>prekrvavitev.<\/strong><\/li>\n\n\n\n<li>Pomaga <strong>sprostiti mi\u0161ice.<\/strong><\/li>\n\n\n\n<li>Pozitivno vpliva na <strong>bole\u010de mi\u0161ice.<\/strong><\/li>\n\n\n\n<li>Izbolj\u0161a pro\u017enost mi\u0161ic in vezi ter <strong>zmanj\u0161a tveganje za po\u0161kodbe.<\/strong><\/li>\n\n\n\n<li>Blagodejno vpliva na delovanje <strong>imunskega sistema.<\/strong><\/li>\n<\/ul>\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\">Kdaj uporabljati savno?<\/h4>\n\n\n\n<p>Zaradi visokih temperatur so savne lahko <strong>precej obremenjujo\u010de za telo. <\/strong>Za optimalno regeneracijo je najbolje, da se ne savnate takoj po intenzivni telesni dejavnosti. \u010ce se za savnanje odlo\u010dite na dan vadbe, izberite <strong>la\u017ejo vadbo.<\/strong> Najbolje je, da savno obi\u0161\u010dete na dan po\u010ditka, ko nimate zahtevne vadbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ve\u010d informacij o prednostih in postopkih savnanja si oglejte \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/savna-in-zdravje-pravilen-pristop-koristi-in-ucinki-na-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Savna in zdravje: Pravilen postopek, koristi in u\u010dinki na telo<\/strong><\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1414466343-1124x749.jpg\" alt=\"Kako savna pomaga pri regeneraciji?\" class=\"wp-image-579743\" title=\"Kako savna pomaga pri regeneraciji?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1414466343-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1414466343-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1414466343-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1414466343-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"massages\">9. Dajte prilo\u017enost masa\u017ei<\/h3>\n\n\n\n<p>Kdo ne obo\u017euje spro\u0161\u010dujo\u010dega ob\u010dutka po kakovostni masa\u017ei, ki na masa\u017eni mizi pusti otrdele mi\u0161ice? Odli\u010dna novica je, da masa\u017ea ni le prijetna, ampak je, glede na raziskave in izku\u0161nje \u0161tevilnih \u0161portnikov, tudi <strong>u\u010dinkovita tehnika regeneracije.<\/strong> Obse\u017ena metaanaliza je celo ugotovila, da masa\u017ea \u0161e posebej pomaga pri bla\u017eenju DOMS in je s tega vidika ena naju\u010dinkovitej\u0161ih metod regeneracije. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/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\">Kako lahko masa\u017ea pomaga pri regeneraciji?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Izbolj\u0161a <strong>prekrvavitev,<\/strong> pove\u010da pretok krvi v mi\u0161ice in jim s tem prinese ve\u010d <strong>kisika<\/strong> in <strong>hranilnih snovi.<\/strong>   <\/li>\n\n\n\n<li>Pomaga <strong>odstranjevati laktat<\/strong> in druge odpadne snovi iz mi\u0161ic.  <\/li>\n\n\n\n<li>Zmanj\u0161uje mi\u0161i\u010dno <strong>togost.<\/strong>   <\/li>\n\n\n\n<li>Lahko zmanj\u0161a pojav <strong>mi\u0161i\u010dnih kr\u010dev.<\/strong><\/li>\n\n\n\n<li>Pozitivno vpliva na <strong>bole\u010dine v mi\u0161icah<\/strong> po vadbi. <sup><mark class=\"has-inline-color has-orange-color\">[4,8]<\/mark><\/sup><\/li>\n<\/ul>\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\">Kako vklju\u010diti masa\u017eo v na\u010drt vadbe?<\/h4>\n\n\n\n<p>\u010ceprav se morda sli\u0161i mamljivo, se izogibajte masiranju mi\u0161ic takoj po vadbi, <strong>zlasti intenzivni,<\/strong> saj lahko to \u0161e poslab\u0161a po\u0161kodbe mi\u0161ic. Tudi po la\u017eji vadbi pred masa\u017eo celega telesa po\u010dakajte <strong>vsaj nekaj ur. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne potrebujete vedno profesionalnih maserjev. Tudi doma\u010di masa\u017eni pripomo\u010dki, kot so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/valj-za-vadbo-fitness-foam-roller-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">penasti valj\u010dki<\/a>, <a href=\"https:\/\/gymbeam.si\/masazna-zoga-flexball-orange-gymbeam.html\" class=\"ek-link\">masa\u017ene \u017eogice<\/a> ali <a href=\"https:\/\/gymbeam.si\/masazna-pistola-vi-black-gymbeam.html\" class=\"ek-link\">masa\u017ene pi\u0161tole<\/a>, so lahko koristni, zlasti nekaj ur po treningu, na primer zve\u010der kot del sprostitvene rutine. Za temeljito masa\u017eo celega telesa, ki jo opravi maser, je najbolje, da se je udele\u017eite na <strong>dan, ko nimate treninga.<\/strong> Pogostost <strong>1-2-krat na mesec<\/strong> lahko bistveno koristi va\u0161emu telesu in mi\u0161icam.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/hr_fran_laus_012022_08-1-1124x750.jpg\" alt=\"Kako masa\u017ea pomaga pri okrevanju?\" class=\"wp-image-579759\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/hr_fran_laus_012022_08-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/hr_fran_laus_012022_08-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/hr_fran_laus_012022_08-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/hr_fran_laus_012022_08-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"stretching\">10. Vklju\u010dite raztezanje<\/h3>\n\n\n\n<p>Raztezanje je vro\u010da tema med strokovnjaki za \u0161portno vadbo. Morda se spomnite, da je \u0161e pred kratkim raztezanje veljalo za sveti gral regeneracije in dobrega po\u010dutja utrujenih mi\u0161ic. Danes nekateri strokovnjaki na podlagi razli\u010dnih \u0161tudij menijo, da v tem kontekstu morda ni tako klju\u010dnega pomena. Kot vedno je resnica verjetno nekje na sredini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomembno je opozoriti, da ni vsako raztezanje enako. Obstaja ve\u010d vrst te dejavnosti:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stati\u010dno raztezanje: <\/strong>Mi\u0161ice se raztegnejo do skrajnih meja in zadr\u017eijo nekaj sekund, kar pomaga izbolj\u0161ati pro\u017enost in splo\u0161no funkcionalnost.<\/li>\n\n\n\n<li><strong>Dinami\u010dno raztezanje:<\/strong> hitro menjavanje razli\u010dnih polo\u017eajev za raztezanje mi\u0161ic brez mirovanja; pogosto se uporablja kot ogrevanje pred treningom. <\/li>\n<\/ul>\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\">Kdaj je najbolj\u0161i \u010das za raztezanje?<\/h4>\n\n\n\n<p>Dandanes se za mobilizacijo mi\u0161ic in sklepov pred za\u010detkom vadbe priporo\u010da predvsem dinami\u010dno raztezanje. Stati\u010dno raztezanje je primerno kot del rutine po vadbi, vendar <strong>ne takoj po treningu,<\/strong> saj lahko poslab\u0161a po\u0161kodbe mi\u0161ic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nekateri viri priporo\u010dajo, da ne raztezate mi\u0161ic, \u010de so bole\u010de. \u010ce mi\u0161ice niso bole\u010de, je lahko koristno, \u010de jih zve\u010der na kratko raztegnete, na primer v okviru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/9-tipov-joge-in-njene-koristi-za-telesno-in-dusevno-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">joge<\/a>. Raztezanje je lahko tudi odli\u010dna <strong>sprostitvena tehnika.<\/strong> Ni se pametno zana\u0161ati samo na raztezanje, temve\u010d ga kombinirajte z drugimi oblikami regeneracije. V metaanalizi je bilo, na primer, ugotovljeno, da je u\u010dinkovito v kombinaciji z masa\u017eami. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,4]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/cz_jakub_enzl_04-052022_16-1-1124x750.jpg\" alt=\"Kako raztezanje pomaga pri regeneraciji?\" class=\"wp-image-579791\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_jakub_enzl_04-052022_16-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_jakub_enzl_04-052022_16-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_jakub_enzl_04-052022_16-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/cz_jakub_enzl_04-052022_16-1.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksen_je_najboljsi_nacin_regeneracije\"><\/span>Kak\u0161en je najbolj\u0161i na\u010din regeneracije?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sedaj ste odkrili vse omenjene metode regeneracije in se morda spra\u0161ujete, katero izbrati in kako jih najbolje kombinirati za <strong>optimalne rezultate.<\/strong> Verjetno vas ne bo presenetilo, da so najpomembnej\u0161i vzpostavitev <strong>dobrega urnika spanca, uravnote\u017eena prehrana<\/strong> in<strong> ustrezna hidracija.<\/strong> To so trije temeljni stebri, na katerih lahko gradite vse drugo. Ne pozabite tudi na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">obvladovanje stresa<\/a>, saj lahko tudi ta ovira optimalno regeneracijo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Od va\u0161ih \u017eelja je odvisno,<\/strong> ali boste izbrali masa\u017eo, savno ali kombinacijo obojega. Vsakdo se na razli\u010dne tehnike odziva druga\u010de in tisto, kar pri va\u0161em prijatelju dela \u010dude\u017ee, morda vam sploh ne bo ustrezalo. Priporo\u010damo, da preizkusite vse te metode in nato izberete tisto, ki vam najbolj ustreza. Vendar pa je najbolj\u0161i pristop pogosto <strong>kombinacija ve\u010d metod.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naslednja tabela prikazuje primer kombinacije treninga in razli\u010dnih metod regeneracije. Uporabljajte jo le kot navdih, saj je pravi urnik vadbe in regeneracije odvisen od izbranega \u0161porta in va\u0161ih ciljev. Rekreativni \u0161portniki bodo zagotovo imeli druga\u010dne rutine v primerjavi s profesionalnimi \u0161portniki med tekmovalnimi sezonami.<\/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-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Dan v tednu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Vadba<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Aktivna regeneracija<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Pasivna regeneracija<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Dan 1<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vadba za mo\u010d<\/td><td class=\"has-text-align-center\" data-align=\"center\">Stati\u010dno raztezanje (nekaj ur po treningu)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Spanje, hidracija, prehrana<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dan 2<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vadba za mo\u010d<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">Spanje, hidracija, prehrana<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dan 3<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dan po\u010ditka<\/td><td class=\"has-text-align-center\" data-align=\"center\">Lahka kardio vadba (kolesarjenje, hoja, tek) + doma\u010da masa\u017ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">Spanje, hidracija, prehrana<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dan 4<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vadba za mo\u010d<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">Spanje, hidracija, prehrana<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dan 5<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vadba za mo\u010d<\/td><td class=\"has-text-align-center\" data-align=\"center\">Stati\u010dno raztezanje (nekaj ur po treningu)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Spanje, hidracija, prehrana<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dan 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trening vzdr\u017eljivosti<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">Spanje, hidracija, prehrana<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dan 7<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dan po\u010ditka<\/td><td class=\"has-text-align-center\" data-align=\"center\">Savna&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Spanje, hidracija, prehrana<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav je regeneracija pogosto spregledana, je <strong>enako pomembna kot sam trening,<\/strong> \u010de \u017eelite dose\u010di vrhunsko zmogljivost. \u010ce telesu privo\u0161\u010dite dovolj po\u010ditka, boste imeli koristi od <strong>manj bole\u010din v mi\u0161icah, bolj\u0161e odpornosti, bolj\u0161ega du\u0161evnega zdravja in manj\u0161ega tveganja za po\u0161kodbe.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Temelji za ustrezno regeneracijo so <strong>kakovosten spanec, zdrava prehrana in zadostna hidracija.<\/strong> Poleg tega vam lahko koristijo <strong>savna, izpostavljenost mrazu in masa\u017ea. <\/strong>Od vas je odvisno, kaj vam najbolj ustreza. Boste ponovno razmislili o svoji rutini regeneracije?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali vam je bil dana\u0161nji \u010dlanek v\u0161e\u010d? Potem ga delite s svojimi prijatelji in dru\u017eino!<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\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>Regeneracije po treningu ne smemo zanemariti. Le tako lahko prepre\u010dimo dolgotrajne po\u0161kodbe, ohranimo svoje zdravje in izbolj\u0161amo svoje \u0161portne dose\u017eke. Kak\u0161no vlogo imajo pri tem spanje, prehrana, uporaba savne ali raztezanje? To vam bo razkril dana\u0161nji \u010dlanek.<\/p>\n","protected":false},"author":156,"featured_media":579589,"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":[119],"tags":[6651,7215,7485,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-600740","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-imunost","9":"tag-regeneracija-sl","10":"tag-trening-sl","11":"tag-zdrav-zivljenjski-slog","12":"tag-zdravje","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 nasvetov, kako najbolje regenerirati telo po vadbi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Regeneracija je za \u0161portnike klju\u010dnega pomena za zmanj\u0161anje bole\u010din v mi\u0161icah in prepre\u010devanje po\u0161kodb. 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