{"id":612957,"date":"2024-09-27T17:13:56","date_gmt":"2024-09-27T15:13:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=612957"},"modified":"2024-09-27T17:13:59","modified_gmt":"2024-09-27T15:13:59","slug":"najbolji-ljetni-sportovi-i-aktivnosti-za-mrsavljenje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/najbolji-ljetni-sportovi-i-aktivnosti-za-mrsavljenje\/","title":{"rendered":"Najbolji ljetni sportovi i aktivnosti za mr\u0161avljenje"},"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\/najbolji-ljetni-sportovi-i-aktivnosti-za-mrsavljenje\/#Najbolji_ljetni_sportovi_koji_ce_vam_pomoci_da_brze_smrsavite\" title=\"Najbolji ljetni sportovi koji \u0107e vam pomo\u0107i da br\u017ee smr\u0161avite\">Najbolji ljetni sportovi koji \u0107e vam pomo\u0107i da br\u017ee smr\u0161avite<\/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\/najbolji-ljetni-sportovi-i-aktivnosti-za-mrsavljenje\/#1_Trcanje\" title=\"1. Tr\u010danje\">1. Tr\u010danje<\/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\/najbolji-ljetni-sportovi-i-aktivnosti-za-mrsavljenje\/#2_Voznja_bicikla\" title=\"2. Vo\u017enja bicikla\">2. Vo\u017enja bicikla<\/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\/najbolji-ljetni-sportovi-i-aktivnosti-za-mrsavljenje\/#3_Pjesacenje\" title=\"3. Pje\u0161a\u010denje\">3. Pje\u0161a\u010denje<\/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\/najbolji-ljetni-sportovi-i-aktivnosti-za-mrsavljenje\/#4_Funkcionalni_trening_na_otvorenom\" title=\"4. Funkcionalni trening na otvorenom\">4. Funkcionalni trening na otvorenom<\/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\/najbolji-ljetni-sportovi-i-aktivnosti-za-mrsavljenje\/#5_Vodeni_sportovi\" title=\"5. Vodeni sportovi\">5. Vodeni sportovi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/najbolji-ljetni-sportovi-i-aktivnosti-za-mrsavljenje\/#6_Timski_sportovi\" title=\"6. Timski sportovi\">6. Timski sportovi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/najbolji-ljetni-sportovi-i-aktivnosti-za-mrsavljenje\/#7_Aktivnosti_za_dvije_i_vise_osoba\" title=\"7. Aktivnosti za dvije i vi\u0161e osoba\">7. Aktivnosti za dvije i vi\u0161e osoba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/najbolji-ljetni-sportovi-i-aktivnosti-za-mrsavljenje\/#Koliko_je_vremena_potrebno_za_mrsavljenje\" title=\"Koliko je vremena potrebno za mr\u0161avljenje?\">Koliko je vremena potrebno za mr\u0161avljenje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/najbolji-ljetni-sportovi-i-aktivnosti-za-mrsavljenje\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ljeto je idealno vrijeme za osobe koje se \u017eele rije\u0161iti vi\u0161ka kilograma. Uz obilje svje\u017eeg vo\u0107a i povr\u0107a te puno prilika da <strong>ostanete aktivni tijekom toplog vremena, lako mo\u017eete pove\u0107ati svoju potro\u0161nju energije i ubrzati sagorijevanje masti.<\/strong> Danas \u0107emo pogledati naju\u010dinkovitije ljetne sportove koji vam mogu pomo\u0107i da <strong>smr\u0161avite.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najbolji_ljetni_sportovi_koji_ce_vam_pomoci_da_brze_smrsavite\"><\/span>Najbolji ljetni sportovi koji \u0107e vam pomo\u0107i da br\u017ee smr\u0161avite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad odlu\u010dite smr\u0161avjeti, va\u017eno je smanjiti unos kalorija prilagodbom prehrane i istovremeno pove\u0107ati potro\u0161nju kalorija kako biste postigli <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kalorijski deficit<\/a><\/strong>. Najbolji na\u010din za to su dulje aerobne aktivnosti. Ti sportovi izdr\u017eljivosti mogu sagorjeti zna\u010dajnu koli\u010dinu kalorija u razmjerno kratkom vremenu, poma\u017eu\u0107i vam u skidanju masno\u0107e. S toplim vremenom i duljom dnevnom svjetlo\u0161\u0107u ljeti, imate vi\u0161e mogu\u0107nosti iza\u0107i i biti aktivni. Bilo da se radi o vo\u017enji bicikla, tr\u010danju ili samo ve\u010dernjoj \u0161etnji, svaka \u0107e aktivnost druk\u010dije sagorjeti kalorije. Danas \u0107emo se usredoto\u010diti na ljetne sportove koji vam mogu pomo\u0107i da naju\u010dinkovitije smr\u0161avite. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[6]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Trcanje\"><\/span>1. Tr\u010danje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tr\u010danje<\/strong> je jedna od aktivnosti izdr\u017eljivosti koja <strong>sagorijeva zna\u010dajnu koli\u010dinu kalorija u razmjerno kratkom vremenu<\/strong>, zbog \u010dega je popularan izbor za one koji \u017eele smr\u0161avjeti. Me\u0111utim, <strong><a href=\"https:\/\/gymbeam.hr\/trcanje\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">tr\u010danje<\/a><\/strong> u po\u010detku mo\u017ee biti prili\u010dno izazovno, posebno za osobe koje prije nisu vje\u017ebale. Zato je va\u017eno <strong>ne forsirati previ\u0161e<\/strong> i po\u010deti postupno. Sjajan na\u010din za po\u010detak je intervalno tr\u010danje, gdje naizmjeni\u010dno tr\u010dite i hodate. S vremenom mo\u017eete<strong> produljiti intervale tr\u010danja<\/strong> dok ne do\u0111ete do to\u010dke u kojoj se vi\u0161e ne trebate odmarati hodanjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim sagorijevanja kalorija, tr\u010danje \u0107e<strong> pobolj\u0161ati va\u0161u kondiciju,<\/strong> pospje\u0161iti zdravlje kardiovaskularnog sustava, pobolj\u0161ati va\u0161e raspolo\u017eenje i san. Jedna od velikih prednosti tr\u010danja jest to \u0161to ne dolazi s cijenom kao \u010dlanstvo u teretani. Trebate samo<strong>&nbsp;par dobrih cipela,<\/strong> ne\u0161to<strong> funkcionalne odje\u0107e<\/strong> i spremni ste za polazak. Vjerujte nam, osje\u0107aj ugode koji dobivate od vje\u017ebanja na otvorenom i zadovoljstvo nakon vje\u017ebanja potpuno su vrijedni toga. Osim toga, samo sat vremena tr\u010danja tempom od 6,5 km\/h mo\u017ee sagorjeti dovoljno energije koja odgovara otprilike \u010detvrtini va\u0161eg dnevnog unosa \u2013 \u0161to je jednako malom ru\u010dku ili velikom me\u0111uobroku.<mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Navrh-bez-nazvu-2024-08-27T132244.636.png\" alt=\"Najbolji ljetni sportovi koji \u0107e vam pomo\u0107i da br\u017ee smr\u0161avite\" class=\"wp-image-609370\" title=\"Najbolji ljetni sportovi koji \u0107e vam pomo\u0107i da br\u017ee smr\u0161avite\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Navrh-bez-nazvu-2024-08-27T132244.636.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Navrh-bez-nazvu-2024-08-27T132244.636-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko kalorija sagorijevate dok tr\u010dite?<\/h3>\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\">Brzina tr\u010danja<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potro\u0161nja kalorija po satu za \u017eenu od 65 kg<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potro\u0161nja kalorija po satu za mu\u0161karca od 80 kg<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010danje prosje\u010dnom brzinom od 6,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">423 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010danje prosje\u010dnom brzinom od 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">540 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">664 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010danje prosje\u010dnom brzinom od 10 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">631 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">776 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010danje prosje\u010dnom brzinom od 12 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">767 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">960 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010danje prosje\u010dnom brzinom od 14 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">813 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">1000 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Trebate pomo\u0107 na po\u010detku? Pogledajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike<\/strong><\/a><\/li>\n\n\n\n<li>Ako jo\u0161 uvijek niste sigurni isplati li se tr\u010dati, na\u0161 \u010dlanak \u201c<strong><a href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">11 razloga da po\u010dnete tr\u010dati. Kako \u0107e tr\u010danje promijeniti va\u0161e tijelo?<\/a><\/strong>\u201d sigurno \u0107e vas uvjeriti.<\/li>\n\n\n\n<li>Ne u\u017eivate u tr\u010danju? Pogledajte na\u0161 \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/je-li-trcanje-dosadno-otkrivamo-kako-vam-se-moze-svidjeti-i-kako-ga-kontinuirano-poboljsavati\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Je li tr\u010danje dosadno? Otkrivamo kako vam se mo\u017ee svidjeti i kako stalno napredovati<\/a><\/strong><\/li>\n\n\n\n<li>Prilikom tr\u010danja va\u017eno je izbjegavati uobi\u010dajene pogre\u0161ke koje mogu u\u010diniti to iskustvo neugodnim. Mo\u017eete prona\u0107i naj\u010de\u0161\u0107e zamke u na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/sto-ne-smijete-raditi-prije-trcanja-10-pogresaka-s-kojima-se-svaki-trkac-susreo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>\u0160to ne smijete raditi prije tr\u010danja? 10 pogre\u0161aka s kojima se svaki trka\u010d susreo<\/strong><\/a><\/li>\n\n\n\n<li>Nedostaje vam motivacije za tr\u010danje? Pogledajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/10-ucinkovitih-nacina-da-se-motivirate-za-trcanje-kada-niste-bas-raspolozeni\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>10 u\u010dinkovitih na\u010dina da se motivirate za tr\u010danje kad niste raspolo\u017eeni<\/strong><\/a><\/li>\n\n\n\n<li>Osje\u0107ate bo\u010dna probadanja tijekom tr\u010danja? Moglo bi biti nekoliko uzroka. Saznajte vi\u0161e o njima u na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/zasto-tijekom-trcanja-osjecate-bolove-u-bocnoj-strani-trbuha-i-kako-ih-se-rijesiti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Za\u0161to vas tijekom tr\u010danja bo\u010dno probada i kako se toga rije\u0161iti?<\/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    <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=\"64675,36322,48727,8344,46021,29120,53680,85879\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Voznja_bicikla\"><\/span>2. Vo\u017enja bicikla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaki strastveni biciklist re\u0107i \u0107e vam da ne postoji ni\u0161ta bolje od nevjerojatnog osje\u0107aja slobode koji imate kad sjednete na bicikl i krenete kamo god \u017eelite. Jo\u0161 su bolji oni trenuci kad upravo <strong>savladate zahtjevno brdo<\/strong> i mo\u017eete se nagraditi spu\u0161taju\u0107i se nizbrdo i u\u017eivaju\u0107i u krajoliku. Osim \u0161to je <strong>zabavan i ekolo\u0161ki prihvatljiv na\u010din prijevoza,<\/strong> vo\u017enja bicikla tako\u0111er je u\u010dinkovit na\u010din za sagorijevanje puno kalorija. Osim toga, poma\u017ee<strong> u toniranju va\u0161ih nogu i mi\u0161i\u0107a stra\u017enjice<\/strong>, zbog \u010dega je sjajna vje\u017eba dva u jednom.<\/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\">Koliko kalorija sagorijevate dok vozite bicikl?<\/h3>\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\">Vrsta vo\u017enje<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potro\u0161nja kalorija po satu za \u017eenu od 65 kg<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Potro\u0161nja kalorija po satu za mu\u0161karca od 80 kg<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja bicikla prosje\u010dnom brzinom do 15 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">377 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">464 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja bicikla prosje\u010dnom brzinom od 16 do 19,2 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">442 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">544 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja bicikla prosje\u010dnom brzinom od 19,3 do 22,4 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja bicikla prosje\u010dnom brzinom od 22,5 do 25,6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">650 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">800 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja bicikla prosje\u010dnom brzinom od 25,7 do 30,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">780 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">960 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brdski biciklizam<\/td><td class=\"has-text-align-center\" data-align=\"center\">553 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">680 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja e-bicikla bez pomo\u0107i papu\u010dica<\/td><td class=\"has-text-align-center\" data-align=\"center\">442 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">544 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja e-bicikla s malom pomo\u0107i papu\u010dica<\/td><td class=\"has-text-align-center\" data-align=\"center\">390 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja e-bicikla s potpunom pomo\u0107i papu\u010dica<\/td><td class=\"has-text-align-center\" data-align=\"center\">260 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">320 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako vas zanimaju dodatne prednosti vo\u017enje bicikla osim samog mr\u0161avljenja, svakako pogledajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noopener\"><strong>Vo\u017enja bicikla mo\u017ee pomo\u0107i u toniranju nogu, stra\u017enjice i mr\u0161avljenju. \u0160to jo\u0161 mo\u017ee u\u010diniti?<\/strong><\/a><\/li>\n\n\n\n<li>Za savjete o sigurnoj vo\u017enji bicikla pogledajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sa-sigurnoscu-uzivati-u-voznji-bicikla-7-savjeta-za-pocetnike-i-iskusne-bicikliste\/\" target=\"_blank\" rel=\"noopener\"><strong>Kako sigurno u\u017eivati \u200b\u200bu vo\u017enji bicikla? 7 savjeta za po\u010detnike i iskusne bicikliste<\/strong><\/a><\/li>\n\n\n\n<li>Za bolju u\u010dinkovitost, pravilan dodatak prehrani mo\u017ee u\u010diniti razliku. Saznajte vi\u0161e o tome u na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/11-najboljih-dodataka-za-trcanje-biciklizam-i-druge-sportove-izdrzljivosti\/\" target=\"_blank\" rel=\"noopener\"><strong>11 najboljih dodataka prehrani za tr\u010danje, biciklizam i druge sportove izdr\u017eljivosti<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Pjesacenje\"><\/span>3. Pje\u0161a\u010denje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pje\u0161a\u010denje je posebno popularno me\u0111u onima koji u\u017eivaju u <strong><a href=\"https:\/\/gymbeam.hr\/blog\/savjeti-za-aktivan-odmor-kombinirajte-opustanje-s-tjelovjezbom\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">aktivnom odmoru<\/a><\/strong>. Me\u0111utim, to ne zna\u010di da se ne mo\u017eete spakirati i oti\u0107i u prirodu na vikend ili \u010dak samo jedno poslijepodne. Mogli biste se iznenaditi mogu\u0107nostima dostupnima u blizini va\u0161eg doma. Jedna od velikih prednosti pje\u0161a\u010denja jest to \u0161to se mo\u017ee lako <strong>prilagoditi kako bi odgovaralo va\u0161oj trenutnoj razini kondicije.<\/strong> Nitko ne o\u010dekuje da se odmah uhvatite u ko\u0161tac s najvi\u0161im vrhovima ili se popnete zahtjevnim stazama. Zapo\u010dnite s poludnevnim izletom po svom lokalnom podru\u010dju. \u010cak i po\u010detnici mogu podnijeti nekoliko sati pje\u0161a\u010denja, \u0161to <strong>zna\u010dajno pove\u0107ava sagorijevanje kalorija.<\/strong> Samo ne zaboravite nadoknaditi energiju kako ne biste ostali bez snage tijekom vi\u0161esatnog hodanja. Idealan me\u0111uobrok za to je <a href=\"https:\/\/gymbeam.hr\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>proteinska plo\u010dica MoiM\u00fcv<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se zaputite ravno u planine, sagorjet \u0107ete jo\u0161 vi\u0161e kalorija na zahtjevnom terenu. Bit \u0107ete nagra\u0111eni prekrasnim pogledima usput pa se svakako isplati. Ako \u017eelite unijeti malo raznolikosti u svoje uobi\u010dajeno hodanje, mo\u017eete upotrijebiti <strong>\u0161tapove za nordijsko hodanje<\/strong>, koji u\u010dinkovitije anga\u017eiraju gornji dio tijela. <mark class=\"has-inline-color has-orange-color\"><sub><sup>[3\u20135]<\/sup><\/sub><\/mark><\/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\">Koliko kalorija sagorijevate tijekom pje\u0161a\u010denja?<\/h3>\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\">Vrsta hodanja<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potro\u0161nja kalorija po satu za \u017eenu od 65 kg<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potro\u0161nja kalorija po satu za mu\u0161karca od 80 kg<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje prosje\u010dnom brzinom od 4 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">195 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">240 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje prosje\u010dnom brzinom od 4,5 do 5,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">247 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">304 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje prosje\u010dnom brzinom od 5,6 do 6,3 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">312 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">384 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje prosje\u010dnom brzinom od 6,4 do 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">440 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje prosje\u010dnom brzinom od 7,1 do 7,9 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">455 kcal&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">560 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje prosje\u010dnom brzinom od 4 do 5,6 km\/h sa \u0161tapovima ili nordijsko hodanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">280 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje prosje\u010dnom brzinom od 5,8 do 7,1 km\/h sa \u0161tapovima ili nordijsko hodanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">345 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">424 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje prosje\u010dnom brzinom od 7,2 do 8 km\/h sa \u0161tapovima ili nordijsko hodanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">553 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">680 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje u prirodi s ruksakom<\/td><td class=\"has-text-align-center\" data-align=\"center\">507 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">624 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hodanje u prirodi<\/td><td class=\"has-text-align-center\" data-align=\"center\">390 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Otkrijte kako pje\u0161a\u010denje mo\u017ee pobolj\u0161ati va\u0161u kvalitetu \u017eivota na nekoliko na\u010dina uz na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Mentalno blagostanje, gubitak te\u017eine i bolji san. Koje su druge prednosti boravka na otvorenom?<\/strong><\/a><\/li>\n\n\n\n<li>Za vi\u0161e pojedinosti o tome kako smr\u0161avjeti hodanjem, pogledajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-izgubiti-kilograme-hodanjem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kako brzo smr\u0161avjeti hodanjem?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Navrh-bez-nazvu-2024-08-27T133757.928.png\" alt=\"Koliko kalorija sagorijevate tijekom pje\u0161a\u010denja?\" class=\"wp-image-609386\" title=\"Koliko kalorija sagorijevate tijekom pje\u0161a\u010denja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Navrh-bez-nazvu-2024-08-27T133757.928.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Navrh-bez-nazvu-2024-08-27T133757.928-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Funkcionalni_trening_na_otvorenom\"><\/span>4. Funkcionalni trening na otvorenom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad sunce sja i vrijeme je ugodno toplo, odlazak u teretanu mo\u017eda ne\u0107e uvijek biti privla\u010dan, pogotovo ako u blizini nema klimatiziranog objekta. Sre\u0107om, postoji alternativa za odli\u010dno vje\u017ebanje, izgradnju mi\u0161i\u0107a i <strong>u\u017eivanje u svje\u017eem zraku:<\/strong> funkcionalni trening na otvorenom. Ako u blizini imate uli\u010dni park za vje\u017ebanje, imate sre\u0107e. Ako nemate, ne brinite se \u2013 postoji mno\u0161tvo prijenosnih <a href=\"https:\/\/gymbeam.hr\/oprema-1\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>rekvizita za vje\u017ebanje<\/strong><\/a> koji vam mogu jednako u\u010dinkovito pomo\u0107i pri vje\u017ebanju, \u010dak i u vlastitom dvori\u0161tu. Osnovna oprema mo\u017ee uklju\u010divati \u200b\u200b<strong><a href=\"https:\/\/gymbeam.hr\/sipke-za-vjezbanje\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">\u0161ipke za vje\u017ebanje<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.hr\/utezi\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">bu\u010dice<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.hr\/utezi\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">nosive utege za tijelo<\/a><\/strong> i drugo. Ako imate vi\u0161e prostora kod ku\u0107e i \u017eelite urediti svoju vanjsku ili <a href=\"https:\/\/gymbeam.hr\/blog\/obavezna-oprema-za-vasu-kucnu-teretanu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>unutarnju teretanu<\/strong><\/a>, tako\u0111er mo\u017eete ulo\u017eiti u <a href=\"https:\/\/gymbeam.hr\/sprave-za-vjezbanje-i-stalci\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>stalke za vje\u017ebanje<\/strong><\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako ne planirate ulagati u opremu, barem vje\u017ebajte koriste\u0107i se samo svojom tjelesnom te\u017einom. Va\u0161i \u0107e mi\u0161i\u0107i dobiti novi izazov, bilo da ste po\u010detnik ili napredni sporta\u0161.<\/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\">Koliko kalorija sagorijevate tijekom treninga?<\/h3>\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\">Vrsta aktivnosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potro\u0161nja kalorija po satu za \u017eenu od 65 kg<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potro\u0161nja kalorija po satu za mu\u0161karca od 80 kg<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalistenika \u2013 vje\u017ebe s vlastitom te\u017einom \u2013 umjereni intenzitet<\/td><td class=\"has-text-align-center\" data-align=\"center\">260 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">320 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalistenika \u2013 vje\u017ebe s vlastitom te\u017einom \u2013 visoki intenzitet \u2013 HIIT<\/td><td class=\"has-text-align-center\" data-align=\"center\">488 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">600 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Trening snage \u2013 visoki intenzitet<\/td><td class=\"has-text-align-center\" data-align=\"center\">390 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Trening snage \u2013 niski intenzitet<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">280 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Trening snage \u2013 umjereni intenzitet<\/td><td class=\"has-text-align-center\" data-align=\"center\">325 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kru\u017eni trening \u2013 visoki intenzitet s minimalnim odmorom<\/td><td class=\"has-text-align-center\" data-align=\"center\">488 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">600 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za nadahnu\u0107e za vje\u017ebe s vlastitom te\u017einom pogledajte na\u0161 \u010dlanak: <strong><a href=\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Do\u0111ite u formu s ovih 12 vje\u017ebi s tjelesnom te\u017einom<\/a><\/strong><\/li>\n\n\n\n<li>Otkrijte vi\u0161e prednosti vje\u017ebanja na otvorenom u na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/trening-na-otvorenom-zasto-i-kako-zapoceti-vjezbanje-na-svjezem-zraku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Trening na otvorenom \u2013 za\u0161to i kako po\u010deti vje\u017ebati na svje\u017eem zraku<\/strong><\/a><\/li>\n\n\n\n<li>Za po\u010detak \u0107ete prona\u0107i korisne informacije u na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-vjezbati-u-parku-za-street-workout\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kako po\u010deti vje\u017ebati u uli\u010dnom parku za vje\u017ebanje?<\/strong><\/a><\/li>\n\n\n\n<li>Za smjernice o vje\u017ebama sa \u0161ipkom za zgibove pogledajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/naucite-vjezbati-na-sipci-za-zgibove-s-ovih-10-vjezbi-za-pocetnike-i-napredne-sportase\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Nau\u010dite vje\u017ebati na \u0161ipki za zgibove uz ovih 10 vje\u017ebi za po\u010detnike i napredne sporta\u0161e<\/strong><\/a><\/li>\n\n\n\n<li>U\u010dinkovite vje\u017ebe za gornji dio tijela mo\u017eete prona\u0107i u na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/11-vjezbi-s-elasticnom-trakom-s-otporom-na-sipki-za-zgibove-za-jake-ruke-leda-i-core\/\" target=\"_blank\" rel=\"noopener\"><strong>11 vje\u017ebi s elasti\u010dnom trakom na \u0161ipki za zgibove za sna\u017ene ruke, le\u0111a i jezgru<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Navrh-bez-nazvu-2024-08-27T131848.250.png\" alt=\"Koliko kalorija sagorijevate tijekom treninga?\" class=\"wp-image-609402\" title=\"Koliko kalorija sagorijevate tijekom treninga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Navrh-bez-nazvu-2024-08-27T131848.250.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Navrh-bez-nazvu-2024-08-27T131848.250-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vodeni_sportovi\"><\/span>5. Vodeni sportovi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad je vani sparno, primamljivo je opustiti se u hladnom bazenu za prijeko potrebno olak\u0161anje. Me\u0111utim, mo\u017eete ostati aktivni i tro\u0161iti kalorije \u010dak i dok ste u vodi. Bilo da odaberete <a href=\"https:\/\/gymbeam.hr\/blog\/8-prednosti-plivanja-koje-ce-vas-odmah-natjerati-na-bazen\/\" target=\"_blank\" rel=\"noopener\"><strong>plivanje<\/strong><\/a><strong> veslanje, vaterpolo ili veslanje na dasci,<\/strong> mogli biste se iznenaditi koliko te aktivnosti mogu biti intenzivne. Sjajno je to \u0161to mo\u017eete prilagoditi intenzitet kako bi odgovarao va\u0161oj razini udobnosti, tako da nema potrebe za brigom. Ipak, bilo da plivate ili veslate, ne zaboravite ostati <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noopener\">hidrirani<\/a><\/strong>. U vodi mo\u017eda ne\u0107ete osje\u0107ati \u017ee\u0111, \u0161to mo\u017ee <strong>pove\u0107ati rizik od pregrijavanja.<\/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\">Koliko kalorija sagorijevate vodenim sportovima?<\/h3>\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\">Vrsta aktivnosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potro\u0161nja kalorija po satu za \u017eenu od 65 kg<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potro\u0161nja kalorija po satu za mu\u0161karca od 80 kg<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Plivanje op\u0107enito \u2013 rekreativno<\/td><td class=\"has-text-align-center\" data-align=\"center\">390 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plivanje kraulom \u2013 brzina otprilike 2,7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prsno plivanje \u2013 rekreativno<\/td><td class=\"has-text-align-center\" data-align=\"center\">345 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">424 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plivanje prsno \u2013 za trening ili natjecanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">670 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">824 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja kanua ili veslanje brzinom od 6,5 do 9,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">377 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">464 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja kanua, kajaka ili veslanje brzinom ve\u0107om od 9,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">813 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">1000 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Veslanje \u2013 rekreativni tempo<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">280 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Veslanje na dasci stoje\u0107i<\/td><td class=\"has-text-align-center\" data-align=\"center\">423 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/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\"><span class=\"ez-toc-section\" id=\"6_Timski_sportovi\"><\/span>6. Timski sportovi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljeto je savr\u0161eno vrijeme za u\u017eivanje u aktivnostima s prijateljima. Umjesto da se samo izle\u017eavate uz kavu ili limunadu, ili provodite vrijeme na festivalima, razmislite o <strong>zajedni\u010dkoj aktivnosti uz timske sportove.<\/strong> Za\u0161to ne biste isprobali odbojku na pijesku, ko\u0161arku ili nogomet? Zabavit \u0107ete se i stvoriti puno novih uspomena, ali je to tako\u0111er fantasti\u010dan na\u010din da <strong>pove\u0107ate koli\u010dinu kalorija koje sagorijevate.<\/strong> Tijekom sportske utakmice mo\u017eete \u010desto ulo\u017eiti puno vi\u0161e truda za tim nego \u0161to biste mogli sami u teretani, vo\u0111eni uzbu\u0111enjem igre.<\/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\">Koliko kalorija sagorijevate u ljetnim timskim sportovima?<\/h3>\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\">Vrsta aktivnosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potro\u0161nja kalorija po satu za \u017eenu od 65 kg<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potro\u0161nja kalorija po satu za mu\u0161karca od 80 kg<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Odbojka \u2013 rekreativno igranje<\/td><td class=\"has-text-align-center\" data-align=\"center\">260 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">320 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Odbojka na pla\u017ei<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nogomet \u2013 rekreativno igranje<\/td><td class=\"has-text-align-center\" data-align=\"center\">455 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">560 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ko\u0161arka<\/td><td class=\"has-text-align-center\" data-align=\"center\">488 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">600 kcal<\/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\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Aktivnosti_za_dvije_i_vise_osoba\"><\/span>7. Aktivnosti za dvije i vi\u0161e osoba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako nemate cijeli tim za bavljenje sportom, to nije problem. I dalje se mo\u017eete dobro zabaviti uz aktivnosti za samo dvije osobe. Razmislite o sportovima koji vam omogu\u0107uju sagorijevanje puno kalorija, poput <strong>tenisa ili badmintona<\/strong>. Ako imate vi\u0161e osoba na raspolaganju, mo\u017eete u\u017eivati \u200b\u200b\u010dak i u igranju u parovima. Osim toga, ako tra\u017eite opu\u0161teniju aktivnost, isprobajte <strong>frizbi.<\/strong> \u0160to je va\u0161 protivnik manje vje\u0161t, to \u0107ete vi\u0161e tr\u010dati uokolo i <strong>sagorjeti dodatne kalorije.<\/strong> Uz to, pobjeda je samo lijep bonus!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Opet \u0107ete dati sve od sebe u \u017earu igre jer sigurno ne \u017eelite propustiti pobjedu. Osim toga, bit \u0107ete vani, usavr\u0161avaju\u0107i svoj <strong><a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">osun\u010dani ten<\/a><\/strong>. Samo ne zaboravite nanijeti kremu za sun\u010danje kako biste izbjegli <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-nastaju-opekline-od-sunca-i-sto-uciniti-kad-ih-dobijete\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">opekline od sunca<\/a><\/strong>. Za bolju preplanulost, razmislite i o dodacima prehrani kao \u0161to je <a href=\"https:\/\/gymbeam.hr\/sun-kiss-beastpink.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Sun Kiss<\/a>, koji vam mogu pomo\u0107i da postignete onaj savr\u0161eni sjaj.<\/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\">Koliko kalorija sagorijevate ljetnim aktivnostima za dvije i vi\u0161e osoba?<\/h3>\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\">Vrsta aktivnosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potro\u0161nja kalorija po satu za \u017eenu od 65 kg<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potro\u0161nja kalorija po satu za mu\u0161karca od 80 kg<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tenis \u2013 pojedina\u010dno<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Badminton \u2013 me\u010d<\/td><td class=\"has-text-align-center\" data-align=\"center\">455 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">560 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Badminton \u2013 rekreativno igranje<\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">440 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Paddle ball<\/td><td class=\"has-text-align-center\" data-align=\"center\">390 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Navrh-bez-nazvu-2024-08-27T134005.610.png\" alt=\"Koliko kalorija sagorijevate ljetnim aktivnostima za dvije i vi\u0161e osoba?\" class=\"wp-image-609418\" title=\"Koliko kalorija sagorijevate ljetnim aktivnostima za dvije i vi\u0161e osoba?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Navrh-bez-nazvu-2024-08-27T134005.610.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Navrh-bez-nazvu-2024-08-27T134005.610-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_je_vremena_potrebno_za_mrsavljenje\"><\/span>Koliko je vremena potrebno za mr\u0161avljenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sad kad znate koliko kalorija sagorijevate po satu uz razne ljetne aktivnosti, vjerojatno se pitate<strong> koliko \u0107e vremena trebati da izgubite, recimo, kilogram masno\u0107e.<\/strong> Ako ne unesete nikakve promjene u svoje trenutne prehrambene navike i samo dodate fizi\u010dku aktivnost, trajat \u0107e dulje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedan kilogram masti sadr\u017ei <strong>pribli\u017eno 7700 kcal<\/strong>. Na primjer, ako uzmete <strong>hodanje prosje\u010dnom brzinom od 6,4 do 7 km\/h,<\/strong> pri \u010demu mu\u0161karac od 80 kg sagorijeva 440 kcal na sat, trebao bi hodati <strong>17 sati i 30 minuta <\/strong>za gubitak jednog kilograma masno\u0107e. Ako svaki dan hoda sat vremena, za gubitak tog kilograma masno\u0107e trebala bi mu manje od 3 tjedna. A ako u to uklju\u010di i ne\u0161to dulje planinarenje, ostvarit \u0107e to jo\u0161 br\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_glavni_zakljucci\"><\/span>Koji su glavni zaklju\u010dci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to mo\u017eete vidjeti, postoji puno na\u010dina da ostanete aktivni tijekom ljeta i <strong>sagorite zna\u010dajan broj kalorija.<\/strong> Posve\u0107ivanje jednog sata ugodnoj fizi\u010dkoj aktivnosti nekoliko puta tjedno izvedivo je i ostvarivo gotovo svima. Me\u0111utim, zapamtite da gubitak te\u017eine ne uklju\u010duje samo tjelovje\u017ebu; <strong>dobro uravnote\u017eena prehrana<\/strong> klju\u010dna je za stvaranje kalorijskog deficita. Kad to kombinirate s redovitim vje\u017ebanjem, optimalnom koli\u010dinom sna i nastojanjima da izbjegnete stres i druge negativne \u010dimbenike koji bi vas mogli usporiti na va\u0161em putu mr\u0161avljenja, na stazi ste do uspjeha.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak pomogao da shvatite koliko kalorija mo\u017eete potro\u0161iti uz ljetne sportove? Ako je tako, svakako ga podijelite sa svojim prijateljima kako biste i njima pomogli s njihovim ciljevima u mr\u0161avljenju.<\/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\/trening-doma\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome Workout\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\/pomagala-za-vjezbanje\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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>Ljeto je idealno vrijeme za sve koji \u017eele skinuti koji kilogram vi\u0161ka. Zato \u0107emo se danas usredoto\u010diti na naju\u010dinkovitije ljetne sportove koji vam mogu pomo\u0107i da smr\u0161avite.<\/p>\n","protected":false},"author":100,"featured_media":609474,"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":[134],"tags":[6680,6368,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-612957","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-kalorije-hr","9":"tag-mrsavljenje-hr","10":"tag-vjezbe-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Najbolji ljetni sportovi i aktivnosti za mr\u0161avljenje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako smr\u0161avjeti ljeti uz sportove poput tr\u010danja, vo\u017enje bicikla i planinarenja? 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