{"id":613678,"date":"2024-10-01T11:08:32","date_gmt":"2024-10-01T09:08:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=613678"},"modified":"2024-10-01T11:08:35","modified_gmt":"2024-10-01T09:08:35","slug":"najboljsi-zunanji-sporti-in-aktivnosti-za-izgubo-teze","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/najboljsi-zunanji-sporti-in-aktivnosti-za-izgubo-teze\/","title":{"rendered":"Najbolj\u0161i zunanji \u0161porti in aktivnosti za izgubo te\u017ee"},"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\/najboljsi-zunanji-sporti-in-aktivnosti-za-izgubo-teze\/#Najboljsi_zunanji_sporti_ki_vam_pomagajo_hitreje_izgubiti_tezo\" title=\"Najbolj\u0161i zunanji \u0161porti, ki vam pomagajo hitreje izgubiti te\u017eo\">Najbolj\u0161i zunanji \u0161porti, ki vam pomagajo hitreje izgubiti te\u017eo<\/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\/najboljsi-zunanji-sporti-in-aktivnosti-za-izgubo-teze\/#1_Tek\" title=\"1. Tek\">1. Tek<\/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\/najboljsi-zunanji-sporti-in-aktivnosti-za-izgubo-teze\/#2_Kolesarjenje\" title=\"2. Kolesarjenje\">2. Kolesarjenje<\/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\/najboljsi-zunanji-sporti-in-aktivnosti-za-izgubo-teze\/#3_Pohodnistvo\" title=\"3. Pohodni\u0161tvo\">3. Pohodni\u0161tvo<\/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\/najboljsi-zunanji-sporti-in-aktivnosti-za-izgubo-teze\/#4_Funkcionalna_vadba_na_prostem\" title=\"4. Funkcionalna vadba na prostem\">4. Funkcionalna vadba na prostem<\/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\/najboljsi-zunanji-sporti-in-aktivnosti-za-izgubo-teze\/#5_Vodni_sporti\" title=\"5. Vodni \u0161porti\">5. Vodni \u0161porti<\/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\/najboljsi-zunanji-sporti-in-aktivnosti-za-izgubo-teze\/#6_Ekipni_sporti\" title=\"6. Ekipni \u0161porti\">6. Ekipni \u0161porti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/najboljsi-zunanji-sporti-in-aktivnosti-za-izgubo-teze\/#7_Dejavnosti_za_dva_in_vec\" title=\"7. Dejavnosti za dva in ve\u010d\">7. Dejavnosti za dva in ve\u010d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/najboljsi-zunanji-sporti-in-aktivnosti-za-izgubo-teze\/#Kako_dolgo_traja_da_shujsamo\" title=\"Kako dolgo traja, da shuj\u0161amo?\">Kako dolgo traja, da shuj\u0161amo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/najboljsi-zunanji-sporti-in-aktivnosti-za-izgubo-teze\/#Katere_so_glavne_ugotovitve\" title=\"Katere so glavne ugotovitve?\">Katere so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Poletje je idealen \u010das za ljudi, ki \u017eelijo izgubiti odve\u010dne kilograme. Ob obilici sve\u017eega sadja in zelenjave ter \u0161tevilnih prilo\u017enostih za <strong>aktivno pre\u017eivljanje \u010dasa v toplem vremenu, lahko zlahka pove\u010date svojo porabo energije in pospe\u0161ite izgorevanje ma\u0161\u010dob.<\/strong> Danes si bomo ogledali naju\u010dinkovitej\u0161e poletne \u0161porte, ki vam lahko pomagajo <strong>shuj\u0161ati.<\/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=\"Najboljsi_zunanji_sporti_ki_vam_pomagajo_hitreje_izgubiti_tezo\"><\/span>Najbolj\u0161i zunanji \u0161porti, ki vam pomagajo hitreje izgubiti te\u017eo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko se odlo\u010dite izgubiti te\u017eo, je pomembno zmanj\u0161ati vnos kalorij s prilagoditvijo prehrane in hkrati pove\u010dati porabo kalorij, da dose\u017eete <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalori\u010dni primanjkljaj<\/a><\/strong>. Najbolj\u0161i na\u010din za to so dalj\u0161e aerobne aktivnosti. Z vzdr\u017eljivostnimi \u0161porti lahko v razmeroma kratkem \u010dasu porabite veliko koli\u010dino kalorij, kar vam pomaga pri izgubi ma\u0161\u010dobe. S toplej\u0161im vremenom in dalj\u0161imi dnevi v poletnih mesecih imate ve\u010d prilo\u017enosti, da greste ven in ostanete aktivni. Ne glede na to, ali gre za kolesarjenje, tek ali zgolj ve\u010derni sprehod, vsaka aktivnost bo na svojna\u010din pripomogla k porabi kalorij. Danes se bomo osredoto\u010dili na zunanje \u0161porte, ki vam lahko najbolj u\u010dinkovito pomagajo izgubiti te\u017eo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6]<\/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_Tek\"><\/span>1. Tek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tek<\/strong> je ena izmed vzdr\u017eljivostnih aktivnosti, prikateri <strong>v razmeroma kratkem \u010dasu pokurimo veliko koli\u010dino kalorij,<\/strong> zaradi \u010desar je priljubljena izbira za tiste, ki \u017eelijo izgubiti te\u017eo. Vendar pa je lahko <strong><a href=\"https:\/\/gymbeam.si\/tek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tek<\/a><\/strong> na za\u010detku precej zahteven, \u0161e posebej za ljudi, ki prej niso vadili. Zato je pomembno, da <strong>ne pretiravate<\/strong> in za\u010dnete postopoma. Odli\u010den na\u010din za za\u010detek je intervalni tek, pri katerem izmenjujete tek in hojo. S\u010dasoma lahko <strong>podalj\u0161ate intervale teka<\/strong> do to\u010dke, ko ne boste ve\u010d potrebovali po\u010ditka v obliki hoje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg kurjenja kalorij bo tek<strong> izbolj\u0161al va\u0161o telesno pripravljenost,<\/strong> podprl zdravje sr\u010dno-\u017eilnega sistema, izbolj\u0161al razpolo\u017eenje in poskrbel za bolj\u0161i spanec. Ena izmed velikih prednosti teka je, da ne prina\u0161a finan\u010dnih stro\u0161kov, kot jih ima \u010dlanstvo v fitnesu. Vse, kar potrebujete je<strong> dober par \u010devljev<\/strong> in par <strong>funkcionalnih obla\u010dil,<\/strong> pa ste pripravljeni. Verjemite, ob\u010dutek dobrega po\u010dutja, ki ga dobite z vadbo na prostem in zadovoljstvo po treningu sta brez dvoma vredna truda. Poleg tega lahko \u017ee z eno uro teka s hitrostjo 6,5 km\/h porabite dovolj energije, da pokrijete pribli\u017eno \u010detrtino svojega dnevnega vnosa kalorij &#8211; kar je enakovredno majhnemu kosilu ali ve\u010djemu prigrizku. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/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=\"Najbolj\u0161i poletni \u0161porti, ki vam pomagajo hitreje izgubiti te\u017eo\" class=\"wp-image-609370\" title=\"Najbolj\u0161i poletni \u0161porti, ki vam pomagajo hitreje izgubiti te\u017eo\" 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 kalorij porabimo med tekom?<\/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\">Hitrost teka<\/th><th class=\"has-text-align-center\" data-align=\"center\">Poraba kalorij na uro za 65 kg te\u017eko \u017eensko<\/th><th class=\"has-text-align-center\" data-align=\"center\">Poraba kalorij na uro za 80 kg te\u017ekega mo\u0161kega<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tek pri povpre\u010dni hitrosti 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\">Tek pri povpre\u010dni hitrosti 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\">Tek pri povpre\u010dni hitrosti 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\">Tek pri povpre\u010dni hitrosti 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\">Tek pri povpre\u010dni hitrosti 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\">1 000 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Potrebujete pomo\u010d za za\u010detek? Oglejte si na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako za\u010deti te\u010di? Preprost vodi\u010d za popolne za\u010detnike<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce \u0161e vedno niste prepri\u010dani, ali je tek vreden truda, vas bo na\u0161 \u010dlanek \u201c<strong><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\">11 razlogov, zakaj za\u010deti te\u010di. Kako bo to spremenilo va\u0161e telo?<\/a><\/strong>\u201d zagotovo prepri\u010dal.<\/li>\n\n\n\n<li>Vam tek ni v\u0161e\u010d? Oglejte si na\u0161 \u010dlanek: <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/je-tek-dolgocasen-razkrili-vam-bomo-kako-ga-vzljubiti-in-se-nenehno-izboljsevati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Je tek dolgo\u010dasen? Razkrili bomo, kako ga vzljubiti in se nenehno izbolj\u0161evati<\/a><\/strong>.<\/li>\n\n\n\n<li>Med tekom je pomembno, da se izognete pogostim napakam, ki lahko naredijo izku\u0161njo neprijetno. Najpogostej\u0161e pasti lahko najdete v na\u0161em \u010dlanku: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj ne storiti pred tekom? 10 napak, s katerimi se je sre\u010dal vsak teka\u010d<\/strong><\/a>.<\/li>\n\n\n\n<li>Vam primanjkuje motivacije za tek? Oglejte si na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/10-ucinkovitih-nacinov-motiviranja-za-tek-ko-se-vam-ne-ljubi-teci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 u\u010dinkovitih na\u010dinov, kako se motivirati za tek, ko se vam ne ljubi<\/strong><\/a>.<\/li>\n\n\n\n<li>Vas med tekom zbada pod rebri? Vzrokov je lahko ve\u010d. Preberite ve\u010d o njih v na\u0161em \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-nas-med-tekom-zbada-pod-rebri-in-kako-se-tega-znebiti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zakaj vas med tekom zbada pod rebri in kako se tega znebiti?<\/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=\"36358,65239,67330,73135,80965\" ><\/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\"><span class=\"ez-toc-section\" id=\"2_Kolesarjenje\"><\/span>2. Kolesarjenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsak navdu\u0161en kolesar vam bo povedal, da ni ni\u010d podobnega neverjetnemu ob\u010dutku svobode, ko se usedete na kolo in odpeljete, kamor \u017eelite. \u0160e bolj\u0161i so tisti trenutki, ko ste pravkar <strong>premagali zahteven hrib<\/strong> in si lahko privo\u0161\u010dite nagrado s spustom ter u\u017eivate v pokrajini. Poleg tega, da je kolesarjenje <strong>zabaven in okolju prijazen na\u010din prevoza,<\/strong> je tudi u\u010dinkovit na\u010din za porabo velike koli\u010dine kalorij. Poleg tega pomaga <strong>u\u010dvrstiti noge in zadnjico,<\/strong> zaradi \u010desar je  odli\u010dna vadba &#8220;dva v enem&#8221;.<\/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 kalorij porabimo med kolesarjenjem?<\/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\">Poraba kalorij na uro za 65 kg te\u017eko \u017eensko<\/th><th class=\"has-text-align-center\" data-align=\"center\">Poraba kalorij na uro za mo\u0161kega, te\u017ekega 80 kg<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kolesarjenje s povpre\u010dno hitrostjo 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\">Kolesarjenje s povpre\u010dno hitrostjo do 16-19,2 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\">Kolesarjenje s povpre\u010dno hitrostjo do 19,3-22,4 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\">Kolesarjenje s povpre\u010dno hitrostjo do 22,5-25,6 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\">Kolesarjenje s povpre\u010dno hitrostjo do 25,7-30,5 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\">Gorsko kolesarjenje<\/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-kolesa brez pomo\u010di motorja<\/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-kolesa z rahlo pomo\u010djo motorja<\/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-kolesa s popolno pomo\u010djo motorja<\/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>\u010ce vas zanimajo dodatne koristi kolesarjenja poleg izgube te\u017ee, si oglejte na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolesarjenje lahko pomaga pri oblikovanju nog, zadnjice in izgubi te\u017ee. Kaj \u0161e lahko dose\u017eete?<\/strong><\/a><\/li>\n\n\n\n<li>Za nasvete o varnem kolesarjenju si oglejte na\u0161 \u010dlanek: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-lahko-varno-uzivate-v-kolesarjenju-7-nasvetov-za-zacetnike-in-napredne-kolesarje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako lahko varno u\u017eivate v kolesarjenju? 7 nasvetov za za\u010detnike in napredne kolesarje<\/strong><\/a>.<\/li>\n\n\n\n<li>Za bolj\u0161o zmogljivost lahko ustrezni dodatki naredijo veliko razliko. Ve\u010d o tem si preberite v na\u0161em \u010dlanku: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/11-najboljsih-dopolnil-za-tek-kolesarjenje-in-druge-vzdrzljivostne-sporte\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 najbolj\u0161ih dodatkov za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte<\/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_Pohodnistvo\"><\/span>3. Pohodni\u0161tvo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pohodni\u0161tvo je \u0161e posebej priljubljeno med tistimi, ki u\u017eivajo v <strong><a href=\"https:\/\/gymbeam.si\/blog\/nasveti-za-aktivne-pocitnice-zdruzite-sprostitev-in-vadbo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aktivnih po\u010ditnicah<\/a>.<\/strong> Vendar to ne pomeni, da se ne morete odpraviti v naravo za konec tedna ali celo samo za popoldne. Morda vas bodo presenetile mo\u017enosti, ki so na voljo blizu va\u0161ega doma. Ena izmed velikih prednosti pohodni\u0161tva je, da ga lahko zlahka <strong>prilagodite svoji trenutni telesni pripravljenosti.<\/strong> Nih\u010de ne pri\u010dakuje, da boste takoj premagali najvi\u0161je vrhove ali plezali po feratah. Za\u010dnite s pol dneva dolgim izletom po va\u0161em lokalnem obmo\u010dju. Tudi za\u010detniki lahko opravijo ve\u010d ur pohodni\u0161tva, kar <strong>znatno pove\u010da porabo kalorij.<\/strong> Le ne pozabite obnavljati energije, da se med ve\u010durnim pohodom ne iz\u010drpate. Idealna malica za to je <a href=\"https:\/\/gymbeam.si\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>MoiM\u00fcv Protein Flapjack<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se takoj odpravite v gore, boste na zahtevnej\u0161em terenu porabili \u0161e ve\u010d kalorij. Nagrada v obliki dih jemajo\u010dih razgledov na poti je zagotovo vredna truda. \u010ce \u017eelite popestriti svojo obi\u010dajno hojo, lahko uporabite <strong>palice za nordijsko hojo,<\/strong> ki u\u010dinkoviteje vklju\u010dijo zgornji del telesa. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20135]<\/sup><\/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 kalorij porabimo med pohodni\u0161tvom?<\/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 hoje<\/th><th class=\"has-text-align-center\" data-align=\"center\">Poraba kalorij na uro za 65 kg te\u017eko \u017eensko<\/th><th class=\"has-text-align-center\" data-align=\"center\">Poraba kalorij na uro za 80 kg te\u017ekega mo\u0161kega<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja s povpre\u010dno hitrostjo 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\">Hoja s povpre\u010dno hitrostjo 4,5-5,5 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\">Hoja s povpre\u010dno hitrostjo 5,6-6,3 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\">Hoja s povpre\u010dno hitrostjo 6,4-7 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\">Hoja s povpre\u010dno hitrostjo 7,1-7,9 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\">Hoja s povpre\u010dno hitrostjo 4\u20135,6 km\/h with trekking poles or Nordic walking<\/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\">Hoja s povpre\u010dno hitrostjo 5,8-7,1 km\/h s pohodni\u0161kimi palicami ali nordijska hoja<\/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\">Hoja s povpre\u010dno hitrostjo 7,2-8 km\/h s pohodni\u0161kimi palicami ali nordijska hoja<\/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\">Pohodni\u0161tvo v naravi z nahrbtnikom<\/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\">Pohodni\u0161tvo v naravi<\/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>Odkrijte, kako lahko pohodni\u0161tvo na ve\u010d na\u010dinov izbolj\u0161a kakovost va\u0161ega \u017eivljenja, tako da preberete na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Du\u0161evno po\u010dutje, izguba te\u017ee in bolj\u0161i spanec. Katere so druge prednosti pre\u017eivljanja \u010dasa v naravi?<\/strong><\/a><\/li>\n\n\n\n<li>Za ve\u010d podrobnosti o tem, kako izgubiti te\u017eo s hojo, si oglejte na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako hitro izgubiti te\u017eo s hojo?<\/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 kalorij porabite med pohodni\u0161tvom?\" class=\"wp-image-609386\" title=\"Koliko kalorij porabite med pohodni\u0161tvom?\" 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_Funkcionalna_vadba_na_prostem\"><\/span>4. Funkcionalna vadba na prostem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko sije sonce in je vreme prijetno toplo, obisk fitnesa morda ni vedno privla\u010den, \u0161e posebej, \u010de v bli\u017eini ni klimatiziranega objekta. Na sre\u010do obstaja alternativa za odli\u010dno vadbo, krepitev mi\u0161ic in <strong>u\u017eivanje na sve\u017eem zraku: <\/strong>funkcionalna vadba na prostem. \u010ce imate v bli\u017eini prostor za uli\u010dno vadbo ali fitnes na prostem, imate sre\u010do. \u010ce ne, brez skrbi &#8211; na voljo je veliko prenosnih <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ostalo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vadbenih pripomo\u010dkov<\/strong><\/a>, ki vam lahko pomagajo pri u\u010dinkoviti vadbi tudi na lastnem dvori\u0161\u010du. Osnovna oprema lahko vklju\u010duje <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sistemi-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbene palice<\/a><\/strong>, <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/utezi-in-palice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/utezi-za-telo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017ei za telo<\/a><\/strong> in ve\u010d. \u010ce imate doma ve\u010d prostora in \u017eelite urediti lastno zunanjo ali <a href=\"https:\/\/gymbeam.si\/blog\/nepogresljivi-pripomocki-za-domaco-telovadnico\/\" class=\"ek-link\"><strong>notranjo telovadnico<\/strong><\/a>, lahko investirate tudi v <a href=\"https:\/\/gymbeam.si\/kletke-in-stojala-za-vadbo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vadbene kletke in stojala<\/strong><\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ne nameravate vlagati v opremo, si vsaj privo\u0161\u010dite vadbo z lastno telesno te\u017eo. Va\u0161e mi\u0161ice bodo dobile nov izziv, ne glede na to, ali ste za\u010detnik ali izku\u0161en \u0161portnik.<\/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 kalorij porabimo med vadbo?<\/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 dejavnosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Poraba kalorij na uro za 65 kg te\u017eko \u017eensko<\/th><th class=\"has-text-align-center\" data-align=\"center\">Poraba kalorij na uro za 80 kg te\u017ekega mo\u0161kega<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalistenika &#8211; vaje s telesno te\u017eo &#8211; zmerna intenzivnost<\/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 &#8211; vaje s telesno te\u017eo &#8211; visoka intenzivnost &#8211; 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\">Vadba za mo\u010d &#8211; visoka intenzivnost<\/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\">Kro\u017ena vadba &#8211; nizka intenzivnost<\/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\">Kro\u017ena vadba &#8211; zmerna intenzivnost<\/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\">Kro\u017eni trening &#8211; visoka intenzivnost z minimalnim po\u010ditkom<\/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 navdih glede vaj z lastno te\u017eo si oglejte na\u0161 \u010dlanek: <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pridite v formo z naslednjimi 12 vajami z lastno te\u017eo<\/a><\/strong>.<\/li>\n\n\n\n<li>Odkrijte ve\u010d prednosti vadbe na prostem v na\u0161em \u010dlanku: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/trening-na-prostem-zakaj-in-kako-zaceti-telovaditi-na-svezem-zraku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Trening na prostem \u2013 zakaj in kako za\u010deti vaditi na sve\u017eem zraku<\/strong><\/a>.<\/li>\n\n\n\n<li>Za za\u010detek boste na\u0161li koristne informacije v na\u0161em \u010dlanku: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-vaditi-v-parku-za-ulicno-vadbo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako za\u010deti z vadbo v uli\u010dnem vadbenem parku?<\/strong><\/a><\/li>\n\n\n\n<li>Za navodila o vajah z uporabo palice za dvigovanje si oglejte na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/naucite-se-telovaditi-na-drogu-za-dvigovanje-s-temi-10-vajami-za-zacetnike-in-napredne-sportnike\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nau\u010dite se vaditi s palico za dvigovanje s temi 10 vajami za za\u010detnike in napredne \u0161portnike<\/strong><\/a><\/li>\n\n\n\n<li>U\u010dinkovite vaje za zgornji del telesa najdete v na\u0161em \u010dlanku: <a aria-label=\"11 vaj na drogu za dvigovanje s trakom za krepitev mi\u0161ic za mo\u010dne roke, hrbet in jedro (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/11-vaj-na-drogu-za-dvigovanje-s-trakom-za-krepitev-misic-za-mocne-roke-hrbet-in-jedro\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 vaj na drogu za dvigovanje s trakom za krepitev mi\u0161ic za mo\u010dne roke, hrbet in jedro<\/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 kalorij porabite med vadbo?\" class=\"wp-image-609402\" title=\"Koliko kalorij porabite med vadbo?\" 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_Vodni_sporti\"><\/span>5. Vodni \u0161porti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko je zunaj vro\u010de, je zelo mamljivo, da se sprostite v hladnem bazenu in si privo\u0161\u010dite nekaj prepotrebnega olaj\u0161anja. Vendar pa lahko ostanete aktivni in kurite kalorije, tudi ko ste v vodi. Ne glede na to, ali izberete <a href=\"https:\/\/gymbeam.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>plavanje<\/strong><\/a>, <strong>veslanje, vaterpolo ali supanje,<\/strong> vas lahko preseneti, kako intenzivne so lahko te aktivnosti. Odli\u010dna stvar pri tem je, da lahko prilagodite intenzivnost glede na svojo raven udobja, zato ni razloga za skrb. Kljub temu, ne glede na to, ali plavate ali veslate, ne pozabite ostati <strong><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\">hidrirani<\/a><\/strong>. V vodi morda ne boste ob\u010dutili \u017eeje, kar lahko <strong>pove\u010da tveganje za pregrevanje.<\/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 kalorij pokurimo z vodnimi \u0161porti?<\/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 dejavnosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Poraba kalorij na uro za 65 kg te\u017eko \u017eensko<\/th><th class=\"has-text-align-center\" data-align=\"center\">Poraba kalorij na uro za 80 kg te\u017ekega mo\u0161kega<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Plavanje na splo\u0161no &#8211; 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\">Plavanje kravla &#8211; hitrost pribli\u017eno 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\">Plavanje prsno &#8211; 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\">Plavanje prsno &#8211; trening ali tekmovanje<\/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 s kanuji ali veslanje s hitrostjo 6,5-9,5 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 s kanuji, kajaki ali veslanje pri hitrosti nad 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\">1 000 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Veslanje &#8211; 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\">Supanje<\/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_Ekipni_sporti\"><\/span>6. Ekipni \u0161porti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lepo vreme prina\u0161a popoln \u010das za u\u017eivanje v aktivnostih s prijatelji. Namesto da se preprosto spro\u0161\u010date ob kavi ali limonadi ali pre\u017eivljate \u010das na festivalih, razmislite o<strong> skupinskih \u0161portih.<\/strong> Zakaj ne bi preizkusili odbojke na pla\u017ei, ko\u0161arke ali nogometa? Ne le, da se boste zabavali in ustvarili veliko novih spominov, ampak je to tudi odli\u010den na\u010din za <strong>pove\u010danje koli\u010dine porabljenih kalorij.<\/strong> Med ekipnimi \u0161porti se lahko pri igri veliko bolj potrudite, kot, na primer, v fitnesu, kjer ste sami, saj vas \u017eene energija vseh sodelujo\u010dih.<\/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 kalorij porabimo pri nekaterih ekipnih \u0161portih?<\/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 dejavnosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Poraba kalorij na uro za 65 kg te\u017eko \u017eensko<\/th><th class=\"has-text-align-center\" data-align=\"center\">Poraba kalorij na uro za 80 kg te\u017ekega mo\u0161kega<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Odbojka &#8211; rekreativna igra<\/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 mivki<\/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 &#8211; rekreativna igra<\/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_Dejavnosti_za_dva_in_vec\"><\/span>7. Dejavnosti za dva in ve\u010d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce nimate celega tima za igranje \u0161porta, to ni te\u017eava. \u0160e vedno se lahko odli\u010dno zabavate z aktivnostmi za le dve osebi. Razmislite o \u0161portih, ki vam omogo\u010dajo, da porabite veliko kalorij, kot so <strong>tenis ali badminton. <\/strong>\u010ce je prisotnih ve\u010d ljudi, lahko igrate v dvojicah. \u010ce i\u0161\u010dete bolj spro\u0161\u010deno aktivnost, poskusite <strong>frisbee.<\/strong> Manj ko je nasprotnik ve\u0161\u010d, ve\u010d boste tekali in <strong>kurili dodatne kalorije.<\/strong> Poleg tega je zmaga dodatna nagrada!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spet boste dali vse od sebe v vro\u010dici igre, saj si zagotovo ne \u017eelite izpustiti zmage. Poleg tega boste na prostem in boste izbolj\u0161ali svoj <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bronasti ten<\/a><\/strong>. Le ne pozabite nanesti za\u0161\u010ditne kreme, da se izognete <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-nastanejo-soncne-opekline-in-kaj-storiti-ko-vas-opece-sonce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">son\u010dnim opeklinam<\/a><\/strong>. Da bi izbolj\u0161ali svoje napore pri pridobivanju tena, lahko razmislite tudi o prehranskih dopolnilih, kot je <a href=\"https:\/\/gymbeam.si\/sun-kiss-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sun Kiss<\/a>, ki vam lahko pomaga dose\u010di popoln sijaj.<\/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 kalorij pokurimo pri zunanjih aktivnostih za dva in ve\u010d?<\/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 dejavnosti<\/th><th class=\"has-text-align-center\" data-align=\"center\">Poraba kalorij na uro za 65 kg te\u017eko \u017eensko<\/th><th class=\"has-text-align-center\" data-align=\"center\">Poraba kalorij na uro za 80 kg te\u017ekega mo\u0161kega<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tenis &#8211; posamezno<\/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 &#8211; tekma<\/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 &#8211; rekreativna igra<\/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<\/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 kalorij ste pokurili s poletnimi aktivnostmi za dva in ve\u010d?\" class=\"wp-image-609418\" title=\"Koliko kalorij ste pokurili s poletnimi aktivnostmi za dva in ve\u010d?\" 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=\"Kako_dolgo_traja_da_shujsamo\"><\/span>Kako dolgo traja, da shuj\u0161amo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj, ko veste, koliko kalorij porabite na uro z razli\u010dnimi zunanjimi aktivnostmi, se verjetno spra\u0161ujete, <strong>koliko \u010dasa bo trajalo, da izgubite en kilogram ma\u0161\u010dobe.<\/strong> \u010ce ne boste spremenili svojih trenutnih prehranjevalnih navad in boste samo dodali telesno aktivnost, bo trajalo dlje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>En kilogram ma\u0161\u010dobe vsebuje <strong>pribli\u017eno 7.700 kcal.<\/strong> Na primer, \u010de se odlo\u010dite za <strong>hojo pri povpre\u010dni hitrosti 6,4 &#8211; 7 km\/h,<\/strong> pri kateri 80 kg te\u017eek mo\u0161ki porabi 440 kcal na uro, bi moral hoditi <strong>17 ur in 30 minut,<\/strong> za izgubo enega kilograma ma\u0161\u010dobe. \u010ce hodite eno uro vsak dan, bo izguba tega kilograma ma\u0161\u010dobe trajala manj kot 3 tedne. \u010ce vklju\u010dite tudi dalj\u0161e pohode v hribe, bo to \u0161e hitreje.<\/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=\"Katere_so_glavne_ugotovitve\"><\/span>Katere so glavne ugotovitve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot lahko vidite, obstaja veliko na\u010dinov, kako ostati aktivni med poletjem in <strong>kuriti veliko kalorij.<\/strong> Zaveza k eni uri prijetne telesne aktivnosti nekajkrat na teden je obvladljiva in dosegljiva za skoraj vsakogar. Vendar pa ne pozabite, da izguba te\u017ee ni le vpra\u0161anje vadbe; <strong>dobro uravnote\u017eena prehrana<\/strong> je klju\u010dna za ustvarjanje kalorijskega deficita. Ko to zdru\u017eite z redno vadbo, optimalnim re\u017eimom spanja in prizadevanji za izogibanje stresu in drugim negativnim dejavnikom, ki bi lahko upo\u010dasnili va\u0161o pot do izgube te\u017ee, ste na poti do uspeha.<\/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 \u010dlanek pomagal ugotoviti, koliko kalorij lahko porabite z zunanjimi \u0161porti? \u010ce je odgovor pritrdilen, ga delite s prijatelji, da tudi njim pomagate pri doseganju njihovih ciljev pri huj\u0161anju.<\/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\/home-workout\" 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.com\/fitness-and-exercise-equipment\" 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>Poletje je idealen \u010das za vse, ki \u017eelijo izgubiti nekaj odve\u010dnih kilogramov. 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