{"id":717271,"date":"2025-05-02T16:00:56","date_gmt":"2025-05-02T14:00:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=717271"},"modified":"2025-05-02T16:00:56","modified_gmt":"2025-05-02T14:00:56","slug":"brzina-otkucaja-srca-koja-sagorijeva-masti-hoce-li-vam-pomoci-da-brze-smrsavite","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/brzina-otkucaja-srca-koja-sagorijeva-masti-hoce-li-vam-pomoci-da-brze-smrsavite\/","title":{"rendered":"Brzina otkucaja srca koja sagorijeva masti: Ho\u0107e li vam pomo\u0107i da br\u017ee smr\u0161avite?"},"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\/brzina-otkucaja-srca-koja-sagorijeva-masti-hoce-li-vam-pomoci-da-brze-smrsavite\/#Kako_se_energija_pohranjuje_u_tijelu\" title=\"Kako se energija pohranjuje u tijelu?\">Kako se energija pohranjuje u tijelu?<\/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\/brzina-otkucaja-srca-koja-sagorijeva-masti-hoce-li-vam-pomoci-da-brze-smrsavite\/#Sto_je_brzina_otkucaja_srca\" title=\"\u0160to je brzina otkucaja srca?\">\u0160to je brzina otkucaja srca?<\/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\/brzina-otkucaja-srca-koja-sagorijeva-masti-hoce-li-vam-pomoci-da-brze-smrsavite\/#Intenzitet_mozemo_pratiti_i_na_druge_nacine\" title=\"Intenzitet mo\u017eemo pratiti i na druge na\u010dine\">Intenzitet mo\u017eemo pratiti i na druge na\u010dine<\/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\/brzina-otkucaja-srca-koja-sagorijeva-masti-hoce-li-vam-pomoci-da-brze-smrsavite\/#Je_li_vjezbanje_odredene_zone_najucinkovitije_za_mrsavljenje\" title=\"Je li vje\u017ebanje odre\u0111ene zone naju\u010dinkovitije za mr\u0161avljenje?\">Je li vje\u017ebanje odre\u0111ene zone naju\u010dinkovitije za mr\u0161avljenje?<\/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\/brzina-otkucaja-srca-koja-sagorijeva-masti-hoce-li-vam-pomoci-da-brze-smrsavite\/#Kako_ucinkovito_vjezbati_da_biste_gubili_kilograme\" title=\"Kako u\u010dinkovito vje\u017ebati da biste gubili kilograme?\">Kako u\u010dinkovito vje\u017ebati da biste gubili kilograme?<\/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\/brzina-otkucaja-srca-koja-sagorijeva-masti-hoce-li-vam-pomoci-da-brze-smrsavite\/#Sto_je_vaznije_od_pracenja_brzine_otkucaja_srca\" title=\"\u0160to je va\u017enije od pra\u0107enja brzine otkucaja srca?\">\u0160to je va\u017enije od pra\u0107enja brzine otkucaja srca?<\/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\/brzina-otkucaja-srca-koja-sagorijeva-masti-hoce-li-vam-pomoci-da-brze-smrsavite\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ljudsko srce kuca od ro\u0111enja do kraja \u017eivota, ali njegov tempo se mijenja prema potrebi. Kada spavamo, kuca sporo, a tijekom intenzivne tjelovje\u017ebe kuca br\u017ee kako bi zadovoljilo energetske potrebe mi\u0161i\u0107a koji rade. Me\u0111utim, energija koju srce pumpa kroz krv mora odnekud do\u0107i. Je li kori\u0161tena energija iz masti, ugljikohidrata ili proteina ovisi o intenzitetu i trajanju tjelovje\u017ebe. Mo\u017ee li se pravilnom tjelovje\u017ebom posti\u0107i da srce kuca kako treba, sagorijeva masno\u0107e i uz to izgubiti na te\u017eini? To \u0107ete saznati u ovom \u010dlanku.      <\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Kako_se_energija_pohranjuje_u_tijelu\"><\/span>Kako se energija pohranjuje u tijelu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Energija<\/strong> koju koristi svaka stanica u tijelu prenosi se i koristi u obliku <strong>adenozin trifosfata (ATP). <\/strong>ATP u tijelu funkcionira kao gorivo koje pokre\u0107e sve molekularne &#8220;motore&#8221;. ATP je neophodan za vitalne procese i tako\u0111er je izvor energije koji se koristi za <strong>kontrakciju mi\u0161i\u0107a.<\/strong> Me\u0111utim, energiju ne primamo u obliku ATP-a, ve\u0107 u obliku hrane, iz koje na\u0161e stanice mogu proizvesti ATP. \u0160to ako imamo vi\u0161e energije nego \u0161to nam je potrebno? Spremamo je za zahtjevan dan.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cesto se masno tkivo naziva energetskom rezervom za zahtjevne dane. Ali istina je da tijelo ima nekoliko na\u010dina za pohranu energije. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2025\/04\/Formy-energie-v-peceni-4.png\" alt=\"\" class=\"wp-image-718920\" title=\"Oblici energije u jetri\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Formy-energie-v-peceni-4.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Formy-energie-v-peceni-4-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Osim <strong>masnog tkiva<\/strong>, gdje su pohranjene <strong>energetski bogate masti<\/strong>, vi\u0161ak energije pohranjujemo u vlastitim mi\u0161i\u0107ima. Mi\u0161i\u0107i ne sadr\u017ee samo vodu i glikogen, ve\u0107 i vlastite zalihe masti. <strong>Glikogen je &#8220;rezervoar&#8221; za pohranu ugljikohidrata<\/strong>, sa\u010dinjen od velikog broja molekula glukoze koje se mogu otpustiti kada je potrebno i iskoristiti za stvaranje ATP-a. Dio glikogena nalazi se i u jetri. U vrijeme dugotrajnog nedostatka energije, stanice mogu posegnuti i za proteinima iz kojih mogu proizvoditi energiju. Me\u0111utim, oni predstavljaju <strong>posljednji resurs.<\/strong>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ho\u0107emo li tijekom sporta prvenstveno koristiti energiju pohranjenu u mastima, glikogenu ili proteinima ovisi o <strong>intenzitetu tjelesne aktivnosti<\/strong> kojom se bavimo. Intenzitet mo\u017eemo odrediti uz pomo\u0107 brzine otkucaja srca.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8350,1562,59881,48487,28095,43123,67378,85879,82417,82705,97915,73165\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Sto_je_brzina_otkucaja_srca\"><\/span>\u0160to je brzina otkucaja srca?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Brzina otkucaja srca nije ni\u0161ta drugo nego <strong>broj otkucaja srca u minuti<\/strong>. Srce neprestano pumpa krv po tijelu, a u\u010destalost tih otkucaja varira ovisno o stvarnim potrebama tijela. Krv koju srce pumpa po tijelu isporu\u010duje kisik i hranjive tvari, a istovremeno odvodi otpadne tvari i CO<sub>2<\/sub>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izvrstan pokazatelj kardiovaskularnog zdravlja je <strong>broj otkucaja srca u mirovanju<\/strong> (RHR). \u0160to je RHR ni\u017ei, to je srce zdravije. U prosjeku, RHR je oko <strong>70 otkucaja u minuti<\/strong>, no 60 &#8211; 100 otkucaja u minuti smatra se zdravim rasponom. Vrhunski sporta\u0161i izdr\u017eljivosti mogu imati RHR koji iznosi<strong>35 &#8211; 40 otkucaja u minuti<\/strong>   <span style=\"margin: 0px; padding: 0px;\"><strong> <\/strong><\/span>zbog dugotrajnog treniranja i prilagodbe<strong>. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"663\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image4-1124x663.jpg\" alt=\"Brzina otkucaja srca nije ni\u0161ta drugo nego broj otkucaja srca u minuti.\" class=\"wp-image-715031\" title=\"Brzina otkucaja srca nije ni\u0161ta drugo nego broj otkucaja srca u minuti. \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image4-1124x663.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image4-400x236.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image4.jpg 1334w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Varijabilnost<\/strong> otkucaja srca (HRV) tako\u0111er je povezana s otkucajima srca. Varijabilnost se odnosi na razliku u vremenu izme\u0111u otkucaja srca. Danas je mogu mjeriti i pametni satovi i prsteni. Mo\u017eemo je koristiti za odre\u0111ivanje aktivnosti <strong>autonomnog \u017eiv\u010danog sustava<\/strong>, za mjerenje na\u0161e razine stresa ili na\u0161e razine oporavka i spremnosti za daljnje aktivnosti.    <\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Intenzitet_mozemo_pratiti_i_na_druge_nacine\"><\/span>Intenzitet mo\u017eemo pratiti i na druge na\u010dine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Brzina otkucaja srca tako\u0111er je povezana s takozvanim <strong>VO2 max<\/strong>, koji predstavlja maksimalnu potro\u0161nju kisika u minuti. \u0160to vi\u0161e kisika mo\u017eemo koristiti, to je ta vrijednost ve\u0107a. Istovremeno, \u0161to je <strong>ve\u0107i VO2 max, to je ni\u017ei na\u0161 broj otkucaja srca u mirovanju.<\/strong> Na temelju VO2 max i brzine otkucaja srca, mo\u017eemo kategorizirati tjelesnu aktivnost prema intenzitetu <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup>:   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Zona<\/strong><\/th><th><strong>VO2 (% od maks.)<\/strong><\/th><th><strong>HR (% od maks.)<\/strong><\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>55 &#8211; 65<\/td><td>60 &#8211; 72<\/td><\/tr><tr><td>2<\/td><td>66 &#8211; 80<\/td><td>72 &#8211; 82<\/td><\/tr><tr><td>3<\/td><td>81 &#8211; 87<\/td><td>82 &#8211; 87<\/td><\/tr><tr><td>4<\/td><td>88 &#8211; 93<\/td><td>88 &#8211; 92<\/td><\/tr><tr><td>5<\/td><td>94 &#8211; 100<\/td><td>93 &#8211; 100<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>HR maks., maksimalni broj otkucaja srca, mo\u017ee se jednostavno izra\u010dunati:<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>211 &#8211; 0.64 x dob = HR maks<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za najto\u010dnije<\/strong>odre\u0111ivanje HR maks., ali i VO2 maks., najprikladniji na\u010din je <strong>testiranje u laboratoriju<\/strong> da bi se odredio maksimalni broj otkucaja srca i potro\u0161nja kisika.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Je_li_vjezbanje_odredene_zone_najucinkovitije_za_mrsavljenje\"><\/span>Je li vje\u017ebanje odre\u0111ene zone naju\u010dinkovitije za mr\u0161avljenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudski organizam ima ATP na raspolaganju u mi\u0161i\u0107ima za <strong>nekoliko sekundi<\/strong> intenzivne fizi\u010dke aktivnosti (npr. sprint). Kada se iscrpe, moraju posegnuti u svoje rezerve i nadoknaditi ATP. Najbr\u017ei izvor je recikliranje ADP-a u ATP pomo\u0107u <a href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kreatina<\/strong><\/a>. Kreatin mo\u017ee zadovoljiti energetske potrebe pri visokom intenzitetu oko 10 sekundi. Me\u0111utim, ako se tjelesna aktivnost nastavi, potrebno je posegnuti u zalihe. Ovisno o intenzitetu, sagorjet \u0107emo vi\u0161e masti ili glikogena.      <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image2-1124x632.jpg\" alt=\"Je li vje\u017ebanje odre\u0111ene zone naju\u010dinkovitije za mr\u0161avljenje?\" class=\"wp-image-715161\" title=\"Je li vje\u017ebanje odre\u0111ene zone naju\u010dinkovitije za mr\u0161avljenje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image2-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image2-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image2.jpg 1365w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>\u0160to je <strong>aktivnost dulja i napornija<\/strong>, tijelo \u0107e vi\u0161e koristiti proteine. Primjer bi bili maratoni, gdje ne treba nadoknaditi samo <a href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">elektrolite<\/a> i <a href=\"https:\/\/gymbeam.hr\/brzi-sacharidy\" target=\"_blank\" rel=\"noreferrer noopener\">ugljikohidrate<\/a> ve\u0107 i <a href=\"https:\/\/gymbeam.hr\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\">esencijalne aminokiseline<\/a> (visokokvalitetni proteini). Dakle, u nekim zonama sagorijevat \u0107emo vi\u0161e masti, u drugima \u0107e tijelo posegnuti za zalihama glikogena ili, u manjoj mjeri, proteinima. Treba dodati da <strong>normalni treninzi gotovo i ne tro\u0161e proteine<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/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><strong>Dakle, tijelo koristi razli\u010dita goriva iz razli\u010ditih rezervoara energije u razli\u010ditim omjerima.<\/strong> Najve\u0107i rezervoar je mast, manji rezervoar je glikogen, a posljednji resurs je energija u proteinima. Iako tijelo koristi sve rezervoare, iz kojeg \u0107e najvi\u0161e crpiti <strong>ovisi o intenzitetu aktivnosti<\/strong>. S pove\u0107anjem intenziteta koristimo sve vi\u0161e ugljikohidrata (glikogena), a manje masti.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od osobe do osobe, kori\u0161tenje masnih zaliha varira. Ovisi o tome je li rije\u010d o osobi koja trenira ili o osobi koja ve\u0107inu vremena sjedi. Ako imate prekomjernu te\u017einu i lo\u0161u tjelesnu kondiciju, sagorijevanje masti doga\u0111a se puno br\u017ee<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/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>U pravilu, ve\u0107inu svojih masnih zaliha mobiliziramo tijekom <strong>aerobne tjelesne aktivnosti umjerenog intenziteta. <\/strong>Drugim rije\u010dima, tijelo sagorijeva najvi\u0161e masti tijekom aktivnosti u gornjoj granici zone 1 i zone 2 (~70 % HR maks.). Me\u0111utim, i dalje je istina da mast nije jedini izvor energije i da se glikogen u mi\u0161i\u0107ima tako\u0111er tro\u0161i u velikim koli\u010dinama. Velik dio masti dolazi i iz mi\u0161i\u0107nih zaliha, ne samo iz masnog tkiva. Pri ve\u0107im intenzitetima prevladava sagorijevanje <strong>glikogena<\/strong>, a u ekstremnim slu\u010dajevima, poput ultramaratona, sagorijevanje proteina tako\u0111er se odvija ve\u0107om brzinom <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup>.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2025\/04\/Spalovanie-tukov-pocas-zataze-4.png\" alt=\"\" class=\"wp-image-718902\" title=\"Sagorijevanje masti tijekom vje\u017ebanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Spalovanie-tukov-pocas-zataze-4.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Spalovanie-tukov-pocas-zataze-4-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Kako_ucinkovito_vjezbati_da_biste_gubili_kilograme\"><\/span>Kako u\u010dinkovito vje\u017ebati da biste gubili kilograme? <br><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Me\u0111utim, sagorijevanje masti <strong>ne zna\u010di<\/strong> da \u0107emo i gubiti salo. Sagorijevanje odre\u0111ene koli\u010dine kalorija u kratkom vremenskom razdoblju tako\u0111er ne zna\u010di da \u0107e sve te kalorije do\u0107i samo iz zalDa bismo se rije\u0161ili masti i smr\u0161avjeli, moramo <strong>sagorjeti vi\u0161e energije nego \u0161to ju unosimo.<\/strong>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dugoro\u010dno gledano, nije va\u017eno \u0161to provodimo sate na traci za tr\u010danje, a pametni sat nam govori da smo sagorjeli stotine kalorija u aerobnoj zoni (za sagorijevanje masti). Ako nismo u <strong>kalorijskom deficitu<\/strong> i unosimo vi\u0161e kalorija nego \u0161to \u0107e tijelo iskoristiti, ne\u0107emo smr\u0161avjeti. Dakle, u kona\u010dnici, nije va\u017eno dolazi li energija iz masti ili glikogena.   <strong>Bez kalorijskog deficita, stalno \u0107emo nadopunjavati te zalihe. Nije va\u017eno koju zonu vje\u017ebamo, va\u017eno je da sagorijevamo vi\u0161e energije nego \u0161to je unosimo.  <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image5-1124x750.jpg\" alt=\"Kako u\u010dinkovito vje\u017ebati da biste gubili kilograme? <br&gt;\" class=\"wp-image-715237\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image5-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image5.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Sto_je_vaznije_od_pracenja_brzine_otkucaja_srca\"><\/span>\u0160to je va\u017enije od pra\u0107enja brzine otkucaja srca?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pra\u0107enje brzine otkucaja srca tijekom aerobnih vje\u017ebi va\u017eno je za pobolj\u0161anje kondicije. Ako nam je cilj <a href=\"https:\/\/gymbeam.hr\/blog\/kako-smrsaviti\/\" target=\"_blank\" rel=\"noreferrer noopener\">mr\u0161avljenje<\/a>, <strong>u praksi mo\u017eemo zanemariti <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/da-li-je-zaista-vazno-pratiti-otkucaje-srca-tijekom-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>brzinu otkucaja srca<\/strong><\/a>. Zajam\u010deni recept za mr\u0161avljenje je <strong>kalorijski deficit u kombinaciji s puno <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>proteina <\/strong><\/a><strong>u <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kvalitetnoj prehrani <\/strong><\/a><strong>i <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>treningu snage<\/strong><\/a><strong>.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U kalorijskom deficitu bez vje\u017ebanja riskiramo da \u0107e tijelo <strong>po\u010deti gubiti i mi\u0161i\u0107nu masu<\/strong>, \u0161to je izuzetno va\u017eno za zdravlje i <a href=\"https:\/\/gymbeam.hr\/blog\/kako-usporiti-starenje-odgovor-lezi-u-telomerima\/\" target=\"_blank\" rel=\"noreferrer noopener\">dugovje\u010dnost<\/a>. Tako\u0111er riskiramo razvoj <a href=\"https:\/\/gymbeam.hr\/blog\/skinny-fat-sto-znaci-kako-to-prepoznati-i-uspjesno-se-boriti-protiv-toga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u201emr\u0161ave pretilosti\u201c<\/a>, koju karakterizira zdrav <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-bmi-kalkulator-i-je-li-uopce-pouzdan\/\" target=\"_blank\" rel=\"noreferrer noopener\">BMI,<\/a> ali ve\u0107i udio masnog tkiva i manje mi\u0161i\u0107a. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dovoljno proteina u prehrani osigurat \u0107e da va\u0161i mi\u0161i\u0107i imaju od \u010dega rasti i od \u010dega se oporavljati nakon zahtjevnijih treninga. Me\u0111utim, u <a href=\"https:\/\/gymbeam.hr\/blog\/8-nacina-za-brzi-oporavak-nakon-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\">procesu oporavka<\/a>, ne smijemo zaboraviti na <a href=\"https:\/\/gymbeam.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kvalitetan san<\/strong><\/a>, koji \u0107e nam tako\u0111er pomo\u0107i da se manje prejedamo i odr\u017eavamo dobre prehrambene navike.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Brzina otkucaja srca nam mo\u017ee puno re\u0107i o stanju na\u0161e fizi\u010dke kondicije. Mo\u017eemo ju koristiti za postavljanje pravilnog plana treninga i osobito za pobolj\u0161anje kardiovaskularnog zdravlja. \u0160to se ti\u010de mr\u0161avljenja, istina je da aerobnim treningom umjerenog intenziteta (npr. hodanjem uzbrdo) sagorijevamo uglavnom rezerve masnog tkiva. Me\u0111utim, ako ne odr\u017eavamo kalorijski deficit, te se zalihe stalno nadopunjuju.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga je najva\u017enije u pogledu mr\u0161avljenja <strong>ostati u kalorijskom deficitu<\/strong> i ne zaboraviti na dobru prehranu, san i trening snage. Bilo kakvo kretanje je bolje nego nikakvo, a ako vam je cilj mr\u0161avljenje, <strong>morate se usredoto\u010diti na unos kalorija, a ne na intenziteta vje\u017ebanja neke zone.<\/strong>  <\/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\/za-mrsavljenje\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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>Brzina otkucaja srca mo\u017ee nam puno re\u0107i o stanju na\u0161e fizi\u010dke kondicije i prema njoj mo\u017eemo postaviti ispravni plan treninga. U ovom \u010dlanku promotrit \u0107emo kakvu ulogu igraju u procesu mr\u0161avljenja i mogu li biti u\u010dinkovit alat koji \u0107e nam pomo\u0107i da br\u017ee do\u0111emo do figure iz snova.  <\/p>\n","protected":false},"author":239,"featured_media":715269,"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":[6368,7352,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-717271","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-mrsavljenje-hr","9":"tag-prehrana-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Brzina otkucaja srca koja sagorijeva masti: Ho\u0107e li vam pomo\u0107i da br\u017ee smr\u0161avite? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tijekom vje\u017ebanja trebali bismo biti u aerobnoj zoni sagorijevanja masti kako bismo br\u017ee smr\u0161avjeli. 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