{"id":722189,"date":"2025-05-20T17:18:45","date_gmt":"2025-05-20T15:18:45","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=722189"},"modified":"2025-05-20T17:19:16","modified_gmt":"2025-05-20T15:19:16","slug":"srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/","title":{"rendered":"Sr\u010dni utrip za izgorevanje ma\u0161\u010dob: Ali vam bo pomagal hitreje shuj\u0161ati?"},"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\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/#Kako_se_v_telesu_shranjuje_energija\" title=\"Kako se v telesu shranjuje energija?\">Kako se v telesu shranjuje energija?<\/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\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/#Kaj_je_srcni_utrip\" title=\"Kaj je sr\u010dni utrip?\">Kaj je sr\u010dni utrip?<\/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\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/#Intenzivnost_lahko_spremljamo_tudi_na_druge_nacine\" title=\"Intenzivnost lahko spremljamo tudi na druge na\u010dine\">Intenzivnost lahko spremljamo tudi 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.si\/blog\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/#Ali_je_vadba_v_dolocenem_obmocju_najucinkovitejsa_pri_hujsanju\" title=\"Ali je vadba v dolo\u010denem obmo\u010dju naju\u010dinkovitej\u0161a pri huj\u0161anju?\">Ali je vadba v dolo\u010denem obmo\u010dju naju\u010dinkovitej\u0161a pri huj\u0161anju?<\/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\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/#Kako_ucinkovito_telovaditi_za_izgubo_teze\" title=\"Kako u\u010dinkovito telovaditi za izgubo te\u017ee?\">Kako u\u010dinkovito telovaditi za izgubo te\u017ee?<\/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\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/#Kaj_je_pomembnejse_od_spremljanja_srcnega_utripa\" title=\"Kaj je pomembnej\u0161e od spremljanja sr\u010dnega utripa?\">Kaj je pomembnej\u0161e od spremljanja sr\u010dnega utripa?<\/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\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010clove\u0161ko srce bije od rojstva do konca \u017eivljenja, vendar se njegov ritem spreminja glede na potrebe. Ko spimo, bije po\u010dasi, med intenzivno vadbo pa se pospe\u0161i, da bi zadovoljilo energijske potrebe delujo\u010dih mi\u0161ic. Vendar mora srce energijo, ki jo \u010drpa skozi kri, od nekod \u010drpati. Ali se energija porabi iz ma\u0161\u010dob, ogljikovih hidratov ali beljakovin, je odvisno od intenzivnosti in trajanja vadbe. Ali lahko s pravilno vadbo spodbudimo srce k pravemu \u010drpanju, da bi pokurili ma\u0161\u010dobe in shuj\u0161ali? To boste izvedeli v tem \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_v_telesu_shranjuje_energija\"><\/span>Kako se v telesu shranjuje energija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Energija, <\/strong>ki jo uporablja vsaka celica v telesu, se prena\u0161a in uporablja v obliki <strong>adenozin trifosfata (ATP). <\/strong>ATP v telesu deluje kot gorivo, ki poganja vse molekularne &#8220;motorje&#8221;. ATP je bistvenega pomena za \u017eivljenjske procese in je tudi vir energije za <strong>kr\u010denje mi\u0161ic.<\/strong> Vendar energije ne prejemamo v obliki ATP, temve\u010d v obliki hrane, iz katere lahko na\u0161e celice proizvajajo ATP. Kaj pa, \u010de imamo ve\u010d energije, kot je potrebujemo? Shranimo jo za zahteven dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ma\u0161\u010dobno tkivo se pogosto ozna\u010duje kot zaloga energije za zahtevne dni. Vendar ima telo ve\u010d na\u010dinov za shranjevanje 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.si\/blog\/wp-content\/uploads\/2025\/05\/Oblike-energije-v-telesu.jpg\" alt=\"\" class=\"wp-image-723362\" title=\"Oblike energije v jetrih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Oblike-energije-v-telesu.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Oblike-energije-v-telesu-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Poleg <strong>ma\u0161\u010dobnega tkiva,<\/strong> kjer se shranjujejo <strong>energijsko bogate ma\u0161\u010dobe,<\/strong> odve\u010dno energijo shranjujemo tudi v mi\u0161icah. Mi\u0161ice poleg vode in glikogena vsebujejo tudi lastne ma\u0161\u010dobne zaloge. <strong>Glikogen je &#8220;rezervoar&#8221; za shranjevanje ogljikovih hidratov,<\/strong> sestavljen iz velikega \u0161tevila molekul glukoze, ki se lahko po potrebi sprostijo in uporabijo za proizvodnjo ATP. Nekaj glikogena je tudi v jetrih. Ob dolgotrajnem pomanjkanju energije lahko celice pose\u017eejo tudi po beljakovinah, iz katerih lahko pridobivajo energijo. Vendar so te<strong> zadnji izhod.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od <strong>intenzivnosti telesne dejavnosti<\/strong> je odvisno, ali med \u0161portom porabimo predvsem energijo, shranjeno v ma\u0161\u010dobah, glikogenu ali beljakovinah. Intenzivnost lahko dolo\u010dimo s sr\u010dnim utripom.  <\/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=\"44248,46435,46912,53755,64381\" ><\/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=\"Kaj_je_srcni_utrip\"><\/span>Kaj je sr\u010dni utrip?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sr\u010dni utrip ni ni\u010d drugega kot<strong> \u0161tevilo sr\u010dnih utripov na minuto.<\/strong> Srce nenehno \u010drpa kri po telesu, pogostost teh utripov pa se spreminja glede na dejanske potrebe telesa. Kri, ki jo srce \u010drpa po telesu, prina\u0161a kisik in hranilne snovi, hkrati pa odvaja odpadne snovi in 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>Odli\u010den pokazatelj zdravja srca in o\u017eilja je <strong>sr\u010dni utrip v mirovanju<\/strong> (RHR &#8211; ang. Resting Heart Rate). Ni\u017eji kot je RHR, bolj zdravo je srce. V povpre\u010dju je RHR pribli\u017eno <strong>70 utripov na minuto,<\/strong> za zdravega pa velja razpon od 60 do 100 utripov na minuto. Pri vrhunskih vzdr\u017eljivostnih \u0161portnikih je lahko RHR<strong> 35-40 utripov na minuto,<\/strong> zaradi dolgotrajnega treniranja in prilagajanja<strong>. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/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=\"Sr\u010dni utrip ni ni\u010d drugega kot \u0161tevilo sr\u010dnih utripov na minuto.\" class=\"wp-image-715031\" title=\"Sr\u010dni utrip ni ni\u010d drugega kot \u0161tevilo sr\u010dnih utripov na minuto. \" 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>S sr\u010dnim utripom je povezana tudi <strong>variabilnost<\/strong> sr\u010dnega utripa (HRV). Variabilnost se nana\u0161a na \u010dasovno razliko med posameznimi sr\u010dnimi utripi. Danes jo lahko merijo tudi pametne ure in prstani. Z njo lahko dolo\u010dimo aktivnost <strong>avtonomnega \u017eiv\u010dnega sistema,<\/strong> izmerimo raven stresa ali stopnjo regeneracije in pripravljenosti za nadaljnje dejavnosti.<\/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=\"Intenzivnost_lahko_spremljamo_tudi_na_druge_nacine\"><\/span>Intenzivnost lahko spremljamo tudi na druge na\u010dine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sr\u010dni utrip je povezan tudi s tako imenovanim <strong>VO2 max,<\/strong> ki predstavlja najve\u010djo porabo kisika na minuto. Ve\u010d kisika lahko porabimo, vi\u0161ja je ta vrednost. Hkrati pa velja, da <strong>vi\u0161ji kot je VO2 max, ni\u017eji je na\u0161 sr\u010dni utrip v mirovanju.<\/strong> Na podlagi VO2 max in sr\u010dnega utripa lahko telesno dejavnost razvrstimo glede na intenzivnost: <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/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>Obmo\u010dje<\/strong><\/th><th><strong>VO2 (% najve\u010dje vrednosti)<\/strong><\/th><th><strong>HR (% najve\u010dje vrednosti)<\/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 max, najvi\u0161ji sr\u010dni utrip, je mogo\u010de preprosto izra\u010dunati:<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>211 &#8211; 0,64 x starost = HR max<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za <strong>najnatan\u010dnej\u0161o <\/strong>dolo\u010ditev najve\u010djega sr\u010dnega utripa in tudi VO2 max je najprimernej\u0161i na\u010din <strong>testiranje v laboratoriju<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Ali_je_vadba_v_dolocenem_obmocju_najucinkovitejsa_pri_hujsanju\"><\/span>Ali je vadba v dolo\u010denem obmo\u010dju naju\u010dinkovitej\u0161a pri huj\u0161anju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clove\u0161ko telo ima v mi\u0161icah na voljo ATP za<strong> nekaj sekund<\/strong> intenzivne telesne dejavnosti (npr. \u0161print). Ko se iz\u010drpajo, morajo se\u010di v svoje rezerve in dopolniti ATP. Najhitrej\u0161i vir je recikliranje ADP v ATP s pomo\u010djo <a href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kreatina<\/strong><\/a>. Kreatin lahko zadovolji potrebe po energiji pri visoki intenzivnosti za pribli\u017eno 10 sekund. \u010ce pa telesna aktivnost traja, je treba pose\u010di v zaloge. Glede na intenzivnost bomo porabili ve\u010d ma\u0161\u010dob ali 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=\"Ali je vadba v dolo\u010denem obmo\u010dju naju\u010dinkovitej\u0161a pri huj\u0161anju?\" class=\"wp-image-715161\" title=\"Ali je vadba v dolo\u010denem obmo\u010dju naju\u010dinkovitej\u0161a pri huj\u0161anju?\" 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>\u010cim <strong>dalj\u0161a in napornej\u0161a<\/strong> je dejavnost, tem ve\u010d beljakovin bo telo porabilo. Tak primer so maratoni, kjer je treba poleg <a href=\"https:\/\/gymbeam.si\/elektroliti-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">elektrolitov<\/a> in <a href=\"https:\/\/gymbeam.si\/hitri-ogljikovi-hidrati\" target=\"_blank\" rel=\"noreferrer noopener\">ogljikovih hidratov<\/a> obnoviti tudi <a href=\"https:\/\/gymbeam.si\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\">esencialne aminokisline<\/a> (visokokakovostne beljakovine). Tako bomo v nekaterih obmo\u010djih kurili ve\u010d ma\u0161\u010dob, na drugih pa bo telo poseglo po zalogah glikogena ali v manj\u0161i meri po beljakovinah. Treba je dodati, da <strong>pri obi\u010dajni vadbi skoraj ne porabimo beljakovin.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tako telo uporablja razli\u010dna goriva iz razli\u010dnih virov energije v razli\u010dnih razmerjih.<\/strong> Najve\u010dja zaloga so ma\u0161\u010dobe, manj\u0161a zaloga je glikogen, zadnja zaloga pa je energija v beljakovinah. \u010ceprav telo uporablja vse zaloge, <strong>je od intenzivnosti dejavnosti odvisno,<\/strong> iz katere jih bo \u010drpalo najve\u010d. Z nara\u0161\u010danjem intenzivnosti uporabljamo vedno ve\u010d ogljikovih hidratov (glikogena) in vedno manj ma\u0161\u010dob.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uporaba ma\u0161\u010dobnih zalog se razlikuje od osebe do osebe. Odvisno je od tega, ali gre za trenirano osebo ali osebo, ki ve\u010dino \u010dasa sedi. \u010ce imate prekomerno telesno te\u017eo in ste v slabi telesni pripravljenosti, se izgorevanje ma\u0161\u010dob zgodi veliko prej. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najve\u010d ma\u0161\u010dobnih zalog praviloma sprostimo med <strong>zmerno intenzivno aerobno telesno dejavnostjo. <\/strong>Z drugimi besedami, telo izgoreva najve\u010d ma\u0161\u010dob med aktivnostjo v zgornji meji obmo\u010dja 1 in obmo\u010dja 2 (~ 70% HR max). \u0160e vedno pa velja, da ma\u0161\u010dobe niso edini vir energije in da se v velikih koli\u010dinah porablja tudi glikogen v mi\u0161icah. Velik del ma\u0161\u010dobe prihaja tudi iz mi\u0161i\u010dnih zalog, ne le iz ma\u0161\u010dobnega tkiva. Pri vi\u0161jih intenzivnostih prevladuje izgorevanje<strong> glikogena, <\/strong>v ekstremnih primerih, kot so ultramaratonci, pa se v ve\u010dji meri izgorevajo tudi beljakovine. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2025\/05\/Izgorevanje-mascob-med-vadbo.jpg\" alt=\"\" class=\"wp-image-723444\" title=\"Izgorevanje ma\u0161\u010dob med vadbo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Izgorevanje-mascob-med-vadbo.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Izgorevanje-mascob-med-vadbo-400x267.jpg 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_telovaditi_za_izgubo_teze\"><\/span>Kako u\u010dinkovito telovaditi za izgubo te\u017ee?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kurjenje ma\u0161\u010dob pa <strong>ne pomeni, da<\/strong> bomo tudi izgubili ma\u0161\u010dobo. Izgorevanje dolo\u010dene koli\u010dine kalorij v kratkem \u010dasu prav tako ne pomeni, da bodo vse te kalorije pri\u0161le samo iz ma\u0161\u010dobnih zalog. Da bi se znebili ma\u0161\u010dobe in shuj\u0161ali, moramo <strong>porabiti ve\u010d energije, kot je sprejmemo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dolgoro\u010dno ni pomembno, da ure in ure pre\u017eivimo na tekalni stezi, pametna ura pa nam sporo\u010da, da smo pokurili na stotine kalorij v aerobnem obmo\u010dju (za izgorevanje ma\u0161\u010dob). \u010ce nismo v <strong>kalorijskem primanjkljaju<\/strong> in sprejemamo ve\u010d kalorij, kot jih bo telo porabilo, ne bomo shuj\u0161ali. Zato na koncu ni pomembno, ali energija prihaja iz ma\u0161\u010dob ali glikogena. <strong>Brez primanjkljaja kalorij bomo te zaloge nenehno dopolnjevali. Ni pomembno, v katerem obmo\u010dju vadimo, pomembno je, da porabimo ve\u010d energije, kot je sprejmemo.<\/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 telovaditi za izgubo te\u017ee?\" 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=\"Kaj_je_pomembnejse_od_spremljanja_srcnega_utripa\"><\/span>Kaj je pomembnej\u0161e od spremljanja sr\u010dnega utripa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spremljanje sr\u010dnega utripa med aerobno vadbo je pomembno za izbolj\u0161anje telesne pripravljenosti. \u010ce je na\u0161 cilj <a href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati\/\" target=\"_blank\" rel=\"noreferrer noopener\">izguba telesne te\u017ee<\/a>, <strong>lahko v praksi zanemarimo <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/je-med-treningom-res-pomembno-spremljati-srcni-utrip\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sr\u010dni utrip<\/strong><\/a>. Zagotovljen recept za izgubo telesne te\u017ee je <strong>primanjkljaj kalorij v kombinaciji z veliko <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>beljakovinami<\/strong><\/a><strong> v<\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> kakovostni prehrani<\/strong><\/a><strong> in s <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/dieta-kardio-in-trening-moci-kaj-se-najbolje-izkaze-pri-hujsanju\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>treningom za mo\u010d<\/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>Pri pomanjkanju kalorij brez vadbe tvegamo, da bo telo <strong>za\u010delo izgubljati tudi mi\u0161i\u010dno maso,<\/strong> ki je izredno pomembna za zdravje in <a href=\"https:\/\/gymbeam.si\/blog\/kako-upocasniti-staranje-odgovor-se-skriva-v-telomerih\/\" target=\"_blank\" rel=\"noreferrer noopener\">dolgo\u017eivost<\/a>. Tvegamo tudi, da se bo razvila<a href=\"https:\/\/gymbeam.si\/blog\/skinny-fat-kaj-je-vitka-debelost-kako-jo-prepoznati-in-se-uspesno-boriti-proti-njej\/\" target=\"_blank\" rel=\"noreferrer noopener\">&#8220;vitka debelost&#8221;<\/a>, za katero je zna\u010dilen zdrav <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-itm-kalkulator-in-ali-je-sploh-zanesljiv\/\" target=\"_blank\" rel=\"noreferrer noopener\">indeks telesne mase<\/a>, vendar ve\u010dji dele\u017e ma\u0161\u010dobnega tkiva in manj mi\u0161ic. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zadostna koli\u010dina beljakovin v prehrani bo poskrbela, da bodo imele va\u0161e mi\u0161ice gradivo za rast in regeneracijo po zahtevnej\u0161ih vadbah. Vendar pa v <a href=\"https:\/\/gymbeam.si\/blog\/8-nacinov-za-hitro-okrevanje-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\">procesu regeneracije<\/a> ne smemo pozabiti na <a href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kakovosten spanec<\/strong><\/a>, ki nam bo prav tako pomagal, da se bomo manj prenajedali in ohranjali dobre prehranjevalne navade.<\/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=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sr\u010dni utrip nam lahko veliko pove o na\u0161em telesnem stanju. Z njim lahko dolo\u010dimo pravi na\u010drt vadbe in izbolj\u0161amo predvsem zdravje srca in o\u017eilja. Kar zadeva huj\u0161anje, je res, da pri zmerno intenzivnem aerobnem treningu (npr. hoji v hrib) kurimo predvsem zaloge ma\u0161\u010dobnega tkiva. \u010ce pa ne vzdr\u017eujemo kalorijskega primanjkljaja, se te zaloge nenehno polnijo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je pri huj\u0161anju najpomembnej\u0161e, da<strong> ostanete v kalori\u010dnem primanjkljaju<\/strong> in ne pozabite na dobro prehrano, spanje in vadbo za mo\u010d. Vsako gibanje je bolj\u0161e kot ni\u010d gibanja in \u010de je va\u0161 cilj izguba telesne te\u017ee, <strong>se morate osredoto\u010diti na vnos kalorij in ne na obmo\u010dje intenzivnosti vadbe.<\/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.com\/protein-for-weight-loss\" 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.com\/fat-burners\" 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>Sr\u010dni utrip nam lahko veliko pove o stanju na\u0161e telesne pripravljenosti in glede na to lahko dolo\u010dimo pravi na\u010drt vadbe. V tem \u010dlanku si bomo ogledali, kak\u0161no vlogo ima v procesu huj\u0161anja in ali je lahko u\u010dinkovito orodje, ki nam pomaga hitreje priti do sanjske postave.<\/p>\n","protected":false},"author":239,"featured_media":715281,"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":[121],"tags":[6375,7359,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-722189","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-prehrana-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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>Sr\u010dni utrip za izgorevanje ma\u0161\u010dob: Ali vam bo pomagal hitreje shuj\u0161ati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Med vadbo moramo biti v aerobnem obmo\u010dju za izgorevanje ma\u0161\u010dob, da bi hitreje shuj\u0161ali. 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V tem \u010dlanku bomo preverili, ali to res dr\u017ei.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-05-20T15:18:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-20T15:19:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2025\/04\/Dizajn-bez-nazvu.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jakub V\u00edglask\u00fd\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jakub V\u00edglask\u00fd\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/\"},\"author\":{\"name\":\"Jakub V\u00edglask\u00fd\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/a2b66be58881448bd2230a57afa411e0\"},\"headline\":\"Sr\u010dni utrip za izgorevanje ma\u0161\u010dob: Ali vam bo pomagal hitreje shuj\u0161ati?\",\"datePublished\":\"2025-05-20T15:18:45+00:00\",\"dateModified\":\"2025-05-20T15:19:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/\"},\"wordCount\":1429,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Dizajn-bez-nazvu.png\",\"keywords\":[\"huj\u0161anje\",\"prehrana\",\"zdrav \u017eivljenjski slog\",\"zdravje\"],\"articleSection\":[\"Kako shuj\u0161ati\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/\",\"name\":\"Sr\u010dni utrip za izgorevanje ma\u0161\u010dob: Ali vam bo pomagal hitreje shuj\u0161ati? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/srcni-utrip-za-izgorevanje-mascob-ali-vam-bo-pomagal-hitreje-shujsati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Dizajn-bez-nazvu.png\",\"datePublished\":\"2025-05-20T15:18:45+00:00\",\"dateModified\":\"2025-05-20T15:19:16+00:00\",\"description\":\"Med vadbo moramo biti v aerobnem obmo\u010dju za izgorevanje ma\u0161\u010dob, da bi hitreje shuj\u0161ali. 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