{"id":734459,"date":"2025-07-28T12:24:45","date_gmt":"2025-07-28T10:24:45","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=734459"},"modified":"2025-07-28T12:25:13","modified_gmt":"2025-07-28T10:25:13","slug":"6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/","title":{"rendered":"6 na\u010dina na koje vje\u017ebanje pospje\u0161uje mentalno zdravlje"},"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\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#Mentalno_zdravlje_ne_moze_se_odvojiti_od_fizickog_zdravlja\" title=\"Mentalno zdravlje ne mo\u017ee se odvojiti od fizi\u010dkog zdravlja\">Mentalno zdravlje ne mo\u017ee se odvojiti od fizi\u010dkog zdravlja<\/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\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#6_razloga_zbog_kojih_vjezbanje_koristi_vasem_umu_i_psihi\" title=\"6 razloga zbog kojih vje\u017ebanje koristi va\u0161em umu i psihi\">6 razloga zbog kojih vje\u017ebanje koristi va\u0161em umu i psihi<\/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\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Mentalno zdravlje<\/strong> sastavni je dio op\u0107eg zdravlja i uvelike utje\u010de na fizi\u010dko zdravlje. Unato\u010d modernom medicinskom napretku, s nekim se bolestima sve te\u017ee boriti. Pored nezaraznih bolesti poput raka, dijabetesa i pretilosti, do\u0161lo je do relativno velikog <strong>pove\u0107anja broja mentalnih bolesti, osobito depresije.<\/strong> Prema WHO-u, do 5 % svjetske populacije pati od depresije. Izvje\u0161taj WHO-a iz 2022. uklju\u010divao je depresiju me\u0111u bolesti koje su tako\u0111er rezultat nedostatka vje\u017ebanja.    <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\n<p>Kakva je veza izme\u0111u mentalnog i fizi\u010dkog zdravlja i \u0161to mi mo\u017eemo u\u010diniti u vezi toga? Je li trening snage prikladan &#8220;lijek&#8221; za psiholo\u0161ke poreme\u0107aje? Sve \u0107ete to 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\"><span class=\"ez-toc-section\" id=\"Mentalno_zdravlje_ne_moze_se_odvojiti_od_fizickog_zdravlja\"><\/span>Mentalno zdravlje ne mo\u017ee se odvojiti od fizi\u010dkog zdravlja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Fizi\u010dko zdravlje usko je povezano s mentalnim zdravljem <\/strong>i pogre\u0161no je misliti da ih mo\u017eemo tretirati kao dva odvojena svijeta. Biologija ljudskog tijela govori nam to izravno, a zahvaljuju\u0107i tome, znamo da <strong>mozak intenzivno komunicira<\/strong> s <a href=\"https:\/\/gymbeam.hr\/blog\/imunoloski-sustav-kako-funkcionira-i-koje-dobrobiti-ima-od-cijepljenja\/\" target=\"_blank\" rel=\"noreferrer noopener\">imunolo\u0161kim sustavom<\/a>, mi\u0161i\u0107nom masom, masnim tkivom ili \u010dak <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-mikrobiom-i-kako-zdravlje-crijeva-moze-utjecati-na-vasu-fizicku-i-mentalnu-kondiciju\/\" target=\"_blank\" rel=\"noreferrer noopener\">mikrobiomom crijeva<\/a>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovom se vezom bavi zasebna znanstvena disciplina \u010dije ime obuhva\u0107a sve uklju\u010dene sustave &#8211;<strong> psihoneuroendokrinoimunologija (PNEI). <\/strong>Glavni cilj je razjasniti <strong>kako mentalno zdravlje utje\u010de na fizi\u010dko zdravlje (i obrnuto).<\/strong> Sredi\u0161nja tema ove discipline je stres, ali vrlo lako mo\u017eemo uklju\u010diti utjecaj tjelesne aktivnosti na mentalno zdravlje. <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<p>Danas ve\u0107 znamo da <strong>dovoljno kretanja<\/strong>, <a href=\"https:\/\/gymbeam.hr\/blog\/plan-treninga-i-vjezbe\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>trening snage<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zdrava prehrana<\/strong><\/a><strong> i <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>dovoljno sna<\/strong><\/a> pozitivno utje\u010du na <strong>mentalno zdravlje.<\/strong> Me\u0111utim, ne smijemo zaboraviti na \u010dinjenicu da je <strong>depresija <\/strong><strong>bolest<\/strong> koja <strong>zahtijeva lije\u010denje <\/strong>od strane stru\u010dnjaka i ne mo\u017ee se uvijek rije\u0161iti promjenama na\u010dina \u017eivota. To je bolest u kojoj se <strong>simptomi <\/strong>razlikuju od pacijenta do pacijenta<strong>.<\/strong> Njihov odgovor na lije\u010denje tako\u0111er varira, a u najte\u017eim slu\u010dajevima, na\u017ealost, ni\u0161ta ne\u0107e upaliti. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-1124x749.jpg\" alt=\"Utjecaj fizi\u010dkog zdravlja na mentalno blagostanje\" class=\"wp-image-730148\" title=\"Utjecaj fizi\u010dkog zdravlja na mentalno blagostanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_razloga_zbog_kojih_vjezbanje_koristi_vasem_umu_i_psihi\"><\/span>6 razloga zbog kojih vje\u017ebanje koristi va\u0161em umu i psihi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vje\u017ebanje poma\u017ee protiv stresa<\/h3>\n\n\n\n<p>Vje\u017ebanje i osobito trening snage oblici su fizi\u010dkog stresa za tijelo. Tijelo reagira na takav stres na isti na\u010din kao i na bilo koji drugi stres &#8211; sa stresnom reakcijom. To je uvijek isto u principu. Me\u0111utim, razlikujemo <strong>akutan i kroni\u010dni stres<\/strong>, odnosno stres koji traje kratko vrijeme i smiruje se nakon \u0161to je situacija rije\u0161ena, ili stres koji traje du\u017ee vrijeme i \u010desto ga nismo ni svjesni.    <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kroni\u010dni stres<\/strong><\/a> povezan je s povi\u0161enom razinom <strong>kortizola<\/strong> koji negativno utje\u010de na funkcioniranje imunolo\u0161kog sustava. Potonji je izuzetno va\u017ean ne samo za za\u0161titu od patogena, ve\u0107 i u potrazi za starim i o\u0161te\u0107enim stanicama tijela. Imunolo\u0161ki sustav suzbijen kortizolom tijekom dugog vremenskog razdoblja mo\u017ee biti okida\u010d za autoimune bolesti, zajedno s drugim \u010dimbenicima, koji mogu pridonijeti raku i smanjiti obranu tijela protiv mogu\u0107ih infekcija.   <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><\/li>\n\n\n\n<li><strong>Akutni stres<\/strong> tako\u0111er je uzrokovan vje\u017ebanjem, tijekom kojeg tako\u0111er raste razina kortizola. Ovaj porast razine kortizola je bezopasan i neophodan za pravilan odgovor tijela na pove\u0107ani stres. Me\u0111utim, tijelo reagira adaptivno na njega, tj. uklju\u010duje sve mehanizme koji vode do suo\u010davanja sa stresnom reakcijom. Ti adaptivni mehanizmi u kona\u010dnici dovode do bla\u017ee reakcije na stres u drugim stresnim situacijama. Drugim rije\u010dima,<strong>ako se fizi\u010dki stresiramo vje\u017ebanjem, bit \u0107emo bolje sposobni podnijeti stresove koje nam donosi obi\u010dan \u017eivot<\/strong>. <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>        <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bolja otpornost na svakodnevne stresove ne samo da \u0107e pobolj\u0161ati imunolo\u0161ki sustav i fizi\u010dko zdravlje, ve\u0107 \u0107e zasigurno pomo\u0107i i u <strong>odr\u017eavanju dobrog raspolo\u017eenja<\/strong>, \u0161to \u0107e zauzvrat koristiti i va\u0161oj psihi. Bolje upravljanje stresom ima efekt snje\u017ene grude &#8211; <strong>\u0161to bolje upravljamo stresom, to smo bolji i bolje se mo\u017eemo nositi s daljnjim stresom. <\/strong>Tjelovje\u017eba u kombinaciji s drugim metodama upravljanja stresom zajam\u010deno pobolj\u0161ava svakodnevni \u017eivot.  <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-1124x843.jpg\" alt=\"Utjecaj vje\u017ebanja na stres\" class=\"wp-image-730165\" title=\"Utjecaj vje\u017ebanja na stres\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Redovito vje\u017ebanje resetira sustav dopamina<\/h3>\n\n\n\n<p><strong>Na raspolo\u017eenje i mentalno zdravlje<\/strong> utje\u010du primarne tvari koje se nalaze u mozgu i koriste se za prijenos signala izme\u0111u neurona &#8211; neurotransmiteri. Me\u0111u naj\u010de\u0161\u0107e spominjanim tvarima u kontekstu raspolo\u017eenja i mentalnog zdravlja su <strong>dopamin i serotonin. <\/strong>Obje ove tvari nazivaju se molekulama sre\u0107e. Me\u0111utim, to nije sasvim to\u010dno.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/dopamin-donosi-radost-i-motivaciju-ali-njegov-visak-moze-biti-stetan-trebate-li-detoksikaciju-od-dopamina\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dopamin<\/strong><\/a> je neurotransmiter koji nas poti\u010de na djelovanje izazivaju\u0107i <strong>osje\u0107aj o\u010dekivane nagrade.<\/strong> Kada u\u010dinimo ne\u0161to ugodno ili nagra\u0111uju\u0107e, razina dopamina raste i mozak to &#8220;pamti&#8221; kao nagra\u0111uju\u0107e pona\u0161anje. Problem nastaje kod ovisnosti kada je ovaj sustav poreme\u0107en &#8211; droge ili ovisni\u010dko pona\u0161anje uzrokuju ekstremne nalete dopamina na koje se mozak navikne. S vremenom se osjetljivost mozga na dopamin smanjuje, pa obi\u010dne stvari prestaju donositi radost. Kao rezultat toga, osoba se sve vi\u0161e oslanja na ovisni\u010dku tvar ili pona\u0161anje da bi uop\u0107e i\u0161ta osjetila.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sli\u010dno tome, mo\u017eemo &#8220;iscrpiti&#8221; svoj mozak dopaminom <a href=\"https:\/\/gymbeam.hr\/blog\/kako-beskonacno-pregledavanje-po-drustvenim-mrezama-utjece-na-vas\/\" target=\"_blank\" rel=\"noreferrer noopener\">skrolanjem dru\u0161tvenim mre\u017eama<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-smanjiti-visokopreradenu-hranu-u-vasoj-prehrani-i-jesti-zdravije\/\" target=\"_blank\" rel=\"noreferrer noopener\">jedu\u0107i nezdravu hranu<\/a>, ili maratonski gledaju\u0107i sapunice. Sve aktivnosti koje nas dovode u <strong>deficit dopamina<\/strong> <strong>kradu <\/strong>ne sam na\u0161u <strong>pa\u017enju<\/strong>, ve\u0107 i na\u0161u <strong>motivaciju da napravimo ostale stvari.<\/strong> Ove neproduktivne i nezdrave aktivnosti popularno se nazivaju <strong>&#8220;jeftini dopamin&#8221;.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Redovitim vje\u017ebanjem mo\u017eemo <strong>reprogramirati<\/strong> mozak u deficit dopamina. Ako se ne radi o te\u0161koj ovisnosti o drogama, ve\u0107 o bla\u017eem izvoru &#8220;jeftinog&#8221; dopamina, tjelesnom aktivno\u0161\u0107u mo\u017eemo do\u0107i u zdravije i motiviranije stanje. Trening snage <strong>pove\u0107ava broj dopaminskih receptora u mozgu<\/strong>. To zna\u010di da mozak bolje reagira \u010dak i na male doze dopamina i ne zahtijeva istu koli\u010dinu koju su mu nekad davali nezdrava hrana ili skrolanje dru\u0161tvenim mre\u017eama.    <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/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>Vje\u017ebanje tako\u0111er pove\u0107ava razinu dopamina, \u0161to je povezano s dugoro\u010dnim pove\u0107anjem motivacije. Osim u\u010dinka na sustav dopamina, tijekom vje\u017ebanja se pove\u0107ava i proizvodnja <strong>serotonina<\/strong> u mozgu. Serotonin se mo\u017ee <strong>prije smatrati molekulom sre\u0107e nego dopamin.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U principu, djeluje kao protute\u017ea dopaminu: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dopamin <\/strong>nam govori da <strong>\u017eelimo vi\u0161e i vi\u0161e<\/strong>, <\/li>\n\n\n\n<li><strong>Serotonin <\/strong>je inhibitor i govori nam da <strong>bi bilo dosta ne\u010dega.<\/strong> <\/li>\n<\/ul>\n\n\n\n<p>Ugodan osje\u0107aj zadovoljstva posredovan je serotoninom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"51547,37915,28554,82252,3885,86272,33496,28082,7185,28186,6626,6454\" ><\/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<h3 class=\"wp-block-heading\">3. Vje\u017ebanje izbacuje &#8220;droge&#8221; iz mozga<\/h3>\n\n\n\n<p>Unato\u010d \u010dinjenici da svi volimo pri\u010dati o <strong>endorfinima nakon vje\u017ebanja<\/strong>, istina je da malo njih zapravo odlazi u mozak. Oni se lu\u010de prvenstveno na mjestima gdje dolazi do o\u0161te\u0107enja i tamo ubla\u017eavaju bol. Takva o\u0161te\u0107enja nastaju i tijekom intenzivnog vje\u017ebanja. Ali \u0161to uzrokuje taj <strong>ugodan osje\u0107aj nakon napornog treninga<\/strong>?    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim serotonina, to su <strong>endokanabinoidi<\/strong>, tvari koje proizvodi mozak, a koje djeluju na kanabinoidne receptore. To su isti receptori na koje djeluju THC i drugi narkotici koji izazivaju ovisnost. Me\u0111utim, prefiks <strong>&#8216;endo-&#8216;<\/strong> zna\u010di da ih proizvodi na\u0161e tijelo. Dakle, nakon vje\u017ebanja, mozak stvara vlastite &#8220;droge&#8221;. &#8220;Mu\u010denje&#8221; tijela tijekom <a href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" target=\"_blank\" rel=\"noreferrer noopener\">terapije hladnom vodom<\/a> ima sli\u010dan u\u010dinak. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup>        <\/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\">4. Mi\u0161i\u0107i su izvor tvari koje mogu pomo\u0107i u smanjenju simptoma depresije<\/h3>\n\n\n\n<p>Trening snage, koji izaziva reakciju na stres, tako\u0111er je <strong>izvor upale<\/strong> u radnim mi\u0161i\u0107ima. Tijelo se stoga mora prilagoditi intenzivnom treningu kako bi odr\u017ealo <strong>homeostasis<\/strong>, tj. stanje unutarnje ravnote\u017ee u tijelu. Dakle, trening snage stimulira stanice imunolo\u0161kog sustava da poprave potencijalnu \u0161tetu i smanje upalu. Nedavna otkri\u0107a upu\u0107uju na to da je depresija bolest <strong>pra\u0107ena upalnim procesom<\/strong> koji negativno utje\u010de na funkcioniranje mozga. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/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>Osim boljeg funkcioniranja imuniteta, mi\u0161i\u0107i su tako\u0111er izvor tvari koje reguliraju odgovor na upalu. Te se tvari nazivaju <strong>citokini <\/strong>i posreduju signale upale u tijelu. <strong>Kontrakcije mi\u0161i\u0107a izvor su protuupalnih citokina<\/strong>, koje nazivamo miokinima. Najpoznatiji su interleukin 6 (IL-6) i interleukin 15 (IL-15).   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9, 10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>IL-6<\/strong> upalni je u imunolo\u0161kom odgovoru, ali se proizvodi u velikim koli\u010dinama tijekom vje\u017ebanja i poma\u017ee u pobolj\u0161anju osjetljivosti na inzulin, a istovremeno ima <strong>protuupalne<\/strong> u\u010dinke. Zajedno s <strong>IL-15<\/strong>, imaju sposobnost prodiranja sve <strong> <\/strong>do <strong>mozga i tamo tako\u0111er smanje upalu lokalno.<\/strong> IL-15 tako\u0111er djeluje na mozak istim mehanizmom kao i uobi\u010dajeno propisivani antidepresivi, koji inhibiraju ponovnu pohranu serotonina. Zbog toga se pokazalo da je redovita tjelesna aktivnost u\u010dinkovit tretman za blagu do umjerenu depresiju. <strong>IL-15, koji izravno proizvode mi\u0161i\u0107i, pove\u0107ava koncentraciju serotonina u mozgu<\/strong>, ispoljavaju\u0107i antidepresivne u\u010dinke i pobolj\u0161avaju\u0107i raspolo\u017eenje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup> <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1124x749.jpg\" alt=\"Trening snage ima protuupalne u\u010dinke\" class=\"wp-image-730201\" title=\"Trening snage ima protuupalne u\u010dinke\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Redovita tjelovje\u017eba pobolj\u0161ava kvalitetu spavanja<\/h3>\n\n\n\n<p>Dovoljno <strong>sna, <\/strong>i to onog kvalitetnog (7 do 9 sati) sastavni je <strong>dio dobrog mentalnog zdravlja.<\/strong> Osobe koje nedovoljno spavaju (manje od 7 sati) imaju ve\u0107i rizik od anksioznosti i depresivnih simptoma..<sup> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[12]<\/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>Redovita tjelovje\u017eba pobolj\u0161ava kvalitetu i duljinu sna. Ljudi koji <strong>vje\u017ebaju barem 30 minuta dnevno<\/strong> <strong>spavaju 15 minuta dulje i kvalitetnije, \u0161to<\/strong> ima zna\u010dajan utjecaj na mentalno blagostanje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[13]<\/span><\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Trening snage i stvaranje novih veza u mozgu <\/h3>\n\n\n\n<p>Veze izme\u0111u neurona preduvjet su za zdrav mozak. Kod depresije i drugih mentalnih bolesti one <strong>slabe i gube se<\/strong>. Sposobnost mozga da stvara <strong>nove veze<\/strong> naziva se <strong>neuroplasti\u010dnost<\/strong>. Zahvaljuju\u0107i njoj mo\u017eemo nastaviti u\u010diti nove stvari, stvarati sje\u0107anja i reprogramirati mozak tijekom \u017eivota.    <sup> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/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>Redovita tjelovje\u017eba osloba\u0111a <strong>neurotrofi\u010dne faktore<\/strong> u mozgu<strong>, poput BDNF-a<\/strong>, koji poti\u010du stvaranje novih veza. Zdravlje mozga, a time i uma, ovisi o sposobnosti stvaranja novih veza, stoga je trening snage u tom pogledu neizostavan.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[15]<\/span><\/mark><\/sup><\/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\">Hormoni i tvari na koje utje\u010de vje\u017ebanje<\/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\"><strong><center>Tvar<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u0160to se doga\u0111a<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>U\u010dinak<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kortizol<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">prvo \u2191\u2191\u2191, zatim \u2193\u2193\u2193<\/td><td class=\"has-text-align-center\" data-align=\"center\">bolja otpornost na stres<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Dopamin<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">vi\u0161e motivacije, bolje raspolo\u017eenje<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Serotonin<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">bolje raspolo\u017eenje, unutarnji mir<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Endokanabinoidi<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">blaga euforija nakon vje\u017ebanja<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>IL-6, IL-15<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">antidepresivni u\u010dinak, smanjenje upale<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>BDNF<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">vi\u0161e veza u mozgu &#8211; neuroplasti\u010dnost<\/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=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Mentalno zdravlje<\/strong> ivelika je tema u 21. stolje\u0107u, a sve vi\u0161e ljudi s dijagnozom depresije, anksioznog poreme\u0107aja ili drugih problema mentalnog zdravlja. Zajedni\u010dka zna\u010dajka problema mentalnog zdravlja je <strong>nedostatak univerzalnog lije\u010denja<\/strong>, \u0161to proizlazi iz \u010dinjenice da se simptomi i uzroci razlikuju od pacijenta do pacijenta. Ne postoji jedno lije\u010denje koje djeluje isto za sve. Unato\u010d tome, propisuje se ogroman broj antidepresiva i anksiolitika. Ti lijekovi mogu promijeniti \u017eivot pacijentima, ali kod drugih ne rje\u0161avaju ni simptome ni uzrok njihove bolesti.     <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/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>Ispada da <strong>redovita tjelesna aktivnost<\/strong> mo\u017ee biti vrlo koristan <strong>dodatak standardnom lije\u010denju<\/strong> depresivnih simptoma i anksioznosti, ali poput terapije lijekovima, ne djeluje univerzalno. Kod blagih slu\u010dajeva depresije, redovita tjelovje\u017eba mo\u017ee imati bolji u\u010dinak od samih antidepresiva. Problem s tjelesnom aktivno\u0161\u0107u je taj \u0161to pacijent \u010desto nema ni snage za uobi\u010dajene aktivnosti. Stoga je nadzor stru\u010dnjaka uvijek va\u017ean.<br>U slu\u010daju onih koji imaju vi\u0161e sre\u0107e, koji \u010de\u0161\u0107e pate od <strong>lo\u0161eg raspolo\u017eenja, stresa ili<\/strong> prirodne, ali ne i razorne tjeskobe, redovita <strong>tjelovje\u017eba<\/strong> mo\u017ee biti <strong>vrlo zna\u010dajna promjena u \u017eivotu.<\/strong> Pokazalo se da pobolj\u0161ava ne samo fizi\u010dko ve\u0107 i mentalno zdravlje, kvalitetu sna i raspolo\u017eenje.    <\/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\/nootropici-i-stimulansi-za-mozak\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNootropics and the brain\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\/proteini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Mo\u017ee li vje\u017ebanje pospje\u0161iti mentalno zdravlje? Ispada da mo\u017ee, \u010dak i vi\u0161e nego \u0161to smo mislili. Ono ne samo da mo\u017ee smanjiti stres, ve\u0107 i, primjerice, pove\u0107ati proizvodnju dopamina. U \u010dlanku mo\u017eete pro\u010ditati kako trening snage na razli\u010dite na\u010dine utje\u010de na psihu.    <\/p>\n","protected":false},"author":239,"featured_media":729963,"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":[135],"tags":[7328,7364,7256,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-734459","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-san-hr","9":"tag-stres-hr","10":"tag-trening-snage-hr","11":"tag-zdrav-nacin-zivota-hr","12":"tag-zdravlje-hr","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 na\u010dina na koje vje\u017ebanje pospje\u0161uje mentalno zdravlje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako trening snage utje\u010de na stres, raspolo\u017eenje, razinu dopamina i mentalno zdravlje. Znanstveno utemeljeni vodi\u010d za korake do mentalnog blagostanja kroz kretanje.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 na\u010dina na koje vje\u017ebanje pospje\u0161uje mentalno zdravlje - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako trening snage utje\u010de na stres, raspolo\u017eenje, razinu dopamina i mentalno zdravlje. Znanstveno utemeljeni vodi\u010d za korake do mentalnog blagostanja kroz kretanje.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-28T10:24:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-28T10:25:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg\" \/>\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\/jpeg\" \/>\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=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/\"},\"author\":{\"name\":\"Jakub V\u00edglask\u00fd\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/a2b66be58881448bd2230a57afa411e0\"},\"headline\":\"6 na\u010dina na koje vje\u017ebanje pospje\u0161uje mentalno zdravlje\",\"datePublished\":\"2025-07-28T10:24:45+00:00\",\"dateModified\":\"2025-07-28T10:25:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/\"},\"wordCount\":1843,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg\",\"keywords\":[\"san\",\"stres\",\"trening snage\",\"zdrav na\u010din \u017eivota\",\"zdravlje\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/\",\"name\":\"6 na\u010dina na koje vje\u017ebanje pospje\u0161uje mentalno zdravlje - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg\",\"datePublished\":\"2025-07-28T10:24:45+00:00\",\"dateModified\":\"2025-07-28T10:25:13+00:00\",\"description\":\"Kako trening snage utje\u010de na stres, raspolo\u017eenje, razinu dopamina i mentalno zdravlje. Znanstveno utemeljeni vodi\u010d za korake do mentalnog blagostanja kroz kretanje.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg\",\"width\":1200,\"height\":628,\"caption\":\"6 sp\u00f4sobov, ak\u00fdmi cvi\u010denie zlep\u0161uje psychick\u00e9 zdravie\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"6 na\u010dina na koje vje\u017ebanje pospje\u0161uje mentalno zdravlje\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/a2b66be58881448bd2230a57afa411e0\",\"name\":\"Jakub V\u00edglask\u00fd\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Jakub-Viglasky-sciencer-v-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Jakub-Viglasky-sciencer-v-96x96.jpg\",\"caption\":\"Jakub V\u00edglask\u00fd\"},\"description\":\"A molecular biologist specializing in viruses and their interaction with the immune system. Besides his professional work, he creates content on Instagram, offering a scientific perspective on exercise, a healthy lifestyle, and their connection to evolution and genetics. Additionally, he aims to present scientifically backed facts in an engaging way, helping others improve their overall health and quality of life.\",\"sameAs\":[\"https:\/\/www.researchgate.net\/profile\/Jakub-Viglasky\",\"https:\/\/www.instagram.com\/sciencer.v\/\"],\"url\":\"https:\/\/gymbeam.com\/blog\/author\/jakub-viglasky\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"6 na\u010dina na koje vje\u017ebanje pospje\u0161uje mentalno zdravlje - GymBeam Blog","description":"Kako trening snage utje\u010de na stres, raspolo\u017eenje, razinu dopamina i mentalno zdravlje. Znanstveno utemeljeni vodi\u010d za korake do mentalnog blagostanja kroz kretanje.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/","og_type":"article","og_title":"6 na\u010dina na koje vje\u017ebanje pospje\u0161uje mentalno zdravlje - GymBeam Blog","og_description":"Kako trening snage utje\u010de na stres, raspolo\u017eenje, razinu dopamina i mentalno zdravlje. Znanstveno utemeljeni vodi\u010d za korake do mentalnog blagostanja kroz kretanje.","og_url":"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/","og_site_name":"GymBeam Blog","article_published_time":"2025-07-28T10:24:45+00:00","article_modified_time":"2025-07-28T10:25:13+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.rs\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg","type":"image\/jpeg"}],"author":"Jakub V\u00edglask\u00fd","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jakub V\u00edglask\u00fd","Estimated reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/"},"author":{"name":"Jakub V\u00edglask\u00fd","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/a2b66be58881448bd2230a57afa411e0"},"headline":"6 na\u010dina na koje vje\u017ebanje pospje\u0161uje mentalno zdravlje","datePublished":"2025-07-28T10:24:45+00:00","dateModified":"2025-07-28T10:25:13+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/"},"wordCount":1843,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg","keywords":["san","stres","trening snage","zdrav na\u010din \u017eivota","zdravlje"],"articleSection":["Prehrana i zdrav na\u010din \u017eivota"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/","url":"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/","name":"6 na\u010dina na koje vje\u017ebanje pospje\u0161uje mentalno zdravlje - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg","datePublished":"2025-07-28T10:24:45+00:00","dateModified":"2025-07-28T10:25:13+00:00","description":"Kako trening snage utje\u010de na stres, raspolo\u017eenje, razinu dopamina i mentalno zdravlje. Znanstveno utemeljeni vodi\u010d za korake do mentalnog blagostanja kroz kretanje.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg","width":1200,"height":628,"caption":"6 sp\u00f4sobov, ak\u00fdmi cvi\u010denie zlep\u0161uje psychick\u00e9 zdravie"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/6-nacina-na-koje-vjezbanje-pospjesuje-mentalno-zdravlje\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"6 na\u010dina na koje vje\u017ebanje pospje\u0161uje mentalno zdravlje"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/a2b66be58881448bd2230a57afa411e0","name":"Jakub V\u00edglask\u00fd","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Jakub-Viglasky-sciencer-v-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Jakub-Viglasky-sciencer-v-96x96.jpg","caption":"Jakub V\u00edglask\u00fd"},"description":"A molecular biologist specializing in viruses and their interaction with the immune system. Besides his professional work, he creates content on Instagram, offering a scientific perspective on exercise, a healthy lifestyle, and their connection to evolution and genetics. Additionally, he aims to present scientifically backed facts in an engaging way, helping others improve their overall health and quality of life.","sameAs":["https:\/\/www.researchgate.net\/profile\/Jakub-Viglasky","https:\/\/www.instagram.com\/sciencer.v\/"],"url":"https:\/\/gymbeam.com\/blog\/author\/jakub-viglasky\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/734459","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/239"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=734459"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/734459\/revisions"}],"predecessor-version":[{"id":734643,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/734459\/revisions\/734643"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/729963"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=734459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=734459"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=734459"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=734459"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=734459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}