{"id":60701,"date":"2020-11-17T12:28:04","date_gmt":"2020-11-17T11:28:04","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kako-s-treningom-uravnoteziti-hormone\/"},"modified":"2023-10-06T16:51:37","modified_gmt":"2023-10-06T16:51:37","slug":"kako-s-treningom-uravnoteziti-hormone","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kako-s-treningom-uravnoteziti-hormone\/","title":{"rendered":"KAKO S TRENINGOM URAVNOTE\u017dITI HORMONE?"},"content":{"rendered":"\n<p>Hormoni imajo zelo pomembno vlogo pri rezultatih fizi\u010dne aktivnosti. Skoraj vsi fiziolo\u0161ki procesi, ki nastajajo tekom treninga so povezani z delom hormonov. Na primer, trening mo\u010di lahko pove\u010da izlo\u010danje testosterona in rastnih hormonov, ki spodbujajo rast mi\u0161ic, zato je tudi njegovo pove\u010dano izlo\u010danje za\u017eeleno, \u010de si \u017eelite zgraditi mi\u0161i\u010dno maso. Obstajajo pa tudi hormoni, katerih izlo\u010danje ni za\u017eeleno, saj lahko poru\u0161ijo ravnovesje drugih hormonov in \u0161kodujejo telesu. Spodaj si lahko preberete, kateri so ti hormoni in s pomo\u010djo, katere aktivnosti lahko zni\u017eane njihovo raven.<\/p>\n\n\n\n<p style=\"font-size:22px\"><strong><span class=\"has-inline-color has-vivid-red-color\">KORTIZOL<\/span><\/strong><\/p>\n\n\n\n<p>Ko ste pod stresom va\u0161e telo pove\u010dano izlo\u010da kortizol. Gre za evolucijski odziv na strah, ki pospe\u0161i sr\u010dni utrip, zvi\u0161a krvni tlak in zvi\u0161a raven sladkorja v krvi, da bi se va\u0161e telo pripravilo na \u00bbfight or fight\u00ab situacijo. V preteklosti se je va\u0161e telo pripravljajo na boj z divjo zverjo, medtem, ko se danes soo\u010da z du\u0161evnimi preobremenitvami, ki jih povzro\u010dajo poslovne, dru\u017einske in socialne obveznosti. V ve\u010dini primerov se raven tega hormona v telesu stabilizira kmalu po tem, ko so se s stresom soo\u010dimo, medtem, ko v nekaterih primerih lahko ostane \u0161e naprej povi\u0161an. \u010ce ne skrbite za normalno raven kortizola, lahko poru\u0161ite ravnovesje drugih hormonov ter tako povzro\u010dite psiholo\u0161ke in fizi\u010dne posledice.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Re\u0161itev:<\/strong><\/p>\n\n\n\n<p>\u010ceprav je priporo\u010dljivo, da se jeze znebite z dobrim treningom za mo\u010d ali HIIT treningom se priporo\u010da, da najprej opustite um. Morda je to odvisno od osebe do osebe, vendar kadar ste pod stresom in trenirate obstaja tveganje za po\u0161kodbami, ki nastanejo zaradi neustreznega izvajanja. Takrat je va\u0161 glavni poudarek na te\u017eavi, ki vas skrbi in pozornost ne posve\u010date pravilni izvedbi vaj. Zato se priporo\u010da ukvarjanje z jogo, ki spodbuja parasimpati\u010dni \u017eiv\u010dni sistem, zmanj\u0161uje sr\u010dni utrip, zni\u017euje krvni tlak in pomirja um ter tako stabilizira stresni hormon.<\/p>\n\n\n\n<p style=\"font-size:22px\"><strong><span class=\"has-inline-color has-vivid-red-color\">INZULIN<\/span><\/strong><\/p>\n\n\n\n<p>Ne glede na to, ali jeste testenine, sadje, kola\u010dke ali kruh gre za ogljikove hidrate, ki se v telesu razgradijo na glukozo. Ko se raven glukoze v krvi zvi\u0161a, trebu\u0161na slinavka izlo\u010da inzulin za uravnote\u017eenje krvnega sladkorja. Glede na vrsto in koli\u010dino ogljikovih hidratov, ki jih zau\u017eijete, lahko va\u0161e telo s \u010dasom postane manj ob\u010dutljivo na inzulin medtem, ko raven sladkorja v krvi ostane povi\u0161ana. To lahko pripelje do mo\u010dnej\u0161ega raztapljanja ma\u0161\u010dob in razvoja resnej\u0161ih zdravstvenih te\u017eav (npr: diabetesa).<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Re\u0161itev:<\/strong><\/p>\n\n\n\n<p>\u010ceprav vsaka telesna aktivnost izbolj\u0161uje ob\u010dutljivost na inzulin vam HIIT trening omogo\u010da, da velik napredek v kratkem \u010dasovne obdobju. HIIT trening aktivira hitra mi\u0161i\u010dna vlakna, zato telo uporablja glukozo v krvi kot gorivo za trening. Po zau\u017eitju glukoze telo za\u010dne zaloge ma\u0161\u010dob uporabljati kot energijo. Vendar nikakor ne smete pretiravati s HIIT treningom, saj lahko to negativno vpliva na \u010das okrevanja in pove\u010da raven kortizola, kar poslab\u0161a ob\u010dutljivost na inzulin in s tem presnovo sladkorja in ma\u0161\u010dob. Najbolj\u0161e bi bilo, da oddelate 1-2 HIIT treninga na teden in ob tem vklju\u010dujete nizkointenzivne aktivnosti. Primer HIIT treninga najdete <a href=\"https:\/\/www.buildingbody.si\/hiit-trening-si-upas\/\">TUKAJ<\/a>.<\/p>\n\n\n\n<p style=\"font-size:22px\"><span class=\"has-inline-color has-vivid-red-color\"><strong>ESTROGEN<\/strong><\/span><\/p>\n\n\n\n<p>Estrogen je poleg progesterona znan tudi kot \u017eenski spolni hormon. Toda preve\u010d ravni estrogena lahko telesu \u0161koduje (pove\u010da mo\u017enost nastanka krvnih strdkov ali moti delovanje \u0161\u010ditnice). Ker se raven estrogena (in progesterona) med menstrualnim ciklusom nenehno spreminja, je dobro vedeti, kako va\u0161e telo \u00bbdiha\u00ab, da si vadbe prilagodite.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Re\u0161itev:<\/strong><\/p>\n\n\n\n<p>Med folikularno fazo (1-2 tedna va\u0161ega ciklusa) je estrogen na vrhuncu, kar je idealen \u010das za trening mo\u010di. \u0160tudija objavljena v International Journal of Sports Medicine je pokazala, da so treningi z ute\u017emi v folikularni fazi, v kateri prevladuje estrogen, pri \u017eenskah pove\u010dali mo\u010d. Zadnja dva tedna va\u0161ega ciklusa, tik pred krvavitvijo (lutealna faza) je, ko estrogen pade in se boste verjetno po\u010dutili bolj utrujene. V tej fazi bo va\u0161e telo za energijo izkori\u0161\u010dalo ma\u0161\u010dobe, zato je bolj primeren \u010das (odvisno od simptomov PMS), da se osredoto\u010dite na kardio vadbe, kot sta tek in kolesarjenje.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hormoni imajo zelo pomembno vlogo pri rezultatih fizi\u010dne aktivnosti. Skoraj vsi fiziolo\u0161ki procesi, ki nastajajo tekom treninga so povezani z delom hormonov. Na primer, trening mo\u010di lahko pove\u010da izlo\u010danje testosterona in rastnih hormonov, ki spodbujajo rast mi\u0161ic, zato je tudi njegovo pove\u010dano izlo\u010danje za\u017eeleno, \u010de si \u017eelite zgraditi mi\u0161i\u010dno maso. Obstajajo pa tudi hormoni, katerih [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":60702,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5963,5965,5966],"tags":[18,211,7597],"class_list":["post-60701","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-zdravje-dodatki","category-trening-sl","category-programi-trening-sl","tag-trening","tag-hormoni","tag-trening-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>KAKO S TRENINGOM URAVNOTE\u017dITI HORMONE? - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/sl\/kako-s-treningom-uravnoteziti-hormone\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"KAKO S TRENINGOM URAVNOTE\u017dITI HORMONE? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Hormoni imajo zelo pomembno vlogo pri rezultatih fizi\u010dne aktivnosti. Skoraj vsi fiziolo\u0161ki procesi, ki nastajajo tekom treninga so povezani z delom hormonov. Na primer, trening mo\u010di lahko pove\u010da izlo\u010danje testosterona in rastnih hormonov, ki spodbujajo rast mi\u0161ic, zato je tudi njegovo pove\u010dano izlo\u010danje za\u017eeleno, \u010de si \u017eelite zgraditi mi\u0161i\u010dno maso. 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