{"id":63501,"date":"2023-06-07T15:01:07","date_gmt":"2023-06-07T15:01:07","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kako-postopoma-spremeniti-hojo-v-tek\/"},"modified":"2024-01-03T14:17:43","modified_gmt":"2024-01-03T14:17:43","slug":"kako-postopoma-spremeniti-hojo-v-tek","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kako-postopoma-spremeniti-hojo-v-tek\/","title":{"rendered":"Kako postopoma spremeniti hojo v tek?"},"content":{"rendered":"\n

Prepri\u010dani smo, da bi marsikdo izmed vas po prvem jutranjem zvoku budilke pritisnil na gumb \u00bbdreme\u017e\u00ab in za deset ali petnajst minut pole\u017eal v postelji. A le vztrajni si bodo nadeli \u0161portno opremo in odtekli vsaj en krog po svoji soseski. V kolikor niste jutranji tip, dvomimo, da bi to storili zjutraj. Vendar pa obstaja re\u0161itev za postopno prilagajanje \u2013 ne glede na uro je dovolj le hoditi vsaj pol ure na dan. \u010cez \u010das lahko to spremenite v hojo s kratkimi teka\u0161kimi intervali, po dalj\u0161em \u010dasu pa v 30-minutni tek.<\/p>\n\n\n\n

PREDNOSTI HOJE IN TEKA<\/h3>\n\n\n\n

Vsakodnevna hoja pozitivno vpliva na sr\u010dno-\u017eilni sistem; zni\u017euje krvni tlak in zmanj\u0161uje verjetnost nastanka sr\u010dno-\u017eilnih te\u017eav. Izbolj\u0161a cirkulacijo, kar “prebudi” celotno telo in s tem spodbudi imunski sistem ter prepre\u010di te\u017eave s srcem in cirkulacijo. Ena ura hoje v povpre\u010dju porabi od 330 do 420 kalorij.<\/p>\n\n\n\n

V kolikor \u017eelite povi\u0161ate porabo kalorij, lahko vsakodnevno hojo postopoma spremenite v tek. Tek lahko slu\u017ei kot odli\u010dna kardio aktivnost, ki pove\u010da sr\u010dni utrip in aerobno vzdr\u017eljivost, uporaben pa je tudi kot psihofizi\u010dna terapija z odpravljanjem stresa in vseh vrst \u010dustvene negativnosti. Ta aktivnost je odli\u010den \u00bbizpu\u0161ni ventil\u00ab, mnogim pa slu\u017ei tudi kot trening za huj\u0161anje, topljenje ma\u0161\u010dob ali ve\u010danje vzdr\u017eljivosti. <\/p>\n\n\n\n

\u010ce \u017eelite tudi vi sprehod spremeniti v pravi kardio trening, upo\u0161tevajte naslednje nasvete:<\/p>\n\n\n\n

1. DALJ\u0160I SPREHOD<\/strong><\/p>\n\n\n\n

Najprej si prizadevajte hoditi vsaj 30 minut. Nato pospe\u0161ite tempo, da dihate te\u017eje. Hodite z namenom, kot da zamujate, zaradi \u010desar se bo va\u0161e telo \u0161e bolj trudilo, da bi postalo fit.<\/p>\n\n\n\n

2. VSTAVITE INTERVALE TEKA OD 30 SEKUND<\/strong><\/p>\n\n\n\n

Svojim sprehodom dodajte kratke nalete teka. Ni potrebno, da so va\u0161i segmenti teka popolni sprinti, vendar boste morali ob\u010dasno pove\u010dati intenzivnost. Hodite 5 minut s hitrim tempom in tecite 30 sekund. Nadaljujte izmeni\u010dno med hojo in tekom, dokler ne mine 30 minut.<\/p>\n\n\n\n

3. VSTAVITE INTERVALE TEKA OD ENE MINUTE<\/strong><\/p>\n\n\n\n

Ko vam 30 sekund teka ne predstavlja ve\u010d izziva, pove\u010dajte intervale teka na 1 minuto. Med teka\u0161kimi intervali hodite 4-5 minut in razmislite o stopnji napora. Dolo\u010dite tempo, ki vam ustreza in temu primerno uravnavajte intenzivnost, s katero boste napredovali.<\/p>\n\n\n\n

Kak\u0161en je va\u0161 “pravi” tempo? Med tekom se boste morali po\u010dutiti, kot da ni nujno, da zmorete pogovor, lahko pa izgovorite celoten stavek.<\/p>\n\n\n\n

4. NADALJUJTE S TEKOM V VSE DALJ\u0160IH INTERVALIH<\/strong><\/p>\n\n\n\n

Nadaljujte s pove\u010devanjem intervalov teka, takoj ko vam ne bodo ve\u010d predstavljali izziva. V kolikor na primer v svoje sprehode en teden vklju\u010dite enominutne intervale teka, jih naslednji teden pove\u010dajte na dve minuti, naslednji teden na 3 minute in tako naprej, dokler ne prete\u010dete polnih 30 minut \u2013 kar je povpre\u010dni \u010das za dokon\u010danje 5K dirke. S \u010dasoma boste ugotovili, da lahko te\u010dete vedno dlje.<\/p>\n\n\n\n

5. OSTANITE DOSLEDNI<\/strong><\/p>\n\n\n\n

Tecite vsak dan (in po\u010divajte vsakih 3-5 dni), da vidite rezultate. Ve\u010d kot boste tekli, bolj boste svoje telo prilagajali novim naporom. Ko postopoma in previdno pove\u010dujete intenzivnost, se boste izognili tudi po\u0161kodbam in hkrati izbolj\u0161ali svojo zmogljivost.<\/p>\n","protected":false},"excerpt":{"rendered":"

Prepri\u010dani smo, da bi marsikdo izmed vas po prvem jutranjem zvoku budilke pritisnil na gumb \u00bbdreme\u017e\u00ab in za deset ali petnajst minut pole\u017eal v postelji. A le vztrajni si bodo nadeli \u0161portno opremo in odtekli vsaj en krog po svoji soseski. V kolikor niste jutranji tip, dvomimo, da bi to storili zjutraj. Vendar pa obstaja […]<\/p>\n","protected":false},"author":3,"featured_media":63502,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5979],"tags":[6097,6098,6220,7607],"class_list":["post-63501","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nasveti-lifestyle","tag-30-minutna-hoja","tag-hoja","tag-tek","tag-rekreacija-sl"],"acf":[],"yoast_head":"\nKako postopoma spremeniti hojo v tek? - 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-postopoma-spremeniti-hojo-v-tek\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako postopoma spremeniti hojo v tek? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Prepri\u010dani smo, da bi marsikdo izmed vas po prvem jutranjem zvoku budilke pritisnil na gumb \u00bbdreme\u017e\u00ab in za deset ali petnajst minut pole\u017eal v postelji. 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