{"id":11139,"date":"2024-12-23T12:46:08","date_gmt":"2024-12-23T11:46:08","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=11139"},"modified":"2024-12-23T12:46:08","modified_gmt":"2024-12-23T11:46:08","slug":"kako-ostati-aktivan-tijekom-blagdana-savjeti-za-ravnotezu-izmedu-treninga-i-uzivanja","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2024\/12\/kako-ostati-aktivan-tijekom-blagdana-savjeti-za-ravnotezu-izmedu-treninga-i-uzivanja\/","title":{"rendered":"Kako ostati aktivan tijekom blagdana: savjeti za ravnote\u017eu izme\u0111u treninga i u\u017eivanja"},"content":{"rendered":"<div  class='flex_column av-56rv4yr-898fcb19ebcfbe8ad6bf9169fd849fb6 av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-m50vs5fv-7104fbdaeef900f01b99eebe09c82a57 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kako ostati aktivan tijekom blagdana? Prosinac je najizazovniji mjesec kada je odr\u017eavanje discipline treniranja u pitanju. Brojni domjenci i poslovne zabave, privatna dru\u017eenja i stol pun blagdanskih delicija vi\u0161e zovu da posljednji mjesec u godini provedemo u horizontali nego na traci za tr\u010danje. Stoga ne iznena\u0111uje \u0161to u sije\u010danj usko\u010dimo s pokojim kilogramom vi\u0161ka, bolovima u le\u0111ima i manjkom energije &#8211; prekomjeran unos, \u010desto te\u017ee, hrane i pove\u0107ana konzumacija alkohola ima negativan u\u010dinak na na\u0161e tijelo, a s time i na na\u0161u psihu. No, uz par preinaka va\u0161eg treninga i nekoliko mudrih odluka za stolom, u sije\u010danj ne morate u\u0107i tromi i s pokojim kilogramom vi\u0161ka.<\/p>\n<p>Tko se u prosincu dr\u017ei svog redovnog treninga i broji kalorije, trebao bi za nagradu ispod bora dobiti medalju. Rijetki su oni kojih iz njihove sportske kolote\u010dine ne izbace brojne blagdanske poslovne i privatne obveze. Zbog toga ne treba osje\u0107ati gri\u017enju savjesti jer nekad treba i usporiti i u\u017eivati u bogatom blagdanskom stolu. No, to ne zna\u010di da trebate di\u0107i posve ruke (u ovom slu\u010daju noge) u zrak i ne raditi ni\u0161ta te blagdana provesti u horizontali. Sve \u0161to trebate napraviti je prilagoditi svoj plan treninga i prehrane, odr\u017eavati postoje\u0107u formu, povremeno za stolom napraviti kompromis &#8211; u tom slu\u010daju prosina\u010dke zabave na koncu ne\u0107e pasti toliko te\u0161ko na vagi.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-50zjkeb-9ea412340d4e7c8074278cb22d517455 av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4jm3per-7f1ac77ff988747276db7eb8ebe7ef5f\">\n.avia-image-container.av-4jm3per-7f1ac77ff988747276db7eb8ebe7ef5f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-4jm3per-7f1ac77ff988747276db7eb8ebe7ef5f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-4jm3per-7f1ac77ff988747276db7eb8ebe7ef5f av-styling- avia-align-center  avia-builder-el-3  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11144 avia-img-lazy-loading-not-11144 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/12\/intersport_2.jpg\" alt='' title='intersport_2'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/12\/intersport_2.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/12\/intersport_2-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/12\/intersport_2-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/12\/intersport_2-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/12\/intersport_2-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-423086b-cc575bda15b59c549d7d503f0f57619f av_one_full  avia-builder-el-4  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m50vu1jw-f38811335acd7fe8db9222d475cc1ed7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Postavite realne ciljeve i planirajte unaprijed<\/span><\/h4>\n<p>Blagdani nisu vrijeme kada biste trebali postavljati ambiciozne ciljeve poput osobnih rekorda u teretani ili rigoroznih dijeta. Umjesto toga, fokusirajte se na odr\u017eavanje trenuta\u010dne forme i zdravih navika. Planirajte tjedan unaprijed: ako znate da vas \u010deka ve\u010dernji domjenak, odradite kra\u0107i jutarnji trening ili brzi kardio. Imajte na umu da i 20-30 minuta dnevnog kretanja ima zna\u010dajan u\u010dinak na zdravlje i energiju.<\/p>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-3e19tfn-b01b0b62421dfd4fa287913b367d17be av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m50vuudm-06b18d16d9cf7733a2c2f97e764f459c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Treninzi &#8220;u hodu&#8221; &#8211; kra\u0107i, ali intenzivniji<\/span><\/h4>\n<p>U prosincu, kada je raspored pretrpan, fokusirajte se na kra\u0107e, ali intenzivnije treninge. Intervalni trening visokog intenziteta (HIIT), kru\u017eni trening s vlastitom te\u017einom ili brze vje\u017ebe snage odli\u010dan su na\u010din da u kratkom vremenu potro\u0161ite kalorije i zadr\u017eite tonus mi\u0161i\u0107a. Primjer: 20 minuta HIIT-a \u2013 40 sekundi vje\u017ebanja (npr. \u010du\u010dnjevi, sklekovi, iskoraci, plank) i 20 sekundi odmora. Ako vam nedostaje vremena za teretanu, iskoristite slobodne trenutke kod ku\u0107e. Ples uz glazbu dok pripremate kola\u010de ili \u0161etnja s obitelji nakon blagdanskog ru\u010dka tako\u0111er se broji kao aktivnost!<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-329q1oj-e9492a322b4b729ef7c2b597e65ca861 av_one_full  avia-builder-el-8  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m50vwed6-b4a9cf53b02e429d456c1e1225dc896a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Pametno birajte delicije \u2013 balans je klju\u010d<\/span><\/h4>\n<p>Blagdanski stol je \u010desto sinonim za bogatu, kalori\u010dnu hranu i slastice, ali to ne zna\u010di da morate u potpunosti odustati od zdravih navika. Klju\u010d je u umjerenosti i pametnim odabirima:<\/p>\n<p>\u25cf Po\u010dnite s tanjurom punim povr\u0107a i proteina (pe\u010dena piletina, puretina, riba) prije nego posegnete za te\u0161kim prilozima ili slasticama.<br \/>\n\u25cf Jedite polako \u2013 tako \u0107ete br\u017ee osjetiti sitost i izbje\u0107i prejedanje.<br \/>\n\u25cf Kad je rije\u010d o desertima, izaberite manje porcije onoga \u0161to najvi\u0161e volite.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-w9xkz-8deb467bba21af8537e254df1e716350 av_one_full  avia-builder-el-10  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2a5j04j-730b001456ca24f318c5c082d9cbb265\">\n.avia-image-container.av-2a5j04j-730b001456ca24f318c5c082d9cbb265 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-2a5j04j-730b001456ca24f318c5c082d9cbb265 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-2a5j04j-730b001456ca24f318c5c082d9cbb265 av-styling- avia-align-center  avia-builder-el-11  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-11143 avia-img-lazy-loading-not-11143 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/12\/intersport.jpg\" alt='' title='intersport'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/12\/intersport.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/12\/intersport-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/12\/intersport-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/12\/intersport-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2024\/12\/intersport-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-1il3jur-f5f9cf3c0d69d0080236079f2780ca4e av_one_full  avia-builder-el-12  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m50vxf49-4bd9d7b509a17485019a8e0a216990ef '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Pazite na unos alkohola<\/span><\/h4>\n<p>Alkohol je \u010desto nezaobilazan dio blagdana, no prekomjerna konzumacija mo\u017ee zna\u010dajno usporiti va\u0161 oporavak nakon treninga i pove\u0107ati kalorijski unos. Ograni\u010dite unos na jedan do dva pi\u0107a u ve\u010deri. Umjesto koktela i likera birajte opcije poput suhog vina, \u0161ampanjca ili svijetlog piva. Izme\u0111u pi\u0107a obavezno pijte vodu kako biste ostali hidratizirani i smanjili posljedice sljede\u0107eg dana.<\/p>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-11ov48z-a9a8978097df65abfeb0813955dcaffb av_one_full  avia-builder-el-14  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m50vz36h-42219f7e4be7883438e71eff2dff19fc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Uklju\u010dite obitelj i prijatelje u aktivnost<\/span><\/h4>\n<p>Blagdani su vrijeme dru\u017eenja, stoga svoju aktivnost podijelite s drugima: organizirajte obiteljsku \u0161etnju, planinarenje ili prijateljsku partiju nogometa. Tako \u0107ete u\u017eivati u dru\u0161tvu, a istovremeno napraviti ne\u0161to dobro za svoje tijelo.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-i8pcub-7d0e61f1d697e718971f9511042a6fb8 av_one_full  avia-builder-el-16  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-m50vzq8q-3134688db1a0e05c44ab62ea781e66e1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h4><span style=\"color: #808080\">Dajte va\u017enost odmoru i oporavku<\/span><\/h4>\n<p>Tijekom blagdana \u010desto zanemarujemo san zbog kasnih ve\u010dernjih okupljanja. Ipak, kvalitetan odmor klju\u010dan je za oporavak mi\u0161i\u0107a i regeneraciju tijela. Ciljajte na 7-8 sati sna kad god je mogu\u0107e i ne zaboravite ubaciti i dane aktivnog odmora (npr. lagana joga, istezanje ili meditacija).<\/p>\n<p>Blagdani su prilika za u\u017eivanje i opu\u0161tanje, no uz malo planiranja i pametnih odluka mo\u017eete prona\u0107i balans izme\u0111u hedonizma i tjelesne aktivnosti. Odr\u017eavanje rutine, makar ona bila i minimalna, osigurat \u0107e da u sije\u010danj zakora\u010dite puni energije, a ne s gri\u017enjom savjesti. Zapamtite \u2013 zdravlje i forma su maraton, a ne sprint.<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kako ostati aktivan tijekom blagdana? Prosinac je najizazovniji mjesec kada je odr\u017eavanje discipline treniranja u pitanju&#8230;<\/p>\n","protected":false},"author":5,"featured_media":11140,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":13,"name":"Fitnes","slug":"fitnes","term_group":0,"term_taxonomy_id":13,"taxonomy":"category","description":"\u201eBiti fit\u201c posljednjih je godina gotovo obvezni pratitelj suvremenog na\u010dina \u017eivota. Brigom za tijelo smanjuje se mogu\u0107nost pojave te\u0161kih bolesti, uspje\u0161no kontrolira tjelesna te\u017eina, sprje\u010davaju problemi sa srcem i krvnim \u017eilama, smanjuju u\u010dinci starenja, odr\u017eava fleksibilnost, reklo bi se da vje\u017ebanje pozitivno utje\u010de na sveop\u0107e blagostanje.","parent":0,"count":59,"filter":"raw","term_order":"2","url":"https:\/\/www.intersport.hr\/blog\/category\/fitnes\/"}],"tags":[],"class_list":["post-11139","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kako ostati aktivan tijekom blagdana: savjeti za ravnote\u017eu izme\u0111u treninga i u\u017eivanja - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Kako ostati aktivan tijekom blagdana? 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