{"id":12126,"date":"2026-08-10T11:27:50","date_gmt":"2026-08-10T09:27:50","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=12126"},"modified":"2026-08-10T11:27:50","modified_gmt":"2026-08-10T09:27:50","slug":"zasto-je-kajak-jedan-od-najboljih-sportova-za-razvoj-izdrzljivosti","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2026\/08\/zasto-je-kajak-jedan-od-najboljih-sportova-za-razvoj-izdrzljivosti\/","title":{"rendered":"Za\u0161to je kajak jedan od najboljih sportova za razvoj izdr\u017eljivosti"},"content":{"rendered":"<div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 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-msn0i3jj-6b696e796adc3be42c70b918f8186e3e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ljeto mnogima donosi promjenu sportske rutine. Treninzi u zatvorenom prostoru \u010desto ustupaju mjesto aktivnostima na otvorenom, a godi\u0161nji odmor prilika je za isprobavanje sportova za koje tijekom godine nema dovoljno vremena. Dok \u0107e jedni birati plivanje ili SUP, sve vi\u0161e rekreativaca otkriva i kajak kao aktivnost koja spaja boravak u prirodi, istra\u017eivanje obale i vrlo kvalitetan trening.<\/p>\n<p>Na prvi pogled veslanje kajakom djeluje opu\u0161teno. Pogled na mirno more i lagani ritam pokreta stvaraju dojam da je rije\u010d o aktivnosti koja ne tra\u017ei veliki fizi\u010dki napor. No dovoljno je provesti sat ili dva na moru kako bi postalo jasno da kajak aktivira gotovo cijelo tijelo i ozbiljno razvija izdr\u017eljivost Upravo zato kajak posljednjih godina postaje sve popularniji me\u0111u rekreativcima. Nije rezerviran samo za iskusne sporta\u0161e. U njemu mogu u\u017eivati i po\u010detnici, obitelji te svi koji \u017eele spojiti rekreaciju i istra\u017eivanje prirode.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-msn0k7ci-aea2fff8f7421ba377bb6b4e2dea5967 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Izdr\u017eljivost se ne razvija samo tr\u010danjem ili biciklom<\/span><\/h5>\n<p>Kada se govori o razvoju izdr\u017eljivosti, ve\u0107ina \u0107e prvo pomisliti na tr\u010danje, biciklizam ili plivanje. Ipak, organizam ne razlikuje sportove prema njihovoj popularnosti. Izdr\u017eljivost se razvija svaki put kada tijelo dulje vrijeme radi umjerenim intenzitetom, uz kontinuirani rad velikih mi\u0161i\u0107nih skupina. Upravo to pru\u017ea vo\u017enja kajakom. Tijekom duljeg veslanja srce ubrzano pumpa krv, plu\u0107a osiguravaju dovoljno kisika, a mi\u0161i\u0107i neprestano proizvode silu potrebnu za pokretanje plovila. Organizam tako postupno postaje u\u010dinkovitiji, a s vremenom se pove\u0107ava sposobnost duljeg rada bez pretjeranog umora. Velika prednost kajaka jest \u0161to se intenzitet lako prilago\u0111ava. Mirna rekreativna vo\u017enja uz obalu bit \u0107e ugodna gotovo svakome, dok \u0107e ne\u0161to br\u017ee veslanje ili dulje dionice predstavljati vrlo kvalitetan kondicijski trening.<\/p>\n<h5><span style=\"color: #808080\">\u0160to se doga\u0111a s tijelom tijekom vi\u0161esatnog veslanja?<\/span><\/h5>\n<p>Ve\u0107 nakon prvih nekoliko minuta tijelo po\u010dinje raditi intenzivnije. Sr\u010dana frekvencija raste, disanje postaje dublje, a organizam postupno prelazi u ritam koji mo\u017ee odr\u017eavati dulje vrijeme. Kako kilometri prolaze, tijelo sve u\u010dinkovitije koristi energiju. Mi\u0161i\u0107i tro\u0161e kisik ekonomi\u010dnije, srce postaje u\u010dinkovitije u opskrbi organizma krvlju, a pokreti postaju sve prirodniji. Upravo zato iskusni kajaka\u0161i \u010desto izgledaju kao da ula\u017eu vrlo malo napora, iako veslaju satima. Dulje veslanje razvija i mentalnu izdr\u017eljivost. Potrebno je odr\u017eavati ritam, pratiti smjer kretanja, procjenjivati stanje mora i istovremeno paziti na tehniku. Takva kombinacija fizi\u010dke aktivnosti i koncentracije \u010dini kajak sportom koji anga\u017eira cijelo tijelo, ali i um.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-4  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-msn12ieb-1a501acc6f6ae40b1a616b49fcf5172e\">\n.avia-image-container.av-msn12ieb-1a501acc6f6ae40b1a616b49fcf5172e img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-msn12ieb-1a501acc6f6ae40b1a616b49fcf5172e .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-msn12ieb-1a501acc6f6ae40b1a616b49fcf5172e av-styling- avia-align-center  avia-builder-el-5  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-12128 avia-img-lazy-loading-not-12128 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_1.jpg\" alt='' title='kajak_1'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_1.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_1-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_1-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_1-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_1-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 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-msn0mcr7-3e7bc9b9a9a1717286732b324ff54171 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Ne rade samo ruke<\/span><\/h5>\n<p>Jedna od naj\u010de\u0161\u0107ih zabluda jest da je kajak isklju\u010divo trening za ruke. Istina je sasvim druk\u010dija. Najve\u0107i dio posla zapravo odra\u0111uju mi\u0161i\u0107i le\u0111a. Oni stvaraju glavninu snage pri svakom zaveslaju i omogu\u0107uju u\u010dinkovito povla\u010denje vesla kroz vodu. Veliku ulogu imaju i ramena te mi\u0161i\u0107i nadlaktica i podlaktica, koji kontroliraju pokret vesla i odr\u017eavaju stabilnost tijekom cijele vo\u017enje. Zbog stalnog hvata razvija se i snaga stiska, va\u017ena u brojnim sportovima i svakodnevnim aktivnostima. No pravi &#8220;motor&#8221; pokreta nalazi se u sredi\u0161njem dijelu tijela. Mi\u0161i\u0107i trupa, uklju\u010duju\u0107i trbu\u0161njake i stabilizatore kralje\u017enice, prenose silu izme\u0111u gornjeg i donjeg dijela tijela. Svaki kvalitetan zaveslaj uklju\u010duje blagu rotaciju trupa, zbog \u010dega kajak stvarno predstavlja izvrstan funkcionalni trening. Ni noge nisu pasivne, nimalo. One stabiliziraju tijelo, odr\u017eavaju ravnote\u017eu i poma\u017eu prijenosu sile tijekom veslanja. Iako nisu glavni pokreta\u010di, bez njih bi svaki pokret bio manje u\u010dinkovit.<\/p>\n<h5><span style=\"color: #808080\">Tehnika je va\u017enija od sirove snage<\/span><\/h5>\n<p>Po\u010detnici \u010desto poku\u0161avaju veslati isklju\u010divo snagom ruku. Takav pristup brzo dovodi do umora i smanjuje u\u010dinkovitost. Pravilna tehnika temelji se na radu cijelog tijela. Pokret zapo\u010dinje rotacijom trupa, dok ruke slu\u017ee kao poveznica izme\u0111u tijela i vesla. Na taj na\u010din optere\u0107enje se raspore\u0111uje na ve\u0107e mi\u0161i\u0107ne skupine, a veslanje postaje lak\u0161e i ekonomi\u010dnije. Sli\u010dan princip vrijedi i u drugim sportovima. Trka\u010di nastoje tr\u010dati ekonomi\u010dnije, biciklisti tra\u017ee optimalnu kadencu, a kajaka\u0161i razvijaju tehniku koja im omogu\u0107uje da uz manji utro\u0161ak energije prije\u0111u ve\u0107u udaljenost. Upravo zato nije neobi\u010dno da manje sna\u017ean, ali tehni\u010dki bolji vesla\u010d \u010desto bez problema prati ili presti\u017ee fizi\u010dki ja\u010de rekreativce.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-8  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-msn12ydb-0ebf4378f9af8dff04353416e33a1ec0\">\n.avia-image-container.av-msn12ydb-0ebf4378f9af8dff04353416e33a1ec0 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-msn12ydb-0ebf4378f9af8dff04353416e33a1ec0 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-msn12ydb-0ebf4378f9af8dff04353416e33a1ec0 av-styling- avia-align-center  avia-builder-el-9  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-12130 avia-img-lazy-loading-not-12130 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_3.jpg\" alt='' title='kajak_3'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_3.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_3-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_3-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_3-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_3-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-10  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-msn0ooqk-9b8b88519184341afb0911bc15b28d6b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Kajak je nje\u017ean prema zglobovima<\/span><\/h5>\n<p>Jo\u0161 jedna velika prednost kajaka jest vrlo malo optere\u0107enje na zglobove, posebno one donjeg dijela tijela. Tijekom veslanja nema udaraca o podlogu kakvi su prisutni kod tr\u010danja, pa koljena, kukovi i gle\u017enjevi trpe znatno manje optere\u0107enje. Zbog toga je kajak odli\u010dan izbor za osobe koje \u017eele razvijati kondiciju, ali pritom smanjiti stres na lokomotorni sustav. Naravno, pravilna tehnika ostaje va\u017ena kako bi se izbjeglo nepotrebno optere\u0107enje ramena i donjeg dijela le\u0111a. Mnogi rekreativci upravo tijekom godi\u0161njeg odmora otkriju kako nekoliko sati provedenih u kajaku predstavlja ugodan, ali vrlo kvalitetan trening, bez osje\u0107aja iscrpljenosti koji \u010desto dolazi nakon intenzivnijih aktivnosti na kopnu.<\/p>\n<h5><span style=\"color: #808080\">More svaki trening \u010dini druga\u010dijim<\/span><\/h5>\n<p>Za razliku od trake za tr\u010danje ili sobnog bicikla, more nikada nije potpuno isto. Vjetar, valovi i morske struje neprestano mijenjaju uvjete, zbog \u010dega svaka vo\u017enja donosi novo iskustvo. Mirno jutarnje more idealno je za po\u010detnike i dulje rekreativne ture. S druge strane, lagani popodnevni vjetar pove\u0107ava otpor i \u010dini veslanje zahtjevnijim. Organizam se tako neprestano prilago\u0111ava razli\u010ditim uvjetima, \u0161to dodatno razvija izdr\u017eljivost, koordinaciju i ravnote\u017eu. Osim toga, vo\u017enja uz obalu omogu\u0107uje istra\u017eivanje skrivenih uvala, pla\u017ea i stijena kojima se \u010desto ne mo\u017ee pristupiti kopnenim putem. Upravo ta kombinacija rekreacije i istra\u017eivanja jedan je od razloga za\u0161to mnogi nakon prvog iskustva kajak uvrste me\u0111u svoje omiljene ljetne aktivnosti.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-12  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-msn1351y-3c99360ee11f6989321ce8d52c2eb0f0\">\n.avia-image-container.av-msn1351y-3c99360ee11f6989321ce8d52c2eb0f0 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-msn1351y-3c99360ee11f6989321ce8d52c2eb0f0 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-msn1351y-3c99360ee11f6989321ce8d52c2eb0f0 av-styling- avia-align-center  avia-builder-el-13  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-12129 avia-img-lazy-loading-not-12129 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_2.jpg\" alt='' title='kajak_2'  height=\"380\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_2.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_2-400x152.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_2-768x292.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_2-705x268.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2026\/08\/kajak_2-845x321.jpg 845w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-14  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-msn0pvx9-adc45adb82a7d0e033cea9f064e8d166 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">Kako izvu\u0107i najvi\u0161e iz rekreativnog veslanja?<\/span><\/h5>\n<p>Za razvoj izdr\u017eljivosti nije potrebno odmah planirati cjelodnevne ekspedicije. Mnogo je va\u017enije postupno pove\u0107avati trajanje vo\u017enje i odr\u017eavati ujedna\u010den ritam. Po\u010detnicima \u0107e i sat vremena na moru biti sasvim dovoljan trening. Kako kondicija raste, lako je produ\u017eiti rutu ili istra\u017eiti udaljenije dijelove obale. Pritom je va\u017eno redovito piti vodu, za\u0161tititi se od sunca, nositi prsluk za spa\u0161avanje i pratiti vremensku prognozu prije isplovljavanja. Kvalitetno veslo, udoban kajak prilago\u0111en namjeni te funkcionalna odje\u0107a koja se brzo su\u0161i dodatno pove\u0107avaju udobnost i sigurnost tijekom vi\u0161esatnog boravka na moru. Kada je oprema pravilno odabrana, lak\u0161e je usredoto\u010diti se na tehniku veslanja i u\u017eivati u svakom zaveslaju.<\/p>\n<h5><span style=\"color: #808080\">Trening koji \u0107ete pamtiti po do\u017eivljaju, a ne samo po kilometrima<\/span><\/h5>\n<p>Kajak je jedan od rijetkih sportova u kojem je te\u0161ko razdvojiti trening od u\u017eivanja. Dok razvijate izdr\u017eljivost, ja\u010date mi\u0161i\u0107e i pobolj\u0161avate kondiciju, istodobno istra\u017eujete obalu iz sasvim druga\u010dije perspektive. Umjesto zatvorenog prostora ili uobi\u010dajene sportske rutine, okru\u017eeni ste morem, prirodom i ti\u0161inom koju povremeno prekida samo zvuk vesla koje ulazi u vodu. Upravo zato mnogi rekreativci tijekom ljeta otkriju da kajak nije samo jo\u0161 jedno ljetno pomodarstvo. To je cjelovit sport koji itekako razvija izdr\u017eljivost, a pritom pru\u017ea iskustvo zbog kojeg \u0107ete se po\u017eeljeti \u010dim prije vratiti na more i ponovno uzeti veslo u ruke.<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":12127,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":499,"name":"Ostali sportovi","slug":"ostali-sportovi","term_group":0,"term_taxonomy_id":499,"taxonomy":"category","description":"","parent":0,"count":31,"filter":"raw","term_order":"12","url":"https:\/\/www.intersport.hr\/blog\/category\/ostali-sportovi\/"}],"tags":[],"class_list":["post-12126","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ostali-sportovi"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Za\u0161to je kajak jedan od najboljih sportova za razvoj izdr\u017eljivosti - 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