{"id":9426,"date":"2023-08-04T12:57:00","date_gmt":"2023-08-04T10:57:00","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=9426"},"modified":"2023-08-04T12:57:00","modified_gmt":"2023-08-04T10:57:00","slug":"sto-su-aerobne-zone-treninga-i-kako-vam-pomazu-da-postanete-bolji-trkac","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2023\/08\/sto-su-aerobne-zone-treninga-i-kako-vam-pomazu-da-postanete-bolji-trkac\/","title":{"rendered":"\u0160to su aerobne zone treninga i kako vam poma\u017eu da postanete bolji trka\u010d"},"content":{"rendered":"<div  class='flex_column av-fe4rf6-9c86c1e607a7651bbb613150730e3243 av_one_full  avia-builder-el-0  el_before_av_one_half  avia-builder-el-first  first flex_column_div  '     ><p><section  class='av_textblock_section av-lkweqn97-51738f95e77a62cdede6e0db3e1b0baa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #0000ff\"><span style=\"color: #333333\">\u0160to su aerobne zone treninga i kako vam poma\u017eu da postanete bolji trka\u010d.<\/span> <a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\">Tr\u010danje<\/a><\/span> se \u010dini kao jednostavan sport, ali u pitanju je kompleksna i dinami\u010dna aktivnost. Po\u010detnicima mo\u017ee biti posebno zbunjuju\u0107e kada se po\u010dnu upoznavati s terminima poput dugopru\u017enog tr\u010danja, tempom tr\u010danja, intervalnim treninzima, iskoracima, treninzima uzbrdo i sli\u010dno. Da, iskusni trka\u010di rade razli\u010dite vrste treninga u razli\u010dito vrijeme, a treneri koriste razne izraze za opisivanje tr\u010danja.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkweqzxy-11baccafe4afd30c759f0d63db783fe0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>S vremenom su treneri organizirali razli\u010dite intenzitete tr\u010danja i treninge u grupe ili zone. Unutar svake zone treninga prona\u0107i \u0107ete razli\u010dite vrste tr\u010danja i vje\u017ebe koje \u0107e vam pomo\u0107i u izgradnji \u017eeljene vrste kondicije. Razumijevanje svake zone korisno je za otkrivanje koji vam treninzi najbolje odgovaraju, a koji su idealni za pripremu za odre\u0111ene utrke. Tako\u0111er, kada je rije\u010d o mjerenju va\u0161eg tr\u010danja, mo\u017eda ste upoznati s pra\u0107enjem vremena, udaljenosti i tempa. Me\u0111utim, broj otkucaja srca jo\u0161 je jedan bitan pokazatelj koji trka\u010di trebaju pratiti. Osnovna stvar koju trebate znati je va\u0161 maksimalni broj otkucaja srca. On se najjednostavnije mo\u017ee izra\u010dunati tako da od broja 220 oduzmete broj svojih godina starosti.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-dkusnm-312f2703228e1f430a8cf87043da26b1 av_one_half  avia-builder-el-3  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-bxfqhe-21344f5ea53b967b44fe9294607f3621\">\n.avia-image-container.av-bxfqhe-21344f5ea53b967b44fe9294607f3621 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-bxfqhe-21344f5ea53b967b44fe9294607f3621 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-bxfqhe-21344f5ea53b967b44fe9294607f3621 av-styling- avia-align-center  avia-builder-el-4  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-9436 avia-img-lazy-loading-not-9436 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/08\/trcanje_aerobne-zone-1.jpg\" alt='' title='trcanje_aerobne zone'  height=\"300\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-aur7b6-d3aa9012f273b8cf02ffe796e31c8471 av_one_half  avia-builder-el-5  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lkwevdn1-166a47a4b6b9b98481f1635f11553b3e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Pet osnovnih aerobnih zona<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkwg0crk-8f2601768bf8e586f728792469ecaa1c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #ffffff\">.<\/span><\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkwewl2v-1c0a1ccc0c0c84aba441e90cd230028d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ovdje dolazimo do aerobnih zona treninga, koje su razli\u010diti nivoi intenziteta vje\u017ebanja. Oni omogu\u0107avaju va\u0161em tijelu da koristi kisik, kako bi stvaralo energiju za fizi\u010dku aktivnost.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkwf2q09-cbc323a0e1f1eff158c570f441339a13 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Svaka zona ima svoj raspon otkucaja srca, koji je povezan s odre\u0111enom brzinom tr\u010danja ili intenzitetom vje\u017ebanja. Postoji pet osnovnih aerobnih zona treninga:<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-9x4us2-ab8b9310050a1847a9c36aabd6e6896a av_one_full  avia-builder-el-10  el_after_av_one_half  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lkwexm0f-3efd53bb8424f343d61ed2263ae6b917 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">1. Zona vrlo lagane aktivnosti: <\/span><\/h5>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkwey6w5-09f408192b1bebe4193944ffe9d1dbe3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ova zona obuhva\u0107a vrlo nizak intenzitet vje\u017ebanja i otkucaje srca 50-60% od maksimuma. Aktivnosti u ovoj zoni poma\u017eu u oporavku i uklju\u010duju aktivnosti poput \u0161etnje ili laganog tr\u010danja nakon intenzivnih treninga kako bi se smanjio umor mi\u0161i\u0107a.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-7wywjm-321b61504a9e65c970cd2c9af3b06639 av_one_full  avia-builder-el-13  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lkweynyd-ff7e2c2d61dee1906c53c1353a159a6d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">2. Zona osnovne aerobne aktivnosti: <\/span><\/h5>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkweyymd-2db9dbcee0e21e6fa748ac046af34012 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ovo je zona u kojoj mo\u017eete odr\u017eavati razgovor dok vje\u017ebate, a otkucaji srca su umjereni, 60-70% od maksimuma. Ova zona poma\u017ee u pobolj\u0161anju op\u0107eg kardiovaskularnog zdravlja i izdr\u017eljivosti.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-58iw9e-be503d31c959bd89779131284a8e58fb av_one_full  avia-builder-el-16  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lkwezgwx-82bd6526c63c47a783f1151ba80f94c6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">3. Zona aerobne u\u010dinkovitosti: <\/span><\/h5>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkweztp4-2add1a9056876ce836e5621ea3607e20 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ovo je zona u kojoj va\u0161e tijelo po\u010dinje izgra\u0111ivati i pobolj\u0161avati kapacitet za kori\u0161tenje kisika. Vje\u017ebe u ovoj zoni pobolj\u0161avaju va\u0161u sposobnost izdr\u017eavanja napora i pove\u0107avaju aerobni kapacitet. Otkucaji srca su 70-80% od maksimuma.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-3v4rwy-9a1ba12e4f99cb4fe3c6597b64b1c0f8 av_one_full  avia-builder-el-19  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lkwf0dos-86618ecede72083f49d9d5e6c2f2e56a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">4. Zona anaerobnog praga: <\/span><\/h5>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkwf0n9j-52c362d207c0aae9e064ddbe358b5a1f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>U ovoj zoni, tijelo proizvodi mlije\u010dnu kiselinu br\u017ee nego \u0161to je mo\u017ee ukloniti. To dovodi do zamora mi\u0161i\u0107a i obi\u010dno je dosti\u017ena samo tijekom intenzivnih intervalnih treninga. Ova zona pobolj\u0161ava va\u0161u brzinu i izdr\u017eljivost na du\u017ee staze. U ovoj zoni otkucaji srca se podi\u017eu na 80-90% od maksimuma.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-243edu-ad0b7d4ce0a1cd82c1f24461773b52df av_one_full  avia-builder-el-22  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lkwf13f7-34827aff0ce389ee537910db3d67240d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><span style=\"color: #808080\">5. Maksimalna zona napora: <\/span><\/h5>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkwf1cis-bb78afd2dca7bb96f8618a0d8553246d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ovo je maksimalni nivo intenziteta vje\u017ebanja koji mo\u017eete posti\u0107i. Aktivnosti u ovoj zoni traju samo kratko vrijeme prije nego \u0161to do\u0111e do zamora mi\u0161i\u0107a. Iako se ova zona koristi rijetko u treninzima tr\u010danja, mo\u017ee biti korisna za pobolj\u0161anje brzine i snage. U ovoj zoni se posti\u017eu otkucaji srca blizu maksimuma i zato je ova razina intenziteta pogodna samo za iskusne trka\u010de kojima je bitna sprinterska brzina.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-86c1w2-560b34fde3aca59b82225f286f44ee78 av_one_half  avia-builder-el-25  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mv8wi-e6880ed93ecbbbb75753d28621c0c307\">\n.avia-image-container.av-mv8wi-e6880ed93ecbbbb75753d28621c0c307 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mv8wi-e6880ed93ecbbbb75753d28621c0c307 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mv8wi-e6880ed93ecbbbb75753d28621c0c307 av-styling- avia-align-center  avia-builder-el-26  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-9437 avia-img-lazy-loading-not-9437 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/08\/trcanje_trening.jpg\" alt='' title='tr\u010danje_trening'  height=\"360\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-3kb44y-29c684dc778f8fb450cf846a71bd23d8 av_one_half  avia-builder-el-27  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lkwf4eak-27590ccde84370ab504a7f7b50756b43 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Prednost &#8211; aerobne zone kod treniranja<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkwg0lxe-e58f5a072f255e01ccb28f49a337c767 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #ffffff\">.<\/span><\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkwf4yd9-9cc6179f542d536e2a594a012fe2fcbe '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Kori\u0161tenjem razli\u010ditih zona treninga, mo\u017eete prilagoditi treninge tako da postignete razli\u010dite ciljeve i pobolj\u0161ate svoje trka\u010dke sposobnosti. Trening u zoni osnovne aerobne aktivnosti i zone aerobne u\u010dinkovitosti tako pove\u0107ava kapacitet va\u0161eg srca i plu\u0107a za kisik.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkwf65wi-8d554588a57f73c3c12ff2125881471d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u0160to vam omogu\u0107ava da tr\u010dite du\u017ee bez zamora tjela. Tako\u0111er, uz intervalne treninge u zoni anaerobnog praga i maksimalne zone napora, mo\u017eete pobolj\u0161ati brzinu, pove\u0107ati snagu mi\u0161i\u0107a i tr\u010dati br\u017ee na kra\u0107im udaljenostima.<\/p>\n<\/div><\/section><\/p><\/div><div  class='flex_column av-2he0bm-b0470a4c1e76618ff1a94f76e9c592a9 av_one_full  avia-builder-el-32  el_after_av_one_half  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lkwf7vjz-18c322b24509d14ec0ce10956228d7c3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Razumijevanjem i vje\u017ebanjem razli\u010ditih zona treninga, mo\u017eete nau\u010diti kontrolirati svoj tempo tijekom utrke, izbjegavaju\u0107i prerani zamor \u0161to vam omogu\u0107ava da odr\u017eite ravnomjerniju i u\u010dinkovitiju trku. Pra\u0107enje u kojoj aerobnoj zoni se nalazite je danas postalo iznimno jednostavno, uz kori\u0161tenje sportskih gadgeta poput pametnih satova i prsnih mjera\u010da pulsa. Oni su postali nezaobilazan suputnik svakog ozbiljnijeg vje\u017eba\u010da, a posebice kada je u pitanju trening tr\u010danja.<\/p>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-s4agi-d9d51c8c4f5ce629fc26ef5955baea11 av_one_half  avia-builder-el-34  el_after_av_one_full  el_before_av_one_half  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lkwfdk0r-c7d571d981fa8a244586b520fa6c328c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"color: #808080\">Kori\u0161tenje sportskih gadgeta<\/span><\/h3>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkwg0ycx-dc56003a8bf50280ad5e13242dad8dc1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #ffffff\">.<\/span><\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkwfdugj-f5e6a9203d433e7fdb6b28ec85a577dd '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/catalogsearch\/result\/?q=%22sat%22\">Pametni satovi<\/a><\/span> slu\u017ee se opti\u010dkim senzorom na va\u0161em zape\u0161\u0107u kako bi precizno izmjerili trenutne otkucaje srca u minuti (BPM). <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/catalogsearch\/result\/?q=%22mjera%C4%8D+sr%C4%8Danog+pulsa%22\">Prsni pojasevi<\/a><\/span> nose se uz ko\u017eu ispod odje\u0107e te mjere otkucaje srca pomo\u0107u elektrokardiografije, pojednostavljene verzije bolni\u010dkog mjerenja otkucaja srca. Oda\u0161ilja\u010d \u0161alje podatke na va\u0161 sat ili telefon, osiguravaju\u0107i to\u010dna i dosljedna mjerenja.<\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lkwfefzq-cbbfd5e2827f9e517d398960f046da8c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>U kona\u010dnici, izbor izme\u0111u pra\u0107enja na zape\u0161\u0107u i prsnog pojasa ovisi o vama. Pra\u0107enje na zape\u0161\u0107u obi\u010dno je dovoljno, ali sporta\u0161i visoke razine mo\u017eda \u0107e vi\u0161e voljeti pove\u0107anu to\u010dnost koju pru\u017eaju trake za prsa.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-6giefm-8dee16bb355b63721d9c41c88facea5b av_one_half  avia-builder-el-39  el_after_av_one_half  el_before_av_one_full  flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-f16ky-bf0f42be36b27943007b1bdb8f3140ad\">\n.avia-image-container.av-f16ky-bf0f42be36b27943007b1bdb8f3140ad img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-f16ky-bf0f42be36b27943007b1bdb8f3140ad .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-f16ky-bf0f42be36b27943007b1bdb8f3140ad av-styling- avia-align-center  avia-builder-el-40  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-9434 avia-img-lazy-loading-not-9434 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2023\/08\/trcanje_gadgeti-2.jpg\" alt='' title='tr\u010danje_gadgeti (2)'  height=\"360\" width=\"400\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div>\n<div  class='flex_column av-24vwma-dca4ab92ec1212d26677fe0582d4fc91 av_one_full  avia-builder-el-41  el_after_av_one_half  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-lkwfex2l-f7f3d96fe5e5994efbd2ecaefa4e953b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Aktivnosti, u zoni vrlo lagane aktivnosti, poma\u017eu vam oporaviti se od te\u017eih treninga, smanjuju\u0107i rizik od ozljeda i preoptere\u0107enja mi\u0161i\u0107a. A sama kombinacija razli\u010ditih zona treninga, \u010dini va\u0161 trening raznolikijim i zabavnijim, spre\u010davaju\u0107i dosadu i motiviraju\u0107i vas da redovito trenirate.<\/p>\n<p>Va\u017eno je napomenuti da bi va\u0161i trening planovi trebali biti prilago\u0111eni va\u0161em trenutnom zdravstvenom stanju, kondiciji i ciljevima. Ako ste po\u010detnik ili imate zdravstvene probleme, uvijek se posavjetujte s lije\u010dnikom ili stru\u010dnjakom prije nego \u0161to zapo\u010dnete s intenzivnim treningom.<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u010danje se \u010dini kao jednostavan sport, ali u pitanju je kompleksna i dinami\u010dna aktivnost. Po\u010detnicima mo\u017ee biti posebno zbunjuju\u0107e kada se po\u010dnu upoznavati s terminima poput dugopru\u017enog tr\u010danja, tempom tr\u010danja, intervalnim treninzima, iskoracima, treninzima uzbrdo i sli\u010dno.<\/p>\n","protected":false},"author":5,"featured_media":9432,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":2,"taxonomy":"category","description":"Ovaj blog je namijenjen\u00a0 zaljubljenicima u tr\u010danje. Bez obzira koliko ste duboko u\u0161li u tr\u010danje, sigurno \u0107e te prona\u0107i interesantne sadr\u017eaje\u00a0 u njemu.\u00a0 Savjeti za tr\u010danje,\u00a0 motivacijske pri\u010de i prakti\u010dni primjeri za napredovanje bez ozljeda,\u00a0 pokazat \u0107emo vam sve \u0161to\u00a0 trebate znati o tr\u010danju.\u00a0 Tr\u010danje tro\u0161i vi\u0161ak kalorija, a tr\u010dati mo\u017ee svatko i svagdje. Redovno tr\u010danje pogodno\u00a0 djeluje na va\u0161e psiho fizi\u010dko\u00a0 zdravlje te smanjuje rizik od bolesti. Zato tr\u010dite s nama i osje\u0107ajte se dobro!","parent":0,"count":138,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.hr\/blog\/category\/trcanje\/"}],"tags":[],"class_list":["post-9426","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0160to su aerobne zone treninga i kako vam poma\u017eu da postanete bolji trka\u010d - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Tr\u010danje se \u010dini kao jednostavan sport, ali u pitanju je kompleksna i dinami\u010dna aktivnost. 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