{"id":6925,"date":"2025-10-17T12:49:35","date_gmt":"2025-10-17T11:49:35","guid":{"rendered":"https:\/\/www.intersport.me\/blog\/?p=6925"},"modified":"2025-10-22T12:59:10","modified_gmt":"2025-10-22T11:59:10","slug":"trening-u-skladu-s-tijelom","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2025\/10\/trening-u-skladu-s-tijelom\/","title":{"rendered":"Trening u skladu s tijelom: kako cirkadijalni ritam odre\u0111uje idealno vrijeme za vje\u017ebanje"},"content":{"rendered":"<div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c 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-mh1xlvib-67cd324704f984832e1d8ba7cc8c54df '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Trening u skladu s tijelom: kako cirkadijalni ritam odre\u0111uje idealno vrijeme za vje\u017ebanje? U potrazi za najboljim rezultatima \u010desto se pitamo \u2013 postoji li stvarno idealno doba dana za trening? Neki se kunu u ranojutarnje vje\u017ebanje, dok drugi tvrde da su najja\u010di tek uve\u010de. Iako izgleda kao stvar navike, odgovor se zapravo krije u na\u0161em unutra\u0161njem satu \u2013 cirkadijalnom ritmu. On upravlja svime u tijelu: od sna i hormona, do temperature i nivoa energije. Kad treniramo u skladu s tim ritmom, trening postaje i efikasniji i prijatniji.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_image  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mh1xnkn1-6485e1516d264e6435e5e6e31be16d67 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>\u0160ta je cirkadijalni ritam?<\/h5>\n<p>Cirkadijalni ritam je na\u0161 unutra\u0161nji sat koji prati 24-\u010dasovni ciklus. On uskla\u0111uje tijelo s promjenom dana i no\u0107i i reguli\u0161e hormone, rad srca, krvni pritisak i probavu. Taj isti sat uti\u010de i na to kako reagujemo na fizi\u010dki napor tokom dana. Nije isti kod svih ljudi \u2013 neki su jutarnji tipovi i najbolje funkcioni\u0161u rano, dok drugi imaju najvi\u0161e energije kasno popodne ili uve\u010de. Na to, osim genetike, uti\u010du i navike, radno vrijeme i koli\u010dina svjetla kojoj smo izlo\u017eeni.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mh1xrpn5-953c11b54d1ac4cfd96bd5b803cceecb\">\n.avia-image-container.av-mh1xrpn5-953c11b54d1ac4cfd96bd5b803cceecb img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mh1xrpn5-953c11b54d1ac4cfd96bd5b803cceecb .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mh1xrpn5-953c11b54d1ac4cfd96bd5b803cceecb av-styling- avia-align-center  avia-builder-el-4  el_after_av_one_full  el_before_av_one_full '   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-6927 avia-img-lazy-loading-not-6927 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/jutarnji-training.jpg\" alt='' title='jutarnji-training'  height=\"370\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/jutarnji-training.jpg 1000w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/jutarnji-training-300x111.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/jutarnji-training-768x284.jpg 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/jutarnji-training-705x261.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/p>\n<div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-5  el_after_av_image  el_before_av_one_full  first flex_column_div  '     ><section  class='av_textblock_section av-mh1xo0tl-e2800d6e2641bb0ac7395a4a26cdb7bd '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>Jutarnji trening \u2013 svje\u017e po\u010detak dana<\/h5>\n<p>Vje\u017ebanje ujutro ima svoje prednosti. Tijelo je odmoreno, a glava bistrija. Jutarnji trening podi\u017ee raspolo\u017eenje, energiju i daje osje\u0107aj da si dan po\u010deo \u201ekako treba\u201c. Istra\u017eivanja pokazuju da jutarnje vje\u017ebanje mo\u017ee pomo\u0107i u boljoj kontroli apetita i odr\u017eavanju tjelesne mase.<\/p>\n<p>Kardiovaskularni sistem ujutro radi stabilnije, a ni\u017ei krvni pritisak olak\u0161ava ritmi\u010dne aktivnosti poput tr\u010danja ili vo\u017enje bicikla. Ipak, snaga i fleksibilnost su tada ne\u0161to ni\u017ee, jer mi\u0161i\u0107i i zglobovi jo\u0161 nijesu zagrijani \u2013 zato jutarnji trening zahtijeva du\u017ee i pa\u017eljivije zagrijavanje.<br \/>\nZa jutarnje tipove najbolji izbor su lagani kardio treninzi, joga, pilates ili vje\u017ebe snage s te\u017einom sopstvenog tijela. Takva rutina daje energiju i fokus za ostatak dana.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-7  el_after_av_one_full  el_before_av_image  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mh1xojsx-610afe22f096a87cba6f2da4296ef789 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>Popodnevni i ve\u010dernji trening \u2013 snaga na vrhuncu<\/h5>\n<p>Kasnije tokom dana, tijelo ulazi u fazu maksimalne spremnosti. Temperatura tijela raste, a mi\u0161i\u0107i postaju elasti\u010dniji i sna\u017eniji. Hormoni poput testosterona i kortizola, koji uti\u010du na izdr\u017eljivost i oporavak, tada su na optimalnom nivou.<br \/>\nZbog toga ve\u0107ina ljudi posti\u017ee najbolje rezultate u kasno popodne ili ranu ve\u010der.<\/p>\n<p>U tom periodu tijelo mo\u017ee da izdr\u017ei ve\u0107e optere\u0107enje, pa su treninzi snage i eksplozivnosti posebno efikasni. Dizanje tegova, HIIT treninzi ili sprintovi daju najve\u0107i u\u010dinak. Koordinacija i refleksi su tada na vrhuncu, pa su i tehni\u010dki zahtjevniji sportovi sigurniji.<br \/>\nVe\u010dernje vje\u017ebanje je i odli\u010dan na\u010din da se oslobodi\u0161 stresa nakupljenog tokom dana. Samo treba paziti na vrijeme \u2013 ako trenira\u0161 prekasno i preintenzivno, mo\u017ee\u0161 imati problema sa snom. Idealno je zavr\u0161iti trening barem dva sata prije spavanja.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mh1xrv5l-6b5e88b7b31af6ec34164feae9f4022f\">\n.avia-image-container.av-mh1xrv5l-6b5e88b7b31af6ec34164feae9f4022f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mh1xrv5l-6b5e88b7b31af6ec34164feae9f4022f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mh1xrv5l-6b5e88b7b31af6ec34164feae9f4022f av-styling- avia-align-center  avia-builder-el-9  el_after_av_one_full  el_before_av_one_full '   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-6928 avia-img-lazy-loading-not-6928 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/popodnevni-training.jpg\" alt='' title='popodnevni-training'  height=\"370\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/popodnevni-training.jpg 1000w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/popodnevni-training-300x111.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/popodnevni-training-768x284.jpg 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/popodnevni-training-705x261.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/p>\n<div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-10  el_after_av_image  el_before_av_one_full  first flex_column_div  '     ><section  class='av_textblock_section av-mh1xozjp-acaab03994e4742a78e28e1838c2217c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>Kako prona\u0107i svoje idealno vrijeme<\/h5>\n<p>Iako istra\u017eivanja pokazuju odre\u0111ene obrasce, idealno vrijeme za trening je individualno. Neko se ujutro osje\u0107a tromo, a neko uve\u010de nema volje da krene na trening. Najbolje je da prati\u0161 svoj osje\u0107aj i performanse.<br \/>\nAko ti je te\u0161ko da ustane\u0161 rano \u2013 ne forsiraj jutarnje treninge. Ako zna\u0161 da \u0107e\u0161 uve\u010de odlagati, bolje treniraj prije posla ili obaveza.<\/p>\n<p>Navike se mogu promijeniti, ali treba vremena i dosljednosti. Ako redovno trenira\u0161 ujutro, tijelo \u0107e se s vremenom prilagoditi. Isto va\u017ei i za ve\u010dernje treninge \u2013 unutra\u0161nji sat se mo\u017ee pomjeriti. Najva\u017enije je da vje\u017ebanje postane dio dnevne rutine, bilo ujutro ili uve\u010de.<\/p>\n<\/div><\/section><\/div><div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-12  el_after_av_one_full  el_before_av_image  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mh1xpfan-b6923573bb89e50c762ec1382f02fed1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>Cirkadijalni ritam i izbor aktivnosti<\/h5>\n<p>Odre\u0111ene aktivnosti bolje prijaju u razli\u010ditim djelovima dana. Jutro je idealno za lagane aerobne vje\u017ebe, jer srce tada radi mirnije i ujedna\u010deno \u2013 tr\u010danje umjerenim tempom, vo\u017enja <a href=\"https:\/\/www.intersport.me\/sportovi\/biciklizam\">bicikla<\/a> ili <a href=\"https:\/\/www.intersport.me\/sportovi\/plivanje\">plivanje<\/a> su odli\u010dan izbor.<br \/>\nPopodne i uve\u010de bolje odgovaraju treninzima snage i tehni\u010dki zahtjevnijim sportovima, jer su tijelo i refleksi na vrhuncu.<br \/>\nZanimljivo je da vrhunski sportisti \u010desto posti\u017eu najbolje rezultate na takmi\u010denjima odr\u017eanim kasno popodne, \u0161to potvr\u0111uje ulogu tjelesne temperature i hormona u performansama.<br \/>\nIpak, jutarnje vje\u017ebanje ima svoju vrijednost \u2013 ja\u010da disciplinu i stvara stabilnu naviku.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mh1xs0eb-490d5463b34c97614bab65c8f635ba67\">\n.avia-image-container.av-mh1xs0eb-490d5463b34c97614bab65c8f635ba67 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mh1xs0eb-490d5463b34c97614bab65c8f635ba67 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mh1xs0eb-490d5463b34c97614bab65c8f635ba67 av-styling- avia-align-center  avia-builder-el-14  el_after_av_one_full  el_before_av_one_full '   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-6929 avia-img-lazy-loading-not-6929 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/training-5.jpg\" alt='' title='training-5'  height=\"370\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/training-5.jpg 1000w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/training-5-300x111.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/training-5-768x284.jpg 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2025\/10\/training-5-705x261.jpg 705w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div><\/p>\n<div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-15  el_after_av_image  avia-builder-el-last  first flex_column_div  '     ><section  class='av_textblock_section av-mh1xpvdn-e7c6822e13f1394b3a97ea569e6816af '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>San i oporavak \u2013 neizostavan dio treninga<\/h5>\n<p>Bez kvalitetnog sna, nijedno vrijeme treninga ne\u0107e dati prave rezultate. Tijelo se regeneri\u0161e i ja\u010da dok spavamo. Nedostatak sna uti\u010de na koncentraciju, snagu i refleks.<br \/>\nZato treba uskladiti ritam spavanja i vje\u017ebanja. Ako trenira\u0161 ujutro, idi ranije na spavanje. Ako trenira\u0161 uve\u010de, ostavi sebi dovoljno vremena da se opusti\u0161 prije kreveta. San i cirkadijalni ritam funkcioni\u0161u zajedno \u2013 samo kad su oba uskla\u0111ena, tijelo mo\u017ee da napreduje.<\/p>\n<p>Cirkadijalni ritam uti\u010de na mnogo vi\u0161e od toga kad smo pospani ili gladni \u2013 on odre\u0111uje i kada smo najspremniji za fizi\u010dki napor. Jutarnji treninzi bude energiju i stvaraju disciplinu, dok ve\u010dernji koriste snagu i fleksibilnost na maksimumu.<br \/>\nNe postoji univerzalno pravilo \u2013 najbolje vrijeme za trening je ono kada se osje\u0107a\u0161 sna\u017eno, motivisano i dosljedno.<br \/>\nKad slu\u0161a\u0161 svoje tijelo i po\u0161tuje\u0161 njegov ritam, vje\u017ebanje postaje prirodan dio dana, a rezultati dolaze lak\u0161e i traju du\u017ee.<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"<p>U potrazi za najboljim rezultatima \u010desto se pitamo \u2013 postoji li pravo doba dana za trening? Neki se kunu u ranojutarnje vje\u017ebanje, dok drugi tvrde da su najja\u010di uve\u010de. Iako djeluje kao stvar navike, odgovor se zapravo krije u na\u0161em unutra\u0161njem satu \u2013 cirkadijalnom ritmu.<\/p>\n","protected":false},"author":14,"featured_media":6926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":10,"name":"Fitnes","slug":"fitnes","term_group":0,"term_taxonomy_id":10,"taxonomy":"category","description":"\u201eBiti fit\u201c posljednjih je godina gotovo obvezni pratitelj savremenog na\u010dina \u017eivota. Brigom za tijelo smanjuje se mogu\u0107nost pojave te\u0161kih bolesti, uspje\u0161no kontroli\u0161e 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 uti\u010de na sveop\u0161te blagostanje.","parent":0,"count":50,"filter":"raw","term_order":"11","url":"https:\/\/www.intersport.me\/blog\/category\/fitnes\/"}],"tags":[],"class_list":["post-6925","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>Trening u skladu s tijelom: kako cirkadijalni ritam odre\u0111uje idealno vrijeme za vje\u017ebanje - Intersport Blog ME<\/title>\n<meta name=\"description\" content=\"Trening u skladu s tijelom: kako cirkadijalni ritam odre\u0111uje idealno vrijeme za vje\u017ebanje? 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