{"id":51678,"date":"2025-01-02T09:14:52","date_gmt":"2025-01-02T07:14:52","guid":{"rendered":"https:\/\/covermagazin.com\/?p=51678"},"modified":"2025-01-02T09:14:52","modified_gmt":"2025-01-02T07:14:52","slug":"koliko-kalorija-se-potrosi-s-10-000-koraka","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=51678","title":{"rendered":"Koliko kalorija se potro\u0161i s 10.000 koraka"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-51683\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/01\/Koliko-kalorija-se-potrosi-s-10.000-koraka.jpg\" alt=\"Koliko kalorija se potro\u0161i s 10.000 koraka\" width=\"600\" height=\"392\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/01\/Koliko-kalorija-se-potrosi-s-10.000-koraka.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/01\/Koliko-kalorija-se-potrosi-s-10.000-koraka-382x250.jpg 382w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Koliko kalorija se potro\u0161i s 10.000 koraka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hodanje je op\u0107enito dobro za zdravlje te mo\u017ee pomo\u0107i u prevenciji mnogih bolesti. No, hodanje mo\u017ee pomo\u0107i u gubitku kilograma.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/covermagazin.com\/?p=51649\">Koliko koraka dnevno je potrebno<\/a> ovisi od starosti, ali i mnogih drugih specifi\u010dnosti. Broj od 10.000 koraka dnevno se uzima kao neki preporu\u010divani prosjek.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Koliko \u0107e netko potro\u0161iti <a href=\"https:\/\/www.prisjetimo.covermagazin.com\/?p=772\">kalorija<\/a> na 10.0000 koraka nije jednostavan broj, budu\u0107i da ne tro\u0161e svi isti broj kalorija. Na <a href=\"https:\/\/covermagazin.com\/?page_id=30014\">potro\u0161nju kalorija<\/a>, osim samog broja koraka utje\u010du i mnogi drugi \u010dimbenici, kao i brzina odnosno tempo hodanja. Tako\u0111er, utjecaj na potro\u0161nju kalorija prilikom hodanja ima i teren po kojem hodate. Da li se radi o laganoj \u0161etnji po ravnoj povr\u0161ini, brzom hodanju, ali i nagibu ili da li ste hodali stepenicama, kao i da li ste hodali s prekidima ili ste vi\u0161e koraka odradili odjednom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tako\u0111er, utjecaj imaju te\u017eina, pa \u010dak i visina, ali i godine, kao i genetika.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Osnovna vrijednost je da se potro\u0161i 100 kalorija na 2.000 koraka. Dakle 500 kalorija na 10.000 koraka.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Istra\u017eivanje je pokazalo da se hodanjem 10.000 koraka tempom od 6 km\/h (brzim hodanjem) u prosjeku potro\u0161i 150 kalorija vi\u0161e nego hodanjem 3km\/h.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Istra\u017eivanje koje je uklju\u010divalo 35 odraslih osoba s indeksom tjelesne mase od 31,7 do 50, nakon 36 tjedana ITM se smanjio za 3,7%. Osobe su postepeno pove\u0107avale tjelesnu aktivnost dok nisu do\u0161li a dnevnih 10.000 koraka. A zaklju\u010dak istra\u017eivanja je bio da je pridr\u017eavanje dnevnog broja koraka zna\u010dajno utjecalo na ishod. Nakon 36 tjedana zabilje\u017eena su pobolj\u0161anja u smanjenju tjelesne te\u017eine (-2,4 kg), ali i postotka masti (-1,9%), opsega struka (-1,8 cm) i opsega bokova (-1,9 cm).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vezano:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"etDTxhpRY8\"><a href=\"https:\/\/covermagazin.com\/?p=51649\">Koliko koraka dnevno je potrebno?<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Koliko koraka dnevno je potrebno?&#8221; &#8212; COVER magazin.com  \" src=\"https:\/\/covermagazin.com\/?p=51649&#038;embed=true#?secret=6tBxXB59yS#?secret=etDTxhpRY8\" data-secret=\"etDTxhpRY8\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-osobni-razvoj wp-block-embed-osobni-razvoj\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"0DeDmRRRUl\"><a href=\"https:\/\/www.testovi.covermagazin.com\/?p=1401\">Koliko koraka dnevno treba i 20 prijedloga kako ih dosti\u0107i<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Koliko koraka dnevno treba i 20 prijedloga kako ih dosti\u0107i&#8221; &#8212; Osobni razvoj\" src=\"https:\/\/www.testovi.covermagazin.com\/?p=1401&#038;embed=true#?secret=QkgM0OsDBY#?secret=0DeDmRRRUl\" data-secret=\"0DeDmRRRUl\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ako ne uspijevate skupiti 10.000 koraka dopunite ih hodanjem u mjestu (mar\u0161iranjem u mjestu) <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ukoliko imate neka ograni\u010denja, te ne mo\u017eete napraviti 10.000 koraka dnevno uobi\u010dajenim tempom, dobra ideja je hodanje u mjestu. Hodati u mjestu za razliku od pravog hodanja mo\u017eete dok na primjer kuhate ve\u010deru ili gledate ne\u0161to na TV. Prepoznate li te sitne trenutke u kojima mo\u017eete kretati mi\u0161i\u0107e i hodati, umjesto da mirno sjedite ili stojite mo\u017eete u\u010diniti mnogo za unapre\u0111enje svog \u017eivotnog stila, te zdravlja. Stru\u010dnjaci se sla\u017eu kako je bolja opcija kretanje na otvorenom, ali ka\u017eu kako je i hodanje u mjestu dobra alternativa. Sve \u0161to poma\u017ee da se vi\u0161e kre\u0107ete i imate vi\u0161e koraka umjesto da stojite ili sjedite na mjestu donosi zdravstvene koristi, ali i pove\u0107ava potro\u0161nju kalorija. Hodanjem u mjestu podi\u017eete frekvenciju srca, \u0161to onda daje va\u0161em tijelu signal da mu treba vi\u0161e kisika, a kisik u mi\u0161i\u0107ima podupire potro\u0161nju kalorija.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hodati u mjestu mo\u017eete bilo gdje. Dok kuhate, gledate TV, razgovarate na telefon ili sl. Svatko mo\u017ee prona\u0107i uz koju aktivnost, koja bi ina\u010de pro\u0161la mirno ili sjedila\u010dki mo\u017ee zapravo hodati.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"405\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2022\/10\/hodanje-u-mjestu.jpg\" alt=\"\" class=\"wp-image-64469\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2022\/10\/hodanje-u-mjestu.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2022\/10\/hodanje-u-mjestu-382x258.jpg 382w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kako hodati u mjestu da ostvarite cilj od 10.000 koraka<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ve\u0107ina ure\u0111aja \u0107e brojati hodanje u mjestu, ali napravite test sa svojim satom ili mobitelom kako biste provjerili broji li korake u mjestu. Najva\u017enije je micati rukama. Ljuljate ruke s jedne strane u drugu ili naprijed nazad, jer to \u0107e olak\u0161ati va\u0161em pametnom satu da prepozna pokrete i ozna\u010di ih kao korake.<\/li>\n\n\n\n<li>Klju\u010d hodanja u mjestu je u podizanju nogu. Po\u010detnici mogu tek lagano dizati stopala i koljena, dok bi oni koji imaju vi\u0161e energije trebali zapravo intenzivno \u201emar\u0161irati\u201d u mjestu. S vremenom \u0107e va\u0161i pokreti bivati sve intenzivniji i br\u017ei.<\/li>\n\n\n\n<li>Postavite cilj. Mo\u017eete staviti vremenski cilj, na primjer hodanje u mjestu 30 min, a mo\u017eete i postaviti cilj u koracima. Ako je va\u0161 cilj 10.000 koraka dnevno, cilj hodanja u mjestu neka bude 7.500. Ostvarite li hodanjem u mjestu 7.500 koraka, to \u0107e omogu\u0107iti dnevni cilj od 10.000 koraka.<\/li>\n\n\n\n<li>I za hodanje u mjestu treba vam udobna obu\u0107a. Naravno budu\u0107i da je u zatvorenim prostorijama toplije, potrudite se prona\u0107i onu prozra\u010dnu, koja omogu\u0107ava cirkulaciju zraka.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"uKR7c3GiyC\"><a href=\"https:\/\/covermagazin.com\/?p=52851\">Potro\u0161nja kalorija hodanjem: koliko ih zaista potro\u0161imo za pola sata?<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Potro\u0161nja kalorija hodanjem: koliko ih zaista potro\u0161imo za pola sata?&#8221; &#8212; COVER magazin.com  \" src=\"https:\/\/covermagazin.com\/?p=52851&#038;embed=true#?secret=WcKMHi5VmL#?secret=uKR7c3GiyC\" data-secret=\"uKR7c3GiyC\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"Q16PBYgD1G\"><a href=\"https:\/\/covermagazin.com\/?p=42031\">Zdravstvene koristi hodanja [ ZDRAVLJE ]<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Zdravstvene koristi hodanja [ ZDRAVLJE ]&#8221; &#8212; COVER magazin.com  \" src=\"https:\/\/covermagazin.com\/?p=42031&#038;embed=true#?secret=VpPHVuH8IP#?secret=Q16PBYgD1G\" data-secret=\"Q16PBYgD1G\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"yjeIMBdRJn\"><a href=\"https:\/\/covermagazin.com\/?p=26816\">MR\u0160AVLJENJE BEZ DIJETE &#8211; 1 do 2 kg tjedno bez odricanja i gladi<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;MR\u0160AVLJENJE BEZ DIJETE &#8211; 1 do 2 kg tjedno bez odricanja i gladi&#8221; &#8212; COVER magazin.com  \" src=\"https:\/\/covermagazin.com\/?p=26816&#038;embed=true#?secret=pQX6J7FS3q#?secret=yjeIMBdRJn\" data-secret=\"yjeIMBdRJn\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-prisjetimo-se wp-block-embed-prisjetimo-se\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"RXnw69ki4L\"><a href=\"https:\/\/www.prisjetimo.covermagazin.com\/?p=772\">\u0160to je kalorija i kako brojati kalorije?<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;\u0160to je kalorija i kako brojati kalorije?&#8221; &#8212; Prisjetimo se\" src=\"https:\/\/www.prisjetimo.covermagazin.com\/?p=772&#038;embed=true#?secret=eTNuYWJDIq#?secret=RXnw69ki4L\" data-secret=\"RXnw69ki4L\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"aHfebm153p\"><a href=\"https:\/\/covermagazin.com\/?page_id=30014\">Potro\u0161nja kalorija po aktivnostima<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Potro\u0161nja kalorija po aktivnostima&#8221; &#8212; COVER magazin.com  \" src=\"https:\/\/covermagazin.com\/?page_id=30014&#038;embed=true#?secret=6RDGo9RoBs#?secret=aHfebm153p\" data-secret=\"aHfebm153p\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Koliko kalorija se potro\u0161i s 10.000 koraka Hodanje je op\u0107enito dobro za zdravlje te mo\u017ee pomo\u0107i u prevenciji mnogih bolesti. No, hodanje mo\u017ee pomo\u0107i u gubitku kilograma. Koliko koraka dnevno je potrebno ovisi od starosti, ali i mnogih drugih specifi\u010dnosti. Broj od 10.000 koraka dnevno se uzima kao neki preporu\u010divani prosjek. Koliko \u0107e netko potro\u0161iti [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":51683,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[10,15,166],"tags":[200,106,197],"class_list":["post-51678","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravlje","category-zanimljivo","category-dijeta-i-prehrana","tag-hodanje-cover","tag-tjelovjezba","tag-tjelovjezba-cover"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/51678","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=51678"}],"version-history":[{"count":7,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/51678\/revisions"}],"predecessor-version":[{"id":73326,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/51678\/revisions\/73326"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/51683"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=51678"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=51678"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=51678"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}