{"id":75133,"date":"2025-04-24T10:08:13","date_gmt":"2025-04-24T08:08:13","guid":{"rendered":"https:\/\/covermagazin.com\/?p=75133"},"modified":"2025-04-25T10:33:26","modified_gmt":"2025-04-25T08:33:26","slug":"potrosnja-kalorija-hodanjem-umjerenim-tempom-5-km-h","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=75133","title":{"rendered":"Potro\u0161nja kalorija hodanjem umjerenim tempom (5 km \/ h)"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2025\/04\/Potrosnja-kalorija-hodanjem-umjerenim-tempom-1024x684.jpg\" alt=\"\" class=\"wp-image-75134\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2025\/04\/Potrosnja-kalorija-hodanjem-umjerenim-tempom-1024x684.jpg 1024w, https:\/\/covermagazin.com\/wp-content\/uploads\/2025\/04\/Potrosnja-kalorija-hodanjem-umjerenim-tempom-382x255.jpg 382w, https:\/\/covermagazin.com\/wp-content\/uploads\/2025\/04\/Potrosnja-kalorija-hodanjem-umjerenim-tempom-768x513.jpg 768w, https:\/\/covermagazin.com\/wp-content\/uploads\/2025\/04\/Potrosnja-kalorija-hodanjem-umjerenim-tempom-150x100.jpg 150w, https:\/\/covermagazin.com\/wp-content\/uploads\/2025\/04\/Potrosnja-kalorija-hodanjem-umjerenim-tempom.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Potro\u0161nja kalorija hodanjem umjerenim tempom (5 km \/ h)<\/h2>\n\n\n\n<p>Hodanje umjerenim tempom, od oko 5 km na sat, odli\u010dna je polazna to\u010dka za sve osobe koje tra\u017ee na\u010dina <a href=\"https:\/\/covermagazin.com\/?page_id=30014\">kako pove\u0107ati potro\u0161nju kalorija uklju\u010divanjem u svoju rutinu dodatnih aktivnosti<\/a>. Ova umjerena aktivnost omogu\u0107uje da u pola sata pre\u0111ete 2 do 3 km, \u0161to podr\u017eava ravnote\u017eu izme\u0111u onoga \u0161to mo\u017eete i onoga \u0161to \u017eelite. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Potro\u0161nja kalorija kod hodanja ovisi o te\u017eini<\/h3>\n\n\n\n<p>Koliko \u0107ete to\u010dno <a href=\"https:\/\/covermagazin.com\/?p=52851\">potro\u0161iti kalorija hodanjem<\/a> umjerenim tempom najvi\u0161e ovisi o tome koliko kilograma imate. Prema podacima. tridesetominutnim hodanjem umjerenim tempom mo\u017eete potro\u0161iti:<\/p>\n\n\n\n<p>107 kalorija ako imate&nbsp; 56 kg<\/p>\n\n\n\n<p>133 kalorije ako imate &nbsp;70 kg<\/p>\n\n\n\n<p>159 kalorija kao imate 85 kg<\/p>\n\n\n\n<p>Za puni sat hodanja osoba koja ima 70 kg potro\u0161i 280 kalorija, jer se potro\u0161nja kalorija pove\u0107ava \u0161to se nekom aktivno\u0161\u0107u du\u017ee bavimo. &nbsp;Tako\u0111er, hodate li uz blagi uspon potro\u0161it \u0107ete jo\u0161 vi\u0161e kalorija. Na primjer, uspon od 10 posto tro\u0161i za 58 posto vi\u0161e kalorija u odnosnu na hodanje istom brzinom po ravnom terenu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Zdravstvene prednosti hodanja<\/h2>\n\n\n\n<p>Osim sagorijevanja kalorija, brzo hodanje nudi izvanredne zdravstvene prednosti. Redovito hodanje poma\u017ee u upravljanju ili prevenciji nekoliko ozbiljnih stanja, uklju\u010duju\u0107i bolesti srca, mo\u017edani udar, visoki krvni tlak, dijabetes tipa 2 i odre\u0111ene vrste raka. Naime, pobolj\u0161ava kardiovaskularnu kondiciju dok ja\u010da kosti i mi\u0161i\u0107e.<\/p>\n\n\n\n<p>Hodanje tako\u0111er donosi zna\u010dajne prednosti za mentalno zdravlje. Izo\u0161trava pam\u0107enje, pobolj\u0161ava fokus i smanjuje rizik od demencije. \u0160tovi\u0161e, slu\u017ei kao prirodni poja\u010diva\u010d raspolo\u017eenja, poma\u017ee u ubla\u017eavanju stresa i tjeskobe, a istovremeno pobolj\u0161ava kvalitetu sna. Vezano: <a href=\"https:\/\/covermagazin.com\/?p=51612\">Hodanje stepenicama\u00a0\u2013 brzi test zdravlja  <\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Savjeti za pove\u0107anje intenziteta hodanja<\/h2>\n\n\n\n<p>Kako biste pove\u0107ali sagorijevanje kalorija bez pove\u0107anja trajanja, isprobajte ove provjerene strategije:<\/p>\n\n\n\n<p>Prvo uklju\u010dite brda ili uzbrdice u svoju rutu. Hodanje uzbrdo mo\u017ee pove\u0107ati sagorijevanje kalorija za gotovo 60%. Sli\u010dno tome, promjena povr\u0161ina mo\u017ee napraviti razliku &#8211; hodanje po pijesku ili mekom tlu prisiljava va\u0161e tijelo da radi vi\u0161e sa svakim korakom.<\/p>\n\n\n\n<p>Hodate li u intervalima to tako\u0111er pove\u0107ava potro\u0161nju kalorija. Poku\u0161ajte kombinirati umjereno brzo hodanje s jednominutnim brzim hodanje. Ako svako malo ubrzate tempo, mo\u017eete zna\u010dajno pove\u0107ati potro\u0161nju kalorija u istom vremenskom razdoblju.<\/p>\n\n\n\n<p>Va\u017eno je i pravilno dr\u017eanje. Hodanje s visokim prsima i ramenima unatrag uklju\u010duje vi\u0161e mi\u0161i\u0107a, optimiziraju\u0107i kretanje i pove\u0107avaju\u0107i potro\u0161nju kalorija. Kona\u010dno, uklju\u010divanje zamahivanja rukama poma\u017ee prirodno pove\u0107ati va\u0161u brzinu, posljedi\u010dno sagorijevaju\u0107i vi\u0161e kalorija. Vezano: <a href=\"https:\/\/covermagazin.com\/?p=53795\">Mo\u017ee li se smr\u0161aviti hodaju\u0107i sat dnevno?  <\/a><\/p>\n\n\n\n<p>Nastavite \u010ditati:<\/p>\n\n\n\n<p><a href=\"https:\/\/covermagazin.com\/?p=52851\">Potro\u0161nja kalorija hodanjem: koliko ih zaista potro\u0161imo za pola sata?  <\/a><\/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=\"obbM9yfRSP\"><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=pMFWkgajlm#?secret=obbM9yfRSP\" data-secret=\"obbM9yfRSP\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><a href=\"https:\/\/covermagazin.com\/?p=74424\">\u0160to je potro\u0161nja kalorija i kako mo\u017eete izra\u010dunati koliko kalorija tro\u0161ite  <\/a><\/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=\"nbawgNIOpn\"><a href=\"https:\/\/covermagazin.com\/?p=74424\">\u0160to je potro\u0161nja kalorija i kako mo\u017eete izra\u010dunati koliko kalorija tro\u0161ite<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;\u0160to je potro\u0161nja kalorija i kako mo\u017eete izra\u010dunati koliko kalorija tro\u0161ite&#8221; &#8212; COVER magazin.com  \" src=\"https:\/\/covermagazin.com\/?p=74424&#038;embed=true#?secret=C8yWXehRiP#?secret=nbawgNIOpn\" data-secret=\"nbawgNIOpn\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><a href=\"https:\/\/covermagazin.com\/?page_id=30014\">Potro\u0161nja kalorija po aktivnostima  <\/a><\/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=\"W3cWcczjnA\"><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=XJIeQoGcUa#?secret=W3cWcczjnA\" data-secret=\"W3cWcczjnA\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Potro\u0161nja kalorija hodanjem umjerenim tempom (5 km \/ h) Hodanje umjerenim tempom, od oko 5 km na sat, odli\u010dna je polazna to\u010dka za sve osobe koje tra\u017ee na\u010dina kako pove\u0107ati potro\u0161nju kalorija uklju\u010divanjem u svoju rutinu dodatnih aktivnosti. Ova umjerena aktivnost omogu\u0107uje da u pola sata pre\u0111ete 2 do 3 km, \u0161to podr\u017eava ravnote\u017eu izme\u0111u [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":75134,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[596,15],"tags":[200],"class_list":["post-75133","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-potrosnja-kalorija","category-zanimljivo","tag-hodanje-cover"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/75133","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=75133"}],"version-history":[{"count":1,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/75133\/revisions"}],"predecessor-version":[{"id":75135,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/75133\/revisions\/75135"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/75134"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=75133"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=75133"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=75133"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}