{"id":7700,"date":"2025-10-23T16:21:14","date_gmt":"2025-10-23T14:21:14","guid":{"rendered":"https:\/\/www.intersport.ba\/blog\/?p=7700"},"modified":"2025-10-23T16:21:14","modified_gmt":"2025-10-23T14:21:14","slug":"trening-u-skladu-s-tijelom-kako-cirkadijalni-ritam-odreduje-idealno-vrijeme-za-sport","status":"publish","type":"post","link":"https:\/\/www.intersport.ba\/blog\/2025\/10\/trening-u-skladu-s-tijelom-kako-cirkadijalni-ritam-odreduje-idealno-vrijeme-za-sport\/","title":{"rendered":"Trening u skladu s tijelom: kako cirkadijalni ritam odre\u0111uje idealno vrijeme za sport"},"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-mh3i71ro-fc93417f80d6d6146cc71b5205cb034c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><section class=\"av_textblock_section av-mgf4hq4s-67131b38467b93b48e280f4c26270cb2 \">\n<div class=\"avia_textblock\">\n<p>U potrazi za najboljim rezultatima \u010desto se pitamo postoji li idealno doba dana za\u00a0<a href=\"https:\/\/www.intersport.ba\/sportovi\/fitness-trening-i-yoga\">trening<\/a>. Neki se zaklinju se u ranojutarnje vje\u017ebanje, dok drugi tvrde da su naju\u010dinkovitiji u ve\u010dernjim satima. Iako se \u010dini kako je rije\u010d o osobnoj preferenciji, odgovor se zapravo skriva u na\u0161em unutarnjem satu, to jest cirkadijalnom ritmu. On upravlja na\u0161im biolo\u0161kim procesima, od sna i hormona do tjelesne temperature i energije. Kada treniramo u skladu s tim ritmom, vje\u017ebanje postaje u\u010dinkovitije i ugodnije.<\/p>\n<\/div>\n<\/section>\n<section class=\"av_textblock_section av-mgf4ilf1-cc5ccce16aec71cc05cd6a44c9664436 \">\n<div class=\"avia_textblock\">\n<h4>\u0160ta je cirkadijalni ritam?<\/h4>\n<p>Cirkadijalni ritam je unutarnji sat koji prati ciklus od 24 sata. On uskla\u0111uje na\u0161e tijelo s izmjenom dana i no\u0107i. Regulira nivo hormona, rad srca, krvni tlak i probavu. Ali isti taj sat utje\u010de i na to kako reagiramo na fizi\u010dki napor u razli\u010ditim dijelovima dana. Unutarnji sat nije isti kod svih ljudi. Postoje jutarnji tipovi, koji se najbolje osje\u0107aju rano u danu. Suprotno njima, neke osobe imaju najvi\u0161e energije kasno poslijepodne i nave\u010der. Osim genetike, ritam oblikuju navike, radno vrijeme i okoli\u0161ni faktori poput izlo\u017eenosti svjetlu.<\/p>\n<\/div>\n<\/section>\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'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mh3i7k4o-b1380d05aa8941c84861c9393fb5cadd\">\n.avia-image-container.av-mh3i7k4o-b1380d05aa8941c84861c9393fb5cadd img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mh3i7k4o-b1380d05aa8941c84861c9393fb5cadd .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mh3i7k4o-b1380d05aa8941c84861c9393fb5cadd av-styling- avia-align-center  avia-builder-el-3  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-7701 avia-img-lazy-loading-not-7701 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2025\/10\/jutarnji-training-845x370.jpg\" alt='' title='jutarnji-training'  height=\"370\" width=\"845\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/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'     ><section  class='av_textblock_section av-mh3i9wf5-aa1a573caa9cf189edf8a586a073e151 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>Jutarnji trening: svje\u017e po\u010detak dana<\/h5>\n<p>Vje\u017ebanje ujutro ima svoje posebne prednosti. Tijelo je tada jo\u0161 odmorno, a mozak bistriji. Jutarnji trening podi\u017ee raspolo\u017eenje i nivo energije, pa dan zapo\u010dinjemo s osje\u0107ajem postignu\u0107a. Istra\u017eivanja pokazuju da jutarnje vje\u017ebanje poti\u010de bolju regulaciju apetita i mo\u017ee pomo\u0107i u kontroli tjelesne mase.<\/p>\n<p>Kardiovaskularni sistem ujutro radi stabilno, a ni\u017ei krvni pritisak olak\u0161ava ritmi\u010dne aktivnosti poput tr\u010danja ili vo\u017enje bicikla. S druge strane, snaga i fleksibilnost tada su ne\u0161to ni\u017ee, jer mi\u0161i\u0107i i zglobovi jo\u0161 nisu potpuno zagrijani. Zato jutarnji trening zahtijeva du\u017ee i pa\u017eljivije zagrijavanje. Za jutarnje tipove, idealan izbor su lagani kardio treninzi, yoga, pilates ili kratke vje\u017ebe snage s vlastitim tijelom. Takva rutina osigurava energiju i fokus za ostatak dana.<\/p>\n<h5>Popodnevni i ve\u010dernji trening: snaga na vrhuncu<\/h5>\n<p>Kasnije tokom dana, tijelo ulazi u fazu maksimalne spremnosti. Tjelesna temperatura raste, a mi\u0161i\u0107i postaju elasti\u010dniji i sna\u017eniji. Hormoni poput testosterona i kortizola, koji utje\u010du na izdr\u017eljivost i oporavak, dose\u017eu optimalne vrijednosti. Zato ve\u0107ina ljudi posti\u017ee najbolje rezultate u kasno poslijepodne ili ranu ve\u010der.<\/p>\n<p>U tom razdoblju tijelo mo\u017ee podnijeti ve\u0107e optere\u0107enje, pa su treninzi snage i eksplozivnosti posebno u\u010dinkoviti. Dizanje tegova, intervalni treninzi visokog intenziteta i brzi sprintovi u ve\u010dernjim satima donose najve\u0107i u\u010dinak. Uz to, koordinacija i refleksi tada su na najvi\u0161em nivou, pa su i tehni\u010dki zahtjevniji sportovi sigurniji. Ve\u010dernje vje\u017ebanje tako\u0111er poma\u017ee u osloba\u0111anju stresa nakupljenog tokom dana. No treba paziti na vrijeme treninga. Ako se vje\u017eba prekasno i preintenzivno, mo\u017ee do\u0107i do problema sa snom. Idealno je zavr\u0161iti trening barem dva sata prije odlaska u krevet.<\/p>\n<\/div><\/section><\/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'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mh3iajq1-79593a210b2aade6e1c448e73762b42a\">\n.avia-image-container.av-mh3iajq1-79593a210b2aade6e1c448e73762b42a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mh3iajq1-79593a210b2aade6e1c448e73762b42a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mh3iajq1-79593a210b2aade6e1c448e73762b42a av-styling- avia-align-center  avia-builder-el-7  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-7702 avia-img-lazy-loading-not-7702 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2025\/10\/popodnevni-training-845x370.jpg\" alt='' title='popodnevni-training'  height=\"370\" width=\"845\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/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'     ><section  class='av_textblock_section av-mh3icilo-22c93e62398258ff8167a31537008f63 '   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 otkrivaju op\u0107e obrasce, naju\u010dinkovitije vrijeme za trening vrlo je individualno. Neko \u0107e se ujutro osje\u0107ati tromo, dok drugi nave\u010der nemaju dovoljno discipline za odlazak na trening. Najbolje je pratiti vlastiti osje\u0107aj i performanse. Ako vam se ujutro te\u017ee di\u0107i iz kreveta, ne forsirajte rane treninge. Ako ste skloni odga\u0111anju aktivnosti u ve\u010dernjim satima, bolje je zavr\u0161iti trening prije posla ili drugih jutarnjih obaveza.<\/p>\n<p>Prilagodba ritma mogu\u0107a je, ali zahtijeva dosljednost. Redoviti jutarnji treninzi s vremenom \u0107e postati lak\u0161i jer se tijelo navikava na novu rutinu. Isto vrijedi i za ve\u010dernje treninge, dosljednost pomi\u010de unutarnji sat. Va\u017eno je da vje\u017ebanje postane dio svakodnevnog ritma, bilo jutarnjeg ili ve\u010dernjeg.<\/p>\n<h5>Cirkadijalni ritam i specifi\u010dne aktivnosti<\/h5>\n<p>Neke aktivnosti bolje odgovaraju odre\u0111enim dijelovima dana. Jutro je dobro za lagane aerobne treninge, jer srce radi u stabilnijem ritmu. Tr\u010danje umjerenim tempom, vo\u017enja bicikla ili plivanje odli\u010dan su izbor za rano doba dana. Popodne i ve\u010der prikladniji su za trening snage i zahtjevne sportove, jer su tijelo i refleksi na vrhuncu. Zanimljivo je da istra\u017eivanja pokazuju kako vrhunski sporta\u0161i \u010desto bilje\u017ee najbolje rezultate na natjecanjima odr\u017eanim u kasnijim satima dana. To potvr\u0111uje ulogu tjelesne temperature i hormona u fizi\u010dkoj spremnosti. No, ni jutarnje vje\u017ebanje ne zaostaje kada se radi o izgradnji discipline i stvaranju stabilne navike.<\/p>\n<\/div><\/section><\/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'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mh3id6i9-1e93c1e945f5ed96c11b39e610359c96\">\n.avia-image-container.av-mh3id6i9-1e93c1e945f5ed96c11b39e610359c96 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mh3id6i9-1e93c1e945f5ed96c11b39e610359c96 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mh3id6i9-1e93c1e945f5ed96c11b39e610359c96 av-styling- avia-align-center  avia-builder-el-11  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-7703 avia-img-lazy-loading-not-7703 avia_image ' src=\"https:\/\/www.intersport.ba\/blog\/wp-content\/uploads\/sites\/24\/2025\/10\/training-5-845x370.jpg\" alt='' title='training-5'  height=\"370\" width=\"845\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div><div  class='flex_column av-av_one_full-056e5a1a99d4d7519157a1874c92c4a7 av_one_full  avia-builder-el-12  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mh3ieajt-08c965328cb4e2d0b03c992adac4b58e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5>Uloga sna i oporavka<\/h5>\n<p>Bez kvalitetnog sna, vrijeme treninga gubi na va\u017enosti. Tijelo se regenerira i ja\u010da upravo tokom sna. Nedostatak sna smanjuje koncentraciju, snagu i brzinu reakcije. Zato je klju\u010dno uskladiti ritam spavanja i treninga. Ako trenirate ujutro, idite ranije u krevet. Ako trenirate nave\u010der, pazite da imate dovoljno vremena za opu\u0161tanje prije spavanja. San i cirkadijalni ritam \u010dine nerazdvojnu cjelinu. Samo kada oboje funkcioniraju, trening mo\u017ee donijeti maksimalne rezultate.<\/p>\n<p>Cirkadijalni ritam odre\u0111uje puno vi\u0161e od toga kada smo pospani ili gladni. On oblikuje i na\u0161e sposobnosti za fizi\u010dki napor. Jutarnji treninzi podi\u017eu energiju i donose osje\u0107aj discipline. Ve\u010dernji treninzi koriste snagu i fleksibilnost tijela na vrhuncu. Nema univerzalnog odgovora: najbolje vrijeme je ono u kojem se osje\u0107ate sna\u017eno, motivirano i dosljedno. Trenirati u skladu s vlastitim unutarnjim satom zna\u010di slu\u0161ati tijelo i po\u0161tovati njegove signale. Kada prona\u0111ete svoj ritam, trening prestaje biti obaveza i postaje prirodan dio dana. A tada rezultati dolaze lak\u0161e, a osje\u0107aj zadovoljstva traje puno du\u017ee.<\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":7704,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":13,"name":"Fitnes","slug":"fitnes","term_group":0,"term_taxonomy_id":13,"taxonomy":"category","description":"\u201eBiti fit\u201c posljednjih je godina gotovo obavezni pratilac savremenog na\u010dina \u017eivota. Brigom za tijelo smanjuje se mogu\u0107nost pojave te\u0161kih bolesti, uspje\u0161no kontrolira 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 sve aspekte \u017eivota.","parent":0,"count":62,"filter":"raw","term_order":"13","url":"https:\/\/www.intersport.ba\/blog\/category\/fitnes\/"}],"tags":[30,133],"class_list":["post-7700","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnes","tag-fitnes","tag-savjeti-za-trening"],"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 sport - Intersport Blog BA<\/title>\n<meta name=\"description\" content=\"U potrazi za najboljim rezultatima \u010desto se pitamo postoji li idealno doba dana za trening. Neki se zaklinju se u ranojutarnje vje\u017ebanje, dok drugi tvrde da su naju\u010dinkovitiji u ve\u010dernjim satima. Iako se \u010dini kako je rije\u010d o osobnoj preferenciji, odgovor se zapravo skriva u na\u0161em unutarnjem satu, to jest cirkadijalnom ritmu. On upravlja na\u0161im biolo\u0161kim procesima, od sna i hormona do tjelesne temperature i energije. Kada treniramo u skladu s tim ritmom, vje\u017ebanje postaje u\u010dinkovitije i ugodnije.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.intersport.ba\/blog\/2025\/10\/trening-u-skladu-s-tijelom-kako-cirkadijalni-ritam-odreduje-idealno-vrijeme-za-sport\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trening u skladu s tijelom: kako cirkadijalni ritam odre\u0111uje idealno vrijeme za sport - Intersport Blog BA\" \/>\n<meta property=\"og:description\" content=\"U potrazi za najboljim rezultatima \u010desto se pitamo postoji li idealno doba dana za trening. Neki se zaklinju se u ranojutarnje vje\u017ebanje, dok drugi tvrde da su naju\u010dinkovitiji u ve\u010dernjim satima. Iako se \u010dini kako je rije\u010d o osobnoj preferenciji, odgovor se zapravo skriva u na\u0161em unutarnjem satu, to jest cirkadijalnom ritmu. On upravlja na\u0161im biolo\u0161kim procesima, od sna i hormona do tjelesne temperature i energije. 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