{"id":13028,"date":"2020-10-06T11:39:40","date_gmt":"2020-10-06T09:39:40","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=13028"},"modified":"2020-10-06T11:39:40","modified_gmt":"2020-10-06T09:39:40","slug":"zasto-zene-treba-da-vezbaju-u-svojim-20-im-30-im-40-im-50-im-60-im-godinama","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/zasto-zene-treba-da-vezbaju-u-svojim-20-im-30-im-40-im-50-im-60-im-godinama\/","title":{"rendered":"Za\u0161to \u017eene treba da ve\u017ebaju u svojim 20-im, 30-im, 40-im, 50-im i 60-im godinama?"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Fizi\u010dka aktivnost je vrlo va\u017ena tokom svake decenije \u017eivota. Na nesre\u0107u, ve\u0107ina zapadnog sveta ne ispunjava trenutne smernice od 150 do 300 minuta umerenog ve\u017ebanja nedeljno, a ova \u010dinjenica se posebno odnosi na \u017eenski deo populacije.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Fitnes u 20-im: fokus na zdravlje kostiju<\/b><\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/blonde-besutiful-woman-training-in-the-gym-listeni-TH2KQ5M.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13031\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/blonde-besutiful-woman-training-in-the-gym-listeni-TH2KQ5M-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/blonde-besutiful-woman-training-in-the-gym-listeni-TH2KQ5M-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/blonde-besutiful-woman-training-in-the-gym-listeni-TH2KQ5M-768x513.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/blonde-besutiful-woman-training-in-the-gym-listeni-TH2KQ5M-750x501.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/blonde-besutiful-woman-training-in-the-gym-listeni-TH2KQ5M.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Na\u0161e kosti pru\u017eaju za\u0161titni oklop za telo. Ko\u0161tano tkivo je \u017eivo i u periodu detinjstva i adolescencije ono se uve\u0107ava. Ba\u0161 te naslage omogu\u0107avaju da kosti postanu te\u017ee i ja\u010de. Za ve\u0107inu ljudi, maksimalna koli\u010dina ko\u0161tane mase koju \u0107e ikad imati u \u017eivotu, javlja se u tre\u0107oj deceniji. Jednom kad ostvarimo vrhunac u ko\u0161tanom tkivu, kre\u0107e resorpcija koja zna\u010di gubitak ko\u0161tane mase br\u017ee nego \u0161to se ona formira. U pore\u0111enju sa mu\u0161karcima, \u017eene su mnogo vi\u0161e pogo\u0111ene degenerativnim bolestima kostiju, kao \u0161to je osteoporoza.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Konzumiranje hrane bogate vitaminom D i kalcijumom, kao i izbegavanje pu\u0161enja i alkohola dovodi do smanjenja rizika od bolesti kostiju. Ve\u017ebanje je jo\u0161 jedan \u010dinilac smanjenja ovog rizika. Idealni vidovi fizi\u010dke aktivnosti za o\u010duvanje kostiju u 20-im godinama kod \u017eena su: brzo hodanje, planinarenje, penjanje stepenicama, dizanje tegova i neki sportovi poput tenisa.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Fitnes u 30-im: briga o kardiovaskularnom zdravlju<\/b><\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/determined-woman-training-with-battle-ropes-WJQ5CYY.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13032\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/determined-woman-training-with-battle-ropes-WJQ5CYY-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/determined-woman-training-with-battle-ropes-WJQ5CYY-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/determined-woman-training-with-battle-ropes-WJQ5CYY-768x513.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/determined-woman-training-with-battle-ropes-WJQ5CYY-750x501.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/determined-woman-training-with-battle-ropes-WJQ5CYY.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Bolesti srca su vode\u0107i uzrok smrti na globalnom nivou kako za \u017eene tako i za mu\u0161karce. Kao i mnoge druge hroni\u010dne bolesti, i sr\u010dane se vremenom razvijaju i \u010desto bez mnogo znakova upozorenja. Trenutno postoji 7 navika i zdravstvenih faktora kardiovaskularnog sistema, a to su:<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Navike:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nepu\u0161a\u010di<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Optimalna fizi\u010dka aktivnost<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zdrava ishrana<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Odgovaraju\u0107i energetski balans i zdrava telesna te\u017eina<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Zdravstveni faktori:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Optimalni ukupni holesterol bez lekova<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Optimalni krvni pritisak bez lekova<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Optimalni \u0161e\u0107er u krvi bez lekova<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Idealno kardiovaskularno zdravlje je klju\u010dno za smanjenje rizika bolesti srca. Davanjem prioriteta zdravlju ovog sistema u 30-im godinama, mo\u017eete preduprediti tegobe i hroni\u010dne bolesti kasnije u \u017eivotu.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Fitnes u 40-im: odr\u017eavanje mi\u0161i\u0107a<\/b><\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/woman-training-with-dumbbells-47MT7QV.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13033\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/woman-training-with-dumbbells-47MT7QV-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/woman-training-with-dumbbells-47MT7QV-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/woman-training-with-dumbbells-47MT7QV-768x513.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/woman-training-with-dumbbells-47MT7QV-750x501.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/woman-training-with-dumbbells-47MT7QV.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Sarkopenija ili gubitak mi\u0161i\u0107ne mase po\u010dinje oko 40. godne \u017eivota i nastavlja se po svakoj slede\u0107oj deceniji od oko 5 kilograma. Va\u017eniji je, u ovom slu\u010daju, funkcionalni kapacitet u odnosu na izgled tela i samih mi\u0161i\u0107a. U slu\u010daju preteranog gubitka mi\u0161i\u0107ne mase, svakodnevne aktivnosti postaju dosta te\u017ee.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Iako se do skoro smatralo da je gubitak mi\u0161i\u0107a standardna stvar prilikom starenja, nau\u010dna literatura o ve\u017ebama sugeri\u0161e suprotno. Po jednoj studiji koja je obuhvatila rekreativce izme\u0111u 40-80 godina, nije uo\u010den zna\u010dajniji gubitak mi\u0161i\u0107ne mase. Da biste pove\u0107ali mi\u0161i\u0107nu kondiciju i spre\u010dili opadanje mi\u0161i\u0107nog tkiva, potrebno je dva do tri treninga otpora nedeljno koji ciljaju glavne grupe mi\u0161i\u0107a i dodatni efekat na zglobove.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Fitnes u 50-im: odr\u017eavanje forme i tokom menopauze<\/b><\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/mature-woman-in-yoga-pose-7K69TUR.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13034\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/mature-woman-in-yoga-pose-7K69TUR-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/mature-woman-in-yoga-pose-7K69TUR-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/mature-woman-in-yoga-pose-7K69TUR-768x513.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/mature-woman-in-yoga-pose-7K69TUR-750x501.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/mature-woman-in-yoga-pose-7K69TUR.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Menopauza se javlja kada jajnici prestanu da stvaraju estrogen i \u017eena prestane da dobija mensturaciju. Prose\u010dna starost po\u010detka ovog procesa je 51. godina. Pored hormonalnih i reproduktivnih promena, mnoge \u017eene ka\u017eu da im se remeti san i koli\u010dina energije. Ve\u017ebanje je idealan lek za sve ove simptome jer otklanja nelagodu i doprinosi boljem podno\u0161enju zdravstvenih promena. Joga ili bilo koja druga ve\u017eba koja pobolj\u0161ava subjektivno blagostanje i rad kako na telu tako i na umu, mo\u017ee biti idealna u ovom periodu.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Fitnes u 60-im: spre\u010davanje padova<\/b><\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/falling-88LU596.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13035\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/falling-88LU596-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/falling-88LU596-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/falling-88LU596-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/falling-88LU596-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/falling-88LU596.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Bumeri ro\u0111eni izme\u0111u 1946. i 1964. godine aktivniji su nego njihovi roditelji u istim godinama. Ovo je dobra vest jer je fizi\u010dka aktivnost jedna od najbitnijih zdravih navika koje moramo usvojiti kako bismo odr\u017eavali zdravlje i kvalitet \u017eivota tokom celog \u017eivotnog veka. U sedmoj deceniji \u017eivota predupre\u0111ivanje padova i lomova postaje najbitnije. Svaka \u010detvrta starija osoba padne jednom svake godine, a nakon 65. godine \u0161tetni padovi su vode\u0107i uzrok smrti i invalidnosti, a \u017eene su i ovde u ve\u0107em riziku.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/fitpass.rs\/\"><span style=\"font-weight: 400;\">FitPass \u010dlanarina<\/span><\/a><span style=\"font-weight: 400;\"> vam omogu\u0107ava preko 70 disciplina, koje pogoduju svakom \u017eivotnom dobu. Pokrenite se na vreme!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fizi\u010dka aktivnost je vrlo va\u017ena tokom svake decenije \u017eivota. Na nesre\u0107u, ve\u0107ina zapadnog sveta ne ispunjava trenutne smernice od 150 do 300 minuta umerenog ve\u017ebanja nedeljno, a ova \u010dinjenica se posebno odnosi na \u017eenski deo populacije. &nbsp; Fitnes u 20-im: fokus na zdravlje kostiju &nbsp; Na\u0161e kosti pru\u017eaju za\u0161titni oklop za telo. Ko\u0161tano tkivo je [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13030,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17,6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Za\u0161to \u017eene treba da ve\u017ebaju u svojim 20-im, 30-im, 40-im, 50-im i 60-im godinama? | Fitpass<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitpass.rs\/blog\/zasto-zene-treba-da-vezbaju-u-svojim-20-im-30-im-40-im-50-im-60-im-godinama\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Za\u0161to \u017eene treba da ve\u017ebaju u svojim 20-im, 30-im, 40-im, 50-im i 60-im godinama? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Fizi\u010dka aktivnost je vrlo va\u017ena tokom svake decenije \u017eivota. Na nesre\u0107u, ve\u0107ina zapadnog sveta ne ispunjava trenutne smernice od 150 do 300 minuta umerenog ve\u017ebanja nedeljno, a ova \u010dinjenica se posebno odnosi na \u017eenski deo populacije. &nbsp; Fitnes u 20-im: fokus na zdravlje kostiju &nbsp; Na\u0161e kosti pru\u017eaju za\u0161titni oklop za telo. 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