{"id":13164,"date":"2020-11-10T11:08:17","date_gmt":"2020-11-10T09:08:17","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=13164"},"modified":"2020-11-10T11:08:17","modified_gmt":"2020-11-10T09:08:17","slug":"koliko-koraka-treba-da-napravimo-svakoga-dana","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/koliko-koraka-treba-da-napravimo-svakoga-dana\/","title":{"rendered":"Koliko koraka treba da napravimo svakoga dana?"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Da li znate koliko dnevno koraka napravite? Mnogi od nas imaju razli\u010dite aplikacije koje uklju\u010duju pedometar na svojim telefonima, pa znamo okviran broj koraka u danu. Me\u0111utim puko prepoznavanje broja koraka nije dovoljno da bismo na pravi na\u010din uposlili na\u0161 organizam i odgovorili na zdravstvene i ostale izazove.<\/span><\/p>\n<h3><b>Za\u0161to 10.000 koraka?<\/b><\/h3>\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\/walking-sportsmen-63LWPJK.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13138\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/walking-sportsmen-63LWPJK-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/walking-sportsmen-63LWPJK-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/walking-sportsmen-63LWPJK-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/walking-sportsmen-63LWPJK-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/10\/walking-sportsmen-63LWPJK.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Bez obzira koju aplikaciju koristite, vrlo je verovatno da je u njoj cilj pode\u0161en na 10.000 koraka dnevno. Ali za\u0161to se ova brojka uzima kao referentna? Ukoliko zakora\u010dimo 10.000 puta tokom dana to otprilike zna\u010di da smo pre\u0161li 8 kilometara, a ovo je broj koji dovodi do smanjivanja rizika od odre\u0111enih zdravstvenih stanja poput pove\u0107anja krvnog pritiska i bolesti srca. Tako\u0111e, ovaj broj odgovara preporuci od minimum 150 minuta lagane fizi\u010dke aktivnosti nedeljno.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Koliko koraka je optimalno?<\/b><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Studija iz 2011. otkriva da zdrave osobe gde god da se nalaze mogu dnevno kora\u010dati izme\u0111u 4.000 i 18.000 puta, me\u0111utim 10.000 je razuman cilj za odrasle zdrave osobe.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ukoliko tra\u017eite na\u010din za upore\u0111ivanje dnevnih koraka sa nivoom aktivnosti, uzmite u obzir slede\u0107e kategorije:<\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Neaktivno: manje od 5.000 koraka dnevno<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Donekle aktivno: izme\u0111u 7.500 do 9.999 koraka dnevno<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Veoma aktivno: od 12.500, pa na vi\u0161e<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Broj koraka tokom dana treba da budu u skladu sa va\u0161im ciljevima. Me\u0111utim, va\u017eno je da se ne fokusirate previ\u0161e na taj broj, bar u po\u010detku. Tada je bitnije da pove\u0107avate broj u odnosu na ju\u010dera\u0161nji dan.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Koliko koraka treba da napravimo da bismo mr\u0161avili?<\/b><\/h3>\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\/07\/low-section-of-woman-on-bathroom-scale-at-home-295SUXY.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-12475\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/07\/low-section-of-woman-on-bathroom-scale-at-home-295SUXY-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/07\/low-section-of-woman-on-bathroom-scale-at-home-295SUXY-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/07\/low-section-of-woman-on-bathroom-scale-at-home-295SUXY-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/07\/low-section-of-woman-on-bathroom-scale-at-home-295SUXY-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/07\/low-section-of-woman-on-bathroom-scale-at-home-295SUXY.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Ukoliko vam je cilj da skinete nekoliko nagomilanih kilograma, onda je brojka od 10.000 koraka dnevno idealna za vas. Iako se ta\u010dan broj zasniva na kategorijama poput starosti, pola i ishrane, okvirno 10 hiljada koraka dovodi do smanjenja kilograma i pobolj\u0161anja raspolo\u017eenja.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Koliko koraka treba da napravimo da bismo pobolj\u0161ali kondiciju?<\/b><\/h3>\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\/05\/DSCF2641.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-12205\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/05\/DSCF2641-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/05\/DSCF2641-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/05\/DSCF2641-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/05\/DSCF2641-1280x854.jpg 1280w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/05\/DSCF2641-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/05\/DSCF2641.jpg 1600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Da biste znali odgovor na ovo pitanje, treba prvo da se upoznate sa prose\u010dnom koli\u010dinom koraka koje napravite na dnevnom nivou. To se najlak\u0161e saznaje iz bilo koje aplikacije na pametnim telefonima koje sadr\u017ee pedometar u sebi.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Nakon \u0161to ste instalirali aplikaciju (ili prona\u0161li ve\u0107 postoje\u0107u u svom telefonu), podignite cilj za 500 do 1.000 koraka od uobi\u010dajenog dana. Onda taj uve\u0107ani cilj sprovodite nedelju ili dve dana, pa onda opet podignite lestvicu za isto dok ne do\u0111ete na 10.000.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ukoliko su va\u0161i dnevni koraci na niskom nivou, odnosno ispod 5.000, cilj za prvu nedelju mo\u017ee biti i ni\u017ee pove\u0107anje i to izme\u0111u 250 i 500 koraka, ali u tom slu\u010daju na nekoliko dana podi\u017eite za jo\u0161 250.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Kada dostignete 10.000 koraka dnevno, mo\u017eete odr\u017eavati ovaj broj ili nastaviti da dodajete korake da u\u0111ete u aktivnu kategoriju. Tako\u0111e, tada mo\u017eete izazvati sebe na par na\u010dina:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400; text-align: justify;\"><span style=\"font-weight: 400;\">tr\u010danje 30 sekundi, pra\u0107eno hodom od dva minuta<\/span><\/li>\n<li style=\"font-weight: 400; text-align: justify;\"><span style=\"font-weight: 400;\">tr\u010danje 15 sekundi nakon \u010dega dolazi minut hoda<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><b>Koliko koraka treba da napravimo da bismo odr\u017eali trenutnu kondiciju?<\/b><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ukoliko ste zadovoljni brojem koraka koje napravite tokom dana, mo\u017eda \u0107e vam primarni cilj biti da odr\u017eite trenutno stanje kondicije. Me\u0111utim, pre nego \u0161to se odlu\u010dite za ovaj broj, uverite se da ispunjavate minimalne preporuke za aerobno ve\u017ebanje. Odraslima je potrebno minimum 150 minuta nedeljno ili 30 minuta hodanja pet dana u nedelji.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Dobre vesti: Vreme koje provedete u ve\u017ebanju ra\u010duna se u dnevni broj koraka.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Saveti koji vam mogu pomo\u0107i da ispunite dnevni broj koraka<\/b><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">U zavisnosti od na\u010dina \u017eivota i raspolo\u017eivog vremena, postoji nekoliko pristupa kojim mo\u017eemo pove\u0107ati \u0161etnju tokom svakog dana:<\/span><\/p>\n<p style=\"text-align: justify;\">\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\">\n<h4><i><span style=\"font-weight: 400;\">Dnevna \u0161etnja<\/span><\/i><\/h4>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Isplanirajte 30-60 minuta da potro\u0161ite u dnevnoj \u0161etnji svaki dan.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><i><span style=\"font-weight: 400;\">Mini \u0161etnje<\/span><\/i><\/h4>\n<\/li>\n<\/ul>\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\/08\/stairs-BQZQTHH.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright wp-image-12795 size-medium\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/stairs-BQZQTHH-300x240.jpg\" alt=\"\" width=\"300\" height=\"240\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/stairs-BQZQTHH-300x240.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/stairs-BQZQTHH-768x614.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/stairs-BQZQTHH-750x600.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/stairs-BQZQTHH.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Podelite dan na tri dela &#8211; jutro, popodne i ve\u010de i obave\u017eite se da \u0107ete pro\u0161etati izme\u0111u 10 i 15 minuta u svakom od delova. Na taj na\u010din dolazite do dnevnog cilja.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><i><span style=\"font-weight: 400;\">Pri\u010dajte u\u017eivo sa kolegama<\/span><\/i><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ne dopisujte se i ne \u0161aljite mejlove. Ustanite i pro\u0161etajte se do kolega i na taj na\u010din zavr\u0161ite poslovne obaveze i dodajte jo\u0161 nekoliko koraka na listu.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><i><span style=\"font-weight: 400;\">Izaberite \u201cpogre\u0161ni\u201d put<\/span><\/i><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Umesto bli\u017eeg toaleta, pro\u0161etajte se do onog udaljenijeg na poslu.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><i><span style=\"font-weight: 400;\">Dodatni kilometar<\/span><\/i><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/running-woman-with-baby-stroller-enjoying-summer-i-P9YVL7R.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-12793\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/running-woman-with-baby-stroller-enjoying-summer-i-P9YVL7R-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/running-woman-with-baby-stroller-enjoying-summer-i-P9YVL7R-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/running-woman-with-baby-stroller-enjoying-summer-i-P9YVL7R-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/running-woman-with-baby-stroller-enjoying-summer-i-P9YVL7R-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/running-woman-with-baby-stroller-enjoying-summer-i-P9YVL7R.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Svaki put kad mo\u017eete da parkirate malo dalje, to i u\u010dinite. Svaki korak se ra\u010duna.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><i><span style=\"font-weight: 400;\">Presko\u010dite \u010dasopise<\/span><\/i><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Kada do\u0111ete u \u010dekaonicu, nemojte sedeti i \u010ditati \u010dasopise ili skrolovati tajmlajn na telefonima. Iskoristite to vreme da hodate.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><i><span style=\"font-weight: 400;\">Idite stepenicama<\/span><\/i><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Zaboravite na liftove i idite stepenicama.<\/span><\/p>\n<p style=\"text-align: justify;\">\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\">\n<h4><i><span style=\"font-weight: 400;\">Hodaju\u0107i sastanci<\/span><\/i><\/h4>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Kad god mo\u017eete, \u0161etajte dok pri\u010date sa prijateljima bilo u\u017eivo, bilo preko telefona.<\/span><\/p>\n<p style=\"text-align: justify;\">\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\">\n<h4><i><span style=\"font-weight: 400;\">\u0160etajte tokom trajanja de\u010dijih aktivnosti<\/span><\/i><\/h4>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ukoliko imate decu, umesto da sedite i \u010dekate da im se sportovi i aktivnosti zavr\u0161e, poku\u0161ajte da se kre\u0107ete tokom tog perioda.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Kako odr\u017eati motivaciju?<\/b><\/h3>\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\/09\/happy-in-spring-C8KLBF7.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-12978\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/09\/happy-in-spring-C8KLBF7-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/09\/happy-in-spring-C8KLBF7-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/09\/happy-in-spring-C8KLBF7-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/09\/happy-in-spring-C8KLBF7-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/09\/happy-in-spring-C8KLBF7.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Upoznavanje sa brojem koraka svakog dana zahteva disciplinu i posve\u0107enost. Tako\u0111e, od vas zahteva da stavite brigu o zdravlju na prvo mesto. Ukoliko se borite sa motivacijom, preporuka je da je zamenite disciplinom, pa \u0107ete na taj na\u010din dosti\u0107i ciljeve. Ose\u0107anje motivisanosti uvek dolazi i odlazi i nije dovoljno sigurno da bismo se uzdali u njega. Umesto toga, istrajte u disciplini koja \u0107e vas odr\u017eati na pravom putu.<\/span><\/p>\n<p style=\"text-align: justify;\"><b><i>Motivaciju i disciplinu mo\u017eete poja\u010dati kupovinom <\/i><\/b><a href=\"https:\/\/fitpass.rs\/\"><b><i>FitPass \u010dlanarine<\/i><\/b><\/a><b><i>, pa \u0107ete imati jo\u0161 jedan motiv da se pokrenete i ulo\u017eite u svoj zdrav \u017eivot.<\/i><\/b><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Da li znate koliko dnevno koraka napravite? Mnogi od nas imaju razli\u010dite aplikacije koje uklju\u010duju pedometar na svojim telefonima, pa znamo okviran broj koraka u danu. Me\u0111utim puko prepoznavanje broja koraka nije dovoljno da bismo na pravi na\u010din uposlili na\u0161 organizam i odgovorili na zdravstvene i ostale izazove. Za\u0161to 10.000 koraka? &nbsp; Bez obzira koju [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12936,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Koliko koraka treba da napravimo svakoga dana? | 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\/koliko-koraka-treba-da-napravimo-svakoga-dana\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Koliko koraka treba da napravimo svakoga dana? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Da li znate koliko dnevno koraka napravite? Mnogi od nas imaju razli\u010dite aplikacije koje uklju\u010duju pedometar na svojim telefonima, pa znamo okviran broj koraka u danu. Me\u0111utim puko prepoznavanje broja koraka nije dovoljno da bismo na pravi na\u010din uposlili na\u0161 organizam i odgovorili na zdravstvene i ostale izazove. 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