{"id":9173,"date":"2018-12-14T14:56:39","date_gmt":"2018-12-14T12:56:39","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=9173"},"modified":"2018-12-18T15:17:51","modified_gmt":"2018-12-18T13:17:51","slug":"kako-da-vam-jutarnja-setnja-postane-navika","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/kako-da-vam-jutarnja-setnja-postane-navika\/","title":{"rendered":"Kako da vam jutarnja \u0161etnja postane navika?"},"content":{"rendered":"

\"\"Ne pronalazite izgovore u vidu lenjosti ili vremenskih nepogoda kako biste izbegli bilo koji vid fizi\u010dke aktivnosti. Pogotovo ujutru.<\/strong> Zapravo je veliki izazov odoleti pritiskanju snooze dugmeta<\/em>, pogotovo sada kada su dani postali kra\u0107i i hladniji. Iako \u0107e vam u po\u010detku delovati te\u0161ko da navijete alarm nego ina\u010de, postoje brojni razlozi za to. Jedno evropsko istra\u017eivanje je pokazalo da je jutarnja \u0161etnja direktno povezana sa indeksom telesne mase (BMI) i rasporedom spavanja. Isto tako, prednosti samog hodanja se ogledaju u pove\u0107anju kreativnosti, inspiracije i uti\u010du na celokupno mentalno zdravlje.<\/p>\n

Me\u0111utim, velika je razlika izme\u0111u teorije i prakse. Jedno je pri\u010dati o ranoj, jutarnjoj \u0161etnji, a sasvim je drugo zapo\u010deti dan ovom jednostavnom, a efikasnom rutinom. U nastavku vam prikazujemo na\u010dine kako \u0107ete sebe motivisati za ovim oblikom aktivnosti:<\/p>\n

 <\/p>\n

#1 Pripremite uve\u010de va\u0161u ode\u0107u za \u0161etnju <\/strong><\/span><\/p>\n

Kao \u0161to pripremate ono \u0161to \u0107ete obu\u0107i za naredni radni dan, tako se i spremajte za jutarnju \u0161etnju. I ne, nije besmislena aktivnost, jer \u0107e va\u0161em mozgu biti signalizirano da je ve\u0107 pola posla ura\u0111eno. Odaberite udobnu ode\u0107u i krenite u \u0161etnju.<\/p>\n

#2 Zapo\u010dnite sa malim promenama<\/strong><\/span><\/p>\n

\"\"…u alarmu! Napravite plan, u prevodu \u2013 uzmite papir i olovku. Isplanirajte da za naredne 2-3 nedelje ustajete 20 minuta ranije nego \u0161to ina\u010de ranije \u010dinite. U po\u010detku \u0107ete mo\u017eda proklinjati \u0161to ste doneli takvu odluku, ali vredi. Kada se naviknete na ovaj tempo, vi\u0161e ne\u0107ete imati potrebu da odla\u017eete alarm, jer \u0107e vam se organizam priviknuti na nove uslove.<\/p>\n

#3 Za po\u010detak, po\u010dnite sa kratkim \u0161etnjama<\/strong><\/span><\/p>\n

Niko od vas na po\u010detku ne o\u010dekuje da istr\u010dite maraton, niti da pre\u0111ete velike kilometra\u017ee kako biste ispunili dnevni cilj. \u0160tavi\u0161e, potrebno je odre\u0111eno vreme kako bi pona\u0161anje pre\u0161lo u naviku, odnosno rutinu. Za po\u010detak je dovoljno 10 minuta oko va\u0161e zgrade, odnosno ku\u0107e. Ukoliko \u017eivite blizu parka, iskoristite i tu prednost. Pove\u0107avajte va\u0161u kilometra\u017eu, to jest vreme \u0161etanja kada osetite da vam se telo naviklo na ovu rutinu.<\/p>\n

#4 \u0160etajte sa prijateljem<\/strong><\/span><\/p>\n

\"\"Ukoliko u svom okru\u017eenju imate podjednako motivisanu osobu koja \u017eeli da poradi na svom fizi\u010dkom i mentalnom zdravlju, krenite zajedno u pohod. Istovremeno (kada \u0161etate sa vama dragom osobom, bez obzira da li je u pitanju va\u0161 dobar prijatelj ili \u010dlan porodice), podsti\u010dete dru\u0161tvenu interakciju i bolje se ose\u0107ate po pitanju svakog aspekta va\u0161eg zdravstvenog stanja. Ako ve\u0107 preferirate ti\u0161inu, prepusite se solo \u0161etnji ili \u0161etnji sa va\u0161im ku\u0107nim ljubimcem. Garantujemo vam lep\u0161i ugo\u0111aj.<\/p>\n

#5 Iskombinujte \u0161etnju sa dodatnom zanimacijom<\/strong><\/span><\/p>\n

Omiljena plejlista? \u0160to da ne! Ako hodanje pove\u017eete sa ne\u010dim u \u010demu u\u017eivate, \u0161etnja \u0107e vam biti duplo u\u017eivanje. Ne mora nu\u017eno to da bude muzika, slu\u0161anje vesti ili motivacionih govora \u0107e tako\u0111e biti podsticajno po va\u0161e zdravlje. Pogotovo ako niste preterani ljubitelj ti\u0161ine u ovoj aktivnosti.<\/p>\n

#6 Promenite va\u0161u rutu<\/strong><\/span><\/p>\n

\"\"Jo\u0161 jedna stavka koja \u0107e vas dodatno motivisati za jutarnjom \u0161etnjom. Istra\u017eite nova podru\u010dja u va\u0161em kraju ili pro\u0111ite kroz ulice u kojima nikada niste kro\u010dili. Pogled na novu okolinu \u0107e va\u0161e receptore dodatno osve\u017eiti i podsetiti za\u0161to je jutarnja \u0161etnja kao takva i te kako zdrava. Istovremeno \u0107ete se radovati novim rutama.<\/p>\n

 <\/p>\n

I, \u0161ta ste odlu\u010dili?<\/strong> Jutarnja \u0161etnja je odavno postala obavezni deo svakodnevice stanovnika Amerike i Severne Evrope, gde je fitnes kultura kao takva postala nu\u017ena potreba. I ne\u0161to \u0161to se podrazumeva. Brinite o sebi i svojim zdravim navikama, jer \u0107e vam se dvostruko vratiti. Po\u010dnite sa ovom aktivno\u0161\u0107u.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ne pronalazite izgovore u vidu lenjosti ili vremenskih nepogoda kako biste izbegli bilo koji vid fizi\u010dke aktivnosti. Pogotovo ujutru. Zapravo je veliki izazov odoleti pritiskanju snooze dugmeta, pogotovo sada kada su dani postali kra\u0107i i hladniji. Iako \u0107e vam u po\u010detku delovati te\u0161ko da navijete alarm nego ina\u010de, postoje brojni razlozi za to. Jedno evropsko […]<\/p>\n","protected":false},"author":2,"featured_media":9174,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[6],"tags":[],"yoast_head":"\nKako da vam jutarnja \u0161etnja postane navika? | 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\/kako-da-vam-jutarnja-setnja-postane-navika\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako da vam jutarnja \u0161etnja postane navika? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Ne pronalazite izgovore u vidu lenjosti ili vremenskih nepogoda kako biste izbegli bilo koji vid fizi\u010dke aktivnosti. Pogotovo ujutru. Zapravo je veliki izazov odoleti pritiskanju snooze dugmeta, pogotovo sada kada su dani postali kra\u0107i i hladniji. Iako \u0107e vam u po\u010detku delovati te\u0161ko da navijete alarm nego ina\u010de, postoje brojni razlozi za to. 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