{"id":379,"date":"2025-03-12T23:58:05","date_gmt":"2025-03-12T23:58:05","guid":{"rendered":"https:\/\/adriafitness.hr\/?p=379"},"modified":"2025-08-27T12:57:31","modified_gmt":"2025-08-27T12:57:31","slug":"bazicna-izdrzljivost-kondicija","status":"publish","type":"post","link":"https:\/\/adriafitness.hr\/index.php\/2025\/03\/12\/bazicna-izdrzljivost-kondicija\/","title":{"rendered":"BAZI\u010cNA IZDR\u017dLJIVOST (KONDICIJA)"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><em>KONDICIJA ILI BAZI\u010cNA IZDR\u017dLJIVOST<\/em> &#8211; SMJERNICE ZA RAZVOJ<\/h2>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-16018d1d wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/adriafitness.hr\/index.php\/online-trening-plan-treninga-i-prijava\/\" target=\"_blank\" rel=\"noreferrer noopener\">PRIJAVI SE DANAS &#8211; ISPROBAJ BESPLATAN TJEDAN<\/a><\/div>\n<\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" data-id=\"380\" src=\"https:\/\/adriafitness.hr\/wp-content\/uploads\/2025\/03\/1000041698-1024x683.jpg\" alt=\"Bazi\u010dna izdr\u017eljivost \nTrening plan \nKondicija\nTr\u010danje\" class=\"wp-image-380\" srcset=\"https:\/\/adriafitness.hr\/wp-content\/uploads\/2025\/03\/1000041698-1024x683.jpg 1024w, https:\/\/adriafitness.hr\/wp-content\/uploads\/2025\/03\/1000041698-300x200.jpg 300w, https:\/\/adriafitness.hr\/wp-content\/uploads\/2025\/03\/1000041698-768x512.jpg 768w, https:\/\/adriafitness.hr\/wp-content\/uploads\/2025\/03\/1000041698-1536x1024.jpg 1536w, https:\/\/adriafitness.hr\/wp-content\/uploads\/2025\/03\/1000041698.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n\n\n<ul class=\"wp-block-social-links is-layout-flex wp-block-social-links-is-layout-flex\"><li class=\"wp-social-link wp-social-link-youtube  wp-block-social-link\"><a href=\"https:\/\/www.youtube.com\/@petardragojevic3960\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M21.8,8.001c0,0-0.195-1.378-0.795-1.985c-0.76-0.797-1.613-0.801-2.004-0.847c-2.799-0.202-6.997-0.202-6.997-0.202 h-0.009c0,0-4.198,0-6.997,0.202C4.608,5.216,3.756,5.22,2.995,6.016C2.395,6.623,2.2,8.001,2.2,8.001S2,9.62,2,11.238v1.517 c0,1.618,0.2,3.237,0.2,3.237s0.195,1.378,0.795,1.985c0.761,0.797,1.76,0.771,2.205,0.855c1.6,0.153,6.8,0.201,6.8,0.201 s4.203-0.006,7.001-0.209c0.391-0.047,1.243-0.051,2.004-0.847c0.6-0.607,0.795-1.985,0.795-1.985s0.2-1.618,0.2-3.237v-1.517 C22,9.62,21.8,8.001,21.8,8.001z M9.935,14.594l-0.001-5.62l5.404,2.82L9.935,14.594z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">YouTube<\/span><\/a><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">O BAZI\u010cNOJ IZDR\u017dLJIVOSTI<\/h2>\n\n\n\n<p class=\"has-white-color has-black-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-4be441bb07a72c0e2ee768e4395c79d8\">Kondicija ili bazi\u010dna izdr\u017eljivost predstavlja temelj fizi\u010dke spremnosti i klju\u010dni je aspekt u razvoju kondicije, posebno kod sporta\u0161a i rekreativaca koji se bave dugotrajnim aktivnostima, sportovima izdr\u017eljivosti poput tr\u010danja, biciklizma ili planinarenja. Ova sposobnost omogu\u0107ava tijelu da dugotrajno podnosi umjereni intenzitet napora bez prekomjernog umora i pada performansi.<\/p>\n\n\n\n<p class=\"has-white-color has-black-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-2c2e6f1f63d819b16ee5fac2b33de1ea\">Trening bazi\u010dne izdr\u017eljivosti ima za cilj pove\u0107anje aerobnog kapaciteta i efikasnosti kardiovaskularnog sustava. Osnovna ideja je rad u ni\u017eim zonama pulsa (60-75% maksimalnog broja otkucaja), \u010dime se tijelo poti\u010de na kori\u0161tenje masti kao glavnog izvora energije. Ovakav tip treninga ja\u010da srce, pobolj\u0161ava cirkulaciju i kapacitet plu\u0107a, a tako\u0111er doprinosi pove\u0107anju broja mitohondrija u mi\u0161i\u0107ima, \u0161to omogu\u0107ava ve\u0107u izdr\u017eljivost.<\/p>\n\n\n\n<p class=\"has-white-color has-black-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-acb1bef199e1570d71e058e8fd511afe\">U praksi, trening bazi\u010dne izdr\u017eljivosti mo\u017ee uklju\u010divati lagano do umjereno tr\u010danje, vo\u017enju bicikla, plivanje ili \u010dak duge \u0161etnje. Klju\u010dno je odr\u017eavati kontinuirani tempo tijekom duljeg vremenskog razdoblja, minimalno 30-60 minuta, ovisno o razini kondicije mo\u017ee i dulje.<\/p>\n\n\n\n<p class=\"has-white-color has-black-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-c4cb36026fc29327e1a983693a9d1169\">Trening bazi\u010dne izdr\u017eljivosti fokusira se na pravilnu tehniku i odr\u017eavanje konstantnog intenziteta, \u0161to dugoro\u010dno donosi vidljive rezultate. Ova vrsta treninga izvrsna je i za one koji \u017eele pove\u0107ati ukupnu kondiciju, smanjiti rizik od ozljeda te pobolj\u0161ati regeneraciju izme\u0111u intenzivnijih treninga.<\/p>\n\n\n\n<p class=\"has-white-color has-black-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-008d65179bfef62076a1ff87079d2608\">Osim \u0161to pobolj\u0161ava aerobni kapacitet, trening bazi\u010dne izdr\u017eljivosti tako\u0111er pozitivno utje\u010de na metabolizam i regulaciju tjelesne mase. Redovitim treniranjem dolazi do smanjenja udjela masnog tkiva i pove\u0107anja mi\u0161i\u0107ne izdr\u017eljivosti, \u0161to doprinosi boljoj funkcionalnoj spremnosti za svakodnevne aktivnosti. <\/p>\n\n\n\n<p class=\"has-white-color has-black-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-e3b224aaeebc5b1362c9124170f45ff6\">Bazi\u010dna izdr\u017eljivost igra klju\u010dnu ulogu i u psiholo\u0161koj pripremi sporta\u0161a, jer razvija mentalnu otpornost i sposobnost odr\u017eavanja fokusa tijekom dugotrajnog napora. Uz to, ovakav trening smanjuje rizik od kardiovaskularnih bolesti i doprinosi dugoro\u010dnom zdravlju.<\/p>\n\n\n\n<p class=\"has-white-color has-black-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-40fce1a6b228505bd728da9f971db2cf\">Bez obzira na va\u0161u trenutnu kondiciju, trening bazi\u010dne izdr\u017eljivosti prilagodljiv je i dostupan svima. Uklju\u010dite ga u svoj raspored i osjetite razliku u performansama i svakodnevnoj energiji<\/p>\n\n\n\n<p class=\"has-white-color has-black-background-color has-text-color has-background has-link-color has-medium-font-size wp-elements-11e5d625d0f07c999305d13e27fc4e6b\">Redovitim treninzima u aerobnoj zoni, bazi\u010dne izdr\u017eljivosti, tijelo postaje u\u010dinkovitije u iskori\u0161tavanju energije i smanjuje se osje\u0107aj umora tijekom zahtjevnijih treninga ili natjecanja. Uklju\u010dite ovaj tip treninga u svoju rutinu i podignite svoju kondiciju na vi\u0161u razinu!<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/adriafitness.hr\/index.php\/2025\/03\/09\/adaptacija-na-trening-i-energetski-sustavi\/\">KLIKNI ZA VI\u0160E O TEMI<\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/#A029769C24\">Adaptations to Endurance and Strength Training<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>KONDICIJA ILI BAZI\u010cNA IZDR\u017dLJIVOST &#8211; SMJERNICE ZA RAZVOJ O BAZI\u010cNOJ IZDR\u017dLJIVOSTI Kondicija ili bazi\u010dna izdr\u017eljivost predstavlja temelj fizi\u010dke spremnosti i klju\u010dni je aspekt u razvoju kondicije, posebno kod sporta\u0161a i rekreativaca koji se bave dugotrajnim aktivnostima, sportovima izdr\u017eljivosti poput tr\u010danja, biciklizma ili planinarenja. Ova sposobnost omogu\u0107ava tijelu da dugotrajno podnosi&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-379","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>BAZI\u010cNA IZDR\u017dLJIVOST (KONDICIJA) Adria Fitness - online trening<\/title>\n<meta name=\"description\" content=\"Kondicija ili bazi\u010dna izdr\u017eljivosti, trening za razvoj i pobolj\u0161anje fizi\u010dke spremnosti (kapaciteta i snage za dugotrajne aktivnosti).\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/adriafitness.hr\/index.php\/2025\/03\/12\/bazicna-izdrzljivost-kondicija\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"BAZI\u010cNA IZDR\u017dLJIVOST (KONDICIJA) Adria Fitness - 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