{"id":2975,"date":"2026-05-27T11:33:59","date_gmt":"2026-05-27T10:33:59","guid":{"rendered":"https:\/\/menopower.si\/?p=2975"},"modified":"2026-05-27T11:33:59","modified_gmt":"2026-05-27T10:33:59","slug":"vadba-za-zenske-po-40-dopust","status":"publish","type":"post","link":"https:\/\/menopower.si\/index.php\/2026\/05\/27\/vadba-za-zenske-po-40-dopust\/","title":{"rendered":"Vadba za \u017eenske po 40: zakaj jo ohranim tudi med dopustom"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_custom_heading text=&#8221;Zakaj ravno zdaj ne presko\u010dim treninga&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Vadba za \u017eenske po 40 ima eno posebnost: telo ne odpu\u0161\u010da dolgih prekinitev tako zlahka kot pri tridesetih. Vsaka \u017eenska pozna tisti ob\u010dutek prvega jutra na dopustu: nobenih urnikov, nobenih obveznosti. Do tretjega dne pa se pojavi vpra\u0161anje \u2013 trening ali ne?<\/p>\n<p>Po 40. letu mi\u0161ice ne po\u010dakajo. \u017de kraj\u0161a prekinitev vadbe pospe\u0161i upad mi\u0161i\u010dne mase, ki se v tem obdobju odvija hitreje kot v dvajsetih \u2013 in to je dovolj dober razlog, da popolnoma ne prekine\u0161 svojega urnika.[\/vc_column_text][vc_video link=&#8221;https:\/\/www.youtube.com\/shorts\/inodh4gXH8k&#8221;][vc_empty_space height=&#8221;16px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;Kako izgleda vadba za \u017eenske po 40 na dopustu&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Z lastno te\u017eo lahko naredi\u0161 \u017ee veliko \u2013 sklece, po\u010depi, vaje za stabilizatorje trupa. \u010ce pa s seboj vzame\u0161 \u0161e kettlebell, vadba za \u017eenske po 40 lahko postane \u0161e veliko bolj dinami\u010dna: cleani, swingi in veslanje s kettlebellom aktivirajo celo telo in dvignejo intenzivnost brez posebne telovadnice.[\/vc_column_text][vc_cta h2=&#8221;Treningi z MenoPower \u2013 tudi ko nisi na dopustu &#8221; style=&#8221;flat&#8221; color=&#8221;grey&#8221;]\u010ce i\u0161\u010de\u0161 strukturo, ki deluje skozi vse leto, se pridru\u017ei skupinski vadbi. <a href=\"https:\/\/menopower.si\/index.php\/treningi\/\" target=\"_blank\" rel=\"noopener\">Preveri urnik in se pridru\u017ei.<\/a>[\/vc_cta][vc_empty_space height=&#8221;16px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_row_inner][vc_column_inner][vc_custom_heading text=&#8221;Zakaj vadba za \u017eenske po 40 ni luksuz \u2013 tudi med dopustom ne&#8221; use_theme_fonts=&#8221;yes&#8221;][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner width=&#8221;2\/3&#8243;][vc_column_text]<\/p>\n<ul>\n<li><strong>Mi\u0161ice po 40 ne po\u010dakajo<\/strong> \u2013 v perimenopavzi se anabolni odziv telesa na trening zmanj\u0161a, zato je konsistenca \u2013 tudi med dopustom \u2013 tista, ki ohranja rezultate, ki si jih \u017ee zgradila. Zakaj je trening za mo\u010d v tem obdobju tako pomemben, si preberi v \u010dlanku <a href=\"https:\/\/menopower.si\/index.php\/2025\/08\/01\/trening-za-moc-po-40-letu\/\" target=\"_blank\" rel=\"noopener\">Trening za mo\u010d po 40. letu<\/a><\/li>\n<li><strong>Insulinska ob\u010dutljivost se med dopustom slab\u0161a<\/strong> \u2013 sprememba prehranjevalnih navad, ve\u010d sladkega, manj gibanja; vadba je naju\u010dinkovitej\u0161i regulator krvnega sladkorja, ki v perimenopavzi postaja vse manj stabilen<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column_inner][vc_column_inner width=&#8221;1\/3&#8243;][vc_single_image image=&#8221;2977&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column_inner][\/vc_row_inner][vc_column_text]<\/p>\n<ul>\n<li><strong>Kortizol in rutina<\/strong> \u2013 sprememba ritma, manj spanja, morda ve\u010d alkohola <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19322116\/\" target=\"_blank\" rel=\"noopener\">dvigne kortizol<\/a>, ki v tem obdobju \u017ee tako te\u017ee pada; gibanje ga uravnava bolje kot katerikoli wellness ritual<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_row_inner][vc_column_inner][hc_info_box css=&#8221;.vc_custom_1779877936185{background-color: #064b43 !important;}&#8221;]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ceac6d;\"><strong>Koliko je dovolj?<\/strong><br \/>\nNa dopustu ni treba ponavljati doma\u010de rutine. 2\u20133 treningi na teden, 20\u201330 minut, zadostujejo za ohranjanje mi\u0161i\u010dne mase in hormonskega ravnovesja. Ve\u010d ni nujno bolj\u0161e \u2013 konsistenca je.<\/span><\/p>\n<p>[\/hc_info_box][vc_empty_space height=&#8221;16px&#8221;][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;Dopust mine, mo\u010d ostane&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Dopust je \u010das zase \u2013 in trening je del tega. Telo ne lo\u010di med po\u010ditnicami in navadnimi dnevi; lo\u010di pa med gibanjem in mirovanjem.[\/vc_column_text][vc_empty_space height=&#8221;16px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator border_width=&#8221;7&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;16px&#8221;][vc_custom_heading text=&#8221;Na kateri trening za mo\u010d se bo\u0161 prijavila?&#8221; use_theme_fonts=&#8221;yes&#8221;]\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f8-o1\" lang=\"sl-SI\" dir=\"ltr\" data-wpcf7-id=\"8\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/index.php\/wp-json\/wp\/v2\/posts\/2975#wpcf7-f8-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Kontaktni obrazec\" novalidate=\"novalidate\" data-status=\"init\">\n<fieldset class=\"hidden-fields-container\"><input type=\"hidden\" name=\"_wpcf7\" value=\"8\" \/><input type=\"hidden\" name=\"_wpcf7_version\" value=\"6.1.6\" \/><input type=\"hidden\" name=\"_wpcf7_locale\" value=\"sl_SI\" \/><input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f8-o1\" \/><input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/><input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/>\n<\/fieldset>\n<div class=\"row\">\n\t<div class=\"col-lg-6 col-md-6 col-sm-12 mb-3\">\n\t\t<p>Ime in priimek<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-name\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" aria-required=\"true\" aria-invalid=\"false\" value=\"\" type=\"text\" name=\"cf7-name\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-6 col-md-6 col-sm-12 mb-3\">\n\t\t<p>E-naslov<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-email\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-email wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-email\" autocomplete=\"email\" aria-required=\"true\" aria-invalid=\"false\" value=\"\" type=\"email\" name=\"cf7-email\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-6 col-md-6 col-sm-12 mb-3\">\n\t\t<p>Telefonska \u0161tevilka<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-phone\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-tel wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-tel\" aria-required=\"true\" aria-invalid=\"false\" value=\"\" type=\"tel\" name=\"cf7-phone\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-6 col-md-6 col-sm-12 mb-3\">\n\t\t<p>Datum rojstva<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-dob\"><input class=\"wpcf7-form-control wpcf7-date wpcf7-validates-as-required wpcf7-validates-as-date\" aria-required=\"true\" aria-invalid=\"false\" value=\"\" type=\"date\" name=\"cf7-dob\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-3\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-group\"><select class=\"wpcf7-form-control wpcf7-select wpcf7-validates-as-required\" aria-required=\"true\" aria-invalid=\"false\" name=\"cf7-group\"><option value=\"\">Izberi skupino<\/option><option value=\"Mini skupina 2x tedensko: torek in \u010detrtek 18.00-18.55\">Mini skupina 2x tedensko: torek in \u010detrtek 18.00-18.55<\/option><option value=\"Semi-privat 1x tedensko: ponedeljek 7.30-8.25\">Semi-privat 1x tedensko: ponedeljek 7.30-8.25<\/option><option value=\"Semi-privat 1x tedensko: sreda 7.30-8.25\">Semi-privat 1x tedensko: sreda 7.30-8.25<\/option><option value=\"Semi-privat 2x tedensko: ponedeljek in sreda 7.30-8.25\">Semi-privat 2x tedensko: ponedeljek in sreda 7.30-8.25<\/option><\/select><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-3\">\n\t\t<p>Opombe \/ posebnosti (npr. po\u0161kodbe, izku\u0161nje...)<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-notes\"><textarea cols=\"40\" rows=\"10\" maxlength=\"2000\" class=\"wpcf7-form-control wpcf7-textarea\" aria-invalid=\"false\" name=\"cf7-notes\"><\/textarea><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-3\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-consent\"><span class=\"wpcf7-form-control wpcf7-checkbox wpcf7-validates-as-required\"><span class=\"wpcf7-list-item first last\"><label><input type=\"checkbox\" name=\"cf7-consent[]\" value=\"Strinjam se s pogoji obdelave podatkov in prejemanja novic MenoPower.\" \/><span class=\"wpcf7-list-item-label\">Strinjam se s pogoji obdelave podatkov in prejemanja novic MenoPower.<\/span><\/label><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 text-center\">\n\t\t<p><input class=\"wpcf7-form-control wpcf7-submit has-spinner btn btn_view_primary btn-lg\" type=\"submit\" value=\"Prijavi se na vadbo\" \/>\n\t\t<\/p>\n\t<\/div>\n<\/div><input type='hidden' class='wpcf7-pum' value='{\"closepopup\":false,\"closedelay\":0,\"openpopup\":false,\"openpopup_id\":0}' \/><div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<\/form>\n<\/div>\n[\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Vadba za \u017eenske po 40 ima eno posebnost: telo ne odpu\u0161\u010da dolgih prekinitev tako zlahka kot pri tridesetih. Vsaka \u017eenska pozna tisti ob\u010dutek prvega jutra na dopustu: nobenih urnikov, nobenih obveznosti. Do tretjega dne pa se pojavi vpra\u0161anje \u2013 trening ali ne? <\/p>\n","protected":false},"author":1,"featured_media":2976,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[124,123],"tags":[],"class_list":["post-2975","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-za-moc","category-vadba"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vadba za \u017eenske po 40: zakaj jo ohranim tudi med dopustom<\/title>\n<meta name=\"description\" content=\"Vadba za \u017eenske po 40 med dopustom ni odrekanje \u2013 je rutina, ki ohranja mi\u0161ice, uravnava hormone in daje energijo.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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