{"id":3064,"date":"2026-06-19T06:09:15","date_gmt":"2026-06-19T05:09:15","guid":{"rendered":"https:\/\/menopower.si\/?p=3064"},"modified":"2026-06-19T06:18:56","modified_gmt":"2026-06-19T05:18:56","slug":"redno-gibanje-v-menopavzi","status":"publish","type":"post","link":"https:\/\/menopower.si\/index.php\/2026\/06\/19\/redno-gibanje-v-menopavzi\/","title":{"rendered":"Redno gibanje v menopavzi: nalo\u017eba v tvojo mo\u010d"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_custom_heading text=&#8221;Zakaj redno gibanje v menopavzi \u0161teje&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Pridejo jutra, ko \u010duti\u0161, da se danes definitivno ne bo\u0161 gibala, in kav\u010d zmaga, \u0161e preden si obula \u0161portne copate. A moramo se zavedati, da dalj\u0161i kot so premori med gibanjem, bolj telo v menopavzi to ob\u010duti. Redno gibanje v menopavzi je pomembnej\u0161e kot kdaj prej ravno zato, ker z upadom estradiola izgubi\u0161 naravni bla\u017eilec, ki je telo dotlej varoval pred stresom in hitrej\u0161im staranjem celic, zato mora to vrzel odslej zapolniti zunanja spodbuda.<\/p>\n<p>Telo si zapomni vsako odlo\u010ditev. Mi\u0161i\u010dna mo\u010d in gostota kosti, ki ju ohranja\u0161 danes, sta natanko tisti, ki te bosta \u010dez dvajset let dr\u017eali pokonci, ko bo\u0161 hodila po stopnicah in dvigovala vnuke. Vsak trening tako deluje kot polog za tvojo prihodnjo sebe, obresti pa se poznajo prav takrat, ko jih najbolj potrebuje\u0161.[\/vc_column_text][hc_info_box css=&#8221;.vc_custom_1781843648832{background-color: #064b43 !important;}&#8221;]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ceac6d;\"><strong>Ali si vedela?<\/strong><br \/>\nMi\u0161ice so tvoj najve\u010dji porabnik krvnega sladkorja. Ve\u010d mi\u0161i\u010dne mase prinese stabilnej\u0161i sladkor in manj nihanj energije \u010dez dan.<\/span><\/p>\n<p>[\/hc_info_box][vc_empty_space height=&#8221;16px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;Redno gibanje v menopavzi kot nalo\u017eba&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Redno gibanje v menopavzi vpliva na ve\u010d podro\u010dij hkrati. Trening za mo\u010d ohranja mi\u0161ice in obnavlja kosti, gibanje izbolj\u0161a ob\u010dutljivost na inzulin in pomaga telesu kuriti ma\u0161\u010dobo, namesto da bi jo kopi\u010dil okoli notranjih organov. Vadba spodbudi tudi nastajanje mo\u017eganskega rastnega faktorja BDNF, snovi, ki podpira zdravje mo\u017eganskih celic ter ti pomaga ostati zbrana in pri mo\u010deh.[\/vc_column_text][vc_cta h2=&#8221;Gibanje, ki te pove\u017ee&#8221; style=&#8221;flat&#8221; color=&#8221;grey&#8221;]\u010ce ho\u010de\u0161, da redno gibanje postane dolgoletna navada, je najla\u017eje za\u010deti v skupini, kjer te nekdo vodi in spremlja tvoj napredek. <a href=\"https:\/\/menopower.si\/index.php\/treningi\/\" target=\"_blank\" rel=\"noopener\">Preveri urnik MenoPower treningov in se nam pridru\u017ei.<\/a>[\/vc_cta][vc_row_inner][vc_column_inner][vc_video link=&#8221;https:\/\/www.youtube.com\/shorts\/MNZf8uNklyo&#8221;][\/vc_column_inner][\/vc_row_inner][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;Kje se napredek v resnici zgodi&#8221; use_theme_fonts=&#8221;yes&#8221;][\/vc_column_inner][\/vc_row_inner][vc_column_text]Ve\u010d treninga ti ne prinese nujno hitrej\u0161ega napredka, saj redno gibanje v menopavzi vklju\u010duje tudi po\u010ditek, v katerem se telo dejansko okrepi. Na\u010din, kako po\u010diva\u0161, \u0161teje enako kot na\u010din, kako trenira\u0161.<\/p>\n<p>Trening je dra\u017eljaj. Mo\u010d zraste \u0161ele med okrevanjem, ko se telo obnovi.[\/vc_column_text][vc_row_inner][vc_column_inner width=&#8221;2\/3&#8243;][vc_column_text]<\/p>\n<ul>\n<li><strong>Aktivno okrevanje namesto popolnega mirovanja<\/strong> \u2013 ob dnevih brez treninga telo najbolj koristi ne\u017eno gibanje, kot so hoja, po\u010dasna joga, raztezanje ali valj\u010dkanje, ki ohranja sklepe pro\u017ene in pospe\u0161i odvajanje odpadnih snovi.<\/li>\n<li><strong>Past pretiravanja<\/strong> \u2013 \u010de vadi\u0161 pretrdo brez po\u010ditka, <a href=\"https:\/\/menopower.si\/index.php\/2025\/08\/08\/zmanjsanje-stresa-v-menopavzi\/\">kortizol naraste in za\u010dne razgrajevati mi\u0161ice ter shranjevati trebu\u0161no ma\u0161\u010dobo<\/a>, torej ravno nasprotno od tega, kar \u017eeli\u0161 dose\u010di.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column_inner][vc_column_inner width=&#8221;1\/3&#8243;][vc_single_image image=&#8221;3067&#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>Mo\u010d potrebuje dra\u017eljaj in obnovo<\/strong> \u2013 <a href=\"https:\/\/menopower.si\/index.php\/2025\/08\/01\/trening-za-moc-po-40-letu\/\">zahtevnej\u0161i trening za mo\u010d<\/a> spro\u017ei prilagoditev, po\u010ditek pa jo dokon\u010da, brez enega ali drugega telo ne napreduje.<\/li>\n<li><strong>Regeneracija \u017eiv\u010devja<\/strong> \u2013 po\u010ditek omogo\u010di, da se centralni \u017eiv\u010dni sistem povrne in ohrani natan\u010den prenos signalov, ki ga mi\u0161ice potrebujejo za mo\u010d.<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_row_inner][vc_column_inner][vc_video link=&#8221;https:\/\/www.youtube.com\/shorts\/-fCGoZyosiU&#8221;][\/vc_column_inner][\/vc_row_inner][vc_empty_space height=&#8221;16px&#8221;][vc_row_inner][vc_column_inner][hc_info_box css=&#8221;.vc_custom_1781844036903{background-color: #064b43 !important;}&#8221;]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ceac6d;\"><strong>Nasvet:<\/strong><br \/>\nob dnevih brez treninga ne sedi cel dan. Deset minut hoje ali ne\u017enega raztezanja ohrani pro\u017enost in telo hitreje pripravi na naslednji trening.<\/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;Mo\u010d ali bole\u010dina, tvoja izbira&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Za\u010deti je te\u017eko in motivacije pogosto nimamo. A \u017eivljenje brez mo\u010di je s\u010dasoma \u0161e te\u017eje, saj z vsakim letom, ko mi\u0161ice oslabijo, obi\u010dajna opravila terjajo ve\u010dji napor. \u010ce ti je danes uspelo pet minut, je to zmaga, in <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0378512214000255\" target=\"_blank\" rel=\"noopener\">\u017ee zmerna, a redna telesna dejavnost bla\u017ei ve\u010d simptomov menopavze ter \u0161\u010diti kosti in srce<\/a>, zato \u0161teje vsak gib, ki ga ponovi\u0161 dovolj pogosto.[\/vc_column_text][vc_video link=&#8221;https:\/\/www.youtube.com\/shorts\/AMBjuHTn5WQ&#8221;][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\/3064#wpcf7-f8-o1\" method=\"post\" class=\"wpcf7-form init 65cf27f8a1413e78b64b224eef85fd34 cmatic-conn cmatic-aud-0 cmatic-mapd0-0 cmatic-098109 cmatic-sent-1 cmatic-total-1\" 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=\"6.1.7\" \/><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=\"\" \/><input type=\"hidden\" 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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-2\">\n\t\t<p>Izberi termin v mini skupini ali semi-privat skupini\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-termin-mini\"><select class=\"wpcf7-form-control wpcf7-select\" aria-invalid=\"false\" name=\"cf7-termin-mini\"><option value=\"\">Mini skupina<\/option><option value=\"Ponedeljek in sreda 6.30\u20137.25\">Ponedeljek in sreda 6.30\u20137.25<\/option><option value=\"Torek in \u010detrtek 19.00\u201319.55\">Torek in \u010detrtek 19.00\u201319.55<\/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><span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-termin-semi\"><select class=\"wpcf7-form-control wpcf7-select\" aria-invalid=\"false\" name=\"cf7-termin-semi\"><option value=\"\">Semi-privat<\/option><option value=\"Petek 7.00\u20137.55\">Petek 7.00\u20137.55<\/option><option value=\"Ponedeljek 7.30\u20138.25 in petek 7.00\u20137.55\">Ponedeljek 7.30\u20138.25 in petek 7.00\u20137.55<\/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>Pridejo jutra, ko \u010duti\u0161, da se danes definitivno ne bo\u0161 gibala, in kav\u010d zmaga, \u0161e preden si obula \u0161portne copate. A moramo se zavedati, da dalj\u0161i kot so premori med gibanjem, bolj telo v menopavzi to ob\u010duti. Redno gibanje v menopavzi je pomembnej\u0161e kot kdaj prej.<\/p>\n","protected":false},"author":1,"featured_media":3066,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[124,123],"tags":[],"class_list":["post-3064","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 v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Redno gibanje v menopavzi: nalo\u017eba v tvojo mo\u010d<\/title>\n<meta name=\"description\" content=\"Redno gibanje v menopavzi je nalo\u017eba v mo\u010d in zdravje. 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