{"id":3571,"date":"2026-10-02T19:55:30","date_gmt":"2026-10-02T18:55:30","guid":{"rendered":"https:\/\/menopower.si\/?p=3571"},"modified":"2026-10-02T22:16:46","modified_gmt":"2026-10-02T21:16:46","slug":"vadba-v-perimenopavzi","status":"publish","type":"post","link":"https:\/\/menopower.si\/index.php\/2026\/10\/02\/vadba-v-perimenopavzi\/","title":{"rendered":"Vadba v perimenopavzi in miselnost \u00bbvse ali ni\u010d\u00ab"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]<\/p>\n<p>Vadba v perimenopavzi lahko hitro odpade, \u010de od sebe pri\u010dakuje\u0161, da bo\u0161 vsak trening izvedla to\u010dno po na\u010drtu. Na programu ima\u0161 te\u017eke po\u010depe in \u0161tiri serije, po slabo prespani no\u010di in napornem dnevu pa trening raje izpusti\u0161, ker ga tako ali tako ne bi izpeljala do konca. \u010ce \u0161teje samo v celoti opravljen trening, lahko spregleda\u0161 mo\u017enost, da bi ga prilagodila svojemu po\u010dutju.<\/p>\n<p>V perimenopavzi ravni estrogena nihajo, hormonske spremembe in simptomi pa lahko vplivajo na spanec in po\u010dutje. Zato je lahko enak trening ob razli\u010dnih dnevih razli\u010dno zahteven. Ob miselnosti \u00bbvse ali ni\u010d\u00ab lahko izpusti\u0161 tudi trening, ki bi ga sicer lahko naredila v kraj\u0161i ali la\u017eji razli\u010dici.<\/p>\n<p>[\/vc_column_text][hc_info_box css=&#8221;.vc_custom_1788330000010{background-color: #064b43 !important;}&#8221;]<\/p>\n<p style=\"text-align: center; color: #ceac6d; padding: 0 20px;\"><strong>ALI SI VEDELA?<\/strong> Trening do popolne mi\u0161i\u010dne odpovedi lahko povzro\u010di ve\u010d utrujenosti in podalj\u0161a okrevanje. Pri ve\u010dini serij zato pusti eno ali dve ponovitvi v rezervi \u2013 serijo zaklju\u010di, ko bi s pravilno izvedbo zmogla \u0161e eno ali dve ponovitvi.<\/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;Kako vadbo v perimenopavzi prilagodi\u0161 svojemu po\u010dutju&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]<\/p>\n<p>Ko si iz\u010drpana, te lahko zelo naporen trening dodatno utrudi. Na tak dan zmanj\u0161aj \u0161tevilo serij, izberi la\u017eje ute\u017ei ali si privo\u0161\u010di ne\u017enej\u0161e gibanje. Ko ima\u0161 ve\u010d energije, pa lahko izvede\u0161 na\u010drtovani zahtevnej\u0161i trening in uporabi\u0161 te\u017eje ute\u017ei, \u010de si nanje pripravljena.<\/p>\n<p>Pred treningom si vzemi minuto in na lestvici od 1 do 10 oceni svoje po\u010dutje. Upo\u0161tevaj, kako si spala, koliko stresa do\u017eivlja\u0161, koliko energije ima\u0161 in ali te kaj boli. Ocena ti lahko pomaga izbrati primerno prilagoditev treninga.<\/p>\n<p>[\/vc_column_text][vc_video link=&#8221;https:\/\/www.youtube.com\/watch?v=hEJkDvPiWrI&#8221; align=&#8221;center&#8221;][vc_cta h2=&#8221;MenoPower privat treningi&#8221; style=&#8221;flat&#8221; color=&#8221;grey&#8221;][vc_column_text]Na MenoPower privat treningih program prilagodim tvoji pripravljenosti in po\u010dutju tisti dan ter te vodim pri pravilni izvedbi vaj. Za vklju\u010ditev se <a href=\"#prijava\"><strong>prijavi na uvodno uro<\/strong><\/a>.[\/vc_column_text][\/vc_cta][vc_empty_space height=&#8221;8px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;Vadba v perimenopavzi po lestvici od 1 do 10&#8243; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]<\/p>\n<p>Naslednjo lestvico uporabi kot orientacijo pri prilagajanju treninga:<\/p>\n<p>[\/vc_column_text][vc_row_inner][vc_column_inner width=&#8221;2\/3&#8243;][vc_column_text]<\/p>\n<ul>\n<li>9\u201310. Izvedi na\u010drtovani trening. \u010ce vajo obvlada\u0161 in je dosedanja te\u017ea postala prelahka, lahko pove\u010da\u0161 te\u017eo ali \u0161tevilo ponovitev. Pri treningu za mo\u010d ti lahko <a href=\"https:\/\/menopower.si\/index.php\/2026\/09\/13\/trening-z-utezmi-za-zenske\/\">manj vaj s <\/a><a href=\"https:\/\/menopower.si\/index.php\/2026\/09\/13\/trening-z-utezmi-za-zenske\/\">te\u017ejimi<\/a> <a href=\"https:\/\/menopower.si\/index.php\/2026\/09\/13\/trening-z-utezmi-za-zenske\/\">ute\u017emi<\/a> omogo\u010di kakovosten trening brez nepotrebnega podalj\u0161evanja.<\/li>\n<li>7\u20138. Izvedi na\u010drtovani trening z vnaprej dolo\u010denimi ute\u017emi, brez potrebe po dodajanju te\u017ee ali ponovitev.<\/li>\n<li>5\u20136. Zmanj\u0161aj \u0161tevilo serij ali ponovitev, vzemi la\u017ejo ute\u017e ali izpusti najzahtevnej\u0161o vajo.<\/li>\n<li>3\u20134. Te\u017eke ute\u017ei danes izpusti in izberi pribli\u017eno 20 minut la\u017eje aktivnosti. Lahko je to tudi hoja, sobno kolo ali raztezanje. \u010ce si pod stresom, lahko v svoj dan vklju\u010di\u0161 tudi <a href=\"https:\/\/menopower.si\/index.php\/2025\/08\/08\/zmanjsanje-stresa-v-menopavzi\/\">na\u010dine<\/a><a href=\"https:\/\/menopower.si\/index.php\/2025\/08\/08\/zmanjsanje-stresa-v-menopavzi\/\"> za zmanj\u0161anje stresa v menopavzi<\/a>.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column_inner][vc_column_inner width=&#8221;1\/3&#8243;][vc_column_text]<\/p>\n<div style=\"width: 100%; aspect-ratio: 4\/5; overflow: hidden;\"><img loading=\"lazy\" decoding=\"async\" style=\"width: 100%; height: 100%; object-fit: cover; object-position: center; display: block;\" src=\"https:\/\/menopower.si\/wp-content\/uploads\/2026\/10\/Vadba-v-perimenopavzi-\u2013-sprehod-v-naravi.jpg\" alt=\"vadba v perimenopavzi \u2013 \u017eenska na sprehodu po gozdni poti\" width=\"1000\" height=\"1172\" \/><\/div>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text]<\/p>\n<ul>\n<li>1\u20132. Izberi pribli\u017eno deset minut ne\u017enega gibanja, dihalnih vaj ali valj\u010dkanja, \u010de ti to ustreza. Na tak dan je dobra izbira tudi popoln po\u010ditek.<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;8px&#8221;][hc_info_box css=&#8221;.vc_custom_1788330000010{background-color: #064b43 !important;}&#8221;]<\/p>\n<p style=\"text-align: center; color: #ceac6d; padding: 0 20px;\"><strong>NASVET:<\/strong> Po \u0161tirih do \u0161estih tednih rednega treninga lahko na\u010drtuje\u0161 la\u017eji teden, v katerem zmanj\u0161a\u0161 \u0161tevilo serij oziroma ponovitev ali te\u017eo ute\u017ei. Zmanj\u0161anje za 20 do 50 % je lahko izhodi\u0161\u010de, prilagodi\u0161 pa ga zahtevnosti programa in svojemu okrevanju. Tak teden ti omogo\u010di, da zmanj\u0161a\u0161 nakopi\u010deno utrujenost in se pripravi\u0161 na nadaljnje treninge.<\/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;Vadba v perimenopavzi brez perfekcionizma&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]<\/p>\n<p>Vadba v perimenopavzi ne zahteva, da se na vsakem treningu po\u010duti\u0161 enako, pomembno pa je, da skozi \u010das ohrani\u0161 dovolj zahtevne vaje za mo\u010d. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28975661\/?utm_source=chatgpt.com\">Reden trening z velikimi bremeni in udarnimi obremenitvami pod strokovnim vodstvom<\/a> je pri \u017eenskah po menopavzi z nizko kostno gostoto izbolj\u0161al kostno gostoto ledvene hrbtenice in telesno zmogljivost. Cilj prilagajanja je, da lahko vztraja\u0161 pri programu in postopoma postaja\u0161 mo\u010dnej\u0161a, tudi \u010de vsak trening ne poteka to\u010dno po na\u010drtu.<\/p>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;8px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator border_width=&#8221;7&#8243;][vc_empty_space height=&#8221;16px&#8221;][\/vc_column][\/vc_row][vc_row el_id=&#8221;prijava&#8221;][vc_column][vc_custom_heading text=&#8221;Prijavi se na uvodno uro&#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\/3571#wpcf7-f8-o1\" method=\"post\" class=\"wpcf7-form init 65cf27f8a1413e78b64b224eef85fd34 cmatic-conn cmatic-aud-0 cmatic-mapd0-0 cmatic-098109 cmatic-sent-14 cmatic-total-19\" 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\" name=\"_wpcf7cf_hidden_group_fields\" value=\"[]\" \/><input type=\"hidden\" name=\"_wpcf7cf_hidden_groups\" value=\"[]\" \/><input type=\"hidden\" name=\"_wpcf7cf_visible_groups\" value=\"[]\" \/><input type=\"hidden\" name=\"_wpcf7cf_repeaters\" value=\"[]\" \/><input type=\"hidden\" name=\"_wpcf7cf_steps\" value=\"{}\" \/><input type=\"hidden\" name=\"_wpcf7cf_options\" value=\"{&quot;form_id&quot;:8,&quot;conditions&quot;:[{&quot;then_field&quot;:&quot;-1&quot;,&quot;and_rules&quot;:[{&quot;if_field&quot;:&quot;-1&quot;,&quot;operator&quot;:&quot;equals&quot;,&quot;if_value&quot;:&quot;mini&quot;}]},{&quot;then_field&quot;:&quot;-1&quot;,&quot;and_rules&quot;:[{&quot;if_field&quot;:&quot;-1&quot;,&quot;operator&quot;:&quot;equals&quot;,&quot;if_value&quot;:&quot;semi&quot;}]}],&quot;settings&quot;:{&quot;animation&quot;:&quot;yes&quot;,&quot;animation_intime&quot;:200,&quot;animation_outtime&quot;:200,&quot;conditions_ui&quot;:&quot;normal&quot;,&quot;notice_dismissed&quot;:false,&quot;repeater_remove_button&quot;:&quot;bottom&quot;}}\" \/>\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 - neobvezno<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-dob\"><input class=\"wpcf7-form-control wpcf7-date wpcf7-validates-as-date\" 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><option value=\"Torek in \u010detrtek 17.00\u201317.55 - \u010cAKALNA VRSTA\">Torek in \u010detrtek 17.00\u201317.55 - \u010cAKALNA VRSTA<\/option><option value=\"Torek in \u010detrtek 18.00\u201318.55 - \u010cAKALNA VRSTA\">Torek in \u010detrtek 18.00\u201318.55 - \u010cAKALNA VRSTA<\/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=\"Sreda 8.30\u20139.25\">Sreda 8.30\u20139.25<\/option><option value=\"Ponedeljek in sreda 7.30\u20138.25 - \u010cAKALNA VRSTA\">Ponedeljek in sreda 7.30\u20138.25 - \u010cAKALNA VRSTA<\/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]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Vadba v perimenopavzi lahko hitro odpade, \u010de od sebe pri\u010dakuje\u0161, da bo\u0161 vsak trening izvedla to\u010dno po na\u010drtu. Na programu ima\u0161 te\u017eke po\u010depe in \u0161tiri serije, po slabo prespani no\u010di in napornem dnevu pa trening raje izpusti\u0161. \u010ce \u0161teje samo v celoti opravljen trening, lahko spregleda\u0161 mo\u017enost, da bi ga prilagodila svojemu po\u010dutju.<\/p>\n","protected":false},"author":1,"featured_media":3570,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[124],"tags":[],"class_list":["post-3571","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-za-moc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vadba v perimenopavzi: prilagodi jo energiji<\/title>\n<meta name=\"description\" content=\"Vadba v perimenopavzi je lahko prilagojena tvojemu po\u010dutju. 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