{"id":12472,"date":"2020-11-19T15:04:33","date_gmt":"2020-11-19T12:04:33","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=599"},"modified":"2025-06-16T09:56:22","modified_gmt":"2025-06-16T06:56:22","slug":"kardio-za-mame-nakon-poroda","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/kardio-za-mame-nakon-poroda\/","title":{"rendered":"Kardio za mame nakon poroda"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Kardio za mame: tr\u010danje nakon poroda<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon ro\u0111enja djeteta postavlja se pitanje povratka u prethodnu formu. Mo\u017ee li se tr\u010dati nakon poroda? Naravno. U svim treninzima va\u017ean je pametan pristup.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Kada se mo\u017ee po\u010deti tr\u010dati nakon poroda?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Potrebno je uzeti u obzir kako je pro\u0161ao porod. Nakon prirodnog poroda i carskog reza tijelo se oporavlja razli\u010dito. Ako je \u017eena ranije trenirala, za oporavak i po\u010detak treninga bit \u0107e joj potrebno manje vremena.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u017eno je da se mi\u0161i\u0107i zdjeli\u010dnog dna i duboki trbu\u0161ni mi\u0161i\u0107i oporave. Najraniji rok za po\u010detak njihovog oporavka je peta sedmica nakon poroda. Tek nakon toga se mo\u017ee po\u010deti tr\u010dati.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u017eno je koristiti pulsmetar prilikom vje\u017ebanja, a ne samo tr\u010dati dok se ne iscrpite. Trebate znati s kojim pulsom tr\u010dite. Prosje\u010dna vrijednost ne smije prelaziti 150. Za po\u010detnike je to optimalan pokazatelj za postizanje koristi bez preoptere\u0107enja organizma.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na <a href=\"https:\/\/momslab.app\/\">online te\u010daju<\/a> na momslab.com nalaze se detaljne preporuke o uklju\u010divanju tr\u010danja u kardio treninge: kada zapo\u010deti, koliko i kako tr\u010dati.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na \u0161ta obratiti pa\u017enju:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Trebaju prestati postporo\u0111ajni iscjetci.<\/li>\n\n\n\n<li>Ako ste imali carski rez, ne smijete vje\u017ebati dok se \u0161avovi ne zacijele. U suprotnom, mogu se otvoriti.<\/li>\n\n\n\n<li>Vlastiti osje\u0107aji organizma.<\/li>\n\n\n\n<li>Prije nego \u0161to zapo\u010dnete treninge, potrebno je posjetiti ginekologa. Lije\u010dnik \u0107e dati ta\u010dnu procjenu spremnosti organizma &#8211; ultrazvuk \u0107e pokazati je li se maternica oporavila.<\/li>\n\n\n\n<li>Oporaviti mi\u0161i\u0107e dna zdjelice i duboke mi\u0161i\u0107e abdomena. Oni dr\u017ee unutarnje organe.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-1024x683.jpg\" alt=\"Kardio za mame nakon poroda\" class=\"wp-image-5728\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-sporty-young-couple-with-her-little-son-running-while-enjoying-time-together-outdoor-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Da li je mogu\u0107e tr\u010dati nakon poroda?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prije po\u010detka kardio treninga nakon poroda va\u017eno je obratiti pa\u017enju na kontraindikacije:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kongenitalne bolesti srca;<\/li>\n\n\n\n<li>Hipertenzija;<\/li>\n\n\n\n<li>Tahikardija;<\/li>\n\n\n\n<li>Aritmija;<\/li>\n\n\n\n<li>Hroni\u010dne bolesti zglobova;<\/li>\n\n\n\n<li>Ravna stopala;<\/li>\n\n\n\n<li>Anemija;<\/li>\n\n\n\n<li>Tromboflebitis nogu.<\/li>\n<\/ul>\n\n\n<div id=\"article-banner\" class=\"box-shadow1 ml-banner\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner2.jpg\" alt=\"\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner-bg1.min.svg\" alt=\"\">\n            <div class=\"inner\"><div class=\"title2\" style=\"margin: 0 0 0.7em;font-size: 20px;\">\u041f\u043e\u0448\u0430\u0433\u043e\u0432\u0430\u044f \u043e\u043d\u043b\u0430\u0439\u043d-\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432<\/div>\r\n\r\n<div>\u0412\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c \u043f\u043e\u0441\u043b\u0435 \u0415\u0420 \u0438\u043b\u0438 \u041a\u0421 \u2014 \u043e\u0442 20 \u043c\u0438\u043d\u0443\u0442 \u0432 \u0434\u0435\u043d\u044c \u0441 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u043e\u0439 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u043e\u0432<\/div>\r\n\r\n<ul class=\"list1\">\r\n\t<li>\u0419\u043e\u0433\u0430 \u0438 \u043f\u0438\u043b\u0430\u0442\u0435\u0441 \u043f\u043e\u0441\u043b\u0435 \u0415\u0420\/\u041a\u0421<\/li>\r\n\t<li>\u041a\u0430\u0440\u0434\u0438\u043e \u0438 \u0442\u043e\u043d\u0443\u0441<\/li>\r\n\t<li>\u0423\u0442\u0440\u0435\u043d\u043d\u0438\u0435 \u0438 \u0432\u0435\u0447\u0435\u0440\u043d\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/li>\r\n\t<li>10\u201330 \u043c\u0438\u043d\u0443\u0442 \u0432 \u0434\u0435\u043d\u044c<\/li>\r\n\t<li>\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043f\u0438\u0442\u0430\u043d\u0438\u044f \u0438 \u041a\u0411\u0416\u0423<\/li>\r\n\t<li>\u041a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0430\u0446\u0438\u0438 \u0441 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u0430\u043c\u0438<\/li>\r\n\t<li>\u041f\u0441\u0438\u0445\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0430<\/li>\r\n\t<li>\u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u044f, SPA \u0438 \u043f\u043e\u0434\u043a\u0430\u0441\u0442\u044b<\/li>\r\n<\/ul>\r\n\r\n<a target=\"_blank\" href=\"http:\/\/momslab.app.link\/aYF7IBkRLgb\" style=\"font-weight: bold;\" rel=\"noopener noreferrer\">\u041d\u0430\u0447\u043d\u0438 \u0441\u0435\u0439\u0447\u0430\u0441! \u041f\u0435\u0440\u0432\u044b\u0435 7 \u0434\u043d\u0435\u0439 \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a>\r\n<\/div>\n        <\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Tr\u010danje nakon poroda: za i protiv<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u010danje ima nekoliko prednosti i nedostataka.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h--4\">Nedostaci:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Povrede zglobova.<\/li>\n\n\n\n<li>Optere\u0107enje na ki\u010dmu i mi\u0161i\u0107e koji su ve\u0107 oslabljeni.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Sve ovo se lako izbjegava uz adekvatan pristup treninzima.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h--5\">Prednosti:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gubitak te\u017eine i pove\u0107anje op\u0107eg tonusa. Va\u017eno je kombinovati vje\u017ebe s pravilnom i zdravom ishranom. Ina\u010de, u\u010dinak ne\u0107e biti.<\/li>\n\n\n\n<li>Pobolj\u0161ana cirkulacija krvi i metabolizam smanjuju nate\u010denost i izbjegavaju akne. Ko\u017ea postaje \u010dvr\u0161\u0107a i elasti\u010dnija.<\/li>\n\n\n\n<li>\u010cvrst i zdrav san.<\/li>\n\n\n\n<li>Prevencija depresivnih poreme\u0107aja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-1024x683.jpg\" alt=\"Kardio za mame nakon poroda\" class=\"wp-image-5730\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-exercising-with-baby-stroller-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--6\">Tr\u010danje nakon poroda i dojenje<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h--7\">Mitovi:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mlijeko mo\u017ee promijeniti ukus ili nestati. To se mo\u017ee desiti kod profesionalnih sportista zbog nivoa optere\u0107enja.<\/li>\n\n\n\n<li>Beba \u0107e po\u010deti odbijati zbog mirisa znoja. To je prirodan miris njegove majke. Naprotiv, djetetu se ostavljaju majice ako treba negdje oti\u0107i. Osje\u0107aju\u0107i miris majke, beba se osje\u0107a sigurno.<\/li>\n\n\n\n<li>Dovoljno je 10 minuta tr\u010danja. To vrijeme je zanemarivo malo. Neophodno je vje\u017ebati najmanje 20-30 minuta na dobrom pulsu.<\/li>\n\n\n\n<li>Treninge je najbolje raditi od 11 do 13 sati, jer je organizam tada na vrhuncu svoje aktivnosti. Ovaj mit nije nau\u010dno potvr\u0111en.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Treba pamtiti jednostavne istine:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Izbor odje\u0107e i donjeg rublja za trening. Djevojka treba da se osje\u0107a udobno. Sloboda kretanja je va\u017ena, ali je neophodno podr\u017eati <a href=\"https:\/\/momslab.app\/blog\/sovety-po-uhodu-za-grudu-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">grudi<\/a>.<\/li>\n\n\n\n<li>Nije potrebno te\u017eiti maratonskim rezultatima. Mo\u017ee se po\u010deti \u0161etnjom.<\/li>\n\n\n\n<li>U periodu laktacije va\u017eno je piti dovoljno tokom treninga i nakon njega kako bi se nadoknadila izgubljena vlaga.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--8\">Pristup vje\u017ebanju<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Djevojkama koje ranije nisu trenirale, mo\u017ee se preporu\u010diti da po\u010dnu s hodanjem. Zatim postepeno pre\u0111ite na tr\u010danje i ozbiljnije treninge.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h--9\">Vrste tr\u010danja:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spori tempo &#8211; tr\u010danje laganim korakom.<\/li>\n\n\n\n<li>Brzi tempo i kratka distanca &#8211; sprint.<\/li>\n\n\n\n<li>Fartlek kombinuje prethodne vrste tr\u010danja. Sastoji se u mijenjanju tempa.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-1024x683.jpg\" alt=\"Kardio za mame nakon poroda\" class=\"wp-image-5731\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-with-baby-stroller-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--10\">Tr\u010danje nakon poro\u0111aja<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bilo kojoj djevojci je najbolje po\u010deti kao da je po\u010detnik. \u010cak i ako je njen nivo spremnosti prije poro\u0111aja bio impresivan. Tako \u0107e postepeno u\u0107i u ritam, bez povrede sebe. U po\u010detnoj fazi koriste se brzo hodanje i lagano tr\u010danje. Optere\u0107enje se postepeno pove\u0107ava.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u017eno je obra\u0107ati pa\u017enju na signale tijela. Ako postoji nelagodnost u nogama, grudima ili podru\u010dju stomaka, bolje je da se odustanete od treninga na 2-3 dana. Pove\u0107ana temperatura i slabost vi\u0161e od sata ukazuju na to da tijelo nije spremno.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bavljenje sportom poma\u017ee u otpu\u0161tanju &#8220;hormona sre\u0107e&#8221;. Zato obratite pa\u017enju na san i ishranu. Ako njih nedostaje, organizam \u0107e po\u010deti tro\u0161iti ve\u0107 iscrpljene rezerve. Tako se lako dolazi do apatije i lo\u0161eg raspolo\u017eenja. Na prvom mestu je zdravlje porodice, a tek onda treninzi.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-1024x683.jpg\" alt=\"Kardio za mame nakon poroda\" class=\"wp-image-5736\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/shot-pregnant-young-woman-running-park-background-her-husband-walking-his-son-with-cart-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Kardio za mame: tr\u010danje nakon poroda Nakon ro\u0111enja djeteta postavlja se pitanje povratka u prethodnu formu. Mo\u017ee li se tr\u010dati nakon poroda? Naravno. U svim&#8230;<\/p>\n","protected":false},"author":11,"featured_media":5732,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_title":"Tr\u010danje nakon poroda: kardio vje\u017ebe za mame - savjeti od momslab.com","_yoast_wpseo_metadesc":"Mo\u017ee li se nakon poroda tr\u010dati? Naravno. 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