{"id":5798,"date":"2024-06-24T18:55:17","date_gmt":"2024-06-24T18:55:17","guid":{"rendered":"https:\/\/zen2fit.com\/?p=5798"},"modified":"2025-06-26T14:06:30","modified_gmt":"2025-06-26T14:06:30","slug":"high-intensity-interval-training-hiit","status":"publish","type":"post","link":"https:\/\/zen2fit.com\/bs\/high-intensity-interval-training-hiit\/","title":{"rendered":"Visokointenzivni intervalni trening: Va\u0161 potpuni vodi\u010d kroz HIIT"},"content":{"rendered":"<div class=\"wp-block-uagb-container author-box-in-post-wrapper uagb-block-21b75d8f alignwide uagb-is-root-container\">\n<div class=\"wp-block-uagb-image uagb-block-012c71b7 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none author-image-in-post\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/79c5acafae073a25af8c2373da77b38fcf51cbd31718809516523.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/79c5acafae073a25af8c2373da77b38fcf51cbd31718809516523.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/79c5acafae073a25af8c2373da77b38fcf51cbd31718809516523.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/79c5acafae073a25af8c2373da77b38fcf51cbd31718809516523.webp\" alt=\"Harry Zuhrich \" class=\"uag-image-7561\" width=\"1000\" height=\"563\" title=\"79c5acafae073a25af8c2373da77b38fcf51cbd31718809516523\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"written-by-label has-text-color has-link-color wp-elements-54d139b8ce73913e5c1af2edfd2e387c wp-block-paragraph\" style=\"color:#616161c4;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:20px;font-size:15px\">Napisao\/la<\/p>\n\n\n\n<div class=\"wp-block-uagb-info-box uagb-block-81930025 uagb-infobox__content-wrap  uagb-infobox-icon-above-title uagb-infobox-image-valign-top author-info-in-post\"><div class=\"uagb-ifb-content\"><div class=\"uagb-ifb-title-wrap\"><h3 class=\"uagb-ifb-title\"><a href=\"https:\/\/app.zen2fit.com\/trainers\/harry-zuhrich\" data-type=\"link\" data-id=\"https:\/\/app.zen2fit.com\/trainers\/amir-aljilji\">Harry Zuhrich<\/a><\/h3><\/div><p class=\"uagb-ifb-desc\">Putovanje posve\u0107enosti i stru\u010dnosti u funkcionalnom treningu<\/p><\/div><\/div>\n<\/div><\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Visokointenzivni intervalni trening (HIIT) posljednjih je godina postao jedan od najpopularnijih na\u010dina vje\u017ebanja, i to s dobrim razlogom. Ako ste u potrazi za na\u010dinom da pobolj\u0161ate kondiciju, u\u0161tedite vrijeme i postignete brze rezultate \u2014 ovaj sveobuhvatni vodi\u010d pomo\u0107i \u0107e vam da razumijete, zapo\u010dnete i usavr\u0161ite HIIT trening.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Sadr\u017eaj<\/h2><nav><ul><li><a href=\"#what-is-a-hiit-workout\">\u0160ta je HIIT trening?<\/a><\/li><li><a href=\"#the-benefits-of-hiit-workouts\">Za\u0161to uklju\u010diti HIIT u svoju rutinu?<\/a><ul><li><a href=\"#adaptable-to-every-level\">Prilagodljiv svim nivoima<\/a><\/li><li><a href=\"#easier-weight-loss\">U\u010dinkovito mr\u0161avljenje<\/a><\/li><li><a href=\"#improves-cardiovascular-health\">Pobolj\u0161anje kardiovaskularnog zdravlja<\/a><\/li><li><a href=\"#it-makes-you-feel-good\">Dobar osje\u0107aj<\/a><\/li><\/ul><\/li><li><a href=\"#preparing-for-your-hiit-workout\">Priprema za HIIT trening<\/a><ul><li><a href=\"#safety-measures-in-hiit\">Savjeti za sigurnost<\/a><\/li><li><a href=\"#do-i-need-equipment-for-hiit\">Oprema<\/a><\/li><\/ul><\/li><li><a href=\"#structuring-your-hiit-workout\">Kako strukturirati HIIT trening?<\/a><ul><li><a href=\"#warm-up-exercises\">Zagrijavanje<\/a><\/li><li><a href=\"#timing-your-intervals\">Intervali<\/a><\/li><li><a href=\"#choosing-your-exercises\">Izbor vje\u017ebi<\/a><\/li><\/ul><\/li><li><a href=\"#hiit-workout-at-home\">Primjer HIIT treninga kod ku\u0107e (20 minuta)\u00a0<\/a><ul><li><a href=\"#design-your-space\"><\/a><\/li><li><a href=\"#no-equipment-exercises\"><\/a><\/li><li><a href=\"#example-of-a-20-minute-hiit-workout\"><\/a><\/li><\/ul><\/li><li><a href=\"#advanced-hiit-techniques\">Napredne HIIT tehnike<\/a><ul><li><a href=\"#tabata-protocol\">Tabata protokol<\/a><\/li><li><a href=\"#emom\">EMOM<\/a><\/li><li><a href=\"#fartlek-training\">Fartlekova obuka<\/a><\/li><li><a href=\"#amrap\">AMRAP<\/a><\/li><\/ul><\/li><li><a href=\"#nutrition-and-recovery-in-hiit\">Ishrana i oporavak \u2013 jednako va\u017eni kao i trening<\/a><ul><li><a href=\"#post-workout-nutrition\">Ishrana nakon treninga<\/a><\/li><li><a href=\"#importance-of-rest-and-recovery\">Odmor<\/a><\/li><li><a href=\"#dealing-with-muscle-soreness\">Kako se nositi s bolovima u mi\u0161i\u0107ima?<\/a><\/li><\/ul><\/li><li><a href=\"#frequently-asked-questions-about-hiit\">\u010cesto postavljana pitanja o HIIT-u<\/a><ul><li><a href=\"#faq-question-1719480231054\">Mogu li po\u010detnici raditi HIIT?<\/a><\/li><li><a href=\"#faq-question-1719480263465\">Koliko \u010desto raditi HIIT?<\/a><\/li><li><a href=\"#faq-question-1719480236958\"><\/a><\/li><li><a href=\"#faq-question-1719480275142\">Koliko dugo treba da traje HIIT trening?<\/a><\/li><li><a href=\"#faq-question-1719480295290\">Koliko kalorija zaista sagorijevate tokom HIIT treninga?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"what-is-a-hiit-workout\">\u0160ta je HIIT trening?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">HIIT, odnosno visokointenzivni intervalni trening, podrazumijeva smjenjivanje kratkih, ali izuzetno sna\u017enih eksplozivnih pokreta s periodima odmora ili lagane aktivnosti. Ono \u0161to ga izdvaja od klasi\u010dnog kardio treninga je efekat naknadnog sagorijevanja (EPOC). <a href=\"https:\/\/zen2fit.com\/bs\/understanding-post-exercise-oxygen-consumption-epoc\/\" target=\"_blank\" rel=\"noreferrer noopener\">potro\u0161nja kisika nakon vje\u017ebanja (EPOC)<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-exercising-416778-1024x683.jpg\" alt=\"Woman Exercising\" class=\"wp-image-8171\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-exercising-416778-1024x683.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-exercising-416778-300x200.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-exercising-416778-768x512.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-exercising-416778-1536x1024.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-exercising-416778-2048x1365.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-exercising-416778-164x109.jpg 164w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"> <a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/Fulltext\/2023\/01000\/Worldwide_Survey_of_Fitness_Trends_for_2023.6.aspx?context=FeaturedArticles&amp;collectionId=1#:~:text=TABLE%202%20%2D,Personal%20training\" target=\"_blank\" rel=\"noopener\"><\/a> &nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-benefits-of-hiit-workouts\">Za\u0161to uklju\u010diti HIIT u svoju rutinu?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Prednosti HIIT-a su brojne i potkrijepljene istra\u017eivanjima. Evo najva\u017enijih razloga zbog kojih vrijedi dati mu \u0161ansu: <a href=\"https:\/\/zen2fit.com\/bs\/benefits-of-high-intensity-interval-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a> Prema <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8294064\/#:~:text=Further%2C%20despite%20similar,regular%20exercise%20habit.\" target=\"_blank\" rel=\"noopener\">studija koju su objavili Nacionalni instituti za zdravlje<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"adaptable-to-every-level\">Prilagodljiv svim nivoima<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bilo da ste po\u010detnik ili iskusni sporta\u0161, HIIT se mo\u017ee prilagoditi va\u0161oj kondiciji. Tr\u010danje, bicikl, vje\u017ebe s vlastitom te\u017einom \u2013 izbor je na vama.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/man-and-woman-doing-high-intensity-exercises-toget-2023-11-27-05-33-06-utc-1024x683.jpg\" alt=\"man and woman doing HIIT together\" class=\"wp-image-6490\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/man-and-woman-doing-high-intensity-exercises-toget-2023-11-27-05-33-06-utc-1024x683.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/man-and-woman-doing-high-intensity-exercises-toget-2023-11-27-05-33-06-utc-300x200.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/man-and-woman-doing-high-intensity-exercises-toget-2023-11-27-05-33-06-utc-768x512.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/man-and-woman-doing-high-intensity-exercises-toget-2023-11-27-05-33-06-utc-1536x1024.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/man-and-woman-doing-high-intensity-exercises-toget-2023-11-27-05-33-06-utc-2048x1365.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/man-and-woman-doing-high-intensity-exercises-toget-2023-11-27-05-33-06-utc-200x133.jpg 200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"easier-weight-loss\">U\u010dinkovito mr\u0161avljenje<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Zbog visokog intenziteta i efekta \"dogaranja\", HIIT ubrzava metabolizam i poma\u017ee u sagorijevanju masnih naslaga, \u0161to ga \u010dini odli\u010dnim saveznikom u regulaciji tjelesne te\u017eine. <a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/02640410600552064?scroll=top&amp;needAccess=true#:~:text=Evidence%20has%20accumulated%20to%20suggest%20an%20exponential%20relationship%20between%20exercise%20intensity%20and%20the%20magnitude%20of%20the%20EPOC%20for%20specific%20exercise%20durations.%20Furthermore%2C%20work%20at%20exercise%20intensities%20%E2%89%A550%C2%A0%E2%80%93%C2%A060%25%20%5BVdot%5DO2max%20stimulate%20a%20linear%20increase%20in%20EPOC%20as%20exercise%20duration%20increases.\" target=\"_blank\" rel=\"noopener\">studija iz \u010dasopisa Journal of Sports and Sciences<\/a>  <a href=\"https:\/\/link.springer.com\/chapter\/10.1007\/978-981-287-107-7_42#:~:text=The%20HIIT%20group%20showed%20greater%20decrease%20in%20body%20fat%20percentage%20as%20well%20as%20the%20improvement%20of%20overall%20anthropometric%20indices%20in%20overweight%20females.\" target=\"_blank\" rel=\"noopener\">Istra\u017eivanje objavljeno u Zborniku radova Me\u0111unarodnog kolokvijuma o sportskoj nauci, vje\u017ebanju, in\u017eenjerstvu i tehnologiji 2014.<\/a>  &nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-in-black-shorts-balancing-himself-on-the-concrete-wall-4803890-1024x683.jpg\" alt=\"Man in Black Shorts Balancing Himself on the Concrete Wall\" class=\"wp-image-8173\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-in-black-shorts-balancing-himself-on-the-concrete-wall-4803890-1024x683.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-in-black-shorts-balancing-himself-on-the-concrete-wall-4803890-300x200.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-in-black-shorts-balancing-himself-on-the-concrete-wall-4803890-768x512.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-in-black-shorts-balancing-himself-on-the-concrete-wall-4803890-1536x1024.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-in-black-shorts-balancing-himself-on-the-concrete-wall-4803890-2048x1366.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-in-black-shorts-balancing-himself-on-the-concrete-wall-4803890-164x109.jpg 164w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"improves-cardiovascular-health\">Pobolj\u0161anje kardiovaskularnog zdravlja<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Intenzivni intervali ja\u010daju srce i plu\u0107a, pove\u0107avaju kapacitet i mogu smanjiti krvni pritisak. <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/obr.12395#:~:text=HIIT%20could%20be%20considered%20a%20more%20effective%20and%20time%2Defficient%20intervention%20for%20improving%20blood%20pressure%20and%20aerobic%20capacity%20levels%20in%20obese%20youth%20in%20comparison%20to%20other%20types%20of%20exercise.%20%C2%A9%202016%20World%20Obesity\" target=\"_blank\" rel=\"noopener\">Istra\u017eivanje objavljeno u \u010dasopisu Obesity Reviews<\/a>  <\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"it-makes-you-feel-good\">Dobar osje\u0107aj<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Poput svakog kvalitetnog treninga, i HIIT podsti\u010de osloba\u0111anje endorfina \u2013 hormona sre\u0107e, \u010dime se smanjuje stres i pobolj\u0161ava raspolo\u017eenje.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/a-man-in-gray-tank-top-doing-push-ups-4720291-1024x683.jpg\" alt=\"A Man in Gray Tank Top Doing Push Ups\" class=\"wp-image-8174\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/a-man-in-gray-tank-top-doing-push-ups-4720291-1024x683.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/a-man-in-gray-tank-top-doing-push-ups-4720291-300x200.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/a-man-in-gray-tank-top-doing-push-ups-4720291-768x512.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/a-man-in-gray-tank-top-doing-push-ups-4720291-1536x1024.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/a-man-in-gray-tank-top-doing-push-ups-4720291-2048x1365.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/a-man-in-gray-tank-top-doing-push-ups-4720291-164x109.jpg 164w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Podr\u017eavaju\u0107i ovo, <a href=\"https:\/\/www.sciencedaily.com\/releases\/2017\/08\/170824101759.htm#:~:text=In%20the%20study%2C%20HIIT%20significantly%20increased%20the%20release%20of%20endorphins%20and%20other%20opioid%20peptides%20in%20the%20brain%20areas%20controlling%20pain%20and%20emotions.\" target=\"_blank\" rel=\"noopener\">studija koju je 2017. godine proveo Univerzitet u Turkuu<\/a>  <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"preparing-for-your-hiit-workout\">Priprema za HIIT trening<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Prije nego \u0161to krenete, va\u017eno je poduzeti nekoliko koraka kako biste vje\u017ebali sigurno i efikasno.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"safety-measures-in-hiit\">Savjeti za sigurnost<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prvo se posavjetujte s ljekarom, posebno ako imate kroni\u010dnih zdravstvenih tegoba. Tokom vje\u017ebanja, fokusirajte se na pravilnu tehniku izvo\u0111enja \u2013 to je klju\u010d za sprje\u010davanje ozljeda.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/photo-of-woman-sitting-on-floor-2413552-1024x683.jpg\" alt=\"Photo of Woman Sitting on Floor\" class=\"wp-image-8176\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/photo-of-woman-sitting-on-floor-2413552-1024x683.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/photo-of-woman-sitting-on-floor-2413552-300x200.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/photo-of-woman-sitting-on-floor-2413552-768x512.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/photo-of-woman-sitting-on-floor-2413552-1536x1024.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/photo-of-woman-sitting-on-floor-2413552-2048x1365.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/photo-of-woman-sitting-on-floor-2413552-164x109.jpg 164w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"do-i-need-equipment-for-hiit\">Oprema<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dobra vijest je da vam za HIIT ne treba puno opreme. Vje\u017ebe s vlastitom te\u017einom \u010desto su sasvim dovoljne. Ako \u017eelite dodati intenzitet, mo\u017eete koristiti bu\u010dice, elasti\u010dne trake ili loptu.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/pensive-sporty-man-sitting-on-asphalt-road-with-dumbbells-4793203-1024x684.jpg\" alt=\"Pensive sporty man sitting on asphalt road with dumbbells\" class=\"wp-image-8177\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/pensive-sporty-man-sitting-on-asphalt-road-with-dumbbells-4793203-1024x684.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/pensive-sporty-man-sitting-on-asphalt-road-with-dumbbells-4793203-300x200.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/pensive-sporty-man-sitting-on-asphalt-road-with-dumbbells-4793203-768x513.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/pensive-sporty-man-sitting-on-asphalt-road-with-dumbbells-4793203-1536x1025.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/pensive-sporty-man-sitting-on-asphalt-road-with-dumbbells-4793203-2048x1367.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/pensive-sporty-man-sitting-on-asphalt-road-with-dumbbells-4793203-164x109.jpg 164w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"> <a href=\"https:\/\/zen2fit.com\/bs\/top-15-bodyweight-chest-exercises\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/zen2fit.com\/top-15-bodyweight-chest-exercises\/\" rel=\"noreferrer noopener\">vje\u017ebe za prsa s vlastitom te\u017einom<\/a> &nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"structuring-your-hiit-workout\">Kako strukturirati HIIT trening?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Klju\u010d uspjeha le\u017ei u pravilnom tempiranju intervala i izboru vje\u017ebi.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"warm-up-exercises\">Zagrijavanje<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Obavezno odvojite 5-10 minuta za zagrijavanje. Dinami\u010dne vje\u017ebe poput iskoraka, \u010du\u010dnjeva s vlastitom te\u017einom i kru\u017eenja rukama pripremit \u0107e mi\u0161i\u0107e i zglobove za nadolaze\u0107i napor.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/topless-man-in-black-shorts-jumping-beside-the-black-metal-bars-4804378-1024x683.jpg\" alt=\"Topless Man in Black Shorts Jumping Beside the Black Metal Bars\" class=\"wp-image-8179\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/topless-man-in-black-shorts-jumping-beside-the-black-metal-bars-4804378-1024x683.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/topless-man-in-black-shorts-jumping-beside-the-black-metal-bars-4804378-300x200.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/topless-man-in-black-shorts-jumping-beside-the-black-metal-bars-4804378-768x512.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/topless-man-in-black-shorts-jumping-beside-the-black-metal-bars-4804378-1536x1024.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/topless-man-in-black-shorts-jumping-beside-the-black-metal-bars-4804378-2048x1365.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/topless-man-in-black-shorts-jumping-beside-the-black-metal-bars-4804378-164x109.jpg 164w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"> <a href=\"https:\/\/zen2fit.com\/bs\/10-essential-warm-up-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">odli\u010dne vje\u017ebe zagrijavanja<\/a> <\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"timing-your-intervals\">Intervali<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Klasi\u010dan primjer je omjer 20 sekundi maksimalnog napora i 10 sekundi odmora, koji se ponavlja u krugovima od po 4-5 minuta. Slu\u0161ajte svoje tijelo i prilagodite intenzitet.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/a-man-doing-dips-4803712-1024x683.jpg\" alt=\"A Man Doing Dips\" class=\"wp-image-8178\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/a-man-doing-dips-4803712-1024x683.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/a-man-doing-dips-4803712-300x200.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/a-man-doing-dips-4803712-768x512.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/a-man-doing-dips-4803712-1536x1024.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/a-man-doing-dips-4803712-2048x1365.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/a-man-doing-dips-4803712-164x109.jpg 164w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"choosing-your-exercises\">Izbor vje\u017ebi<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kombinujte kardio vje\u017ebe (burpee, skokovi, planinarenje) s vje\u017ebama snage (sklekovi, \u010du\u010dnjevi, iskoraci). Na taj na\u010din anga\u017eujete cijelo tijelo i radite na razli\u010ditim energetskim sistemima.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-about-to-lift-barbell-2261477-1024x683.jpg\" alt=\"Man About to Lift Barbell\" class=\"wp-image-8181\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-about-to-lift-barbell-2261477-1024x683.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-about-to-lift-barbell-2261477-300x200.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-about-to-lift-barbell-2261477-768x512.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-about-to-lift-barbell-2261477-1536x1024.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-about-to-lift-barbell-2261477-2048x1365.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-about-to-lift-barbell-2261477-164x109.jpg 164w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-call-to-action uagb-block-5ae0859d wp-block-button\"><div class=\"uagb-cta__wrap\"><h3 class=\"uagb-cta__title\">Zapo\u010dnite s HIIT treningom za po\u010detnike!<\/h3><p class=\"uagb-cta__desc\">Podignite svoju kondiciju uz Zen2Fit HIIT trening! Dobijte personalizirane treninge koji odgovaraju va\u0161em rasporedu!<\/p><\/div><div class=\"uagb-cta__buttons\"><a href=\"https:\/\/app.zen2fit.com\/program\/establishing-a-workout-habit-beginner-short-hiit-workout-program\" class=\"uagb-cta__button-link-wrapper wp-block-button__link\" target=\"_self\" rel=\"noopener noreferrer\">Pro\u010ditajte vi\u0161e<\/a><\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"hiit-workout-at-home\">Primjer HIIT treninga kod ku\u0107e (20 minuta)&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Evo jednostavnog primjera koji mo\u017eete isprobati u dnevnoj sobi:&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"685\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-doing-sit-ups-3076516-1024x685.jpg\" alt=\"Woman Doing Sit Ups\" class=\"wp-image-8180\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-doing-sit-ups-3076516-1024x685.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-doing-sit-ups-3076516-300x201.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-doing-sit-ups-3076516-768x514.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-doing-sit-ups-3076516-1536x1027.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-doing-sit-ups-3076516-2048x1370.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-doing-sit-ups-3076516-164x110.jpg 164w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"design-your-space\"><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"no-equipment-exercises\"><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Burpeeji:<\/strong> Vje\u017eba za cijelo tijelo koja pove\u0107ava va\u0161u snagu i izdr\u017eljivost.<\/li>\n\n\n\n<li><strong>Visoka koljena:<\/strong> Tr\u010dite u mjestu dok podi\u017eete koljena \u0161to je vi\u0161e mogu\u0107e, \u0161to \u0107e vam pove\u0107ati broj otkucaja srca.<\/li>\n\n\n\n<li><strong>Planinari: <\/strong>Odli\u010dna vje\u017eba za izgradnju snage trupa i kardio izdr\u017eljivosti.<\/li>\n\n\n\n<li><strong>Jumping Jacks<\/strong>Klasi\u010dna kardio vje\u017eba koja pove\u0107ava broj otkucaja srca i pobolj\u0161ava mi\u0161i\u0107nu izdr\u017eljivost.<\/li>\n\n\n\n<li><strong>Sklekovi: <\/strong>Odli\u010dno za izgradnju snage gornjeg dijela tijela i trupa.<\/li>\n\n\n\n<li><strong>\u010cu\u010dnjevi: <\/strong>Ciljajte noge i gluteuse, a istovremeno aktivirajte i trbu\u0161ne mi\u0161i\u0107e.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"example-of-a-20-minute-hiit-workout\"><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Evo primjera 20-minutnog HIIT treninga koji mo\u017eete isprobati kod ku\u0107e:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td colspan=\"3\"><strong>20-minutni HIIT trening<\/strong><\/td><\/tr><tr><td>Zagrijavanje&nbsp;<\/td><td>3 minute&nbsp;<\/td><td>Zapo\u010dnite tr\u010danjem u mjestu, nakon \u010dega slijede krugovi rukama i zamahi nogama<\/td><\/tr><tr><td>1. vje\u017eba<\/td><td>3 minute<\/td><td>3x 30 sekundi burpeeja + 30 sekundi odmora<\/td><\/tr><tr><td>2. vje\u017eba<\/td><td>3 minute<\/td><td>3x 30 sekundi podignutih koljena + 30 sekundi odmora<\/td><\/tr><tr><td>3. vje\u017eba<\/td><td>3 minute<\/td><td>3x 30 sekundi Jumping Jacksa + 30 sekundi odmora<\/td><\/tr><tr><td>4. vje\u017eba<\/td><td>3 minute<\/td><td>3x 30 sekundi sklekova + 30 sekundi odmora<\/td><\/tr><tr><td>5. vje\u017eba<\/td><td>3 minute<\/td><td>3x 30 sekundi \u010du\u010dnjeva + 30 sekundi odmora<\/td><\/tr><tr><td>Hla\u0111enje<\/td><td>2 minute<\/td><td>Zavr\u0161ite dodirom prstiju, nakon \u010dega slijede istezanje kvadricepsa i prekri\u017eanje ruku&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-call-to-action uagb-block-b4db5b2d wp-block-button\"><div class=\"uagb-cta__wrap\"><h3 class=\"uagb-cta__title\">Istra\u017eite na\u0161 HIIT trening za srednji nivo<\/h3><p class=\"uagb-cta__desc\">Isprobajte Zen2Fit HIIT trening za srednji nivo i pristupite personalizaciji direktno iz svog doma!<br><br><\/p><\/div><div class=\"uagb-cta__buttons\"><a href=\"https:\/\/app.zen2fit.com\/program\/establishing-a-workout-habit-intermediate-short-hiit-workout-program\" class=\"uagb-cta__button-link-wrapper wp-block-button__link\" target=\"_self\" rel=\"noopener noreferrer\">Pro\u010ditajte vi\u0161e<\/a><\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"advanced-hiit-techniques\">Napredne HIIT tehnike<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kada savladate osnove, mo\u017eete isprobati neke od popularnih naprednih protokola:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tabata-protocol\">Tabata protokol<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/zen2fit.com\/bs\/tabata-trening-101\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/zen2fit.com\/tabata-workout-101\/\" rel=\"noreferrer noopener\">Tabata protokol<\/a> 20 sekundi rada, 10 sekundi odmora, ponoviti 8 krugova (ukupno 4 minute). Izuzetno intenzivna metoda. <a href=\"https:\/\/zen2fit.com\/bs\/tabata-ride-trening\/\" data-type=\"link\" data-id=\"https:\/\/zen2fit.com\/tabata-ride\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tabata Ride<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prema <a href=\"https:\/\/cdnsciencepub.com\/doi\/abs\/10.1139\/apnm-2019-0492#:~:text=Dans%20l%E2%80%99ensemble%2C%20la%20condition%20VICT%20semble%20%C3%AAtre%20plus%20efficace%20pour%20am%C3%A9liorer%20la%20capacit%C3%A9%20cardiorespiratoire%2C%20alors%20que%20la%20condition%20Tabata%20pour%20le%20corps%20entier%20conf%C3%A8re%20des%20am%C3%A9liorations%20plus%20importantes%20du%20nombre%20de%20pompes%20brachiales%20apr%C3%A8s%20un%20entra%C3%AEnement%20%C3%A0%20court%20terme.\" target=\"_blank\" rel=\"noopener\">studija objavljena u \u010dasopisu <em>Primijenjena fiziologija, ishrana i metabolizam<\/em><\/a>, Tabata protokol zna\u010dajno pobolj\u0161ava i aerobni i anaerobni nivo kondicije nakon samo nekoliko sedmica treninga. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"emom\">EMOM<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">EMOM (Every Minute on the Minute): Na po\u010detku svake minute izvodite zadani broj ponavljanja. Preostalo vrijeme do kraja minute je va\u0161 odmor. <a href=\"https:\/\/zen2fit.com\/bs\/5-efikasnih-emom-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\">EMOM<\/a>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/side-view-of-crop-sporty-male-lifting-massive-metal-dumbbell-on-asphalt-road-on-blurred-background-of-green-trees-4793198-1024x684.jpg\" alt=\"Side view of crop sporty male lifting massive metal dumbbell on asphalt road on blurred background of green trees\" class=\"wp-image-8182\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/side-view-of-crop-sporty-male-lifting-massive-metal-dumbbell-on-asphalt-road-on-blurred-background-of-green-trees-4793198-1024x684.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/side-view-of-crop-sporty-male-lifting-massive-metal-dumbbell-on-asphalt-road-on-blurred-background-of-green-trees-4793198-300x200.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/side-view-of-crop-sporty-male-lifting-massive-metal-dumbbell-on-asphalt-road-on-blurred-background-of-green-trees-4793198-768x513.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/side-view-of-crop-sporty-male-lifting-massive-metal-dumbbell-on-asphalt-road-on-blurred-background-of-green-trees-4793198-1536x1025.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/side-view-of-crop-sporty-male-lifting-massive-metal-dumbbell-on-asphalt-road-on-blurred-background-of-green-trees-4793198-2048x1367.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/side-view-of-crop-sporty-male-lifting-massive-metal-dumbbell-on-asphalt-road-on-blurred-background-of-green-trees-4793198-164x109.jpg 164w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.mdpi.com\/2075-4663\/9\/11\/144#:~:text=As%20in%20this,early%20task%20completion.\" target=\"_blank\" rel=\"noopener\"> istra\u017eivanje objavljeno u \u010dasopisu Strength and Conditioning Society: Applied Research for Sports Performance,<\/a> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"fartlek-training\">Fartlekova obuka<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/zen2fit.com\/bs\/vodic-za-fartlek-trening\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/zen2fit.com\/guide-to-fartlek-training\/\" rel=\"noreferrer noopener\">Fartlek<\/a>\u0160vedski \"speed play\" \u2013 kombinacija brzog tr\u010danja i sporijeg jogginga, bez stroge strukture, idealna za trka\u010de.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/selective-focus-photography-of-woman-in-pink-shirt-1199590-1024x683.jpg\" alt=\"Selective Focus Photography Of Woman In Pink Shirt\" class=\"wp-image-8185\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/selective-focus-photography-of-woman-in-pink-shirt-1199590-1024x683.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/selective-focus-photography-of-woman-in-pink-shirt-1199590-300x200.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/selective-focus-photography-of-woman-in-pink-shirt-1199590-768x512.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/selective-focus-photography-of-woman-in-pink-shirt-1199590-1536x1024.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/selective-focus-photography-of-woman-in-pink-shirt-1199590-2048x1365.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/selective-focus-photography-of-woman-in-pink-shirt-1199590-164x109.jpg 164w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"amrap\">AMRAP<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">AMRAP (As Many Rounds As Possible): U zadanom vremenu napravite \u0161to vi\u0161e krugova zadane kombinacije vje\u017ebi. <a href=\"https:\/\/zen2fit.com\/bs\/amrap-treninzi\/\" target=\"_blank\" rel=\"noreferrer noopener\">AMRAP<\/a>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prema <a href=\"https:\/\/www.mdpi.com\/2075-4663\/9\/11\/144#:~:text=Thus%2C%20the%20inclusion%20of%20programmed%20rest%20inter%2Drepetitions%20can%20allow%20a%20more%20significant%20number%20of%20repetitions%20and%20better%20maintenance%20of%20mechanical%20performance%20in%20resistance%20exercises%20performed%20at%20high%20intensity%2C%20being%20a%20strategy%20to%20be%20considered%20by%20coaches%20for%20the%20development%20of%20muscular%20endurance\" target=\"_blank\" rel=\"noopener\">Ista studija objavljena u \u010dasopisu Strength and Conditioning Society: Applied Research for Sports Performance<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"nutrition-and-recovery-in-hiit\">Ishrana i oporavak \u2013 jednako va\u017eni kao i trening<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Da biste napredovali, morate voditi ra\u010duna i o onome \u0161to radite van treninga.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"post-workout-nutrition\">Ishrana nakon treninga<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">U roku od sat vremena nakon vje\u017ebanja, unositi kombinaciju kvalitetnih proteina i ugljikohidrata. To mo\u017ee biti proteinski napitak, piletina s heljdom ili gr\u010dki jogurt s vo\u0107em. <a href=\"https:\/\/zen2fit.com\/bs\/best-post-hiit-meal-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pravilan HIIT obrok nakon treninga<\/a> <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-slicing-gourd-1153369-1024x683.jpg\" alt=\"Woman Slicing Gourd\" class=\"wp-image-8186\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-slicing-gourd-1153369-1024x683.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-slicing-gourd-1153369-300x200.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-slicing-gourd-1153369-768x512.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-slicing-gourd-1153369-1536x1024.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-slicing-gourd-1153369-2048x1365.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-slicing-gourd-1153369-164x109.jpg 164w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"importance-of-rest-and-recovery\">Odmor<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/zen2fit.com\/bs\/post-workout-recovery\/\" target=\"_blank\" rel=\"noreferrer noopener\">Odmor i oporavak<\/a> HIIT je zahtjevan za mi\u0161i\u0107e i centralni nervni sistem. Zato su dani odmora klju\u010dni. Iskoristite ih za laganu \u0161etnju, jogu ili istezanje. Kvalitetan san tako\u0111er je neizostavan dio procesa oporavka. <a href=\"https:\/\/www.mdpi.com\/2075-4663\/9\/3\/34#:~:text=The%20duration%20of%20the%20recovery%20time%20influences%20the%20maximal%20performance%20during%20each%20interval%20and%20the%20overall%20organismic%20stress\" target=\"_blank\" rel=\"noopener\">studija objavljena u \u010dasopisu <em>Sport<\/em> a provode ga univerziteti u Halleu<\/a>, Optimalni intervali odmora mogu zna\u010dajno pobolj\u0161ati efikasnost va\u0161ih treninga pobolj\u0161anjem performansi i sprje\u010davanjem umora.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-sitting-on-a-medicine-ball-4944439-1024x683.jpg\" alt=\"Woman Sitting on a Medicine Ball\" class=\"wp-image-8184\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-sitting-on-a-medicine-ball-4944439-1024x683.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-sitting-on-a-medicine-ball-4944439-300x200.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-sitting-on-a-medicine-ball-4944439-768x512.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-sitting-on-a-medicine-ball-4944439-1536x1024.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-sitting-on-a-medicine-ball-4944439-2048x1365.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/woman-sitting-on-a-medicine-ball-4944439-164x109.jpg 164w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dealing-with-muscle-soreness\">Kako se nositi s bolovima u mi\u0161i\u0107ima?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Blaga upala mi\u0161i\u0107a normalna je pojava, pogotovo na po\u010detku. Ubla\u017eite je laganim istezanjem, valjkom za masa\u017eu ili toplom kupkom. To su znakovi da se tijelo obnavlja i ja\u010da.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-in-black-shorts-leaning-forward-on-the-concrete-surface-4803884-1024x683.jpg\" alt=\"Man in Black Shorts Leaning Forward on the Concrete Surface\" class=\"wp-image-8175\" title=\"\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-in-black-shorts-leaning-forward-on-the-concrete-surface-4803884-1024x683.jpg 1024w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-in-black-shorts-leaning-forward-on-the-concrete-surface-4803884-300x200.jpg 300w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-in-black-shorts-leaning-forward-on-the-concrete-surface-4803884-768x512.jpg 768w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-in-black-shorts-leaning-forward-on-the-concrete-surface-4803884-1536x1024.jpg 1536w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-in-black-shorts-leaning-forward-on-the-concrete-surface-4803884-2048x1365.jpg 2048w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/09\/man-in-black-shorts-leaning-forward-on-the-concrete-surface-4803884-164x109.jpg 164w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<div class=\"wp-block-uagb-call-to-action uagb-block-dee8eb17 wp-block-button\"><div class=\"uagb-cta__wrap\"><h3 class=\"uagb-cta__title\">Isprobajte na\u0161 napredni HIIT trening!<\/h3><p class=\"uagb-cta__desc\">Ako ste zainteresirani za unapre\u0111enje svog treninga, isprobajte Zen2Fit napredni HIIT trening koji odgovara va\u0161em rasporedu!<\/p><\/div><div class=\"uagb-cta__buttons\"><a href=\"https:\/\/app.zen2fit.com\/program\/establishing-a-workout-habit-advanced-short-hiit-workout-program\" class=\"uagb-cta__button-link-wrapper wp-block-button__link\" target=\"_self\" rel=\"noopener noreferrer\">Pro\u010ditajte vi\u0161e<\/a><\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"frequently-asked-questions-about-hiit\">\u010cesto postavljana pitanja o HIIT-u<\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list\">\n<div id=\"faq-question-1719480231054\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">Mogu li po\u010detnici raditi HIIT?<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>Da, ali je klju\u010dno krenuti polako. Birajte vje\u017ebe manjeg uticaja (low-impact) i produ\u017eite intervale odmora. Tijelu treba vremena da se prilagodi.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1719480263465\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">Koliko \u010desto raditi HIIT?<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>Za po\u010detnike su dovoljna 2-3 treninga sedmi\u010dno. Iskusniji mogu i\u0107i i do 4-5 puta, ali uvijek uz slu\u0161anje svog tijela i dovoljno odmora.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1719480236958\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\"><\/h3>\n<div class=\"rank-math-answer\">\n\n<p><\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1719480275142\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">Koliko dugo treba da traje HIIT trening?<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>Izme\u0111u 15 i 30 minuta. \u010cak i kra\u0107i treninzi mogu biti izuzetno efikasni ako su dovoljno intenzivni.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1719480295290\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">Koliko kalorija zaista sagorijevate tokom HIIT treninga?<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>Zavisi od intenziteta, te\u017eine i metabolizma, ali okvirno se mo\u017ee o\u010dekivati sagorijevanje od 200 do 400 kalorija za 20 minuta.\u00a0<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Visokointenzivni intervalni trening (HIIT) posljednjih je godina postao jedan od najpopularnijih na\u010dina vje\u017ebanja, i to s dobrim razlogom. Ako ste u potrazi za na\u010dinom da pobolj\u0161ate kondiciju, u\u0161tedite vrijeme i postignete brze rezultate \u2014 ovaj sveobuhvatni vodi\u010d pomo\u0107i \u0107e vam da razumijete, zapo\u010dnete i usavr\u0161ite HIIT trening.\u00a0<\/p>","protected":false},"author":10,"featured_media":6471,"comment_status":"open","ping_status":"open","sticky":false,"template":"post-preview","format":"standard","meta":{"_crdt_document":"","_uag_custom_page_level_css":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[73],"tags":[65],"class_list":["post-5798","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hiit","tag-featured"],"uagb_featured_image_src":{"full":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/athletes-training-in-a-gym-2023-11-27-05-28-28-utc-scaled.jpg",2560,1709,false],"thumbnail":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/athletes-training-in-a-gym-2023-11-27-05-28-28-utc-150x150.jpg",150,150,true],"medium":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/athletes-training-in-a-gym-2023-11-27-05-28-28-utc-300x200.jpg",300,200,true],"medium_large":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/athletes-training-in-a-gym-2023-11-27-05-28-28-utc-768x513.jpg",768,513,true],"large":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/athletes-training-in-a-gym-2023-11-27-05-28-28-utc-1024x684.jpg",1024,684,true],"1536x1536":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/athletes-training-in-a-gym-2023-11-27-05-28-28-utc-1536x1025.jpg",1536,1025,true],"2048x2048":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/athletes-training-in-a-gym-2023-11-27-05-28-28-utc-2048x1367.jpg",2048,1367,true],"trp-custom-language-flag":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/athletes-training-in-a-gym-2023-11-27-05-28-28-utc-scaled.jpg",18,12,false],"depicter-thumbnail":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/athletes-training-in-a-gym-2023-11-27-05-28-28-utc-200x133.jpg",200,133,true],"custom-featured-image":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/athletes-training-in-a-gym-2023-11-27-05-28-28-utc-scaled.jpg",944,630,false],"gform-image-choice-sm":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/athletes-training-in-a-gym-2023-11-27-05-28-28-utc-scaled.jpg",300,200,false],"gform-image-choice-md":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/athletes-training-in-a-gym-2023-11-27-05-28-28-utc-scaled.jpg",400,267,false],"gform-image-choice-lg":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/athletes-training-in-a-gym-2023-11-27-05-28-28-utc-scaled.jpg",600,401,false],"crp_thumbnail":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/athletes-training-in-a-gym-2023-11-27-05-28-28-utc-128x220.jpg",128,220,true]},"uagb_author_info":{"display_name":"Harry Zuhrich","author_link":"https:\/\/zen2fit.com\/bs\/author\/harryzuhrich\/"},"uagb_comment_info":0,"uagb_excerpt":"Looking to up your fitness game? If the idea of quick workouts and fast results excites you, then our thorough HIIT workout guide is your new best friend. Packed with expert tips to help you smash your fitness goals, this guide is your ticket to the amazing world of HIIT. We'll cover everything from the&hellip;","_links":{"self":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/posts\/5798","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/comments?post=5798"}],"version-history":[{"count":0,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/posts\/5798\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/media\/6471"}],"wp:attachment":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/media?parent=5798"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/categories?post=5798"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/tags?post=5798"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}