{"id":23530,"date":"2025-08-31T05:00:57","date_gmt":"2025-08-31T03:00:57","guid":{"rendered":"https:\/\/andreasolomun.com\/?p=23530"},"modified":"2025-08-31T05:25:31","modified_gmt":"2025-08-31T03:25:31","slug":"pilates-hype-vs-znanost-sto-je-prava-istina","status":"publish","type":"post","link":"https:\/\/andreasolomun.com\/hr\/pilates-hype-vs-znanost-sto-je-prava-istina\/","title":{"rendered":"Pilates hype vs. znanost: \u0160to je prava istina?"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-margin-top:-5%;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion-flex-column\" style=\"--awb-bg-color:var(--awb-color1);--awb-bg-color-hover:var(--awb-color1);--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p>Pilates je postao novi Avocado Toast ili kako bi rekli: Iska\u010de iz pa\u0161tete. Studiji su krcati, reformeri rasprodani, a dru\u0161tvene mre\u017ee pune obe\u0107anja o \u201cdugim, vitkim mi\u0161i\u0107ima.\u201d<br \/>Kao trenerica i voditeljica pilatesa \u2013 ja sam za Pilates. Ali isto tako sam i za kontekst.<br \/>Znanost je jasna: Pilates ima stvarne benefite, ali <strong>nije naju\u010dinkovitija samostalna metoda<\/strong> za izgradnju ozbiljne snage ili mi\u0161i\u0107a kod ljudi koji su ve\u0107 relativno fit.   <\/p>\n<p><strong>\u0160to Pilates radi odli\u010dno<\/strong><\/p>\n<p>Vi\u0161e sustavnih pregleda pokazuje da Pilates pobolj\u0161ava <strong>fleksibilnost, mobilnost, ravnote\u017eu, funkciju i kvalitetu \u017eivota<\/strong>, posebno kod odraslih i u klini\u010dkim populacijama. To nije hype \u2013 to su podaci. Primjeri:  <\/p>\n<ul>\n<li>Pobolj\u0161anja fizi\u010dko-funkcionalnih sposobnosti i kvalitete \u017eivota kod starijih osoba. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34776186\/?utm_source=chatgpt.com\">PubMed<\/a>)<\/li>\n<li>Benefiti za ravnote\u017eu\/mobilnost kod starijih. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25511371\/?utm_source=chatgpt.com\">PubMed<\/a>)<\/li>\n<li>Pozitivni u\u010dinci na posturu\/deformacije kralje\u017enice (studije jo\u0161 u tijeku, ali obe\u0107avaju\u0107e). (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38388449\/?utm_source=chatgpt.com\">PubMed<\/a>)<\/li>\n<li>Smanjenje boli i invaliditeta kod mi\u0161i\u0107no-ko\u0161tanih problema i bolova u le\u0111ima u usporedbi s uobi\u010dajenim intervencijama; sli\u010dno drugim opcijama vje\u017ebanja. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24984069\/?utm_source=chatgpt.com\">PubMed<\/a>, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11528976\/?utm_source=chatgpt.com\">PMC<\/a>)<\/li>\n<li>Klasi\u010dne RCT studije pokazuju pobolj\u0161anja <strong>mi\u0161i\u0107ne izdr\u017eljivosti<\/strong> i <strong>fleksibilnosti <\/strong>nakon 12 tjedana mat Pilates programa. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20145572\/?utm_source=chatgpt.com\">PubMed<\/a>)<\/li>\n<\/ul>\n<p>Ukratko: ako \u017eeli\u0161 bolju kvalitetu pokreta, kontrolu trupa, mobilnost i op\u0107e dobro stanje \u2013 Pilates definitivno zaslu\u017euje mjesto u tvojoj rutini.<\/p>\n<p><a href=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/4B-vjezba-1-scaled.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-23518 size-fusion-400\" src=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/4B-vjezba-1-400x267.jpg\" alt=\"\" width=\"400\" height=\"267\" srcset=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/4B-vjezba-1-200x133.jpg 200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/4B-vjezba-1-300x200.jpg 300w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/4B-vjezba-1-400x267.jpg 400w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/4B-vjezba-1-500x333.jpg 500w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/4B-vjezba-1-600x400.jpg 600w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/4B-vjezba-1-700x467.jpg 700w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/4B-vjezba-1-768x512.jpg 768w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/4B-vjezba-1-800x533.jpg 800w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/4B-vjezba-1-1024x683.jpg 1024w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/4B-vjezba-1-1200x800.jpg 1200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/4B-vjezba-1-1536x1024.jpg 1536w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/a><\/p>\n<p><strong>Gdje Pilates zaostaje (snaga &amp; hipertrofija)<\/strong><\/p>\n<p>Kad je cilj <strong>ozbiljna snaga<\/strong> i <strong>rast mi\u0161i\u0107a<\/strong>, Pilates (mat ili reformer) nije ni pribli\u017eno u\u010dinkovit kao progresivni trening otpora:<\/p>\n<ul>\n<li>Sustavni pregled\/meta-analiza iz 2022. nije prona\u0161la prednost pilatesa u odnosu na druge vrste treninga za pove\u0107anje snage, a kvaliteta dokaza bila je niska do vrlo niska, odnosno: Pilates <strong>nije superioran za izgradnju snage<\/strong>. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36439725\/?utm_source=chatgpt.com\">PubMed<\/a>, <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2405844022028523?utm_source=chatgpt.com\">ScienceDirect<\/a>)<\/li>\n<li>Novije RCT studije u posebnim populacijama (npr. artroza koljena) pokazuju benefite za bol\/funkciju, ali ograni\u010dene u\u010dinke na opseg pokreta i bez jasne nadmo\u0107i nad drugim metodama \u2013 opet, <strong>Pilates je \u201ckoristan,\u201d ali nije \u201cnajbolji\u201d za snagu<\/strong>. (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12337744\/?utm_source=chatgpt.com\">PMC<\/a>, <a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/07853890.2025.2540616?src=exp-la&amp;utm_source=chatgpt.com\">Taylor &amp; Francis Online<\/a>)<\/li>\n<\/ul>\n<p>S druge strane, desetlje\u0107a istra\u017eivanja u treningu otpora su brutalno dosljedna:<\/p>\n<ul>\n<li><strong>Te\u0161ka optere\u0107enja<\/strong> su superiorna za maksimiziranje <strong>1RM<\/strong> snage, dok se hipertrofija doga\u0111a kroz \u0161irok raspon optere\u0107enja, sve dok serije idu <strong>blizu nemogu\u0107nosti<\/strong> (dakle dovoljno napetosti i inteziteta). (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28834797\/?utm_source=chatgpt.com\">PubMed<\/a>, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7927075\/?utm_source=chatgpt.com\">PMC<\/a>)<\/li>\n<li><strong>Unos proteina<\/strong> zna\u010dajno pove\u0107ava dobitke na mi\u0161i\u0107noj masi i snazi; koristi se smanjuju nakon ~1,6 g\/kg\/dan. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28698222\/?utm_source=chatgpt.com\">PubMed<\/a>, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7513243\/?utm_source=chatgpt.com\">PMC<\/a>)<\/li>\n<li><strong>Kalorijski unos<\/strong> igra ulogu: suficit poma\u017ee anabolizmu, ali preveliki suficit ve\u0107inom dodaje mast, a ne ekstra mi\u0161i\u0107 \u2013 preciznost &gt; \u201cdirty bulk\u201d. (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6710320\/?utm_source=chatgpt.com\">PMC<\/a>, <a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-023-00651-y?utm_source=chatgpt.com\">SpringerOpen<\/a>)<\/li>\n<\/ul>\n<p>Jednostavno re\u010deno: Pilates pru\u017ea neki odre\u0111eni otpor (vi\u0161e na reformeru), \u0161to mo\u017ee pomo\u0107i <strong>neuvje\u017ebanim osobama<\/strong> da dobiju po\u010detne pomake. Ali kako postaje\u0161 <strong>fit<\/strong>, <strong>tipi\u010dna optere\u0107enja i progresija<\/strong> u Pilatesu jednostavno <strong>nisu dovoljan podra\u017eaj<\/strong> da nastavite graditi snagu i mi\u0161i\u0107e kao kod strukturiranog, progresivnog treninga s utezima. \u017dao mi je, ali to su \u010dinjenice!  <\/p>\n<p>I ve\u0107 \u010dujem neke od vas: \u201cAli reformer Pilates pru\u017ea otpor!\u201d Ajmo o tome. <\/p>\n<p><strong>\u201cReformer Pilates gradi mi\u0161i\u0107e\u201d \u2013 istina za po\u010detnike, limitacije kasnije<\/strong><\/p>\n<p>Da, neke RCT studije pokazuju pobolj\u0161anja <strong>mi\u0161i\u0107ne izdr\u017eljivosti<\/strong> i \u010dak male pomake u snazi s reformer Pilatesom, \u010desto uz bolji sastav tijela kod prethodno neaktivnih ili pretilih osoba. To je vrijedno \u2013 pogotovo zbog odr\u017eivosti I kontinuiteta rada, te njegove prijateljske prirode kad se radi o optere\u0107enjima na zglobove. Ali ti efekti <strong>nemaju rezultate<\/strong> kao progresivno optere\u0107enje s utezima ili spravama jednom kad ste ve\u0107 utrenirani. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40603682\/?utm_source=chatgpt.com\">PubMed<\/a>)  <\/p>\n<p><strong>Trendovi vs. osnova svega<\/strong><\/p>\n<p>Fitness je oduvijek imao valove: aerobik, step, funkcionalni kru\u017eni treninzi, HIIT, CrossFit, hot yoga, sad reformer Pilates. Svi oni <strong>ne\u0161to <\/strong>donesu. Ali kad hype padne, opet se vra\u0107amo na iste, dokazima potkrijepljene temelje:  <\/p>\n<ul>\n<li><strong>Snaga <\/strong>(progresivni trening otpora)<\/li>\n<li><strong>Kardio <\/strong>(srce &amp; metabolizam)<\/li>\n<li><strong>Mobilnost\/fleksibilnost<\/strong> (opseg pokreta &amp; zdravlje zglobova)<\/li>\n<li><strong>Mind-body<\/strong> prakse (Pilates, yoga, disanje, oporavak)<\/li>\n<\/ul>\n<p>Pilates je dakle sjajan za kvalitetu pokreta, kontrolu trupa i dosljednost. Me\u0111utim, nemojte ga mije\u0161ati s najefikasnijim oblicima treniga koji vode do ozbiljne snage i mi\u0161i\u0107a. <\/p>\n<p><a href=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/6A-vjezba-1-scaled.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-23522 size-fusion-400\" src=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/6A-vjezba-1-400x267.jpg\" alt=\"\" width=\"400\" height=\"267\" srcset=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/6A-vjezba-1-200x133.jpg 200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/6A-vjezba-1-300x200.jpg 300w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/6A-vjezba-1-400x267.jpg 400w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/6A-vjezba-1-500x333.jpg 500w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/6A-vjezba-1-600x400.jpg 600w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/6A-vjezba-1-700x467.jpg 700w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/6A-vjezba-1-768x512.jpg 768w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/6A-vjezba-1-800x533.jpg 800w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/6A-vjezba-1-1024x683.jpg 1024w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/6A-vjezba-1-1200x800.jpg 1200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/08\/6A-vjezba-1-1536x1024.jpg 1536w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/a><\/p>\n<p>I da, jo\u0161 ne\u0161to bih dodala:<\/p>\n<p><strong>NAJBOLJI TRENING JE ONAJ KOJI \u0106E\u0160 ZAISTA RADITI KONTINUIRANO!<\/strong><\/p>\n<p>Znanost je super \u2013 daje nam podatke i pokazuje kako mo\u017eemo raditi stvari bolje. Ali problem je \u0161to neki ljudi nemaju disciplinu pojaviti se kad je na rasporedu ne\u0161to \u0161to ne vole. Ako ste vi ta osoba i obo\u017eavate Pilates \u2013 radite ga. Pa i vi\u0161e puta tjedno.<\/p>\n<p>Ali molim vas morate ne\u0161to shvatiti: ako \u017eelite biti dugoro\u010dno zdravi, morat \u0107ete ubaciti i stvari koje vam nisu najdra\u017ee. Znam, bed. Ali nisam ovdje da vam stavljam ru\u017ei\u010daste nao\u010dale. Ovdje sam da vam ka\u017eem istinu \u2013 a na vama je \u0161to \u0107ete s njom napraviti. Znate da uvijek ka\u017eem: You do you.        <\/p>\n<p><strong>Prakti\u010dne preporuke (\u0161to ja savjetujem)<\/strong><\/p>\n<ul>\n<li>Pilates 1\u20133x tjedno za mobilnost, posturu, kontrolu trupa I kretanje koje podr\u017eava oporavak, plus zabavu.<\/li>\n<li>Ozbiljna baza u tjednu: <strong>progresivni trening s otporom<\/strong> s fokusom na glavne obrasce (\u010du\u010danj, hip hinge, potisak, povla\u010denje) s optere\u0107enjem I intenzitetom blizu otkaza. Idealno 2\u20133x tjedno. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28834797\/?utm_source=chatgpt.com\">PubMed<\/a>, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8126497\/?utm_source=chatgpt.com\">PMC<\/a>)<\/li>\n<li><strong>Unos proteina<\/strong> ~1,6\u20132,2 g\/kg\/dan, ovisno o cilju i preferenciji. Kalorije prilagoditi \u017eeljenom statusu (odr\u017eavanje, spor rast, rezanje). (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28698222\/?utm_source=chatgpt.com\">PubMed<\/a>)<\/li>\n<li>Kvalitetan san, smanjenje stresa koji mo\u017eemo kontrolirat, periodiziracija. Oporavak je klju\u010dan dio treninga. <\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pilates je postao novi trend. Studiji su krcati, reformeri rasprodani, a dru\u0161tvene mre\u017ee pune obe\u0107anja o \u201cdugim, vitkim mi\u0161i\u0107ima.\u201d Kao trenerica i voditeljica pilatesa \u2013 ja sam za Pilates. Ali isto tako sam i za kontekst. Znanost je jasna: &#8230;   <\/p>\n","protected":false},"author":164,"featured_media":23527,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[],"class_list":["post-23530","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pilates hype vs. znanost: \u0160to je prava istina?<\/title>\n<meta name=\"description\" content=\"Pilates je postao trend. Studiji su krcati, reformeri rasprodani, a dru\u0161tvene mre\u017ee pune obe\u0107anja o \u201cdugim, vitkim mi\u0161i\u0107ima&quot;. 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