มือใหม่หัดออกกำลังกาย
อ่าน: 2579สำหรับมือใหม่ หัดออกกำลังกาย ก็อยากจะแนะนำเกี่ยวกับการออกกำลังกายไว้ เพราะส่วนมากแล้วไม่ค่อยศึกษากัน ทั้งปีทั้งชาติไม่เคยออกกำลังกายเลย เกิดมีเหตุหรือมีแรงบันดาลใจขึ้นมา ก็จะเริ่มออกกำลังกาย คว้ารองเท้าได้ก็ไปสนามวิ่ง หรือไปเต้นแอโรบิคกับเพื่อนๆ ไม่ทราบว่าอยากชดเชยที่ไม่ได้ทำมานาน หรืออยากให้ร่างกายแข็งแรงไวๆ ก็เลยหักโหม ใส่ใหญ่เลย ปรากฏว่าเกิดอาการบาดเจ็บหรืออย่างเบาะๆก็ปวดเมื่อยไปทั้งตัว เลยเกิดอาการเข็ด ไม่ยอมมาออกกำลังกายอีกเลย
สำหรับคนที่เริ่มต้นใหม่ แนะนำให้เริ่มทีละเล็กทีละน้อย ไม่ต้องรีบร้อน เพราะการจะเปลี่ยนมาเป็นคนที่ออกกำลังกายเป็นประจำเปรียบเสมือนท่านต้องปรับเปลี่ยนพฤติกรรม และคงต้องทำไปตลอดชีวิตที่ยังเหลืออยู่ของท่าน สมมุติว่าท่านตัดสินใจจะวิ่ง ให้เริ่มจากการเดินก่อน วันแรกก็เดินสัก 5 หรือ 10 นาทีก็พอ บางคนที่แข็งแรงหน่อยก็อาจจะเริ่มต้นที่ 15 นาที แล้วค่อยๆเพิ่มเวลาขึ้นจนเดินได้วันละ 20 นาที ถ้าพอไหวก็เดินเร็วขึ้น ทำอย่างน้อยสัปดาห์ละ 3 วัน ช่วงนี้อาจใช้เวลา 2-3 สัปดาห์ บางคนก็ใช้เวลาน้อยกว่านี้ อย่าลืมอบอุ่นร่างกายหรืออุ่นเครื่อง (warm up) ทำการยืดกล้ามเนื้อ (stretching) ก่อนออกกำลังกาย และผ่อนกาย (cool down) ปิดท้ายด้วยการยืดกล้ามเนื้อนะครับ
หลังจากเดินได้ครบ 20 นาทีแล้ว ก็เริ่มวิ่งแทรกหรือวิ่งสลับ คือเดินก่อนเป็นการอุ่นเครื่อง สัก 5 นาที แล้วลองวิ่งช้าๆดู พอเริ่มเหนื่อยหรือเมื่อยก็หยุดเปลี่ยนมาเดินเร็วๆแทน พอหายเหนื่อยหายเมื่อยก็เริ่มวิ่งใหม่ ทำสลับกันไป ภายใน 3-4 สัปดาห์ท่านก็จะวิ่งได้ตลอดเวลา 20 นาที (อย่าลืมอบอุ่นร่างกาย ยืดกล้ามเนื้อ ผ่อนกายและยืดกล้ามเนื้อนะครับ) คราวนี้ท่านก็เป็นนักวิ่งขั้นต้นกับเขาแล้วนะครับ ขอให้สนุกกับการวิ่ง
สำหรับท่านที่มีปัญหาเกี่ยวกับสุขภาพเช่นโรคหัวใจหรืออ้วนมาก แนะนำให้ปรึกษาแพทย์ก่อนนะครับ ไม่ได้เป็นข้อห้ามในการออกกำลังกาย เคยมีคนที่ผ่าตัดเปลี่ยนหัวใจมาแล้ว ก็เริ่มออกกำลังกายจนสามารถวิ่งจนจบการแข่งขันมาราธอนได้ แพทย์จะช่วยแนะนำประเภทของการออกกำลังกายที่เหมาะสมพร้อมทั้งข้อระวังในการออกกำลังกายให้ แต่ก็เลือกหมอให้ดีๆหน่อยนะครับ เดี๋ยวไปเจอคนที่ไม่ออกกำลังกายแถมห้ามชาวบ้านไม่ให้ออกกำลังกายจะหาว่าไม่เตือน
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