มือใหม่หัดออกกำลังกาย
อ่าน: 2754สำหรับมือใหม่ 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
« « Prev : สุขภาพที่ดีหมายความว่าอย่างไร ?
Next : การออกกำลังกายหลายประเภทสลับกัน ( Cross Training ) » »
57 ความคิดเห็น
[...] จำไม่ได้ (เคยเขียนแนะนำไว้ในมือใหม่ หัดออกกำลังกาย) [...]
This is really interesting, You’re a very skilled blogger.
I have joined your rss feed and look forward to seeking more of your great post.
Also, I’ve shared your web site in my social networks!
I’m not that much of a online reader to be honest but
your sites really nice, keep it up! I’ll go ahead and
bookmark your website to come back in the future.
All the best
Unquestionably believe that which you stated.
Your favorite reason seemed to be on the web the simplest thing
to be aware of. I say to you, I definitely get annoyed while people consider worries that
they plainly do not know about. You managed to hit
the nail upon the top as well as defined out the whole
thing without having side-effects , people can take a signal.
Will likely be back to get more. Thanks
Simply wish to say your article is as surprising.
The clarity in your post is just great and i can assume you are an expert on this subject.
Fine with your permission allow me to grab your RSS feed to keep up to date with forthcoming post.
Thanks a million and please continue the enjoyable work.
Thanks for sharing your info. I truly appreciate your efforts and I
am waiting for your further post thank you once again.
As the admin of this web page is working,
no uncertainty very shortly it will be famous, due
to its quality contents.
Hi there very cool blog!! Guy .. Excellent .. Wonderful ..
I will bookmark your website and take the feeds additionally?
I am glad to seek out a lot of helpful information here
within the post, we need develop more techniques on this regard, thanks for sharing.
. . . . .
Hi there, I enjoy reading all of your post.
I like to write a little comment to support you.
First off I want to say great blog! I had a quick question in which I’d like to ask if you do not
mind. I was interested to find out how you center yourself and clear your thoughts before
writing. I have had a tough time clearing my thoughts in getting my thoughts out there.
I do enjoy writing however it just seems like the first 10 to
15 minutes are lost just trying to figure out how to
begin. Any suggestions or hints? Cheers!
Hi there to all, for the reason that I am genuinely keen of reading
this blog’s post to be updated regularly. It
contains good stuff.
Excellent post however I was wanting to know if you could write a
litte more on this topic? I’d be very thankful
if you could elaborate a little bit more. Cheers!
At this time it seems like Drupal is the best blogging platform available right now.
(from what I’ve read) Is that what you are using
on your blog?
I used to be able to find good information from your content.
Do you have any video of that? I’d want to find out some additional information.
It is perfect time to make some plans for the future and it
is time to be happy. I’ve read this post and if I may I wish to counsel you
some fascinating things or advice. Maybe you
can write subsequent articles regarding this article.
I desire to read even more issues about it!
Hello There. I found your blog using msn. This is a really well written article.
I’ll make sure to bookmark it and come back to read more of your useful info.
Thanks for the post. I’ll definitely comeback.
It’s impressive that you are getting thoughts from this piece of writing
as well as from our argument made at this place.
Hi to every body, it’s my first go to see of this webpage; this blog includes awesome
and genuinely good data in support of readers.
It is really a great and helpful piece of information. I’m glad that you
just shared this useful information with us.
Please keep us up to date like this. Thanks for sharing.
May I simply just say what a relief to uncover someone who genuinely knows what they’re talking about over the internet.
You certainly realize how to bring a problem to light
and make it important. More people ought to look at
this and understand this side of the story.
I can’t believe you’re not more popular since
you certainly possess the gift.
Great post. I was checking continuously this blog and I’m impressed!
Extremely useful information particularly the ultimate phase :
) I deal with such info much. I used to be looking for this certain info for a
long time. Thanks and good luck.
fantastic points altogether, you simply gained a brand new reader.
What may you suggest about your submit that you just made a few days in the past?
Any sure?
These are really fantastic ideas in regarding blogging.
You have touched some fastidious points here. Any way keep up wrinting.
Write more, thats all I have to say. Literally, it seems
as though you relied on the video to make your point.
You obviously know what youre talking about, why throw
away your intelligence on just posting videos to your site when you could be giving us something enlightening
to read?
Amazing! Its truly remarkable article, I have got much clear idea regarding
from this post.
Hi there, every time i used to check webpage posts
here early in the daylight, because i love to find out more and more.
These are actually impressive ideas in concerning blogging.
You have touched some nice things here. Any way keep up wrinting.
Quality articles is the main to interest the people to pay a visit the web
site, that’s what this web page is providing.
Quality articles or reviews is the key to invite the people to pay a quick visit the site,
that’s what this website is providing.
Hello it’s me, I am also visiting this web page on a regular basis, this web page is actually fastidious and the people are in fact sharing fastidious thoughts.
Hey I know this is off topic but I was wondering if you
knew of any widgets I could add to my blog that automatically tweet my newest twitter updates.
I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this.
Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.
Fascinating blog! Is your theme custom made or did you download it
from somewhere? A theme like yours with a few simple adjustements would really
make my blog stand out. Please let me know where you got your theme.
Appreciate it
I love what you guys are usually up too. Such clever work and reporting!
Keep up the wonderful works guys I’ve included you guys to
my own blogroll.
I loved as much as you’ll receive carried out right
here. The sketch is tasteful, your authored material
stylish. nonetheless, you command get bought an impatience over that you wish be delivering the following.
unwell unquestionably come more formerly again since exactly
the same nearly very often inside case you shield this increase.
This is really interesting, You’re a very skilled blogger.
I have joined your feed and look forward to seeking more of your wonderful post.
Also, I have shared your website in my social networks!
My partner and I absolutely love your blog and find almost all of your post’s
to be just what I’m looking for. can you offer guest writers to write content for you?
I wouldn’t mind composing a post or elaborating on a
lot of the subjects you write with regards to here.
Again, awesome weblog!
Hi there! This post couldn’t be written much better!
Looking through this post reminds me of my previous roommate!
He always kept talking about this. I’ll send this article to him.
Fairly certain he’s going to have a great read. I appreciate you for sharing!
Thanks on your marvelous posting! I actually enjoyed reading it,
you happen to be a great author. I will remember to bookmark your blog and definitely
will come back later in life. I want to encourage one to continue your great work, have a nice afternoon!
Hi I am so happy I found your webpage, I really found you by accident, while I was searching on Askjeeve for something else, Anyways I am here now and would just like to say thanks for a tremendous post and a all round exciting blog (I
also love the theme/design), I don’t have time to read
it all at the minute but I have bookmarked it and also added in your RSS feeds, so
when I have time I will be back to read a great deal more, Please do keep up the
fantastic work.
Today, I went to the beach front with my kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put the shell to her ear and screamed.
There was a hermit crab inside and it pinched her ear.
She never wants to go back! LoL I know this is completely off topic but
I had to tell someone!
Very descriptive post, I loved that bit. Will
there be a part 2?
Thanks for finally talking about >คนชอบวิ่ง
Very good website you have here but I was wanting to
know if you knew of any user discussion forums that cover the same topics talked about in this article?
I’d really like to be a part of online community where I can get opinions
from other experienced individuals that share the same interest.
If you have any suggestions, please let me know.
Many thanks!
Nice weblog here! Also your site so much up fast!
What web host are you the usage of? Can I get your affiliate hyperlink for your host?
I want my web site loaded up as quickly as yours lol
Hey there! I know this is kind of off topic but I was wondering which blog platform are you using for this site?
I’m getting tired of Wordpress because I’ve had problems with hackers and I’m looking at options for
another platform. I would be awesome if you could point me
in the direction of a good platform.
Asking questions are really nice thing if you are not understanding anything
fully, but this piece of writing presents fastidious understanding even.
Your style is very unique compared to other people I have read stuff from.
I appreciate you for posting when you have the opportunity, Guess
I’ll just bookmark this blog.
Can you tell us more about this? I’d care to find out more details.
I got this website from my pal who informed me regarding
this site and at the moment this time I am visiting this site and reading very informative posts
at this place.
Spot on with this write-up, I really feel this web site needs far more attention. I’ll probably
be back again to read more, thanks for the info!
ivermectin gel
buy oral ivermectin
ivermectin for humans
buy meclizine 25mg sale
медцентр онлайн где купить мед справку сделать справку медицинскую
Dear website owner, your captivating website design caught my eye Earn with battery recycling initiatives Fare thee well, and may light illuminate your path