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โดย จอมป่วน เมื่อ 16 August 2008 เวลา 6:38 am ในหมวดหมู่ วิ่ง, สุขภาพ, ออกกำลังกาย #
อ่าน: 3583

 

ถ้าต้องหยุดวิ่งไม่ว่าจะด้วยเหตุใด ( ป่วย ไปต่างประเทศ  บาดเจ็บต้องหยุดพัก )  เมื่อกลับมาวิ่งใหม่โดยปกติต้องใช้เวลาประมาณ 2 เท่าของเวลาที่หยุดไป  เช่นหยุดวิ่งไป  1 อาทิตย์  ต้องใช้เวลา 2 อาทิตย์ที่จะฟื้นสภาพร่างกายให้มาแข็งแกร่งเท่าเดิม

 

        ตอนจะเริ่มใหม่ก็ต้องค่อยๆเริ่ม  ถ้าหยุดไป 1-2 อาทิตย์  เวลากลับมาฝึกซ้อมใหม่  อาจต้องกลับมาเริ่มวิ่งที่ระยะทางครึ่งหนึ่งของที่เคยวิ่งแล้วค่อยๆเพิ่มระยะทางและความหนัก  จนกลับมาแข็งแรงเท่าเดิม

 

        ถ้าหยุดไปนานๆ  เป็นปีๆคงจะเหนื่อยหน่อย  เพราะเวลากลับมาวิ่งใหม่อาจต้องเริ่มใหม่ตั้งแต่เริ่มเดิน  อาจจำเป็นต้องค่อยๆลดน้ำหนักตัวลงด้วย  ซึ่งทั้ง 2 อย่างก็ใช้เวลาพอสมควรเหมือนกัน

 

        เดิมวิ่งอยู่เป็นประจำ  เคยวิ่งแข่งฮาล์ฟมาราธอน  เคยลงแข่งไตรกีฬามาแล้ว  ไม่ได้เก่งมากมายอะไรหรอก  ก็แค่มีส่วนร่วมในการแข่งขันและวิ่งครบระยะทางในเวลาที่กำหนดไว้ ( หวุดๆหวิดๆ )  เคยหยุดไป 7-8 ปี  น้ำหนักขึ้นจาก 68 กิโลกรัมไปเป็น 90 กิโลกรัม  ไม่ได้ออกกำลังกายเลย  คงจากหลายๆสาเหตุ  แต่สาเหตุใหญ่ๆก็ขี้เกียจ  ว่างั้นเหอะ  เดินขึ้นบันได  3 ชั้นก็เหนื่อยหอบแล้ว  นึกถึงตัวเองที่เคยน้ำหนัก 68 กิโลกรัมแล้วแบกเป้หลัง  หนัก 22 กิโลกรัมติดตัวไปตลอด  ไปไหนไปด้วยกัน  ไม่เหนื่อยก็บ้าแล้ว

 

        ท่านที่อ่านก็ลองคิดดูแล้วกัน  ถ้าน้ำหนักท่านเกินเกณฑ์อยู่เท่าไหร่  ก็เท่ากับท่านแบกเป้หนักเท่านั้นติดตัวไปตลอด  ถ้าลดน้ำหนักได้ก็เหมือนไม่ต้องแบกเป้  จะคล่องแคล่วและสบายตัวแค่ไหนก็คิดเอาเองแล้วกัน  เขียนเรื่องวิ่งอยู่ดีๆไหงวกมาเรื่องน้ำหนักตัวก็ไม่รู้

 

        พอสำนึกผิด  ดีว่ายังไม่สายเกินไปก็เริ่มลดน้ำหนักตัว  ค้นคว้ามาก  อ่านทั้งตำราไทย  ตำราต่างประเทศ  ค้นตาม website ต่างๆ  แล้วก็เริ่มลงมือปฏิบัติ  ทำอยู่ 3 อย่างคือ  ค่อยๆลดปริมาณอาหารต่อมื้อลงทีละน้อย  ออกกำลังกาย  และเปลี่ยนพฤติกรรม  แต่จะกำหนดเป้าหมายและบันทึกผลงานทุกวัน  ทำมา 3 ปีก็ลดลงมาเป็น 71.5 กิโลกรัม

 

        กลับมาเรื่องวิ่งเสียที  หลังจากหยุดยาวไปหลายปี  พอเริ่มกลับมาวิ่งใหม่  ลองนึกดูนะครับ  แบกเป้หลังหนัก 22 กิโลกรัมไปด้วย  ไม่ได้ออกกำลังกายมาหลายปี  สภาพจะน่าดูแค่ไหน  วันแรกลองวิ่งดู  จะวิ่งได้ประมาณหนึ่งช่วงเสาไฟฟ้า (  50 เมตร )  ความเร็วเหรอครับ  ลุงจำรัส ( เป็นสมาชิกสภาเทศบาลด้วยกัน  ขณะนั้นท่านอายุประมาณ 70ปีเศษ  ปัจจุบันเสียชีวิตแล้ว )  ท่านเดินอยู่ทุกวัน  ยังเดินแซงเราที่วิ่งอยู่

 

        วันแรกก็วิ่งได้สัก 3 ครั้ง  ครั้งละ 50 เมตร ต้องพักด้วยการเดินตั้ง 3 -4 นาทีถึงจะหายเหนื่อยแล้ววิ่งต่อได้  กลับไปอ่านตำราใหม่ก็ปรับการฝึกซ้อมใหม่เป็นเดินเร็วๆสลับกับเดินช้าๆ  แบบที่เขียนไว้ใน วิ่งตามตารางเลยดีกว่า-1   พอแข็งแรงขึ้นประกอบกับน้ำหนักตัวก็ค่อยๆลดลงก็มาเริ่มวิ่งตามตารางเลยดีกว่า-2

 

        หลังจากที่ฝึกซ้อมมาได้เกือบหนึ่งปีก็สามารถวิ่งติดต่อกันได้ 30 นาทีติดต่อกัน  ก็เริ่มฝึกตามที่เขียนไว้  วิ่งอย่างไรให้เก่งขึ้น  วันนี้ก่อนมาเขียน blog ก็ฝึกวิ่งยาว  วิ่งได้ครบ 1 ชั่วโมงเต็ม  ได้ระยะทางแค่ 8 กม.  ตั้งใจไว้ว่าภายในปีนี้จะลดน้ำหนักให้เหลือ 68 กิโลกรัม  และสามารถวิ่งได้ 10 กม.ภายในเวลา 60 นาที  อายุครบ 60 ปีกะว่าจะลงแข่งฮาลฟ์มาราธอนอีกสักครั้ง  ฝีเท้าอาจจะพัฒนาค่อนข้างช้า  แต่ที่สำคัญคือตั้งแต่วิ่งมาไม่เคยได้รับบาดเจ็บถึงกับต้องหยุดพักหรือหยุดการฝึกซ้อมเลย

            ที่เล่ามาก็อยากจะให้ระวัง  มือใหม่หรือรุ่นเก๋าที่ขาดโรงเรียนไปนาน  มาเริ่มวิ่งใหม่ก็เหมือนเริ่มต้นใหม่  ต้องใจเย็นๆ  อย่าหักโหมจนได้รับบาดเจ็บ  หรือเป็นนักวิ่งอยู่แล้ว  หยุดไปพักหนึ่ง  เวลากลับมาวิ่งใหม่ต้องใช้เวลาสักพักจึงจะกลับมาแข็งแกร่งเหมือนเดิม  อย่าหักโหมจนได้รับบาดเจ็บนะครับ 

        

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