วิ่งตามตารางเลยดีกว่า-2

โดย จอมป่วน เมื่อ 16 August 2008 เวลา 5:54 am ในหมวดหมู่ วิ่ง, สุขภาพ, ออกกำลังกาย #
อ่าน: 2473

 

ตอนนี้ก็สามารถทำได้ตามเป้าหมาย  ภายใน  1 เดือนก็สามารถเดินติดต่อกันได้นาน  20 นาที/วัน  และสามารถเดินได้ 4 วัน/สัปดาห์แล้ว

 

เรามาเริ่มขยับกันต่อเลยนะครับ  เที่ยวนี้จะลองเริ่มวิ่งดูนะครับ

 คราวนี้เป้าหมายใน 1 เดือนนี้  จะสามารถออกกำลังกายได้ 5 วัน/สัปดาห์  และสามารถวิ่งได้  20 นาทีติดต่อกัน

เหมือนเคยอย่าลืมอบอุ่นร่างกาย  ยืดกล้ามเนื้อ  ผ่อนกาย  และตบท้ายด้วยการยืดกล้ามเนื้อนะครับ

 

  

จันทร์

พัก

พัก

พัก

พัก

อังคาร

วิ่งช้าๆ 60 วิ.เดินจนหายเหนื่อยแล้ววิ่งต่อ สลับกันไปจนครบ 20 นาที

วิ่งช้าๆ 90 วิ.เดิน 90 วิ.แล้ววิ่งต่อ สลับกันไปจนครบ 21 นาที 

วิ่งช้าๆ  3 นาทีเดิน 3 นาที แล้ววิ่งต่อ สลับกันไปจนครบ 24 นาที 

วิ่งช้าๆ  7 นาทีเดิน 3 นาที แล้ววิ่งต่อ สลับกันไปจนครบ 20 นาที 

พุธ

พัก

พัก

พัก

วิ่งช้าๆ  7 นาทีเดิน 3 นาที แล้ววิ่งต่อ สลับกันไปจนครบ 20 นาที 

พฤหัสบดี

วิ่งช้าๆ 60 วิ.เดินจนหายเหนื่อยแล้ววิ่งต่อ สลับกันไปจนครบ 20 นาที

วิ่งช้าๆ 90 วิ.เดิน 90 วิ.แล้ววิ่งต่อ สลับกันไปจนครบ 21 นาที 

วิ่งช้าๆ  3 นาทีเดิน 3 นาที แล้ววิ่งต่อ สลับกันไปจนครบ 24 นาที 

วิ่งช้าๆ  10 นาทีเดิน 2 นาที แล้ววิ่งต่อ สลับกันไปจนครบ 24 นาที 

ศุกร์

พัก

พัก

พัก

พัก

เสาร์

วิ่งช้าๆ 90 วิ.เดินจนหายเหนื่อยแล้ววิ่งต่อ สลับกันไปจนครบ 20 นาที

วิ่งช้าๆ  2 นาทีเดิน 2 นาที แล้ววิ่งต่อ สลับกันไปจนครบ 20 นาที 

วิ่งช้าๆ  5 นาทีเดิน 3 นาที แล้ววิ่งต่อ สลับกันไปจนครบ 24 นาที 

วิ่งช้าๆ  10 นาทีเดิน 2 นาที แล้ววิ่งต่อ สลับกันไปจนครบ 24 นาที 

อาทิตย์

วิ่งช้าๆ 90 วิ.เดินจนหายเหนื่อยแล้ววิ่งต่อ สลับกันไปจนครบ 20 นาที 

วิ่งช้าๆ  2 นาทีเดิน 2 นาที แล้ววิ่งต่อ สลับกันไปจนครบ 20 นาที 

วิ่งช้าๆ  5 นาทีเดิน 3 นาที แล้ววิ่งต่อ สลับกันไปจนครบ 24 นาที 

วิ่งช้าๆ  20 นาที

หมายเหตุ

4 วันต่อสัปดาห์

4 วันต่อสัปดาห์

4 วันต่อสัปดาห์

5 วันต่อสัปดาห์

 

 

ถ้าหนักเกินไปสำหรับท่านก็ยืดระยะเวลาออกไปได้  แต่ถ้าเบาเกินไปสำหรับท่านก็สามารถขยับการฝึกซ้อมให้เร็วขึ้นได้ ยังไงก็ขอเตือนไม่ให้หักโหมนะครับ 

ถ้ามีอาการผิดปกติ  เช่น ใจสั่น  หวิวๆคล้ายจะเป็นลม  หูอื้อ  เจ็บแน่นหน้าอก  หน้ามืด  ก็แนะนำให้หยุดพัก  ถ้าอาการไม่ดีขึ้นให้ไปปรึกษาแพทย์นะครับ

ถ้าทำได้ตามตารางก็พอจะเรียกว่าเป็นนักวิ่ง ( มือใหม่หัดวิ่ง ) ได้แล้วครับ

 

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