Zolemba Zakutaya Kunenepa: February 2002

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Kutsitsa Scale

Wolemba Jill Sherer

Mwezi watha, kuchiyambi kwa ntchitoyi, ndinalemera mapaundi 183. Apo. Ziri poyera. 183. 123. (Oops, typo.) Ee, ndikulakalaka "nambala." Nthawizonse zakhala. Ndine wotsimikiza kuti ndiye muyeso weniweni wa kufunikira kwanga monga munthu. Tsoka ilo, ine, monga azimayi ambiri, ndaphunzitsidwa kuti ndiziyang'ana panokha kuti ndizidzilemekeza, atero a Ann Kearney-Cooke, Ph.D., katswiri wama psychology omwe ndimagwira naye ntchito yemwe amakhala ndi mawonekedwe amthupi.

Chifukwa chake, ndakhala nthawi yayitali moyo wanga kuthawa sikelo ngati Harrison Ford kuthawa Tommy Lee Jones ku The Fugitive. Kunama za kulemera kwanga pa layisensi yanga yoyendetsa (135). Kunyalanyaza zikumbutso za Pap smear yanga yapachaka (BAD!) Chifukwa sindinkafuna kukayesedwa kuofesi ya adotolo.

Mpaka posachedwa. Popeza gawoli likufuna kuti ndiziyezedwa mwezi uliwonse, ndimayenera kuthana ndi mantha anga - mwachangu. Ndimafunikanso kukayezetsa mafuta amthupi mwanga mwezi uliwonse ndikumayesa kulimbitsa thupi miyezi itatu iliyonse. Kuti ndikhale woona mtima, akonzi anga adasankha Michael Logan, C.P.F.T., M.E.S., American Council on Exercise-certified personal trainer pa Galter LifeCenter ku Chicago, kukhala “wosunga” manambala anga.

Tsiku loti ndiyesedwe litakwana, ndidayenda mtunda pang'onopang'ono kuchokera ku condo yanga kukakumana ndi Michael ku LifeCenter. (1 ... 8 ... 3.) Nyimbo zanyimbo zingapo ndi mutu wa "Peter Gunn" adasewera m'mutu mwanga. Zachidziwikire, Michael anali pomwepo, kudikirira kuti ayese mafuta amthupi mwanga ndi (gulp) andilemera asanandiphunzitse ola langa loyamba.

Titafika pamlingo, ndidavula nsapato zanga, masokosi, phukusi lachikondi, mphete, kopanira tsitsi ndi mkanda. Ndikadakhala ndikudumpha m'miyambo yanga ikadapanda kuti kudali odwala 10 okonzanso mtima. Ndiye, ine ndinakwera pa monga Michael anasuntha zitsulo thingamajig kumanja, siliva bala ndi mitsempha yanga ikulendewera mu muyezo. 150. 160. 170. 180. 183.

Ndipo monga choncho, zinali zitatha. Ndinali kupumabe. Palibe m'modzi mwa odwala omwe anali ndi kachilombo koyambitsa matendawa anali ndi coronary (ngakhale ndinali pafupi kwambiri). Ndipo Michael adandipatsa zoyamba zomwe ndikukayikira kuti zidzakhala maphunziro ambiri paulendo wanga wachaka chonse. "Jill, ukadziwa zomwe umayeza, sukudziwa kalikonse," adatero, akugogomezera zofunikira kwambiri (komanso zosawopseza) miyezo yolimbitsa thupi, monga kuchuluka kwanga kwamafuta amthupi, muyeso wolimbitsa thupi (max VO2; moyenera bwanji Ndimagwiritsa ntchito mpweya pochita masewera olimbitsa thupi) komanso momwe ndimamvera. Popanda izi, chiwerengero pa sikelo ndi chopanda tanthauzo.

Kuyambira pamenepo, ndayamba kudalira kuti kulemera kwanga sikumangokhala kufunikira kwanga monga munthu (ngakhale chingwe chamasana ndiusiku ndi malangizo kwa Mphunzitsi wanga amandiuza). Anthu m'moyo wanga amandipezabe woyenerera kukondedwa ndi kulandiridwa monga anzanga opepuka.

Tsopano popeza ndataya mapaundi ochepa, zinthu izi sizinasinthe. Chimene chiri ndi kuthekera kwanga kutsimikizira kusintha kwa thupi langa, ngakhale chiwerengero chimenecho. Ndili wamphamvu kale kuposa momwe ndidaliri mwezi watha. Ndipo, ndikulimbikira kusankha njira zanga, monga kuchita masewera olimbitsa thupi komanso kudya bwino, pazomwe zimafunikira kuti mukhale olimba. Tsopano ndimagwiritsa ntchito sikelo ngati gwero limodzi la data m'malo mwa nkhani yonse -- komanso ngati chopondapo mapazi kuti ndiyandikire kuunika pagalasi langa losambira kuti ndizitha kuwona kuti ndine ndani: mayi, yemwe posachedwa adalemera mapaundi 183. Ndipo, pakadali pano, zili bwino.

Zomwe zinandithandiza kwambiri

1. Ndondomeko ya chakudya kuchokera kwa katswiri wanga wazakudya ku Galter LifeCenter, Merle Shapera, M.S., R.D. Zachokera pakuphatikiza ma ouniti 1-2 a mapuloteni ndi chakudya chambiri kasanu patsiku kuti ndikhale ndi mphamvu.

2. Kuviika foloko yanga m'mavalidwe a saladi, kuigwedeza, kenako ndikuthyola letesi, m'malo mothira zovala.

3. Kusinthasintha kulimbitsa thupi kwanga, malinga ndi upangiri wa wophunzitsa wanga Michael Logan, chifukwa chake sindimanyalanyaza magulu amtundu uliwonse kapena kunyong'onyeka!

Ndondomeko yolimbitsa thupi

* Kuyenda, wophunzitsa elliptical ndi / kapena masitepe aerobics: 40-60 mphindi / kawiri pa sabata

* Kuphunzitsa zolemera: mphindi 60 / katatu pasabata

*Kickboxing: Mphindi 60/katatu pa sabata

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