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terça-feira, 31 de março de 2009

Agora quero correr!! rsrs

Natália Rodrigues segundo esta reportagem secou 15 quilos com corridae dieta: Confiram

Faz dois anos que Nathalia recuperou o antigo peso, mas continua correndo todos os dias da semana – no calçadão, no parque ou na academia. E sempre que fica sabendo de uma prova de rua no fim de semana, em São Paulo ou no Rio, lá vai ela. Mas não pense que o começo foi fácil: “Nos primeiros 2 quilômetros ficava acabada. Sem falar das bolhas nos pés”. Ela ganhou fôlego e condicionamento físico com a orientação do personal Gustavo Caputi, que montou uma planilha de treino com variação de corrida e caminhada. “Nathalia começou com 3 quilômetros de corrida intervalada, e com direito a dias de descanso. Em dois meses, passou para 5 e, atualmente, corre 10 quilômetros”, diz Caputi, que sugere um treino para quem quer descobrir o prazer (e os benefícios) da corrida.

Sendo assim, vou tentar fazer o programa para inicantes na corrida:

Fórmula básica para gostar de calçar o tênis e apertar o passo:

corrida + caminhada, três vezes por semana em dias alternados

Segunda, quarta e sexta

Aquecimento: de 5 a10 min (caminhada moderada)

Desaquecimento: de 5 a10 min (caminhada suave)

1a semana 2 min (corrida acelerada) + 2 min (caminhada moderada) - (repita 6 x)

2a semana 3 min (corrida acelerada) + 2 min (caminhada moderada) - (repita 6 x)

3a semana4 min (corrida acelerada) + 2 min (caminhada moderada) - (repita 6 x)

4a semana5 min (corrida acelerada) + 2 min (caminhada moderada 6 x)Terça, quinta, sábado e domingo - descanso

Depois do treino: alongue suavemente as pernas para compensar o encurtamento muscular promovido pela repetição de movimentos. Assim os músculos se recuperam mais rápido.Como acertar o ritmo

• Caminhada suave: indicada para a fase de desaquecimento, esse ritmo equivale a passear em um shopping sem parar para ver vitrine. Dá para conversar.• Caminhada moderada: ideal para o aquecimento e a recuperação, é um ritmo mais vigoroso, apesar de não tão rápido. A respiração fica mais intensa, mas dá para conversar com certa facilidade.

• Corrida acelerada: o passo é mais rápido e a respiração fica ofegante. O bate-papo se torna mais .

bjos tenham todas uma semana abençoada!!

24 comentários:

  1. . oi amiga! ando meio sumidinha dos comentários por conta da correria no trabalho, mas tenho lido diariamente todos os posts atualizados dos blogs linkados ao meu.
    . vc com a Natalia, eu me inspirei na Carolina Dieckmam depois de uma entrevista dela para a contigo de julho do ano passado.
    . eu passei muito mal ontem, acho que meu organismo se acostumou com pouco alimento, não posso sequer comer um pão inteiro que a sensação depois é desconfortante, acho que meu estômago encolheu, risos, e a dona M está habitando em mim até sábado, mais risos.
    . conte comigo sempre que precisar.
    . beijinhos mil.
    . excelente início de final de semana.
    . fique com DEUS.

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  2. . cuidados no final de semana hein!!! risos.
    . beijinhos mil.
    . conte comigo sempre, de verdade, é só gritar quando precisar de um apoio e estarei por aqui rapidamente.
    . fique com DEUS.
    . Leila

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  3. . oi amiga, como vc está? espero que bem, muito bem mesmooooo.
    . menina! e os ovos de páscoaaaaaaa, vc já comeu o do BIS? é maravilhoso, vem uns pedaços fresquinhos de bis na casca, a d o r o, risos mil, mas não podeeeeeee, só 30 gramas por diaaaaaa, risos, vc viu na reportagem dessa semana? 30 gramas por dia, de preferência o meio amargo.
    . desculpe a ausência nestes últimos dias, mas minha vida profissional anda bem agitada, risos, graças a Deus, se dependesse da minha vontade logo após o café da manhã eu faria meu post e visitaria TODAS vcs TODOS os dias, as vezes eu consigo, mas na maioria dos dias não dá né! ainda mais que as amigas de blog aumentam semanalmente, risos.
    . eu continuo com a RA, dois dias da semana que passou eu comi muito pouco, pouco mesmo a mais do que venho comendo e meu organismo reagiu, senti-me empanturrada, risos, eu até que gostei, pelo menos não estou com a voracidade do início do emagrecimento.
    . agora estou na expectativa do final de semana prolongado, o meu começará de verdade na quinta-feira a tardezinha porque virão trocar meu ar condicionado de lugar e terei que vir ao escritório, embora o fórum fique fechado desde quinta.
    . continue contando comigo sempre.
    . beijinhos mil.
    . EXCELENTE FINAL DE SEMANA PROLONGADO E UM ÓTIMA PÁSCOA!
    . fique com DEUS.

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  4. Oiii amiga tb vi isso nesse blog ehehe e' mt bom mesmo eu tb tou correndo mt na academia sinto a diferença no corpo mais firme mas no peso nao :( bem beijao e boa pascoa pa vc ;)

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Amigas, valeu pelo carinho e força que vcs têm me dado, e logo que possível retorno todos recados carinhos...
bjos e que Deus abençõe vocês!!