{"id":9293,"date":"2023-03-13T11:46:37","date_gmt":"2023-03-13T11:46:37","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/motivacao-de-segunda-feira-kerry-orton-niggles-e-ganhos-de-fitness\/"},"modified":"2026-03-30T23:07:14","modified_gmt":"2026-03-30T22:07:14","slug":"motivacao-de-segunda-feira-kerry-orton-niggles-e-ganhos-de-fitness","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/pt-pt\/blog\/motivacao-de-segunda-feira-kerry-orton-niggles-e-ganhos-de-fitness\/","title":{"rendered":"Motiva\u00e7\u00e3o de segunda-feira: Kerry Orton \u2013 Niggles e ganhos de fitness"},"content":{"rendered":"

J\u00e1 passou cerca de um m\u00eas desde que voltei a faz\u00ea-lo e, por vezes, d\u00f3i-me \u2013 as pernas\/joelho e os pulm\u00f5es \u2013 mas estou a recuperar a minha forma f\u00edsica, lentamente! Estou a descobrir que os meus pulm\u00f5es est\u00e3o a lidar melhor com a situa\u00e7\u00e3o do que as minhas pernas \u2013 parecem cansar-se muito mais depressa do que eu pare\u00e7o sem f\u00f4lego, se \u00e9 que isto faz sentido?It\u2019s been around a month now that I\u2019ve been back on it and it\u2019s painful at times \u2013 my legs\/knee and my lungs – but I\u2019m getting my fitness back, slowly!\u00a0<\/span>I\u2019m finding that my lungs are coping better than my legs \u2013 they seem to get tired much quicker than I seem out of breath, if that makes sense?<\/span><\/p>\n

Estou a terminar todas as aulas, independentemente de serem de 30 ou 45 minutos, mas estou realmente a lutar para me manter de p\u00e9\/saltar a um ritmo mais r\u00e1pido e s\u00f3 consigo cerca de 20-25 segundos. Este \u00e9 o meu desafio para mim mesmo \u2013 terminar uma aula E completar todas as sec\u00e7\u00f5es de p\u00e9, ao ritmo certo.I\u2019m finishing all the classes<\/a>, regardless of whether they’re 30 minutes or 45, however I really am struggling to stand\/jump at a quicker pace, and can only manage around 20-25 seconds. This is my challenge to myself \u2013 to finish a class AND complete all the standing sections, at the right pace.\u00a0<\/span><\/p>\n

A minha canela come\u00e7ou a doer onde o metal est\u00e1 no osso. Vou consultar o consultor no dia 29 de abril para discutir a remo\u00e7\u00e3o deste. \u00c9 algo em que pensei muito porque n\u00e3o quero voltar a dar um passo atr\u00e1s, tal como sinto que estou a chegar a algum lado! Estou a sentir um caro\u00e7o na canela, na parte inferior da placa, ap\u00f3s o exerc\u00edcio, por isso estou a ser muito sensato com as sec\u00e7\u00f5es de p\u00e9 por enquanto. Tamb\u00e9m tenho sentido uma ligeira sensa\u00e7\u00e3o de bloqueio na r\u00f3tula de vez em quando, pelo que isto ter\u00e1 de ser observado com aten\u00e7\u00e3o e discutido novamente com o consultor.My shin has begun to hurt where the metal work is in the bone.\u00a0 <\/span>I\u2019m seeing the consultant on 29<\/span>th<\/sup><\/span> April to discuss getting this removed.\u00a0 <\/span>It\u2019s something I\u2019ve thought long and hard about because I don\u2019t want to take a step back again, just as I feel like I\u2019m getting somewhere!\u00a0 <\/span>I\u2019m experiencing a lump in my shin at the bottom of the plate after exercising so am being very sensible with the standing sections for now.\u00a0\u00a0<\/span>I\u2019ve also been feeling a slight locking sensation on my kneecap on occasion too, so this will need watching carefully and discussing with the consultant again.<\/span><\/p>\n

No \u00faltimo m\u00eas, trabalhei na aula de Calorie Killer (Mel) e tamb\u00e9m no Intensive Leg and Booty Blast com a Rachel. Achei ambos brilhantes, com a maior parte da aula a uma intensidade mais elevada, mas a um ritmo um pouco mais lento \u2013 afinal, estou a tentar fortalecer os m\u00fasculos das coxas para que as minhas pernas fiquem novamente equilibradas.In the last month, I\u2019ve worked on the Calorie Killer class (Mel) and also the Intensive Leg and Booty Blast with Rachel<\/a>.\u00a0 <\/span>I\u2019ve found both of these brilliant, with the majority of the class at higher intensity but slightly slower pace \u2013 after all, I am trying to build my thigh muscles back up so my legs look even again.\u00a0<\/span><\/p>\n

Digo que a minha canela est\u00e1 a doer \u2013 todas as minhas pernas parecem gelatinosas e os meus pulm\u00f5es como se fossem explodir \u2013 mas estou definitivamente a melhorar. As minhas leituras do fitbit s\u00e3o prova disso, pois os meus batimentos card\u00edacos e a minha respira\u00e7\u00e3o est\u00e3o a voltar ao normal cada vez mais r\u00e1pido.I say my shin hurts \u2013 all of my legs feel like jelly and my lungs like they\u2019re going to burst \u2013 but I\u2019m definitely improving. My fitbit readings are proof of that as my heartbeat and breathing are returning to normal faster each time.<\/span><\/p>\n

Diria que ter utilizado uma bicicleta de ciclismo indoor padr\u00e3o anteriormente me ajudou a entrar no ritmo do CicloZone com bastante rapidez. J\u00e1 tinha um bom entendimento de como tudo funcionava e agora estou a tentar atingir certas velocidades quando sou instru\u00eddo para estar numa determinada zona \u2013 tudo est\u00e1 a acontecer lentamente. Posso at\u00e9 codificar por cores o meu pequeno bot\u00e3o de resist\u00eancia, pois quando estou t\u00e3o cansado mal consigo pensar em zonas!I would say that having used a standard indoor cycling bike previously has helped me get into the groove of CicloZone fairly quickly.\u00a0 <\/span>I already had a good understanding of how it all worked and am now trying to hit certain speeds when instructed to be in a certain zone \u2013 it\u2019s coming together slowly.\u00a0<\/span>I might even colour code my little resistance knob too, for when I\u2019m so tired\u00a0 I can barely think about zones!<\/span><\/p>\n

Agora estou a treinar duas, \u00e0s vezes tr\u00eas vezes por semana na bicicleta e tamb\u00e9m a fazer uma sess\u00e3o de ioga para me manter bem alongado. J\u00e1 cometi o erro de n\u00e3o fazer uma sess\u00e3o de alongamentos durante a semana e os meus flexores da anca nem me agradeceram por isso! Tamb\u00e9m estou a fazer uma sess\u00e3o de kettlebell e uma sess\u00e3o de tonifica\u00e7\u00e3o cardiovascular, mas a adi\u00e7\u00e3o do Ciclozone \u00e0 minha semana ajudou definitivamente a melhorar a minha aptid\u00e3o f\u00edsica.I\u2019m now working out two, sometimes three, times a week on the bike and also doing a yoga session to keep well stretched. I\u2019ve made the mistake before of not having a stretch session in my week and my hip flexors didn\u2019t thank me for it at all! I’m also doing a kettlebell session and a cardio toning session but adding\u00a0 <\/span>Ciclozone into my week has definitely helped improve my fitness.<\/span><\/p>\n

Se est\u00e1 a regressar de uma les\u00e3o no joelho, na minha opini\u00e3o, o CicloZone \u00e9 um \u00f3timo exerc\u00edcio. N\u00e3o \u00e9 t\u00e3o intenso na articula\u00e7\u00e3o do joelho como o agachamento ou o avan\u00e7o, mas \u00e9 mais um treino completo para as pernas. Pessoalmente, sinto resultados mais r\u00e1pidos e equilibrados em menos tempo e, definitivamente, n\u00e3o sou o tipo de pessoa que se senta numa m\u00e1quina de muscula\u00e7\u00e3o.If you\u2019re coming back from a knee injury then, in my opinion, CicloZone is great exercise.\u00a0 <\/span>Not as intense on the knee joint as squatting or lunging but more of a full leg workout. Personally, I feel quicker and more balanced results in less time and I\u2019m most definitely not a sit on a weights machine type of person.<\/span><\/p>\n

Agora, se pudesse reduzir o consumo de vinho aos fins de semana, estava resolvido\u2026!Now, if only I could only curb the wine drinking at weekends, I\u2019d be sorted…!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

J\u00e1 passou cerca de um m\u00eas desde que voltei a faz\u00ea-lo e, por vezes, d\u00f3i-me \u2013 as pernas\/joelho e os pulm\u00f5es \u2013 mas estou a recuperar a minha forma f\u00edsica, lentamente! Estou a descobrir que os meus…<\/p>\n","protected":false},"author":3,"featured_media":9294,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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