{"id":9297,"date":"2023-03-13T11:50:48","date_gmt":"2023-03-13T11:50:48","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/motivacao-de-segunda-feira-kerry-orton-continuar-a-seguir\/"},"modified":"2026-03-30T23:07:14","modified_gmt":"2026-03-30T22:07:14","slug":"motivacao-de-segunda-feira-kerry-orton-continuar-a-seguir","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/pt-pt\/blog\/motivacao-de-segunda-feira-kerry-orton-continuar-a-seguir\/","title":{"rendered":"Motiva\u00e7\u00e3o de segunda-feira: Kerry Orton \u2013 Continuar a seguir"},"content":{"rendered":"<p class=\"p1\">Bem, ainda aqui estou \u2013 ainda a ir, ainda a lutar pela recupera\u00e7\u00e3o\u2026<span class=\"s1\">Well, I\u2019m still here \u2013 still going, still battling through recovery&#8230;<\/span><\/p>\n<p class=\"p1\">Tive alguns contratempos porque tive alguns incha\u00e7os estranhos e caro\u00e7os a aparecer em redor do local da opera\u00e7\u00e3o, por isso \u00e9 algo a discutir com o cirurgi\u00e3o quando o for ver da pr\u00f3xima vez.  Estou a ser sensato e n\u00e3o a enlouquecer e a enfrentar qualquer dor: estou determinado a continuar assim, n\u00e3o quero voltar \u00e0 estaca zero, por isso, por enquanto, estou num ritmo mais lento do que gostaria, mas ainda vou.<span class=\"s1\">Had a few set backs in that I\u2019ve had some weird swelling and lumps appear around my operation site so that\u2019s something up for discussion with the surgeon when I get to see him next.<span class=\"Apple-converted-space\">\u00a0 <\/span>I\u2019m being sensible though and not going crazy and pushing through any pain: I&#8217;m determined to keep this up, I don\u2019t want to be back to square one, so for now I\u2019m at a slower pace than I\u2019d LIKE to be but I\u2019m still going.<\/span><\/p>\n<p class=\"p1\">Finalmente descobri o filtro na aplica\u00e7\u00e3o, consegui escolher passeios com mais ritmo, o que achei que poderia ser melhor\/mais f\u00e1cil. Erm, definitivamente n\u00e3o \u00e9 o caso!  Ritmo um pouco mais lento \u2013 por vezes \u2013 mas, ainda assim, igualmente dif\u00edcil! Este \u00e9 o problema do ciclismo indoor: vai t\u00e3o forte quanto quiser.<span class=\"s1\">I&#8217;ve finally discovered the filter on the app, I&#8217;ve been able to choose more tempo rides, which I thought might be better\/easier. Erm, definitely not the case!<span class=\"Apple-converted-space\">\u00a0 <\/span>Slightly slower pace \u2013 sometimes \u2013 but nonetheless, <\/span><span class=\"s1\">just as hard! That&#8217;s the thing with indoor cycling though, you go as hard as you want.<\/span><\/p>\n<p class=\"p1\">Esta semana tamb\u00e9m descobri que tamb\u00e9m posso obter ciclozone atrav\u00e9s do meu port\u00e1til \u2013 que por sua vez est\u00e1 ligado a um ecr\u00e3 grande via HDMI \u2013 por isso, aqui est\u00e1: Darren, ecr\u00e3 completo, a ver com os seus olhos redondos!  Assistindo, tal como na vida real, dando-lhe incentivo suficiente para n\u00e3o se desiludir, permitindo-lhe esfor\u00e7ar-se ao m\u00e1ximo &#8211; e depois ir mais um bocadinho!<span class=\"s1\">This week I\u2019ve also discovered I can also get ciclozone through my laptop \u2013 which in turn is connected to a big screen via HDMI \u2013 so there I have it: Darren, full screen, watching with is beady eye!<span class=\"Apple-converted-space\">\u00a0 <\/span>Watching, just like in real life, giving you just enough encouragement not to let yourself down, allowing you to push yourself to your max \u2013 and then go a tiny bit more!<\/span><\/p>\n<p class=\"p1\">Estou a ter duas aulas por semana, tentando garantir sess\u00f5es de 45 minutos de cada vez.  Para mim, quero estabelecer um objetivo alcan\u00e7\u00e1vel \u2013 e quero sentir-me incr\u00edvel se conseguir incluir mais uma aula de 30 minutos \u2013 mas, para mim, duas aulas significam que posso dar tudo de mim a ambos.  Estou a ter tempo suficiente para recuperar devidamente, estou a fazer outros exerc\u00edcios tamb\u00e9m (aula de kettlebell, ioga e aula de cardio tone) para al\u00e9m do indoor cycling, que considero importante e me ajuda a manter um bom equil\u00edbrio.<span class=\"s1\">I\u2019m taking two classes a week, trying to make sure I do 45-minute sessions each time.<span class=\"Apple-converted-space\">\u00a0 <\/span>For me I want to set an achieveable goal \u2013 and I want to feel amazing if I fit another 30 minute class in &#8211; but for me,\u00a0 two classes means I can give them both my all.<span class=\"Apple-converted-space\">\u00a0 <\/span>I\u2019m having enough time in between to recover properly, I\u2019m keeping up with other exercise too (kettlebell class, yoga and a cardio tone class) aside from indoor cycling, which I think is important and helps me keep a good balance.<\/span><\/p>\n<p class=\"p1\">Estou a sentir-me mais em forma?  Sim, de facto acho que estou.<span class=\"s1\">Am I feeling fitter?<span class=\"Apple-converted-space\">\u00a0 <\/span>Yes, I actually think I am.<span class=\"Apple-converted-space\">\u00a0 <\/span><\/span><\/p>\n<p class=\"p1\">Tenho dados que me dizem que estou em melhor forma? Bem, o meu fitbit levou-me para a zona de cardio fitness de muito boa a excelente (37-41 para a minha faixa et\u00e1ria) e na verdade fiquei l\u00e1 nas \u00faltimas duas semanas &#8211; por isso acho que estou a melhorar.<span class=\"s1\">Do I have data that tells me I\u2019m fitter? Well my fitbit has moved me into the very good to excellent cardio fitness zone (37-41 for my age group) and I\u2019ve actually stayed there for the last two weeks \u2013 so I think I\u2019m improving.<\/span><\/p>\n<p class=\"p1\">Quero exerc\u00edcios que possa manter.  Passei por um treino intensivo (maratona) e, embora seja \u00f3timo durante algum tempo, certamente n\u00e3o \u00e9 alcan\u00e7\u00e1vel a longo prazo e s\u00f3 se acaba desmotivado quando se sai do vag\u00e3o de treino.  Ao definir objetivos alcan\u00e7\u00e1veis, sinto-me melhor mentalmente, colocando-me na mentalidade certa para enfrentar a pr\u00f3xima aula.<span class=\"s1\">I want exercise that I can maintain.<span class=\"Apple-converted-space\">\u00a0 <\/span>I\u2019ve been through intensive training (marathon) and, while it\u2019s great for a while, it\u2019s certainly not achievable long term and you only end up demotivated once you fall off the training wagon.<span class=\"Apple-converted-space\">\u00a0 <\/span>By setting achieveable goals, I feel better mentally, putting me in the right mindset to tackle the next class.\u00a0<\/span><\/p>\n<p class=\"p1\">Por isso, se \u00e9 novo no CicloZone, est\u00e1 a regressar depois de uma pausa, ou \u00e9 como eu \u2013 a recuperar de uma les\u00e3o, estabele\u00e7a um objetivo realista, relaxe gradualmente, d\u00ea uma palmadinha nas costas por ter feito aquela primeira aula \u2013 mesmo que seja a \u00fanica que fa\u00e7a nessa semana. \u00c9 melhor do que n\u00e3o fazer nada!<span class=\"s1\">So, if you\u2019re new to CicloZone, coming back after some time off, or you\u2019re like me \u2013 recovering from injury, set yourself a realistic target, ease yourself in gradually, give yourself a pat on the back for doing that first class \u2013 even if it\u2019s the only one you do that week. It\u2019s better than not doing one at all!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bem, ainda aqui estou \u2013 ainda a ir, ainda a lutar pela 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