Lo Mntu uneminyaka engama-74 ubudala uFitness Fatic uchitha ulindelo kuwo onke amanqanaba

Umxholo

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Phantse kwiminyaka emithathu eyadlulayo, uJoan MacDonald wazifumana sele ekwiofisi kagqirha wakhe, apho waxelelwa ukuba impilo yakhe yayisiba mandundu ngokukhawuleza. Kwiminyaka engama-70 ubudala, wayenamayeza amaninzi oxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu, kunye ne-acid reflux. Oogqirha babemxelela ukuba kufuneka enyuse iidosi - ngaphandle kokuba enze utshintsho olumandla lobomi.

IMacDonald njengoko yenziwe ngamayeza kwaye udiniwe kukuziva ungenakunceda kwaye ungonwabanga kulusu lwakhe. Nangona wayengalikhumbuli ixesha lokugqibela egxile kwimpilo yakhe, wayesazi ukuba ufuna ukwenza utshintsho, ngoku okanye ngekhe.

“Ndandisazi ukuba kufuneka ndenze into eyahlukileyo,” utshilo uMacDonald Ubume. "Ndandijonge umama ehamba ngento efanayo, ethatha amayeza emva kwamachiza, kwaye andizange ndibufune obo bomi." (Inxulumene: Bukela le Nkosazana ineminyaka engama-72 ubudala ifezekisa injongo yayo yokwenza i-Pull-Up)

UMacDonald wabelana ngomnqweno wakhe wokukhulisa imikhwa esempilweni kunye nentombi yakhe uMichelle, owayenyanzelisa umama wakhe ukuba abeke impilo yakhe phambili. Njengeyogi, ukhuphiswano lwamandla ombane, umpheki oqeqeshiweyo, kunye nomnini weqela leTulum Strength Club eMexico, uMichelle wayesazi ukuba angamnceda umama wakhe afezekise iinjongo zakhe. "Wayezimisele ukundinceda ukuba ndiqalise kwaye wathi kufuneka ndijoyine inkqubo yakhe yokuziqhelanisa ne-intanethi ukundinceda ndihambe," utshilo uMacDonald. KuMacDonald, ukomelela komzimba kubalule ukubaluleka kokuzikhuthaza kunye nabanye ukuba nisebenzele iinjongo. (Idibeneyo: Jonga u-Joan MacDonald Deadlift oneminyaka engama-74 ubudala kunye ne-Hit Record Record)

Kungekudala, iMacDonald yaqala ukuhamba njengohlobo lwe-cardio, ukuziqhelanisa neyoga, kwaye waqala nokunyusa ubunzima. "Ndiyakhumbula ndichola ubunzima beepawundi ezili-10 kwaye ndicinga ukuba iziva inzima ngokwenene," kwabelana uMacDonald. "Ngenene bendiqala ekuqaleni."

Namhlanje, uMacDonald ulahlekelwe ziiponti ezingama-62 zizonke, kwaye oogqirha bakhe bamnike ingxelo ecocekileyo yempilo. Kwaye akusafuneki ukuba athathe onke amayeza kuxinzelelo lwegazi, i-acid reflux, kunye necholesterol.

Kodwa ukufikelela kweli nqanaba kwathatha umsebenzi onzima, ukungaguquguquki kunye nexesha.

Ukuqala kwakhe ukuqala, ukugxila kweMacDonald yayikukwakha amandla kunye nokunyamezela. Ekuqaleni, wayezilolonga kuphela kangangoko wayenako ngoxa ekhuselekile. Ekugqibeleni, wakwazi ukuchitha iiyure ezimbini kwindawo yokwenza umthambo, iintsuku ezintlanu ngeveki. "Ndiyacotha, kungoko ndithatha ixesha eliphindwe kabini lokugqiba ukuzilolonga rhoqo," ucacisa watsho uMacDonald. (Jonga: Ubungakanani bomthambo ekufuneka uwenze ngokupheleleyo kuxhomekeke kwiinjongo zakho)

Ukuziqhelanisa nocwangciso nako kwamnceda kakhulu. UMacDonald uthi: “Ndiqala nje ukuzilolonga ngendlela yokuqala ekuseni. "Ke, ngesiqhelo yonke imihla malunga ne-7 kusasa, ndisiya kwindawo yokuzivocavoca, emva koko ndibenalo lonke usuku lokusebenza kwezinye izinto kwishedyuli yam." (Eyeleleneyo: IiNzuzo zeMpilo ezi-8 zokuSebenza kwasekuseni)

Inkqubo yokusebenza kukaMacDonald itshintshile kule minyaka mithathu idlulileyo, kodwa uchitha ubuncinci iintsuku ezintlanu ejimini. Ezimbini zezo ntsuku zinikezelwe kwi-cardio ngokukodwa. Ndihlala ndisebenzisa ibhayisekile okanye umqhubi wamanqanawa, utshilo.

Ezinye iintsuku ezintathu, iMacDonald yenza umxube we-cardio kunye noqeqesho lwamandla, egxile kumaqela ahlukeneyo emisipha suku ngalunye. "Ndisebenzisa inkqubo yokuzivocavoca kwentombi yam, ndihlala ndenza izinto ezahlukeneyo zomzimba ongaphezulu, imilenze, imilenze kunye nokusebenza kwemisipha," wabelana. "Ndisenemiba enobunzima obunzima, kodwa ndiyazi ukuba ndingagqithisi. Ndiyayazi imida yam kwaye ndenza konke endinokukwenza ngokukuko, ndiqiniseke ukuba ndenza kakuhle. Ukusebenza kusoloko kutshintsha, ke ndisebenza yonke imisipha emzimbeni wam ngeveki." Wabelana ngee peeks kwindlela yakhe yesiqhelo kuLoliwe wakhe noJoan Instagram kunye neYouTube. (Idibeneyo: Ukuzivocavoca okungakanani okufunekayo ngokupheleleyo kuxhomekeke kwiinjongo zakho)

Kodwa ukuze ubone ukuphucula okukhulu kwimpilo yakhe, ukuzisebenzela ngokwakho kwakungazukuyinqumla. UMacDonald wayesazi ukuba kufuneka atshintshe indlela atya ngayo. "Ukuqala kwam, bendisitya kancinci kunokuba bendisenza ngoku, kodwa bendisitya izinto ezingalunganga, utshilo. "Ngoku, nditya ngakumbi, (ukutya okuncinci okuhlanu ngosuku), kwaye ndiyaqhubeka nokuthoba umzimba kwaye ndiziva ndingcono ngokufuthi." (Bona: Kutheni ukutya okuninzi kunokuba yiMfihlo yokuncipha kobunzima)

Ekuqaleni, injongo kaMacDonald yayikukunciphisa umzimba ngokukhawuleza. Kodwa ngoku, uthi konke malunga nokuziva omelele kwaye enamandla, ecela umngeni kuye ekufezekiseni iinjongo ezithile zomthambo kwindawo yokuzivocavoca. "Bendisebenza ngokwenza ukutsalwa okungancedwayo," utshilo. "Ngokwenene ndikwazile ukwenza ezimbalwa ngenye imini, kodwa ndingathanda ukwenza njalo njengalo lonke ulutsha. Yinjongo yam leyo." (Idibeneyo: Iingcali ezingama-25 zityhila elona Cebo liGqwesileyo lokufezekisa nayiphi na injongo)

Nje ukuba efumene ukuzithemba emzimbeni wakhe ngokwasemzimbeni, uMacDonald uthi waziva efuna ukuzityhala ngokwasengqondweni. "Intombi yam yandazisa kwiiapps ezinje ngeHeadspace kunye nokuphakamisa, ndaye ndagqiba kwelokuba ndifunde iSpanish kwiDuoLingo," wabelana. "Ndiyakuthanda ukwenza iiphazili zamagama." (Inxulumene: Eyona ndlela yokuCamngca kwaBafundi abaQalayo)

UMacDonald uthi ukufikelela kwiinjongo zakhe kuhla ekuzinikezeleni okucocekileyo kunye nokusebenza nzima, kodwa wongeza ukuba ngekhe ayenze ngaphandle kwesikhokelo sentombi yakhe. "Ndimthandile ngalo lonke elixesha, kodwa ukuba andiqeqeshe yenye into, ngakumbi kuba akabambisi nto," utshilo uMacDonald. "Akandivumeli ukuba ndihambe ngesantya sam ngokupheleleyo. Kungumngeni, kodwa ndiyayixabisa."

IMacDonald isungule iTrain kunye noJoan iwebhusayithi apho abanye banokufunda ngohambo lwakhe. Ukuba kukho naliphi na icebiso MacDonald analo abafazi abadala abafuna ukungena fitness, yile: Ubudala linani nje, kwaye akusoloko kufuneka ukuba "coddled" ngokusebenzisa ukuzilolonga nje kuba ukwi-70s yakho.

“Somelele [kwaye] siyakwazi ukutshintsha, kodwa sisoloko sijongwa njengabantu ababuthathaka,” utshilo. "Ndiyathemba ukuba abafazi abaninzi abalingana nam bayakuvuma ukutyhalwa kwaye bayayixabisa into yokuba umntu unomdla wokukubona uzama ngamandla.

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