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<P><STRONG><FONT color=#457ebe><FONT color=#000000 size=2>2009년 월 일 운동전 체중: 운동후 체중:</FONT></STRONG></FONT><FONT size=3> </FONT></P>
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<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: justify"><FONT color=#ffa1d1> </FONT></P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: justify"><FONT color=#ffa1d1> </FONT><FONT color=#457ebe><STRONG><FONT color=#ff0099>▶ </FONT><FONT color=#ff0099>식사 </FONT></STRONG></FONT><FONT color=#ff84c3><SPAN style="FONT-SIZE: 10pt; COLOR: #000000; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; TEXT-ALIGN: justify"><FONT color=#ff0099>-</FONT> <FONT color=#ff3300>하루 동안 먹은 음식을 시간과 양(칼로리)을, 하루 총 칼로리등을 </FONT></SPAN></FONT><SPAN style="FONT-SIZE: 10pt; COLOR: #000000; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; TEXT-ALIGN: justify"><FONT color=#ff3300>적어 주세요~^^</FONT></SPAN><FONT color=#f546ff> </FONT></P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: justify"><FONT color=#457ebe></FONT> </P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: justify"><STRONG><FONT color=#457ebe>아침(시간)</FONT></STRONG><STRONG><FONT color=#457ebe> -양배추롤 1개, 바나나 1개, 고구마(소)2개, 토마토 갈은 것</FONT></STRONG></P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: justify"><STRONG><FONT color=#457ebe>간식(시간) -아메리카노 블랙 1잔,믹스커피 1봉</FONT></STRONG></P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: justify"><STRONG><FONT color=#457ebe>점심(시간) -잡곡밥 1/2공기, 두부샐러드, 우엉조림, 호박나물</FONT></STRONG></P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: justify"><STRONG><FONT color=#457ebe>간식(시간) -아메리카노 블랙 1잔, 브라보콘 1개, </FONT></STRONG></P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: justify"><STRONG><FONT color=#457ebe>저녁(시간) -두부 1/4모, 고구마(소) 2개, 양배추롤 1개, 방울토마토</FONT></STRONG></P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: justify"><STRONG><FONT color=#457ebe>자기전(시간) -무지방 우유 1컵, 오이 1/3개</FONT></STRONG></P>
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<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #0000ff; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '굴림'; TEXT-ALIGN: justify"><SPAN style="FONT-WEIGHT: bold; FONT-SIZE: 10pt; COLOR: #457ebe; LINE-HEIGHT: 21px; FONT-FAMILY: '굴림'; LETTER-SPACING: 0px; TEXT-ALIGN: justify"> <FONT color=#ff0099>▶ </FONT></SPAN><SPAN style="FONT-WEIGHT: bold; FONT-SIZE: 10pt; COLOR: #457ebe; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; TEXT-ALIGN: justify"><FONT color=#ff0099>운동 </FONT></SPAN><SPAN style="FONT-SIZE: 10pt; COLOR: #000000; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; TEXT-ALIGN: justify"><FONT color=#ff0099> -</FONT> <FONT color=#ff3300>오늘 하루 하신 운동의 종류와 운동 시간, 운동의 양을 되도록 자세히 적어 주세요^^</FONT></SPAN> </P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: center"><SPAN style="FONT-SIZE: 10pt; COLOR: #000000; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; TEXT-ALIGN: justify"> </SPAN>준비운동</P>
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<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: center">자전거 LEV.5 RPM 80-85 20분</P>
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<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: center">래트 머신 풀다운 60P 20회 * 4set</P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: center">바벨 벤트 오버 로잉 모션 (with 바벨) + 10kg 20회 * 4set</P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: center">오버헤드 스탠딩 프레스 (with 바벨) + 5kg 20회 * 4set</P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: center">벤치 프레스 (with 바벨 20kg) 빈봉 20회 *4set</P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: center"> EZ바벨 + 4kg 바벨 컬 20회 - 바벨 익스텐션 20회 (묶어서 1set) * 3set</P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: center"> </P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: center">벤치 시트업 30회 3set</P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: center"> 크런치 30회 - 레그업 30회 - 오블리끄 크런치 30회 - 니업 30회 (묶어서 1set) * 2set</P>
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<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: center">런닝머신 인터벌 (6.0 -3분 ,10.0 -5분) * 2set </P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: center"> 6.3 10분 - 6.5 10분 - 5.8 10분 = 총 50분</P>
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<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: center">마무리 운동<BR></P>
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<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #0000ff; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: justify"><SPAN style="FONT-WEIGHT: bold; FONT-SIZE: 10pt; COLOR: #0000ff; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; TEXT-ALIGN: justify"></SPAN><SPAN style="FONT-WEIGHT: bold; FONT-SIZE: 10pt; COLOR: #457ebe; LINE-HEIGHT: 21px; FONT-FAMILY: '굴림'; LETTER-SPACING: 0px; TEXT-ALIGN: justify"> <FONT color=#ff0099>▶ 주절주절...</FONT> </SPAN></P>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #0000ff; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: justify"><SPAN style="FONT-WEIGHT: bold; FONT-SIZE: 10pt; COLOR: #0000ff; LINE-HEIGHT: 21px; FONT-FAMILY: '굴림'; LETTER-SPACING: 0px; TEXT-ALIGN: justify"></SPAN><SPAN style="FONT-SIZE: 10pt; COLOR: #000000; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; TEXT-ALIGN: justify"> </P></SPAN>
<P style="FONT-SIZE: 10pt; MARGIN: 0px; COLOR: #000000; TEXT-INDENT: 0px; LINE-HEIGHT: 160%; FONT-FAMILY: '바탕'; TEXT-ALIGN: justify"><SPAN style="FONT-SIZE: 10pt; COLOR: #000000; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; TEXT-ALIGN: justify"> <STRONG>☞</STRONG></SPAN><SPAN style="FONT-SIZE: 10pt; COLOR: #000000; LINE-HEIGHT: 21px; FONT-FAMILY: '바탕'; LETTER-SPACING: 0px; TEXT-ALIGN: justify"></SPAN> </P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-SIZE: 10pt; FONT-FAMILY: CY74244_10,굴림">확실히 운동을 해보니 </SPAN><SPAN style="FONT-SIZE: 10pt; FONT-FAMILY: CY74244_10,굴림">그동안 쉬었던 것이 너무 티난다.</SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-SIZE: 10pt; FONT-FAMILY: CY74244_10,굴림">몸이 둔해진 것은 둘째치고</SPAN><SPAN style="FONT-SIZE: 10pt; FONT-FAMILY: CY74244_10,굴림">예전엔 가뿐히 들던 중량도..</SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-SIZE: 10pt; FONT-FAMILY: CY74244_10,굴림">아무렇지도 않게 했던 복근운동도..</SPAN><SPAN style="FONT-SIZE: 10pt; FONT-FAMILY: CY74244_10,굴림">많이 버거워졌다.</SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-SIZE: 10pt; FONT-FAMILY: CY74244_10,굴림">하지만 초심의 마음을 되새길 수 있는 기회라 생각하고</SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-SIZE: 10pt; FONT-FAMILY: CY74244_10,굴림">처음부터 다시 시작해봐야겠다.</SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-SIZE: 10pt; FONT-FAMILY: CY74244_10,굴림">일단 어제 하체,오늘 상체 운동으로 </SPAN><SPAN style="FONT-SIZE: 10pt; FONT-FAMILY: CY74244_10,굴림">워밍업했으니, </SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-SIZE: 10pt; FONT-FAMILY: CY74244_10,굴림">낼 부터는 본격적으로 해볼까나.ㅎ</SPAN></P>
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첫댓글 혼자서 운동 잘 허시나봐요 부럽부럽
아직 부끄러운 수준입니다...;;; 꾸준히 하다보다 이렇게 됐네요..ㅎ 2주정도 정줄 놓고 쉬다보니 그사이 저질체력이 되어버렸다는..^^;;