{"id":31727,"date":"2019-02-04T08:00:16","date_gmt":"2019-02-04T15:00:16","guid":{"rendered":"https:\/\/askthescientists.com\/?p=31727"},"modified":"2022-07-21T14:08:44","modified_gmt":"2022-07-21T20:08:44","slug":"strength-vs-cardio","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/ko\/strength-vs-cardio\/","title":{"rendered":"\uadfc\ub825 \uc6b4\ub3d9 vs \uce74\ub514\uc624 \uc6b4\ub3d9: \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b0\ub294 \ubc29\ubc95"},"content":{"rendered":"<img decoding=\"async\" class=\"aligncenter size-large wp-image-31694\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Workout-ready-AdobeStock_191448951-835x418.jpg\" alt=\"\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Workout-ready-AdobeStock_191448951.jpg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Workout-ready-AdobeStock_191448951-400x200.jpg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Workout-ready-AdobeStock_191448951-768x384.jpg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Workout-ready-AdobeStock_191448951-705x353.jpg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Workout-ready-AdobeStock_191448951-450x225.jpg 450w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/>\r\n\r\n\uc80a\uc5c8\uc744 \ub54c \uc785\uc5c8\ub358 \uccad\ubc14\uc9c0\ub97c \ub2e4\uc2dc \uc785\uc744 \uc218 \uc788\ub294 \ubab8\ub9e4\ub97c \uac00\uafb8\uace0 \uc2f6\uc73c\uc2e0\uac00\uc694? \ubc84\ud0b7\ub9ac\uc2a4\ud2b8\uc5d0 \uc801\uc5c8\ub358 \ub9c8\ub77c\ud1a4 \ub300\ud68c\uc5d0 \ucc38\uac00\ud558\uace0 \uc2f6\uc73c\uc2e0\uac00\uc694? \uc544\uc774\uc640 \uc190\uc8fc\ub4e4\uc744 \ub3cc\ubcf4\ub294 \ub370 \uccb4\ub825\uc774 \ub354 \ud544\uc694\ud558\ub2e4\uace0 \uc0dd\uac01\ub418\uc2dc\ub098\uc694? \uc544\ub2c8\uba74, \ub2e8\uc21c\ud788 \uacc4\ub2e8\uc744 \uc624\ub97c \ub54c \uc228\uc774 \ucc28\uc9c0 \uc54a\uac8c \ub418\uae30\ub97c \uc6d0\ud558\uc2dc\ub098\uc694? \uc774\ucc98\ub7fc \uc6b0\ub9ac \ubab8\uc744 \uc6c0\uc9c1\uc5ec\uc57c \ud560 \ub3d9\uae30\ub294 \uc218\uc5c6\uc774 \ub9ce\uc2b5\ub2c8\ub2e4.\r\n\r\n\uadf8\ub9ac\uace0 \uc6b0\ub9ac \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \ubc29\ubc95 \ub610\ud55c \uc218\uc5c6\uc774 \ub9ce\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc5b4\ub5bb\uac8c \uc6c0\uc9c1\uc774\ub294 \uac83\uc774 \uac74\uac15\uc5d0 \uc88b\uace0 \uc5bc\ub9c8\ub098 \uc6c0\uc9c1\uc774\ub294 \uac83\uc774 \ucda9\ubd84\ud560\uae4c\uc694? \uc6c0\uc9c1\uc784\uc5d0\ub294 \uac15\ub3c4, \ube48\ub3c4 \ubc0f \uc720\ud615(\uadfc\ub825 \uc6b4\ub3d9 vs \uce74\ub514\uc624 \uc6b4\ub3d9)\uc774 \ubaa8\ub450 \uc911\uc694\ud569\ub2c8\ub2e4. \uc774\ucc98\ub7fc \uace0\ub824\ud560 \uac83\uc774 \ub9e4\uc6b0 \ub9ce\uc2b5\ub2c8\ub2e4. \ub530\ub77c\uc11c \uc790\uc2e0\uc5d0\uac8c \uc801\ud569\ud55c \ubc29\ubc95\uc744 \ucc3e\ub294 \uac83\uc774 \uc5b4\ub824\uc6b8 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.\r\n\r\n\uadf8\ub9ac\uace0 \uc6b4\ub3d9\uc744 \ud558\uc9c0 \uc54a\uc744 \uad6c\uc2e4 \ub610\ud55c \ub9ce\uc2b5\ub2c8\ub2e4. \uc6b4\ub3d9 \ubc29\ubc95\uc5d0 \uad00\ud574 \uc790\uc138\ud788 \uc54c\uc544\ubcf4\uae30 \uc774\uc804\uc5d0 \uc6b4\ub3d9\ud558\uc9c0 \uc54a\uc744 \uc77c\ubc18\uc801\uc778 \uad6c\uc2e4\uc5d0 \uad00\ud574 \uc870\uae08 \ub354 \uc54c\uc544\ubcf4\ub3c4\ub85d \ud558\uaca0\uc2b5\ub2c8\ub2e4.\r\n<ul>\r\n \t<li><em>\uc6b4\ub3d9\ud560<\/em> <em>\uc2dc\uac04\uc774<\/em> <em>\uc5c6\uc5b4\uc694<\/em><em>.<\/em> \uc6b4\ub3d9 \uc2a4\ucf00\uc904\uc744 \uc77c\uacfc\uc5d0 \ud3ec\ud568\ud558\ub294 \uac83\uc774 \uc6b4\ub3d9\uc744 \uc2e4\ucc9c\ud558\ub294 \ub370 \uac00\uc7a5 \ud070 \uc5b4\ub824\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud558\ub8e8 \uc77c\uacfc\uac00 \uac00\uc871, \ud574\uc57c \ud560 \uc77c \ubc0f \ubbf8\ud305 \ub4f1\uc73c\ub85c \uac00\ub4dd \ucc28 \uc788\ub2e4\uace0 \ud558\ub354\ub77c\ub3c4 \uc6b4\ub3d9\ud560 \uc2dc\uac04\uc744 \ucc3e\ub294 \uac83\uc740 \uac00\ub2a5\ud569\ub2c8\ub2e4. \uc774\uac83\uc740 \uc6b4\ub3d9\uc5d0 \uad00\ud55c \uc815\uc758\ub97c \ub2e4\uc2dc \ub0b4\ub824\ubd04\uc73c\ub85c\uc368 \uac00\ub2a5\ud574\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub2e4\uc2dc \ub9d0\ud574, \uc6b4\ub3d9\uc740 \ubc18\ub4dc\uc2dc \ud5ec\uc2a4\ud074\ub7fd\uc5d0\uc11c \ud574\uc57c \ud55c\ub2e4\ub294 \uace0\uc815\uad00\ub150\uc744 \ubc84\ub9ac\ub294 \uac83\uc785\ub2c8\ub2e4. \uc7a5\uc18c\uc640 \uc0c1\uad00\uc5c6\uc774 \uc6b4\ub3d9\ud560 \uacf5\uac04\uc744 \ucc3d\uc758\uc801\uc73c\ub85c \uc0dd\uac01\ud574\ubcf4\uc138\uc694. \uc0ac\ubb34\uc2e4\uc5d0\uc11c 5-10\ubd84\uac04 \ub7f0\uc9c0 \uc6b4\ub3d9(\ub610\ub294 \uc6d0\ud558\ub294 \uc6b4\ub3d9)\uc744 \ud558\ub294 \uc2b5\uad00\uc744 \uae38\ub7ec\ubcf4\uc138\uc694. \ub610\ub294 \ud654\uc0c1 \ud68c\uc758\ub97c \ud560 \ub54c \uc549\uc544 \uc788\uc9c0 \ub9d0\uace0 \uac78\uc5b4 \ub2e4\ub2c8\uac70\ub098 \uc804\ud654 \ud1b5\ud654\ub294 \uc774\ub3d9\ud560 \ub54c \ud558\ub3c4\ub85d \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub9c8\uc9c0\ub9c9\uc73c\ub85c \uc2dc\uac04\uc744 \uc815\ud574\uc11c \ud558\ub294 \uc9d1\uc911\uc801\uc778 \uc6b4\ub3d9\uc740 \uadfc\ub825 \ud5a5\uc0c1\uacfc \uccb4\uc911 \uac10\ub7c9 \ud6a8\uacfc\ub97c \uc904 \uc218 \uc788\uc9c0\ub9cc, \uc77c\uacfc \ub3d9\uc548 \uc21c\uac04\uc801\uc73c\ub85c \ud558\ub294 \uc6b4\ub3d9 \ub610\ud55c \ub9ce\uc740 \ud61c\ud0dd\uc744 \uc900\ub2e4\ub294 \uc0ac\uc2e4\uc744 \uae30\uc5b5\ud558\uc138\uc694. \ud2b9\ubcc4\ud788 \ubc14\uc05c \uc77c\uacfc\ub97c \ubcf4\ub0b4\ub294 \ubd84\uc774\ub77c\uba74, \uc774\ucc98\ub7fc \uc0b0\ubc1c\uc801\uc774\uc9c0\ub9cc \uc9d1\uc911\ud574\uc11c \ud558\ub294 \uc6b4\ub3d9\uc740 \ub2e8\uc21c\ud788 \uc549\uc544 \uc788\ub294 \uac83\ubcf4\ub2e4\ub294 \ud6e8\uc52c \uac74\uac15\uc5d0 \uc774\ub86d\uace0 \uc77c\uc8fc\uc77c\uc5d0 \ud55c \ubc88 \uc624\ub798 \uc6b4\ub3d9\ud558\ub294 \uac83\ubcf4\ub2e4\ub3c4 \ud6a8\uacfc\uc801\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\r\n \t<li><em>\ub2ec\ub9ac\uae30\ub97c<\/em> <em>\uc2eb\uc5b4\ud558\uae30<\/em> <em>\ub54c\ubb38\uc5d0<\/em> <em>\uce74\ub514\uc624<\/em> <em>\uc6b4\ub3d9\uc740<\/em> <em>\ud560<\/em> <em>\uc218<\/em> <em>\uc5c6\uc5b4\uc694<\/em><em>.<\/em> \ub2ec\ub9ac\uae30\ub294 \uce74\ub514\uc624 \uc6b4\ub3d9\uc758 \ud55c \uac00\uc9c0 \uc885\ub958\uc77c \ubfd0\uc785\ub2c8\ub2e4. \uc2ec\uc7a5 \ubc15\ub3d9\uc744 \ub192\uc5ec\uc8fc\ub294 \ub2e4\ub978 \ud65c\ub3d9 \ub610\ud55c \ub9ce\uc774 \uc788\uc73c\uba70 \uc774\ub7f0 \ud65c\ub3d9\uc740 \ube44\uc2fc \uc870\uae45\ud654\ub098 \ud2b8\ub808\ub4dc\ubc00\uacfc \uac19\uc740 \uc7a5\ube44\ub97c \uc694\uad6c\ud558\uc9c0\ub3c4 \uc54a\uc2b5\ub2c8\ub2e4. \ud638\ud761\uacfc \uc2ec\uc7a5 \ubc15\ub3d9\uc744 \ub192\uc5ec\uc8fc\ub294 \ud65c\ub3d9\uc774\ub77c\uba74, \uc5b4\ub5a4 \uac83\ub3c4 \uc88b\uc740 \uce74\ub514\uc624 \uc6b4\ub3d9\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ube60\ub978 \uac78\uc74c\uc73c\ub85c \ud558\ub294 \uc0b0\ucc45\uc774\ub098 \ub304\uc2a4, \uc218\uc601 \ub610\ub294 \uc694\uac00\ub97c \uace0\ub824\ud574\ubcf4\uc138\uc694. \ub354 \uc790\uc138\ud55c \uc815\ubcf4\ub294 \ub2e4\uc74c \uc139\uc158\uc744 \ucc38\uc870\ud574\uc8fc\uc138\uc694.<\/li>\r\n \t<li><em>\uc800\ub294<\/em> <em>\uc6b4\ub3d9\uc744<\/em> <em>\ucc98\uc74c<\/em> <em>\uc2dc\uc791\ud558\ub294<\/em> <em>\ub370<\/em> <em>\uc6e8\uc774\ud2b8<\/em> <em>\ud2b8\ub808\uc774\ub2dd<\/em> <em>\uc7a5\ube44\ub97c<\/em> <em>\ub2e4\ub8e8\ub294<\/em> <em>\uac83\uc774<\/em> <em>\ubb34\uc11c\uc6cc\uc694<\/em><em>.<\/em> <em>\ub2e4\ub978<\/em> <em>\ubc29\ubc95\uc73c\ub85c<\/em> <em>\uadfc\ub825\uc744<\/em> <em>\uac15\ud654\ud560<\/em> <em>\uc218\ub294<\/em> <em>\uc5c6\uc744\uae4c\uc694<\/em><em>?<\/em> \ubc14\ubca8\uc774\ub098 \ub364\ubca8\uc744 \uc0ac\uc6a9\ud558\uba74 \uadfc\uc721\uacfc \uc804\uccb4\uc801\uc778 \uadfc\ub825\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \ud0a4\uc6b8 \uc218 \uc788\uc73c\ub098 \ub2e4\ub978 \ubc29\ubc95\uc73c\ub85c\ub3c4 \uac19\uc740 \ubaa9\ud45c\ub97c \ub2ec\uc131\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadfc\ub825\uc744 \uac15\ud654\ud558\ub294 \ub370\ub294 \uc6b0\ub9ac \uccb4\uc911\ub9cc\uc73c\ub85c\ub3c4 \ucda9\ubd84\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4(\uc608: \ud30c\uc6cc \uc694\uac00). \ub610\ud55c, \uc870\uae08 \ub354 \uac15\ub3c4\uac00 \ub192\uc740 \uc6b4\ub3d9\uc744 \uc6d0\ud55c\ub2e4\uba74, \uc800\ud56d \ubc34\ub4dc\ub97c \uc0ac\uc6a9\ud55c \uadfc\ub825 \uc6b4\ub3d9\uc744 \uc2dc\ub3c4\ud574\ubcfc \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uc6b4\ub3d9\uc740 \uc721\uc911\ud55c \uc7a5\ube44 \uc5c6\uc774\ub3c4 \uadfc\ub825\uc744 \uac15\ud654\ud558\ub294 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4.<\/li>\r\n \t<li><em>\uc6b4\ub3d9\uc740<\/em> <em>\uc88b\uc544\ud558\uc9c0\ub9cc<\/em><em>, <\/em><em>\uc5bc\ub9c8\ub098<\/em> <em>\ud558\ub294<\/em> <em>\uac83\uc774<\/em> <em>\uc801\uc808\ud55c\uc9c0<\/em> <em>\uc798<\/em> <em>\ubaa8\ub974\uaca0\uc5b4\uc694<\/em><em>.<\/em> \ubbf8\uad6d\uc2ec\uc7a5\ud611\ud68c(American Heart Association)\uc640 \ubbf8\uad6d \uc9c8\ubcd1 \ud1b5\uc81c \uc608\ubc29 \uc13c\ud130(Centers for Disease Control and Prevention)\uc5d0\uc11c \uc81c\uacf5\ud55c \uc131\uc778 \uad8c\uc7a5 \uc6b4\ub3d9\ub7c9\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4. \uc77c\uc8fc\uc77c\uc744 \uae30\uc900\uc73c\ub85c \uc911\uac04-\uace0\uac15\ub3c4 \uce74\ub514\uc624 \uc6b4\ub3d9\uc744 150\ubd84(\ub300\ub7b5 \ud558\ub8e8 30\ubd84\uc529 5\uc77c) \ub3d9\uc548 \ud558\uac70\ub098 \uace0\uac15\ub3c4 \uce74\ub514\uc624 \uc6b4\ub3d9\uc744 75\ubd84(2-3\uc77c \ub3d9\uc548 \ub098\ub204\uc5b4\uc11c \ud568) \ub3d9\uc548 \ud558\uace0 2\uc77c \ub3d9\uc548\uc740 \uadfc\ub825 \uc6b4\ub3d9\uc744 \ud3ec\ud568\ud560 \uac83\uc744 \uad8c\uc7a5\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\r\n<\/ul>\r\n\uc704\uc758 \uac00\uc774\ub4dc\ub77c\uc778\uc740 <a href=\"https:\/\/askthescientists.com\/ko\/weight-management-quiz\/\">\uccb4\uc911 \uad00\ub9ac \ubc0f \uc804\uccb4\uc801\uc778 \uac74\uac15 \uc720\uc9c0<\/a>\ub97c \uc704\ud55c \ucd5c\uc18c \uc218\uc900\uc785\ub2c8\ub2e4. \uccb4\uc911 \uac10\ub7c9\uc774\ub098 \uadfc\uc721\ub7c9 \uc99d\uac00\ub97c \ubaa9\ud45c\ub85c \ud55c\ub2e4\uba74, \ub354\uc6b1 \uac15\ub3c4 \ub192\uace0 \uad6c\uccb4\uc801\uc778 \uc6b4\ub3d9 \uacc4\ud68d\uc774 \ud544\uc694\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uacfc\uc815\uc5d0 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\ub3c4\ub85d \uba3c\uc800 \uadfc\ub825 \uc6b4\ub3d9\uacfc \uce74\ub514\uc624 \uc6b4\ub3d9\uc5d0 \uad00\ud574\uc11c \uc790\uc138\ud788 \uc54c\uc544\ubcf4\ub3c4\ub85d \ud558\uaca0\uc2b5\ub2c8\ub2e4. \uadf8\ub2e4\uc74c \uc774 \ub450 \uac00\uc9c0 \uc6b4\ub3d9 \ubc29\ubc95\uc744 \uc774\uc0c1\uc801\uc73c\ub85c \ubcd1\ud589\ud558\uc5ec \ucd5c\uace0\uc758 \ud61c\ud0dd\uc744 \uc5bb\uc744 \uc218 \uc788\ub294 \ubc29\ubc95\uc744 \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.\r\n<h2><strong>\uadfc\ub825<\/strong> <strong>\uc6b4\ub3d9<\/strong><strong>(Strength Training)<\/strong><\/h2>\r\n<img decoding=\"async\" class=\"aligncenter size-full wp-image-31683\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Weight-trainingAdobeStock_221653382.jpg\" alt=\"\" width=\"400\" height=\"240\" \/>\r\n\r\n\uadfc\ub825 \uc6b4\ub3d9\uc740 \uc6b0\ub9ac \ubab8\uc758 \uc8fc\uc694 \uadfc\uc721(\ub2e4\ub9ac, \ubcf5\ubd80, \uc5b4\uae68, \ud314)\uc744 \uc6c0\uc9c1\uc774\ub294 \ub370 \ud070 \ud798\uc774 \uc694\uad6c\ub418\ub294 \uc6b4\ub3d9\uc744 \uc758\ubbf8\ud569\ub2c8\ub2e4. \uce74\ub514\uc624 \uc6b4\ub3d9\uc740 \uad8c\uc7a5\ub418\ub294 \uc2dc\uac04\uc774 \uc815\ud574\uc838 \uc788\uc73c\ub098 \uadfc\ub825 \uc6b4\ub3d9\uc740 \uadf8\ub7ec\ud55c \ucc98\ubc29\uc774 \ubd88\uac00\ub2a5\ud569\ub2c8\ub2e4. \uadfc\ub825\uc744 \uae30\ub974\ub824\uba74 \uc800\ud56d \ubc34\ub4dc, \ud5ec\uc2a4 \uae30\uad6c \ub610\ub294 \uc911\ub7c9 \ub4f1\uc744 \ud1b5\ud574 \ub354\ub294 \uacc4\uc18d\ud560 \uc218 \uc5c6\ub2e4\uace0 \ub290\uaef4\uc9c8 \ub54c\uae4c\uc9c0 \uadfc\uc721\uc744 \uacc4\uc18d\ud574\uc11c \uc6c0\uc9c1\uc5ec\uc57c \ud569\ub2c8\ub2e4. \uc774\ub54c \uadfc\uc721\uc774 \uc544\ud508 \uac83\ucc98\ub7fc \ub290\uaef4\uc9c0\ub294 \uc774\uc720\ub294 \uadfc\uc12c\uc720\uac00 \ubbf8\uc138\ud558\uac8c \ud30c\uc190\ub418\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4. \uc774\uac83\uc740 \uadfc\uc721\ub7c9\uc744 \uc99d\uac00\ud558\ub294 \ub370 \ud544\uc218\uc801\uc778 \uacfc\uc815\uc785\ub2c8\ub2e4.\r\n\r\n\ud2b9\ud788 \uc80a\uc740\uce35\uc740 \uadfc\uc721\uc744 \ud06c\uace0 \ubcf4\uae30 \uc88b\uac8c \ub9cc\ub4e4\uc5b4 \ub9e4\ub825\uc801\uc778 \ubab8\ub9e4\ub97c \uac00\uafb8\uace0 \uc2f6\uc5b4 \ud569\ub2c8\ub2e4.\u00a0 \uadf8\ub7ec\ub098 \ub098\uc774\uac00 \ub4e4\uc218\ub85d \uadfc\ub825\uc740 \uc678\ud615\uc801 \ub9e4\ub825\ubcf4\ub2e4\ub294 \uc790\uc2e0\uc758 \uc548\uc804\uacfc \ub3c5\ub9bd\uc131\uc744 \uc9c0\ud0a4\ub294 \ub370 \ud544\uc218\uc801\uc778 \uc694\uc18c\uac00 \ub429\ub2c8\ub2e4. \uc0ac\ucf54\ud398\ub2c8\uc544(Sarcopenia)\ub294 \ub178\ud654\uc640 \ud568\uaed8 \uadfc\uc721\uc774 \uac10\uc18c\ub418\ub294 \uc99d\uc0c1\uc744 \uc758\ubbf8\ud569\ub2c8\ub2e4. \ub9cc 30\uc138 \uc774\uc0c1\uc758 \uc131\uc778\uc740 10\ub144\ub9c8\ub2e4 \ud3c9\uade0\uc801\uc73c\ub85c \uc804\uccb4 \uadfc\uc721\ub7c9\uc758 4%\ub97c \uc783\uac8c \ub429\ub2c8\ub2e4.\r\n\r\n\ub530\ub77c\uc11c \uc774\ub7ec\ud55c \uadfc\uc721 \uc190\uc2e4\uc744 \uc608\ubc29\ud560 \uc218 \uc788\ub3c4\ub85d \uadfc\uc721 \uc6b4\ub3d9\uc744 \uafb8\uc900\ud788 \ud558\ub294 \uac83\uc740 \uc0c1\ud574\ub97c \ubc29\uc9c0\ud558\uace0 \ub3c4\uc6c0 \uc5c6\uc774\ub3c4 \ubb38\uc81c \uc5c6\uc774 \uc6c0\uc9c1\uc77c \uc218 \uc788\ub294 \uc790\uc720\ub97c \uacc4\uc18d\ud574\uc11c \uc990\uae30\uae30 \uc704\ud574\uc11c\ub294 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uc2e4\uc81c\ub85c \uc0ac\ucf54\ud398\ub2c8\uc544\uac00 \uc2dc\uc791\ub41c \uc774\ud6c4, \uace8\uc808 \ubc0f \uae30\ud0c0 \uc0c1\ud574 \uc704\ud5d8\uc131\uc740 \ud06c\uac8c \uc99d\uac00\ud569\ub2c8\ub2e4.\r\n\r\n\uadfc\uc721 \uc6b4\ub3d9\uc740 \uadfc\ub825\uc744 \uac15\ud654\ud558\ub294 \uac83\ubfd0\ub9cc \uc544\ub2c8\ub77c \ubf08 \uac74\uac15\uc5d0\ub3c4 \ud070 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uc774\ub7ec\ud55c \ud61c\ud0dd\uc740 \ud2b9\ud788 \ub098\uc774\uac00 \ub4e4\uc5b4\uac08\uc218\ub85d \ub354\uc6b1 \uc911\uc694\ud574\uc9d1\ub2c8\ub2e4. \uc57d\ud574\uc9c4 \ubf08\ub294 \uace8\uc808\ub418\uae30 \uc27d\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4. \ud2b9\ud788 \ud799\uacfc \ucc99\ucd94 \ub610\ub294 \uc190\ubaa9 \ub4f1\uc5d0 \uc774\ub7ec\ud55c \uc0c1\ud574\ub97c \uc785\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \ub2e4\ud589\uc778 \uac83\uc740 \uadfc\ub825 \uac15\ud654\uc640 \uad00\ub828\ub41c \uc6b4\ub3d9\uc73c\ub85c \ubf08 \uac74\uac15\uae4c\uc9c0 \ud5a5\uc0c1\ud560 \uc218 \uc788\ub2e4\ub294 \uc0ac\uc2e4\uc785\ub2c8\ub2e4.\r\n\r\n\uc0c1\uc2dd\uc801\uc73c\ub85c \uc774\uac83\uc740 \uc798\ubabb\ub41c \uac83\ucc98\ub7fc \ubcf4\uc785\ub2c8\ub2e4. \ubb34\uac70\uc6b4 \uc911\ub7c9\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\uba74 \ubf08\uac00 \uc0c1\ud558\uae30 \uc26c\uc6b8 \uac83\ucc98\ub7fc \ubcf4\uc774\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc2e4\uc81c\ub294 \uadf8\ub807\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4! \uc911\ub7c9(\uccb4\uc911\uc774\ub4e0\uc9c0 \ub364\ubca8\uc774\ub4e0\uc9c0 \uc0c1\uad00\uc5c6\uc774)\uc744 \uacac\ub514\ub294 \uac83\uc740 \ubf08\uac00 \uc18c\uc2e4\ub418\ub294 \uc18d\ub3c4\ub97c \ub2a6\ucd94\uc5b4\uc8fc\uace0 \ubf08 \uc0dd\uc131\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uadfc\ub825 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \ubf08\uc5d0 \uac00\ud574\uc9c4 \uc2a4\ud2b8\ub808\uc2a4\ub294 \uad81\uadf9\uc801\uc73c\ub85c \uc138\ud3ec\uc5d0\uc11c \ubf08\ub97c \uc0dd\uc131\ud558\uac8c \ud558\ub294 \ubc18\uc751\uc744 \ucd09\uc9c4\ud569\ub2c8\ub2e4.\r\n\r\n\uc774\ucc98\ub7fc \uadfc\uc721 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud560 \uc774\uc720\ub294 \ub9ce\uc2b5\ub2c8\ub2e4. \uadf8\ub807\ub2e4\uba74 \ubb34\uc5c7\ubd80\ud130 \uc2dc\uc791\ud558\ub294 \uac83\uc774 \uc88b\uc744\uae4c\uc694? \uc911\ub7c9\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uc6b4\ub3d9 \uc790\uccb4\ub294 \ub2e8\uc21c\ud558\ub2e4\uace0 \ud560 \uc218 \uc788\uc73c\ub098, \uc120\ud0dd\ud560 \uc218 \uc788\ub294 \uc635\uc158\uc740 \ub108\ubb34\ub098 \ub9ce\uc2b5\ub2c8\ub2e4. \ub530\ub77c\uc11c \ud55c \uac00\uc9c0\ub9cc\uc744 \uc120\ud0dd\ud558\uc5ec \uc9c0\uc18d\ud558\uae30\uac00 \uc27d\uc9c0 \uc54a\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc5b4\ub5a4 \ubc29\ubc95\uc774 \uac00\uc7a5 \uc88b\uc740\uc9c0 \uc544\uc9c1\ub3c4 \ub9dd\uc124\uc774\uace0 \uc788\ub2e4\uba74, \uc544\ub798 \ub3c4\ud45c\ub97c \uc790\uc138\ud788 \uc0b4\ud3b4\ubcf8 \ub2e4\uc74c \uc790\uc2e0\uc5d0\uac8c \uac00\uc7a5 \uc801\ud569\ud55c \uadfc\uc721 \uc6b4\ub3d9 \ubc29\ubc95\uc744 \uc0dd\uac01\ud574\ubcf4\uc138\uc694.\r\n<table width=\"624\">\r\n<tbody>\r\n<tr>\r\n<td><\/td>\r\n<td><strong>\ubc29\ubc95<\/strong><\/td>\r\n<td><strong>\uc608\uc2dc<\/strong><\/td>\r\n<td><strong>\uc6b4\ub3d9\uc774<\/strong> <strong>\ub418\ub294<\/strong> <strong>\uadfc\uc721<\/strong><\/td>\r\n<td><strong>\ucd94\uac00<\/strong> <strong>\ud65c\uc6a9<\/strong> <strong>\ud301<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td><strong>\uc2a4\ucffc\ud2b8<\/strong><strong>(Squat)<\/strong><\/td>\r\n<td>\ubc14\ubca8\uc744 \uc5b4\uae68 \uc704\ub85c \uc62c\ub9bd\ub2c8\ub2e4. \uac00\uc2b4\uc744 \ud3b4\uace0 \uc591\ubc1c\uc740 \ud799 \ub108\ube44\ub85c \ubc8c\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \uc5c9\ub369\uc774\ub97c \ub4a4\ucabd\uc73c\ub85c \ubc00\uc5b4 \uc758\uc790\uc5d0 \uc549\uc740 \uac83\uacfc \uac19\uc740 \uc790\uc138\ub97c \ucde8\ud569\ub2c8\ub2e4. \ubc1c\ub4a4\uafc8\uce58\uc5d0 \ubb34\uac8c \uc911\uc2ec\uc744 \ub450\uba74\uc11c \ucd5c\ub300\ud55c \ub0ae\uac8c \ubab8\uc744 \ub0ae\ucda5\ub2c8\ub2e4. \uc774\ub54c \ubb34\ub98e\uc774 \ubc1c\ub05d\uc744 \ub118\uc5b4\uac00\uc9c0 \uc54a\ub3c4\ub85d \ud569\ub2c8\ub2e4. \ub2e4\uc2dc \uc77c\uc5b4\uc124 \ub54c\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud569\ub2c8\ub2e4.<\/td>\r\n<td>10\ud68c x 3\uc138\ud2b8\r\n\r\n\uadfc\ub825\uc774 \uac15\ud574\uc9c0\uba74 \ubc18\ubcf5 \ud69f\uc218 \ubc0f\/\uc138\ud2b8 \uc218\ub97c \uc99d\uac00\uc2dc\ud0b5\ub2c8\ub2e4.\r\n\r\n\uadfc\ub825\uc774 \uac15\ud574\uc9c0\uba74 \uc810\uc9c4\uc801\uc73c\ub85c \ubc14\ubca8 \uc911\ub7c9\uc744 \ucd94\uac00\ud569\ub2c8\ub2e4.<\/td>\r\n<td>\ub300\ub454\uadfc, \uc911\ub454\uadfc, \ud798\uc904, \ub300\ud1f4\uc0ac\ub450\uadfc<\/td>\r\n<td>\ub2e4\ub9ac\ub97c \ubc8c\ub9ac\ub294 \ub108\ube44\ub97c \uc870\uc815\ud568\uc73c\ub85c\uc368 \ub2e4\uc591\ud55c \uadfc\uc721 \uadf8\ub8f9\uc744 \ud6c8\ub828\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.\r\n\r\n\ubc1c\ub05d\uc758 \uac01\ub3c4\ub97c \ubc14\uae65\ucabd\uc73c\ub85c \ub113\ud788\uba74 \ub300\ud1f4\ubd80 \uc548\ucabd \uadfc\uc721\uc744 \ub354\uc6b1 \ub2e8\ub828\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><strong>\ub370\ub4dc\ub9ac\ud504\ud2b8<\/strong><strong>(Deadlift)<\/strong><\/td>\r\n<td>\ubc14\ubca8\uc744 \ub450 \ubc1c \uc55e\uc5d0 \ub461\ub2c8\ub2e4(\uc911\ub7c9 \ucd94\uac00 \uac00\ub2a5). \uac00\uc2b4\uc744 \ud3b4\uace0 \uc591\ubc1c\uc740 \ud799 \ub108\ube44\ub85c \ubc8c\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e\uc744 \uad6c\ubd80\ub824 \ubc14\ubca8\uc744 \uc7a1\uc2b5\ub2c8\ub2e4. \ubc14\ubca8\uc744 \uc7a1\uc744 \ub54c \ud314\uc740 \uc591\ubc1c\ubcf4\ub2e4 \ub113\uac8c \uc720\uc9c0\ud569\ub2c8\ub2e4. \ud5c8\ub9ac\ub294 \uace7\uac8c \ud3b4\uace0 \uc5b4\uae68\ub294 \ubaa8\uc740 \uc0c1\ud0dc\ub85c \ubc14\ubca8\uc744 \uc7a1\uc544\uc57c \ud569\ub2c8\ub2e4. \ubc14\ubca8\uc744 \ub4e4\uace0 \uc77c\uc5b4\uc124 \ub54c \ubb34\uac8c \uc911\uc2ec\uc740 \ubc1c\ub4a4\uafc8\uce58\uc5d0 \ub450\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ub2e4\uc2dc \uc77c\uc5b4\uc124 \ub54c\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud569\ub2c8\ub2e4.<\/td>\r\n<td>10\ud68c x 3\uc138\ud2b8\r\n\r\n\uadfc\ub825\uc774 \uac15\ud574\uc9c0\uba74 \ubc18\ubcf5 \ud69f\uc218 \ubc0f\/\uc138\ud2b8 \uc218\ub97c \uc99d\uac00\uc2dc\ud0b5\ub2c8\ub2e4.\r\n\r\n\uadfc\ub825\uc774 \uac15\ud574\uc9c0\uba74 \uc810\uc9c4\uc801\uc73c\ub85c \ubc14\ubca8 \uc911\ub7c9\uc744 \ucd94\uac00\ud569\ub2c8\ub2e4.<\/td>\r\n<td>\ucc99\ucd94\uc138\uc6c0\uadfc, \ub300\ub454\uadfc, \ub300\ud1f4\uc0ac\ub450\uadfc, \ud798\uc904<\/td>\r\n<td>\uae30\ud638\uc5d0 \ub530\ub77c \ubc14\ubca8\uc740 \ub364\ubca8\uc774\ub098 \ucf00\ud2c0\ubca8 \ub4f1\uc73c\ub85c \ub300\uccb4\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><strong>\uc2a4\ud14c\uc774\uc154\ub108\ub9ac<\/strong> <strong>\ud3ec\uc6cc\ub4dc<\/strong> <strong>\ub7f0\uc9c0<\/strong><strong>(Stationary forward lunge)<\/strong><\/td>\r\n<td>\ud55c\ucabd \ubc1c\uc744 \uac00\ub2a5\ud55c \ud55c \uba40\ub9ac \ub0b4\ub514\ub38c \ubab8\uc744 \ub0ae\ucd9c \ub54c \uc591\ucabd \ubb34\ub98e \ubaa8\ub450 \uc9c1\uac01\uc774 \ub420 \uc218 \uc788\ub294 \uc790\uc138\ub97c \ucde8\ud569\ub2c8\ub2e4. \uc55e\uc73c\ub85c \ub098\uc640 \uc788\ub294 \ubc1c\uc758 \ubc1c\ubc14\ub2e5\uc740 \uc9c0\uba74\uc5d0 \uc644\uc804\ud788 \ub2ff\uc544 \uc788\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ud55c\ud3b8, \ub4a4\ucabd\uc740 \ubc1c\ub05d\uc73c\ub85c \uc120 \uc0c1\ud0dc\uac00 \ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ubb34\ub98e\uc744 \ub0ae\ucd9c \ub54c\ub294 \uc55e\ubd80\ubd84\uc774 \ubc1c\ub05d\uc744 \ub118\uc5b4\uac00\uc9c0 \uc54a\ub3c4\ub85d \ud569\ub2c8\ub2e4. \uc77c\uc5b4\uc11c\uba74\uc11c \uc55e\uc73c\ub85c \ub0b4\ub514\ub518 \ubc1c\uc744 \ub4a4\ub85c \uc6d0\uc704\uce58\ud55c \ub2e4\uc74c \ub2e4\ub9ac\ub97c \ubc14\uafb8\uc5b4 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/td>\r\n<td>10\ud68c x 2\uc138\ud2b8\r\n\r\n\uadfc\ub825\uacfc \uc548\uc815\uc131\uc774 \ub192\uc544\uc9c0\uba74 \uc591\ucabd \ub2e4\ub9ac\uc758 \ub7f0\uc9c0 \ud69f\uc218\ub97c \uc99d\uac00\uc2dc\ud0b5\ub2c8\ub2e4.\r\n\r\n\uadfc\ub825\uc774 \uac15\ud574\uc9c0\uba74 \uc810\uc9c4\uc801\uc73c\ub85c \ubc14\ubca8 \uc911\ub7c9\uc744 \ucd94\uac00\ud569\ub2c8\ub2e4.<\/td>\r\n<td>\uc5c9\ub369\uc774 \uadfc\uc721 \uc804\uccb4, \ud798\uc904, \ub300\ud1f4\uc0ac\ub450\uadfc<\/td>\r\n<td>\uc774\uac83\uc740 \uc2a4\ucffc\ud2b8 \uc6b4\ub3d9\uacfc \uac19\uc740 \ud6a8\uacfc\ub97c \uac00\uc838\uc624\ub294 \uc6b4\ub3d9\uc774\uc9c0\ub9cc, \uc6c0\uc9c1\uc774\ub294 \ubc94\uc704\uac00 \ucee4\uc9c0\ubbc0\ub85c \ub354 \ub9ce\uc740 \uadfc\uc721\uc758 \ubc1c\ub2ec\uc744 \uae30\ub300\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ubc31\uc6cc\ub4dc \ub7f0\uc9c0(\ubc1c\uc744 \ub4a4\ub85c \ub0b4\ub51b\ub294 \ubc29\ubc95)\ub098 \uc6cc\ud0b9 \ub7f0\uc9c0(\uc55e\uc73c\ub85c \uac78\uc5b4\uac00\ub294 \uac83\ucc98\ub7fc \ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \uac00\uba70 \ub7f0\uc9c0\ud558\ub294 \ubc29\ubc95) \ub4f1\uc744 \ud3ec\ud568\ud558\uc5ec \ub2e4\uc591\ud55c \ubc29\ubc95\uc744 \uc2dc\ub3c4\ud574\ubcfc \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><strong>\uc2a4\ud0e0\ub529<\/strong> <strong>\uc204\ub354<\/strong> <strong>\ud504\ub808\uc2a4<\/strong><strong>(Standing shoulder press)<\/strong><\/td>\r\n<td>\ud314\uafc8\uce58\ub97c \uad6c\ubd80\ub9ac\uace0 \uc591\uc190\uc73c\ub85c \ub364\ubca8\uc774 \uc704\ub85c \uc624\uac8c \uc7a1\uc740 \uc0c1\ud0dc\uc5d0\uc11c \uc5b4\uae68\ub192\uc774\ub85c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4(\uc6e8\uc774\ud130\uac00 \uc811\uc2dc\ub97c \uc591\uc190\uc5d0 \ub4e4\uace0 \uc788\ub294 \ubaa8\uc2b5\uc744 \uc0c1\uc0c1\ud574\ubcf4\uc138\uc694). \uc774\ub54c \uc190\ub9c8\ub514\ub294 \ucc9c\uc7a5\uc744 \ud5a5\ud558\uace0 \uc190\ubc14\ub2e5\uc774 \uc11c\ub85c \ub9c8\uc8fc \ubcf4\uac8c \ub364\ubca8\uc744 \uc7a1\uc2b5\ub2c8\ub2e4. \uc591\ubc1c\uc740 \ud799 \ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \ubb34\ub98e\uc740 \uc57d\uac04 \uad6c\ubd80\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \ud314\uc774 \uc644\uc804\ud788 \ud3b4\uc9c8 \ub54c\uae4c\uc9c0 \ub364\ubca8\uc744 \uba38\ub9ac \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \uadf8\ub2e4\uc74c \ub364\ubca8\uc744 \ub2e4\uc2dc \uc5b4\uae68\ub192\uc774\ub85c \ub0b4\ub9ac\uace0 \uc606\uad6c\ub9ac\uc640 \ud314\uafc8\uce58 \uc0ac\uc774\uc5d0 \uacf5\uac04\uc774 \ud3b8\uc548\ud55c \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4. \uc5b4\uae68\uac00 \uae34\uc7a5\ub418\uc9c0 \uc54a\uac8c \uc720\uc9c0\ud569\ub2c8\ub2e4(\uc5b4\uae68\uc640 \uadc0 \uc0ac\uc774\uc758 \uacf5\uac04\uc744 \uc720\uc9c0\ud569\ub2c8\ub2e4).<\/td>\r\n<td>10\ud68c x 3\uc138\ud2b8\r\n\r\n\uadfc\ub825\uc774 \uac15\ud574\uc9c0\uba74 \ubc18\ubcf5 \ud69f\uc218 \ubc0f\/\uc138\ud2b8 \uc218\ub97c \uc99d\uac00\uc2dc\ud0b5\ub2c8\ub2e4.\r\n\r\n\uadfc\ub825\uc774 \uac15\ud574\uc9c0\uba74 \uc810\uc9c4\uc801\uc73c\ub85c \ubc14\ubca8 \uc911\ub7c9\uc744 \ucd94\uac00\ud569\ub2c8\ub2e4.<\/td>\r\n<td>\uc0bc\uac01\uadfc, \uc2b9\ubaa8\uadfc, \uacac\uac11\uace8, \uc0bc\ub450\uadfc, \uc774\ub450\uadfc<\/td>\r\n<td>\uc774 \ub3d9\uc791\uc744 \uc120 \uc790\uc138\ub85c \ud558\uba74 \ub2e4\ub9ac\uc640 \ubcf5\ubd80 \uadfc\uc721 \ub610\ud55c \ub2e8\ub828\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc2dc\ud2f0\ub4dc \uc204\ub354 \ud504\ub808\uc2a4\ub294 \uc0c1\uccb4 \uadfc\uc721\ub9cc \uc9d1\uc911\uc801\uc73c\ub85c \ub2e8\ub828\ud558\uac8c \ub429\ub2c8\ub2e4.\r\n\r\n&nbsp;\r\n\r\n\ud314\uc744 \uc591\ucabd\uc73c\ub85c \ub354 \ub113\uac8c \ubc8c\ub9ac\uace0 \uc190\ubaa9\uc744 \ud68c\uc804\ud558\uc5ec \uc190\ubc14\ub2e5\uc774 \uc55e\uc73c\ub85c \uac00\uac8c \ud569\ub2c8\ub2e4(\uc190\ub9c8\ub514\ub294 \ucc9c\uc7a5\uc744 \ud5a5\ud568). \uc774 \ub3d9\uc791\uc5d0\uc11c\ub294 \ub364\ubca8\uc744 \ub4e4\uc5b4 \uc62c\ub9b4 \ub54c \ub05d \ubd80\ubd84\uc774 \ub2ff\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\uc640 \uac19\uc740 \uc640\uc774\ub4dc \ud504\ub808\uc2a4(wide press)\ub294 \ub2e4\ub978 \ubd80\uc704\ub97c \ub2e8\ub828\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><strong>\uc2a4\uceec<\/strong> <strong>\ud06c\ub7ec\uc154<\/strong><strong>(Skull-crushers)<\/strong><\/td>\r\n<td>\ub9e4\ud2b8 \uc704\ub098 \ubca4\uce58\uc5d0 \ub204\uc6b4 \uc0c1\ud0dc\ub85c \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \uc7a1\uc2b5\ub2c8\ub2e4. \ubb34\ub98e\uc740 \uad6c\ubd80\ub9bd\ub2c8\ub2e4. \ud314\uc774 \uac00\uc2b4 \uc704\ub85c \uc644\uc804\ud788 \ubed7\uc744 \ub54c\uae4c\uc9c0 \ub364\ubca8\uc744 \uacf5\uc911\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \uc774\ub54c \ub364\ubca8\uc774 \uc11c\ub85c \ub2ff\uc544\uc57c \ud569\ub2c8\ub2e4(\uc190\ubc14\ub2e5\uc740 \ub9c8\uc8fc \ubcf4\uace0, \uc190\ub9c8\ub514\ub294 \ucc9c\uc7a5\uc744 \ud5a5\ud568) \ud314\uafc8\uce58\ub294 \uc6c0\uc9c1\uc774\uc9c0 \uc54a\uac8c \uace0\uc815\ud55c \uc0c1\ud0dc\uc5d0\uc11c \ub364\ubca8\uc744 \uc774\ub9c8 \ucabd\uc73c\ub85c \ub0b4\ub9bd\ub2c8\ub2e4. \uadf8\ub2e4\uc74c \uc2dc\uc791 \uc704\uce58\ub85c \ub364\ubca8\uc744 \ub418\ub3cc\ub9ac\uace0 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/td>\r\n<td>8\ud68c x 3\uc138\ud2b8\r\n\r\n\uadfc\ub825\uc774 \uac15\ud574\uc9c0\uba74 \ubc18\ubcf5 \ud69f\uc218 \ubc0f\/\uc138\ud2b8 \uc218\ub97c \uc99d\uac00\uc2dc\ud0b5\ub2c8\ub2e4.\r\n\r\n\uadfc\ub825\uc774 \uac15\ud574\uc9c0\uba74 \uc810\uc9c4\uc801\uc73c\ub85c \ubc14\ubca8 \uc911\ub7c9\uc744 \ucd94\uac00\ud569\ub2c8\ub2e4.<\/td>\r\n<td>\uc0bc\ub450\uadfc\r\n\r\n(\ucc4c\ub9b0\uc9c0 \ub3d9\uc791\uc744 \ucd94\uac00\ud558\ub294 \uacbd\uc6b0, \ubcf5\ubd80 \ubc0f \ud799 \uad74\uadfc)<\/td>\r\n<td>\uc790\uc138\uc5d0 \uc775\uc219\ud574\uc84c\ub2e4\uba74, \ub364\ubca8 \ud55c \uac1c\ub97c \uc591\uc190\uc73c\ub85c \uc7a1\uace0 \uac19\uc740 \ub3d9\uc791\uc744 \ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.\u00a0 \uc591\uc190\uc73c\ub85c \ub364\ubca8 \ud55c \uac1c\uc758 \uc591\ucabd \ub05d\uc744 \uc7a1\uc2b5\ub2c8\ub2e4.\r\n\r\n\ucc4c\ub9b0\uc9c0 \ub3d9\uc791\uc744 \ucd94\uac00\ud558\uace0\uc790 \ud55c\ub2e4\uba74, \ub2e4\ub9ac\ub97c \ub4e4\uc5b4 \uc62c\ub824 \ubb34\ub98e\uc774 \uc9c1\uac01\uc774 \ub418\uac8c \uc720\uc9c0\ud569\ub2c8\ub2e4. \ub364\ubca8\uc744 \ub0b4\ub9b4 \ub54c, \ub2e4\ub9ac \ub610\ud55c \ud568\uaed8 \ubed7\uc5b4\uc90d\ub2c8\ub2e4. \uc2dc\uc791\ud560 \ub54c \uc790\uc138\ub97c \ub2e4\uc2dc \ucde8\ud55c \ub2e4\uc74c, \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<h2><strong>\uce74\ub514\uc624<\/strong> <strong>\uc6b4\ub3d9<\/strong><strong>(Cardio Training)<\/strong><\/h2>\r\n<img decoding=\"async\" class=\"aligncenter size-full wp-image-31672\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Trail-running-AdobeStock_239976747.jpg\" alt=\"\" width=\"400\" height=\"240\" \/>\r\n\r\n\uc6b0\ub9ac\ub294 \ub300\ubd80\ubd84 &#8220;\uce74\ub514\uc624 \uc6b4\ub3d9&#8221;\uc774\ub77c\ub294 \ub9d0\uc5d0 \uc775\uc219\ud558\uc9c0\ub9cc, \uadf8 \ub9d0\uc758 \uc758\ubbf8\uac00 \ubb34\uc5c7\uc778\uc9c0 \ucc3e\uc544\ubcf8 \uc801\uc740 \ub9ce\uc774 \uc54a\uc744 \uac83\uc785\ub2c8\ub2e4. \uce74\ub514\uc624\ub294 \uc2ec\ud608\uad00\uc744 \ub73b\ud558\ub294 \uc601\uc5b4 \ub2e8\uc5b4 &#8220;cardiovascular&#8221;\uc758 \uc904\uc784\ub9d0\ub85c \uc774 \uc6b4\ub3d9\uc740 \uc2ec\uc7a5\uc744 \ud2bc\ud2bc\ud558\uac8c \ud558\ub294 \uac83\uc774 \ubaa9\uc801\uc785\ub2c8\ub2e4. \ub2e4\ub978 \ub9d0\ub85c\ub294 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774\ub77c\uace0 \ud569\ub2c8\ub2e4. \uadf8 \uc774\uc720\ub294 \uc6b4\ub3d9\ud558\ub294 \ub3d9\uc548 \uc0b0\uc18c \ud638\ud761\uc774 \uc694\uad6c\ub418\uace0 \uc2ec\uc7a5\uc744 \ud1b5\ud574 \ubab8 \uc804\uccb4 \uc0b0\uc18c \uacf5\uae09 \ud6a8\uc728\uc131\uc774 \ub192\uc544\uc9c0\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4.\r\n\r\n\uc774\ub807\uac8c \uc0dd\uac01\ud558\uba74 \uce74\ub514\uc624 \uc6b4\ub3d9\uacfc \uc2ec\uc7a5 \uac74\uac15 \uc0ac\uc774\uc758 \uad00\uacc4\ub97c \uc27d\uac8c \uae30\uc5b5\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc801\uac8c\ub294 \ud558\ub8e8 15\ubd84\ub9cc \ud22c\uc790\ud558\uba74 \uc2ec\uc7a5 \uac74\uac15\uc744 \uc9c0\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub610\ud55c, \uce74\ub514\uc624\ub098 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uccb4\uc911 \uad00\ub9ac \ubc0f \uac10\ub7c9\uc5d0\ub3c4 \ud070 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uba3c\uc800 \uce74\ub514\uc624 \uc6b4\ub3d9\uc740 \uc5b4\ub5a4 \uc885\ub958\uac00 \uc788\ub294\uc9c0 \uc54c\uc544\ubcf4\ub3c4\ub85d \ud558\uaca0\uc2b5\ub2c8\ub2e4.\r\n\r\n\uc6b0\ub9ac \ubab8\uc758 \uc8fc\uc694 \uadfc\uc721 \uadf8\ub8f9\uc744 \ube44\uad50\uc801 \uc7a5\uc2dc\uac04 \ub3d9\uc548 \uaddc\uce59\uc801\uc73c\ub85c \uc6c0\uc9c1\uc774\ub294 \ubaa8\ub4e0 \ud65c\ub3d9\uc740 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774\ub77c\uace0 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uc720\ud615\uc758 \uc6c0\uc9c1\uc784\uc740 \uc2ec\uc7a5 \ubc15\ub3d9\uc218\ub97c \ub192\uc5ec\uc8fc\uc5b4 \uc228\uc774 \uac00\uc058\uac8c \ud569\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uc6b4\ub3d9 \uc885\ub958\ub294 \ub9e4\uc6b0 \ub2e4\uc591\ud558\ubbc0\ub85c \uc790\uc2e0\uc5d0\uac8c \ub9de\ub294 \uc6b4\ub3d9\uc744 \ucc3e\uae30\ub294 \uc5b4\ub835\uc9c0 \uc54a\uc744 \uac83\uc785\ub2c8\ub2e4. \ud63c\uc790 \ud558\ub294 \uc6b4\ub3d9\uc774\ub098 \uc2a4\ud3ec\uce20, \uadf8\ub8f9 \uac8c\uc784 \ub610\ub294 \uc57c\uc678 \ud65c\ub3d9\uae4c\uc9c0 \ub9c8\uc74c\uc5d0 \ub4dc\ub294 \uac83\uc744 \uc120\ud0dd\ud574\ubcf4\uc138\uc694.\r\n<table width=\"624\">\r\n<tbody>\r\n<tr>\r\n<td><strong>\uc194\ub85c<\/strong><\/td>\r\n<td><strong>\uadf8\ub8f9<\/strong> <strong>\uac8c\uc784<\/strong><\/td>\r\n<td><strong>\uc57c\uc678<\/strong> <strong>\ud65c\ub3d9<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\uc218\uc601<\/td>\r\n<td>\uc6cc\ud130\ud3f4\ub85c<\/td>\r\n<td>\ud558\uc774\ud0b9 \ub610\ub294 \uc0b0\uae38 \uc870\uae45<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\ub304\uc2a4 \uad50\uc2e4<\/td>\r\n<td>\ud14c\ub2c8\uc2a4(\ubcf5\uc2dd)<\/td>\r\n<td>\uc0b0\uc545\uc790\uc804\uac70 \ub610\ub294 \ub3c4\ub85c \uc790\uc804\uac70<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\ubcf8\uaca9\uc801\uc778 \uc815\uc6d0 \uac00\uafb8\uae30<\/td>\r\n<td>\ucd95\uad6c \ub610\ub294 \ud50c\ub798\uadf8 \ud48b\ubcfc<\/td>\r\n<td>\uc2a4\ud0a4 \ub610\ub294 \uc2a4\ub178\ubcf4\ub529<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\uc704\uc758 \uc6b4\ub3d9\uc5d0 \uad00\ud55c \uc790\uc138\ud55c \uc815\ubcf4\ub97c \uc6d0\ud558\uc2dc\uba74 <a href=\"https:\/\/askthescientists.com\/ko\/meet-definition-optimal-heart-health\/\">\uc2ec\uc7a5 \uac74\uac15 \uac00\uc774\ub4dc\ub77c\uc778<\/a>\uc744 \ucc38\uc870\ud574\uc8fc\uc138\uc694. \uc131\uc778\uc758 \uacbd\uc6b0 \ucd5c\uc18c\ud55c \ub2e4\uc74c \ub450 \uac00\uc9c0 \ubc29\ubc95\uc73c\ub85c \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uccab\uc9f8\ub294 \uc911\uac04 \uac15\ub3c4\uc758 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \uc77c\uc8fc\uc77c\uc5d0 150\ubd84\uac04 \uc2e4\ud589\ud558\ub294 \uac83\uc785\ub2c8\ub2e4. \ub458\uc9f8\ub294 \uaca9\ub82c\ud55c \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \uc77c\uc8fc\uc77c\uc5d0 75\ubd84\uac04 \uc2e4\ud589\ud558\ub294 \uac83\uc785\ub2c8\ub2e4. \uc120\ud0dd\ud55c \ubc29\ubc95\uacfc \uc0c1\uad00\uc5c6\uc774 \uc77c\uc8fc\uc77c\uc5d0 2\uc77c\uc740 \uadfc\ub825 \uc6b4\ub3d9\uc744 \ud3ec\ud568\ud574\uc57c \ud55c\ub2e4\ub294 \uc0ac\uc2e4\uc744 \uae30\uc5b5\ud574\uc8fc\uc138\uc694. \uc774 \uc6b4\ub3d9\uc740 \uccb4\uc911\uc744 \ud65c\uc6a9\ud558\uac70\ub098 \ub364\ubca8 \ub4f1\uc744 \uc774\uc6a9\ud558\uc5ec\uc11c \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc911\uac04 \uac15\ub3c4\ub098 \uaca9\ub82c\ud55c \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc758 \uae30\uc900\uc744 \uc798 \ubaa8\ub974\uc2dc\uaca0\ub2e4\uace0\uc694? \uadf8\ub807\ub2e4\uba74 \uc544\ub798 \ub3c4\ud45c\ub97c \ucc38\uc870\ud574\uc8fc\uc138\uc694.\r\n<table width=\"624\">\r\n<tbody>\r\n<tr>\r\n<td><strong>\uc911\uac04<\/strong> <strong>\uac15\ub3c4<\/strong> <strong>\ud65c\ub3d9<\/strong><strong>(<\/strong><strong>\ucd5c\uc18c<\/strong><strong> 150<\/strong><strong>\ubd84<\/strong><strong>\/<\/strong><strong>\uc77c\uc8fc\uc77c<\/strong><strong>)<\/strong><\/td>\r\n<td><strong>\uaca9\ub82c\ud55c<\/strong> <strong>\ud65c\ub3d9<\/strong><strong>(<\/strong><strong>\ucd5c\uc18c<\/strong><strong> 75<\/strong><strong>\ubd84<\/strong><strong>\/<\/strong><strong>\uc77c\uc8fc\uc77c<\/strong><strong>)<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\uc815\uc6d0 \uac00\uafb8\uae30 \ub610\ub294 \uae30\ud0c0 \uc9d1\uc548\uc77c<\/td>\r\n<td>\ud14c\ub2c8\uc2a4<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\ube68\ub9ac \uac77\uae30(&gt;\/= 4.0kph)<\/td>\r\n<td>\uc218\uc601 \uc2dc\ud569<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\uc218\uc911 \uc5d0\uc5b4\ub85c\ube45<\/td>\r\n<td>\uc870\uae45 \ub610\ub294 \ud558\uc774\ud0b9<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\uc790\uc804\uac70(&lt;16kph)<\/td>\r\n<td>\uc790\uc804\uac70(&gt;16kph)<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\ud30c\uc6cc \uc694\uac00<\/td>\r\n<td>\uace0\uac15\ub3c4 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd(HIIT)<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<a href=\"https:\/\/health.gov\/paguidelines\/second-edition\/pdf\/Physical_Activity_Guidelines_2nd_edition.pdf#page=55\">\ucd9c\ucc98: \uc9c8\ubcd1 \ud1b5\uc81c \uc608\ubc29 \uc13c\ud130(CDC) \uc2e0\uccb4 \ud65c\ub3d9 \uac00\uc774\ub4dc\ub77c\uc778<\/a>\r\n<h2><strong>\uadfc\ub825<\/strong> <strong>\uc6b4\ub3d9<\/strong><strong> vs. <\/strong><strong>\uce74\ub514\uc624<\/strong> <strong>\uc6b4\ub3d9<\/strong><strong>, <\/strong><strong>\uac00\uc7a5<\/strong> <strong>\ud6a8\uacfc\uc801\uc778<\/strong> <strong>\ubc29\ubc95\uc740<\/strong><strong>?<\/strong><\/h2>\r\n\ud604\ub300 \uc0ac\ud68c\uc5d0\uc11c\ub294 \uc6b4\ub3d9\uc5d0 \uad00\ud55c \ubd90\uc774 \uc904\uc5b4\ub4e4\uc9c0 \uc54a\uace0 \uc788\uace0 \uc0c8\ub85c\uc6b4 \uc6b4\ub3d9 \ubc29\ubc95\uc774 \uacc4\uc18d\ud574\uc11c \uc778\uae30\ub97c \ub04c\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc77c\ubd80\uc758 \uacbd\uc6b0, \uadfc\ub825 \uc6b4\ub3d9\uacfc \uce74\ub514\uc624 \uc6b4\ub3d9 \uc911 \ud55c \uac00\uc9c0\ub9cc\uc774 \uc815\ub2f5\uc778 \uac83\ucc98\ub7fc \uc8fc\uc7a5\ud558\uae30\ub3c4 \ud569\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uc8fc\uc7a5\uc740 \ubaa8\ub450 \uadfc\uac70\uac00 \ubd84\uba85\ud560\uae4c\uc694? \uc804\uccb4\uc801\uc778 \uac74\uac15\uacfc \uccb4\uc911 \uad00\ub9ac \uad00\uc810\uc5d0\uc11c\ub294 \uadf8\ub807\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \ub450 \uac00\uc9c0 \uc885\ub958\uc758 \uc6b4\ub3d9\uc740 \ubaa8\ub450 \ubf08\ub97c \ud2bc\ud2bc\ud558\uac8c \ud558\uace0 \uadfc\uc721 \uc18c\uc2e4\uc744 \ubc29\uc9c0\ud558\uba70 \ub300\uc0ac\uc758 \uade0\ud615\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uccb4\uc911\uc744 \uae09\uaca9\ud788 \uac10\ub7c9\ud558\uac70\ub098 \uadfc\uc721\uc744 \ud06c\uac8c \ud0a4\uc6b0\ub294 \ub370 \uc9d1\uc911\ud558\uace0\uc790 \ud55c\ub2e4\uba74, \ubaa9\uc801\uc5d0 \ub9de\uac8c \uc6b4\ub3d9 \ubc29\ubc95\uc744 \ubcf4\uac15\ud574\uc57c \ud560 \uc218\ub3c4 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4.\r\n\r\n\uba87 \ub144 \uc804, \ub4c0\ud06c \ub300\ud559\uad50(Duke University)\uc5d0\uc11c \uc774\ub8e8\uc5b4\uc9c4 \ud55c \uc5f0\uad6c\uc5d0\uc11c\ub294 \ucc38\uc5ec\uc790\ub4e4\uc744 \uc138 \uac00\uc9c0 \uadf8\ub8f9\uc73c\ub85c \ub098\ub204\uc5c8\uc2b5\ub2c8\ub2e4. \uadf8\ub8f9 1\uc740 \uadfc\ub825 \uc6b4\ub3d9\uc744 \uc8fc\ub85c \ud558\uac8c \ud558\uc600\uc2b5\ub2c8\ub2e4. \uadf8\ub8f9 2\ub294 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \uc8fc\ub85c \ud558\uac8c \ud558\uc600\uc2b5\ub2c8\ub2e4. \uadf8\ub8f9 3\uc740 \uadfc\ub825 \uc6b4\ub3d9\uacfc \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774 \ubaa8\ub450 \ud3ec\ud568\ub41c \uc6b4\ub3d9 \ubc29\ubc95\uc744 \uc2e4\ud589\ud558\uac8c \ud558\uc600\uc2b5\ub2c8\ub2e4.\r\n\r\n\uce74\ub514\uc624 \uc6b4\ub3d9\uc744 \uc8fc\ub85c \ud55c \uadf8\ub8f9\uc740 \uadfc\ub825 \uc6b4\ub3d9\uc744 \uc8fc\ub85c \ud588\ub358 \uadf8\ub8f9\uc5d0 \ube44\ud574 \uccb4\uc911\uc744 \ub354 \ub9ce\uc774 \uc904\uc600\uc2b5\ub2c8\ub2e4. \ud55c\ud3b8, \uadfc\ub825 \uc6b4\ub3d9\uc744 \uc8fc\ub85c \ud55c \uadf8\ub8f9\uc740 \uccb4\uc911\uc774 \uc99d\uac00\ud588\uc73c\ub098, \uc774\uac83\uc740 \ubaa8\ub450 \uc9c0\ubc29\uc774 \uc544\ub2c8\ub77c \uadfc\uc721\ub7c9\uc774 \uc99d\uac00\ud55c \uacb0\uacfc\ub85c \ub098\ud0c0\ub0ac\uc2b5\ub2c8\ub2e4. \uadf8\ub9ac\uace0 \uadf8\ub8f9 3\uc740 \uc2e0\uccb4 \uc870\uc131\uba74\uc5d0\uc11c \uac00\uc7a5 \uc774\uc0c1\uc801\uc778 \ud6a8\uacfc\ub97c \ubcf4\uc600\uc2b5\ub2c8\ub2e4. \ub450 \uac00\uc9c0\ub97c \uc870\ud569\ud55c \uc6b4\ub3d9\uc740 \uccb4\uc9c0\ubc29\uc744 \uc904\uc774\uace0 \uadfc\uc721\uc744 \ub298\ub9ac\ub294 \ub370 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc774\uc5c8\uc2b5\ub2c8\ub2e4. \uc5f0\uad6c\uc790\ub4e4\uc740 \ub450 \uac00\uc9c0\ub97c \uc870\ud569\ud55c \uc6b4\ub3d9\uc774 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc774\uc5c8\uc73c\ub098 \uc774\uac83\uc740 \ub9ce\uc740 \uc2dc\uac04\uc774 \uc694\uad6c\ub418\ub294 \ub2e8\uc810\uc774 \uc788\ub2e4\uace0 \uc9c0\uc801\ud569\ub2c8\ub2e4. \uadf8\ub8f9 3\uc5d0 \uc18d\ud55c \ucc38\uc5ec\uc790\ub4e4\uc740 \uc6b4\ub3d9\ud558\ub294 \ub370 \uac00\uc7a5 \ub9ce\uc740 \uc2dc\uac04\uc744 \uc18c\ube44\ud558\uc600\uc2b5\ub2c8\ub2e4.\r\n\r\n\uadf8\ub7ec\ub098 \ubaa9\ud45c\uc5d0 \ub530\ub77c \uc801\ud569\ud55c \uc6b4\ub3d9\uc774 \uc5b4\ub5a4 \uac83\uc778\uc9c0 \uc774 \uc5f0\uad6c \uacb0\uacfc\ub97c \ud1b5\ud574 \ub354\uc6b1 \uc27d\uac8c \ud310\ub2e8\ud560 \uc218 \uc788\uac8c \ub418\uc5c8\uc2b5\ub2c8\ub2e4. \uccb4\uc911 \uad00\ub9ac\ub97c \uc6d0\ud558\uc2dc\ub098\uc694? \uadfc\uc721\uc744 \ud0a4\uc6b0\uace0 \uc2f6\uc73c\uc2e0\uac00\uc694? \uc6b4\ub3d9\ud560 \uc2dc\uac04\uc740 \ucda9\ubd84\ud558\uc2e0\uac00\uc694? \uc774\ub7ec\ud55c \uc870\uac74\ub4e4\uc744 \uace0\ub824\ud558\uba74 \uc790\uc2e0\uc758 \ubaa9\uc801\uacfc \uc77c\uacfc\uc5d0 \uac00\uc7a5 \uc801\ud569\ud55c \uc6b4\ub3d9\uc744 \uc120\ud0dd\ud560 \uc218 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4.\r\n<h2><strong>\uac74\uac15\uc744<\/strong> <strong>\uc704\ud55c<\/strong> <strong>\ucd5c\uace0\uc758<\/strong> <strong>\uc6b4\ub3d9<\/strong> <strong>\uacc4\ud68d<\/strong><\/h2>\r\n<img decoding=\"async\" class=\"aligncenter size-full wp-image-31661\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Strength-training-AdobeStock_179817756.jpg\" alt=\"\" width=\"400\" height=\"240\" \/>\r\n<ul>\r\n \t<li>\uc55e\uc11c \uc81c\uacf5\ub41c \uc6b4\ub3d9 \uac00\uc774\ub4dc\ub77c\uc778\uc740 \ucd5c\uc18c\ud55c\uc758 \uad8c\uc7a5 \uc218\uc900\uc785\ub2c8\ub2e4(\uc911\uac04 \uac15\ub3c4, 150\ubd84\/\uc77c\uc8fc\uc77c \ub610\ub294 \uace0\uac15\ub3c4, 75\ubd84\/\uc77c\uc8fc\uc77c). \uc774\uac83\uc740 \uccb4\uc911 \uc720\uc9c0\ub9cc\uc744 \ubaa9\uc801\uc73c\ub85c \ud558\ub294 \uacbd\uc6b0 \uac00\uc7a5 \uc801\ud569\ud55c \uac00\uc774\ub4dc\ub77c\uc778\uc785\ub2c8\ub2e4.<\/li>\r\n \t<li>\uce74\ub514\uc624 \uc6b4\ub3d9\uc740 \uce7c\ub85c\ub9ac\ub97c \uac00\uc7a5 \ub9ce\uc774 \uc18c\ubaa8\ud558\uac8c \ud574\uc8fc\ub294 \uc6b4\ub3d9 \ubc29\ubc95\uc785\ub2c8\ub2e4. \ub530\ub77c\uc11c 15\ubd84 \ub3d9\uc548 \ub364\ubca8\uc744 \ub4dc\ub294 \uac83\ubcf4\ub2e4\ub294 \uc870\uae45\ud558\ub294 \uac83\uc774 \uce7c\ub85c\ub9ac \uc18c\ubaa8\uc5d0 \ub354 \ud070 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/li>\r\n \t<li>\uadf8\ub7ec\ub098 \uccb4\uc911\uc744 \uc904\uc774\uace0\uc790 \ud55c\ub2e4\uba74, \uadfc\ub825 \uc6b4\ub3d9\uacfc \uce74\ub514\uc624 \uc6b4\ub3d9\uc744 \uc870\ud569\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \uc774\uc0c1\uc801\uc774\ub77c\uace0 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub54c, \uadfc\ub825 \uc6b4\ub3d9\uc744 \uba3c\uc800 \ud558\uace0 \uce74\ub514\uc624 \uc6b4\ub3d9\uc73c\ub85c \ub9c8\uac10\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \uadf8\ub807\uac8c \ud558\uba74 \uadfc\ub825 \uc6b4\ub3d9\uc744 \ud558\ub294 \ub3d9\uc548 \ub192\uc544\uc9c4 \uc2ec\uc7a5 \ubc15\ub3d9\uc218\uac00 \uce74\ub514\uc624 \uc6b4\ub3d9\uc744 \ud558\ub294 \ub3d9\uc548\uc5d0\ub3c4 \uacc4\uc18d\ud574\uc11c \uc720\uc9c0\ub418\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4.<\/li>\r\n \t<li>\uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6b8 \ub54c\ub294 \ub098\uc774 \ub610\ud55c \uace0\ub824\ud574\uc57c \ud569\ub2c8\ub2e4. \ub9cc 30\uc138\uac00 \ub118\uc5c8\ub2e4\uba74, \uadfc\uc721 \uc18c\uc2e4\uc744 \uc608\ubc29\ud558\uae30 \uc704\ud55c \uc6b4\ub3d9\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \ub530\ub77c\uc11c \uadfc\ub825 \uc6b4\ub3d9\uc744 \ubc18\ub4dc\uc2dc \ucd94\uac00\ud574\uc57c \ud560 \uac83\uc785\ub2c8\ub2e4.<\/li>\r\n \t<li>\uadf8\ub9ac\uace0 \uccb4\uc911 \uad00\ub9ac \ubc0f \uccb4\uc911 \uac10\ub7c9\uc740 \uc6b4\ub3d9\ub9cc\uc73c\ub85c \ud560 \uc218 \uc788\ub294 \uac83\uc740 \uc544\ub2c8\ub77c\ub294 \uc0ac\uc2e4\uc744 \uae30\uc5b5\ud574\uc57c \ud569\ub2c8\ub2e4. \uc2dd\uc0ac \uc870\uc808\uc774 \uc774\ub8e8\uc5b4\uc9c0\uc9c0 \uc54a\ub294\ub2e4\uba74, \uc774\ub7ec\ud55c \ubaa9\ud45c\ub97c \uc774\ub8e8\uae30\ub294 \uc27d\uc9c0 \uc54a\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4. \uc131\uacf5\uc744 \uc704\ud574\uc11c\ub294 \uade0\ud615 \uc788\ub294 \uc2dd\uc0ac\uc640 \uc6b4\ub3d9\uc744 \ud568\uaed8 \ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/li>\r\n<\/ul>\r\n\uc774\uc81c \uc2e4\ucc9c\ud558\ub294 \uc77c\ub9cc \ub0a8\uc558\uc2b5\ub2c8\ub2e4. \ubaa8\ud2f0\ubca0\uc774\uc158\uc774 \ubb34\uc5c7\uc774\uc5c8\ub294\uc9c0 \ub5a0\uc62c\ub824\uc8fc\uc138\uc694. \uadf8\uac83\uc774 \uccb4\uc911 \uad00\ub9ac, \uac10\ub7c9, \ub610\ub294 \uadfc\uc721 \uc99d\uac00\ub098 \uc778\uc0dd\uc744 \uc990\uae30\uae30 \uc704\ud574\uc11c\ub77c\uba74 \uc774 \ubaa8\ub4e0 \uac83\uc740 \uba4b\uc9c4 \ubaa9\ud45c\uc774\uba70 \uc2e4\ud604 \uac00\ub2a5\ud55c \ubaa9\ud45c\uc785\ub2c8\ub2e4. \ubaa8\ud2f0\ubca0\uc774\uc158\uacfc \ubaa9\ud45c\uc5d0 \uc774\ub984\uc744 \ubd99\uc5ec \ub9c8\uc74c\uc744 \ub2e4\uc9c0\ub294 \uac83\ubd80\ud130 \uc2dc\uc791\ud574\uc8fc\uc138\uc694. \uc88b\uc544\ud558\ub294 \ud65c\ub3d9\uc744 \uc120\ud0dd\ud558\uace0 \uce5c\uad6c\ub098 \uac00\uc871\uacfc \ud568\uaed8\ud568\uc73c\ub85c\uc368 \uc9c0\ub8e8\ud568\uc744 \uc904\uc774\uace0 \ucc45\uc784\uac10\uc744 \ub192\uc5ec\uc8fc\uc138\uc694. \uadf8\ub807\uac8c \ud55c\ub2e4\uba74, \uc5b4\ub290\uc0c8 \uc80a\uc5c8\uc744 \ub54c \uc785\uc5c8\ub358 \uccad\ubc14\uc9c0\ub97c \uc785\uace0 \ubc84\ud0b7\ub9ac\uc2a4\ud2b8\uc5d0 \uc801\uc5c8\ub358 \ub9c8\ub77c\ud1a4 \ub300\ud68c\ub97c \uc644\uc8fc\ud558\uba70 \uc5ec\uc720 \uc788\uac8c \uacc4\ub2e8\uc744 \uc624\ub974\ub294 \ubaa8\uc2b5\uc73c\ub85c \ubcc0\ud574 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4.\r\n\r\n<div  class='togglecontainer av-1bsajrt-e051a04f92c82fdf0b72d573666638e1  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\r\n<section class='av_toggle_section av-vh2ptl-f24ae90d938138f1a908b896e6a6764d'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-1' data-fake-id='#toggle-id-1' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-1' data-slide-speed=\"200\" data-title=\"\ucc38\uace0 \ubb38\ud5cc\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \ucc38\uace0 \ubb38\ud5cc\" data-aria_expanded=\"Click to collapse: \ucc38\uace0 \ubb38\ud5cc\">\ucc38\uace0 \ubb38\ud5cc<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-1' aria-labelledby='toggle-toggle-id-1' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p><a href=\"http:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\">\u201cAmerican Heart Association Recommendations for Physical Activity in Adults and Kids.\u201d American Heart Association.<\/a><\/p>\n<p><a href=\"https:\/\/www.cnn.com\/2017\/03\/06\/health\/cardio-lifting-weight-loss-partner\/index.html\">\u201cCardio vs. weights: Which is better for weight loss?\u201d CNN Health.<\/a><\/p>\n<p><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/osteoporosis\/in-depth\/osteoporosis\/art-20044989\">\u201cExercising with osteoporosis: Stay active the safe way.\u201d Mayo Clinic.<\/a><\/p>\n<p><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/how-much-exercise-is-optimal-for-heart-health\">\u201cHow much exercise is optimal for heart health?\u201d Harvard Heart Letter.<\/a><\/p>\n<p><a href=\"https:\/\/health.gov\/paguidelines\/second-edition\/pdf\/Physical_Activity_Guidelines_2nd_edition.pdf#page=55\">\u201cPhysical Activity Guidelines for Americans, 2nd edition.\u201d Office of Disease Prevention and Health Promotion.<\/a><\/p>\n<p><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/preserve-your-muscle-mass\">\u201cPreserve your muscle mass.\u201d Harvard Men\u2019s Health Watch.<\/a><\/p>\n<p><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/strength-training-builds-more-than-muscles\">\u201cStrength training builds more than muscles.\u201d Healthbeat.<\/a><\/p>\n<\/div><\/div><\/div><\/section>\r\n\r\n<\/div>\r\n\r\n<!-- \/wp:post-content -->","protected":false},"excerpt":{"rendered":"<p>\uc80a\uc5c8\uc744 \ub54c \uc785\uc5c8\ub358 \uccad\ubc14\uc9c0\ub97c \ub2e4\uc2dc \uc785\uc744 \uc218 \uc788\ub294 \ubab8\ub9e4\ub97c \uac00\uafb8\uace0 \uc2f6\uc73c\uc2e0\uac00\uc694? \ubc84\ud0b7\ub9ac\uc2a4\ud2b8\uc5d0 \uc801\uc5c8\ub358 \ub9c8\ub77c\ud1a4 \ub300\ud68c\uc5d0 \ucc38\uac00\ud558\uace0 \uc2f6\uc73c\uc2e0\uac00\uc694? \uc544\uc774\uc640 \uc190\uc8fc\ub4e4\uc744 \ub3cc\ubcf4\ub294 \ub370 \uccb4\ub825\uc774 \ub354 \ud544\uc694\ud558\ub2e4\uace0 \uc0dd\uac01\ub418\uc2dc\ub098\uc694? \uc544\ub2c8\uba74, \ub2e8\uc21c\ud788 \uacc4\ub2e8\uc744 \uc624\ub97c \ub54c \uc228\uc774 \ucc28\uc9c0 \uc54a\uac8c \ub418\uae30\ub97c \uc6d0\ud558\uc2dc\ub098\uc694? \uc774\ucc98\ub7fc \uc6b0\ub9ac \ubab8\uc744 \uc6c0\uc9c1\uc5ec\uc57c \ud560 \ub3d9\uae30\ub294 \uc218\uc5c6\uc774 \ub9ce\uc2b5\ub2c8\ub2e4. \uadf8\ub9ac\uace0 \uc6b0\ub9ac \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \ubc29\ubc95 \ub610\ud55c \uc218\uc5c6\uc774 \ub9ce\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc5b4\ub5bb\uac8c \uc6c0\uc9c1\uc774\ub294 \uac83\uc774 [&hellip;]<\/p>\n","protected":false},"author":5186,"featured_media":31701,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[285],"tags":[20813],"class_list":["post-31727","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition_spotlight-ko","tag-fitness-ko"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\uadfc\ub825 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