{"id":33281,"date":"2019-02-22T10:00:37","date_gmt":"2019-02-22T17:00:37","guid":{"rendered":"https:\/\/askthescientists.com\/?p=33281"},"modified":"2019-02-18T09:52:43","modified_gmt":"2019-02-18T16:52:43","slug":"weekend-warrior","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/ko\/weekend-warrior\/","title":{"rendered":"\uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4(Weekend Warrior)\ub97c \uc704\ud55c \ud65c\uc6a9 \ud301"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-33385\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Rock-climbing-AdobeStock_130009258-835x418.jpg\" alt=\"Female rock climber at Riverside Quarry, California\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Rock-climbing-AdobeStock_130009258.jpg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Rock-climbing-AdobeStock_130009258-400x200.jpg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Rock-climbing-AdobeStock_130009258-768x384.jpg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Rock-climbing-AdobeStock_130009258-705x353.jpg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Rock-climbing-AdobeStock_130009258-450x225.jpg 450w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p><em>4\uc2dc 59\ubd84&#8230; \uc9f8\uae4d, \uc9f8\uae4d, \uc9f8\uae4d, \uc9f8\uae4d&#8230;\ub561! \uc624\ud6c4 5\uc2dc! <\/em>\ud589\ubcf5. \uc790\uc720. \ubaa8\ud5d8. \uc601\uc6d0\ud788 \uc624\uc9c0 \uc54a\uc744 \uac83\ub9cc \uac19\ub358 \uc2dc\uac04\uc774 \ub4dc\ub514\uc5b4 \ucc3e\uc544\uc654\uc2b5\ub2c8\ub2e4. \uae08\uc694\uc77c \uc624\ud6c4 5\uc2dc. \ub4dc\ub514\uc5b4 \uc8fc\ub9d0\uc774 \uc2dc\uc791\ub418\uc5c8\uc2b5\ub2c8\ub2e4. \uc774\uc81c\ub294 \uc8fc\ub2f9 40\uc2dc\uac04\uc758 \uc758\ubb34\uc5d0\uc11c \ubc97\uc5b4\ub098 \ubaa8\ud5d8\uc744 \ub5a0\ub0a0 \uc218 \uc788\uac8c \ub418\uc5c8\uc2b5\ub2c8\ub2e4. \ubb3c\ub860 \uc8fc\uc5b4\uc9c4 \uc2dc\uac04\uc774 \uc81c\ud55c\ub418\uc5b4 \uc788\ub2e4\ub294 \uc0ac\uc2e4 \ub610\ud55c \uc798 \uc54c\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc6d4\uc694\uc77c \uc624\uc804 \uc790\uba85\uc885\uc774 \uc6b8\ub9ac\uba74 \uc774\ud2c0\uac04\uc758 \uc790\uc720\ub97c \ub4a4\ub85c\ud558\uace0 \ud604\uc2e4\ub85c \ub3cc\uc544\uc640\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<hr \/>\n<h2><strong>\uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4(Weekend Warrior)\ub780?<\/strong><\/h2>\n<p>\uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4\ub294 \uc6b4\ub3d9\uc5d0 \ub300\ub2e8\ud55c \uc5f4\uc815\uc744 \uac00\uc9c4 \uc0ac\ub78c\ub4e4\uc785\ub2c8\ub2e4. \uadf8\ub4e4\uc740 \ud504\ub85c \uc6b4\ub3d9\uc120\uc218\ub294 \uc544\ub2c8\uc9c0\ub9cc, \uadf8\ub4e4\uacfc \ub9c8\ucc2c\uac00\uc9c0\ub85c \uc5f4\uc2ec\ud788 \uc6b4\ub3d9\ud558\uace0 \uc2f6\uc5b4 \ud558\uace0 \uadf8\ub7ec\ud55c \ud6c8\ub828\uc744 \uc9c1\uc7a5\uc5d0 \uc5bd\ub9e4\uc774\uc9c0 \uc54a\uc544\ub3c4 \ub418\ub294 \uc9e7\uc740 \uc2dc\uac04\uc5d0 \ud558\uae30\ub97c \uc6d0\ud569\ub2c8\ub2e4. \uc8fc\uc911\uc5d0 \uc6d0\ud558\ub294 \uc6b4\ub3d9 \uc131\uacfc\ub97c \ub2ec\uc131\ud558\uae30 \uc704\ud55c \uc2dc\uac04\uc774 \ubd80\uc871\ud55c \uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4\ub294 \uc8fc\ub9d0\uc744 \ucd5c\ub300\ud55c \ud65c\uc6a9\ud558\uace0 \uc2f6\uc5b4 \ud569\ub2c8\ub2e4. \ub530\ub77c\uc11c, \uc774\ub4e4\uc740 \uc77c\uc8fc\uc77c \uc911 \ud558\ub8e8\ub098 \uc774\ud2c0 \ub3d9\uc548 \uad8c\uc7a5 \uc6b4\ub3d9\ub7c9\uc758 \uc804\ubd80\ub97c \uc544\ub2d0\uc9c0\ub77c\ub3c4 \ub300\ubd80\ubd84 \ub2ec\uc131\ud558\uae30 \uc704\ud574 \ub178\ub825\ud569\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uc6b4\ub3d9\uc740 \ubaa8\ud5d8 \uc2a4\ud3ec\uce20\ub098 \ub9c8\ub77c\ud1a4, \ub610\ub294 \uadf8\ubc16\uc5d0 \ub2e4\uc591\ud55c \uc2a4\ud3ec\uce20 \ubc0f \uc720\ucf8c\ud55c \uc561\ud2f0\ube44\ud2f0 \ub4f1\uc73c\ub85c \uc774\ub8e8\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<hr \/>\n<p>\uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4\ub294 <a href=\"https:\/\/askthescientists.com\/ko\/motivation\/\">\uc131\ucde8\uc695\uc774 \ub192\uc740 \uc0ac\ub78c\ub4e4<\/a>\uc785\ub2c8\ub2e4. \uc774\ub4e4\uc740 \uc77c\uc8fc\uc77c\uc5d0 5\uc77c, \ud558\ub8e8 8\uc2dc\uac04 \ub3d9\uc548 \uc5f4\uc2ec\ud788 \uc77c\ud558\uace0 \ub0a8\ub294 \uc2dc\uac04\uc744 \ucd5c\ub300\ud55c \ud65c\uc6a9\ud558\uae30 \uc704\ud574 \ucd5c\uc120\uc744 \ub2e4\ud569\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc8fc\ub9d0\uc740 \ub108\ubb34 \uc9e7\uae30 \ub54c\ubb38\uc5d0 \ub2ec\ucf64\ud558\uc9c0\ub9cc\uc740 \uc54a\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uc8fc\ub9d0\uc744 \uc5b4\ub5bb\uac8c \ud558\uba74 \ucd5c\ub300\ud55c \ud65c\uc6a9\ud560 \uc218 \uc788\uc744\uae4c\uc694? \ub2e4\uc74c \uc139\uc158\uc5d0\uc11c \uc8fc\ub9d0\uc744 \uc54c\ucc28\uac8c \ubcf4\ub0b4\ub294 \ub2e4\uc591\ud55c \ud301\uacfc \ub178\ud558\uc6b0\ub97c \uc54c\uc544\ubcf4\uc138\uc694.<\/p>\n<h2><strong>\uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4 \uc6b4\ub3d9 \ud301<\/strong><\/h2>\n<p>\uc138\uacc4 \ubcf4\uac74 \uae30\uad6c(WHO)\uc5d0\uc11c\ub294 \uc131\uc778\ub4e4\uc774 \ub9e4\uc8fc \uc720\uc0b0\uc18c \uc6b4\ub3d9\uacfc \uadfc\ub825 \uc6b4\ub3d9(2\ud68c)\uc744 \uaddc\uce59\uc801\uc73c\ub85c \ud558\uae30\ub97c \uad8c\uace0\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc911\uac04 \uac15\ub3c4\uc758 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uc77c\uc8fc\uc77c\uc5d0 \ucd5c\uc18c\ud55c 150\ubd84 \uc774\uc0c1 \ud574\uc57c \ud569\ub2c8\ub2e4. \uaca9\ub82c\ud55c \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \ub300\ub7b5 75\ubd84 \uc774\uc0c1 \ud558\uae30\ub97c \uad8c\uc7a5\ud569\ub2c8\ub2e4. (<a href=\"https:\/\/askthescientists.com\/ko\/strength-vs-cardio\/\">\ub354 \uc790\uc138\ud55c \uc815\ubcf4\ub97c \uc6d0\ud558\uc2dc\uba74 \uc62c\ubc14\ub978 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc218\ub9bd\ud558\ub294 \ubc29\ubc95\uc5d0 \uad00\ud55c \ubcf8 \ube14\ub85c\uadf8 \uac8c\uc2dc\uae00\uc744 \ucc38\uace0\ud574\uc8fc\uc138\uc694<\/a>)<\/p>\n<p>\uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4\ub4e4\uc740 \uc774\ub7ec\ud55c \uad8c\uc7a5 \uc6b4\ub3d9 \uc2dc\uac04\uc744 \uc77c\uc8fc\uc77c \ub3d9\uc548 \uc870\uae08\uc529 \ucc44\uc6b0\ub294 \ub300\uc2e0 \ud558\ub8e8\ub098 \uc774\ud2c0\uc5d0 \uc644\ub8cc\ud558\uace0 \uc2f6\uc5b4 \ud569\ub2c8\ub2e4. \uc774\ucc98\ub7fc \uc6b4\ub3d9\uc744 \ubab0\uc544\uc11c \ud558\ub294 \uac83\uc740 \uc138\uacc4 \ubcf4\uac74 \uae30\uad6c\uc5d0\uc11c \uc758\ub3c4\ud588\ub358 \ubc14\ub294 \uc544\ub2d9\ub2c8\ub2e4. \uadf8\ub807\ub2e4\uba74, \uc774\ucc98\ub7fc \uc6b4\ub3d9\uc744 \ud55c\uaebc\ubc88\uc5d0 \ud558\ub294 \uac83\uc740 \uc774\uc810\uc774 \uc5c6\uc744\uae4c\uc694?<\/p>\n<p>\uc804\ud600 \uadf8\ub807\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \ubbf8\uad6d \uc758\ud559 \ud611\ud68c \ub0b4\uacfc \uc800\ub110(Journal of the American Medical Association Internal Medicine)\uc5d0 \ubc1c\ud45c\ub41c \ud55c \uc5f0\uad6c\uc5d0 \ub530\ub974\uba74 \uac71\uc815\ud560 \ud544\uc694\uac00 \uc5c6\uc2b5\ub2c8\ub2e4. \uc774 \uc5f0\uad6c\uc5d0\uc11c\ub294 60,000\uba85 \uc774\uc0c1\uc758 \ucc38\uc5ec\uc790\ub4e4\uc744 20\ub144 \ub118\uac8c \uad00\ucc30\ud558\uc600\uc2b5\ub2c8\ub2e4. \ucc38\uc5ec\uc790\ub4e4\uc740 \uc6b4\ub3d9 \uc2b5\uad00\uc5d0 \ub530\ub77c \ud65c\ub3d9\uc801(\uc77c\uc8fc\uc77c\uc5d0 3\ud68c \uc774\uc0c1 \uc6b4\ub3d9), \uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4(\uc77c\uc8fc\uc77c\uc5d0 1-2\ud68c \uc6b4\ub3d9\uc73c\ub85c \uad8c\uc7a5\ub7c9 \ub2ec\uc131), \ube44\ud65c\ub3d9\uc801(\uc77c\uc8fc\uc77c\uc5d0 1-2\ud68c \uc6b4\ub3d9\uc73c\ub85c \uad8c\uc7a5\ub7c9 \ubbf8\ub2ec) \uadf8\ub8f9\uc73c\ub85c \ub098\ub204\uc5c8\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc774 \uc5f0\uad6c \uacb0\uacfc \ud65c\ub3d9\uc801\uc778 \uadf8\ub8f9\uc740 \ubb3c\ub860 \uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4 \uadf8\ub8f9 \ub610\ud55c \uac74\uac15 \uc0c1\ud0dc\uac00 \ud6e8\uc52c \uc591\ud638\ud55c \uac83\uc73c\ub85c \ub098\ud0c0\ub0ac\uc2b5\ub2c8\ub2e4. \ud2b9\ud788 \uc77c\uc8fc\uc77c\uc5d0 1\uc77c \uc774\uc0c1\ub9cc \ucda9\ubd84\ud788 \ud65c\ub3d9\ud558\uba74 \uac74\uac15 \ubb38\uc81c\uac00 \ubc1c\uc0dd\ud560 \ud655\ub960\uc774 30% \uc904\uc5b4\ub4dc\ub294 \uac83\uc73c\ub85c \ub098\ud0c0\ub0ac\uc2b5\ub2c8\ub2e4. \uae30\uc5b5\ud574\uc57c \ud560 \uc810\uc740 \uc6b4\ub3d9\ud558\ub294 \uc2dc\uac04 \ubc0f \ubc29\uc2dd\uacfc \uc0c1\uad00\uc5c6\uc774 \uc801\ub2f9\ud55c \uc6b4\ub3d9\ub7c9\ub9cc \uc774\ub8e9\ud55c\ub2e4\uba74 \uac19\uc740 \ud6a8\uacfc\ub97c \uac70\ub458 \uc218 \uc788\ub2e4\ub294 \uc0ac\uc2e4\uc785\ub2c8\ub2e4.<\/p>\n<p>\ub530\ub77c\uc11c \ubc14\uc05c \uc5c5\ubb34\ub85c \uc778\ud574 \uc8fc\ub9d0\uc5d0\ub9cc \uc6b4\ub3d9\ud558\ub294 \uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4\uac00 \ub420 \uc218\ubc16\uc5d0 \uc5c6\ub2e4\uace0 \ud574\ub3c4 \uc0c1\uad00\uc5c6\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \ucd5c\ub300\ud654\ud560 \uc218 \uc788\ub294 \ubc29\ubc95\uc740 \ub9ce\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \ud6a8\uacfc\ub294 \uc900\ube44 \uc6b4\ub3d9\uc774\ub098 \uc815\ub9ac \uc6b4\ub3d9\uc744 \ub354\uc6b1 \uaf3c\uaf3c\ud558\uac8c \ud558\uac70\ub098 \ud06c\ub85c\uc2a4 \ud2b8\ub808\uc774\ub2dd\uc5d0 \uc0c8\ub85c\uc6b4 \uc6b4\ub3d9\uc744 \ub354\ud574\ubcf4\uac70\ub098 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \ub2e4\uc2dc \uc0b4\ud3b4\ubcf4\ub294 \uac83 \ub4f1\uc73c\ub85c \uc774\ub8f0 \uc218 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4. \uc774\ub97c \uc704\ud574\uc11c\ub294 \ub2e4\uc74c\uacfc \uac19\uc740 \uc544\uc774\ub514\uc5b4\ub97c \uace0\ub824\ud574\ubcf4\uc138\uc694.<\/p>\n<h3>\ub2e4\uc774\ub0b4\ubbf9 \uc2a4\ud2b8\ub808\uce6d(Dynamic Stretching)<\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33396\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Stretching-AdobeStock_92318686.jpg\" alt=\"Beautiful young woman practicing or exercising, doing sports in park\" width=\"400\" height=\"240\" \/><\/p>\n<p>\ub2e4\uc774\ub0b4\ubbf9 \uc2a4\ud2b8\ub808\uce6d\uc774\ub780 \uc815\uc9c0\ud55c \uc0c1\ud0dc\uac00 \uc544\ub2cc \uc6c0\uc9c1\uc774\ub294 \uc0c1\ud0dc\uc5d0\uc11c \uc2a4\ud2b8\ub808\uce6d\uc77c \uc2e4\uc2dc\ud558\ub294 \uac83\uc744 \uc758\ubbf8\ud569\ub2c8\ub2e4. \ub2e4\uc774\ub0b4\ubbf9 \uc2a4\ud2b8\ub808\uce6d\uc740 \uadfc\uc721\uc744 \ud480\uc5b4\uc8fc\ub294 \ub3d9\uc2dc\uc5d0 \uc2ec\uc7a5 \ubc15\ub3d9\uc218\ub97c \ub192\uc774\uace0 \ud608\uc561 \ud750\ub984\uc744 \uc88b\uac8c \ud558\ub294 \uc7a5\uc810\uc774 \uc788\uc2b5\ub2c8\ub2e4. \uc2a4\ud2b8\ub808\uce6d\ud560 \ub54c \ud6a8\uacfc\ub97c \ucd5c\ub300\ud654\ud558\uc2dc\ub824\uba74 \uac78\uc73c\uba74\uc11c \ud558\ub294 \ub7f0\uc9c0\ub97c \uc2dc\ub3c4\ud574\ubcf4\uc138\uc694. \ubc1c\uc744 \ub0b4\ub514\ub38c \ub7f0\uc9c0 \ud560 \ub54c\ub294 \uc7a0\uc2dc \uba48\ucd98 \uc0c1\ud0dc\uc5d0\uc11c \uadfc\uc721\uc774 \uc57d\uac04 \ud33d\ud33d\ud558\uac8c \ub290\uaef4\uc9c8 \ub54c\uae4c\uc9c0 \ucd5c\ub300\ud55c \ubab8\uc744 \ub0ae\ucd94\uace0 \ub0b4\ub514\ub518 \ubc1c \ubc18\ub300\ucabd \ud314\uc740 \uba38\ub9ac \uc704\ub85c \uc62c\ub9bd\ub2c8\ub2e4. \uc774 \ub3d9\uc791\uc740 <a href=\"https:\/\/askthescientists.com\/ko\/joints\/\">\uc5b4\uae68 \uad00\uc808<\/a>\uc744 \ud480\uc5b4\uc8fc\uba74\uc11c \uac19\uc740 \ucabd \uc5c9\ub369\uc774 \uad74\uadfc\uc744 \uc2a4\ud2b8\ub808\uce6d\ud574\uc8fc\ub294 \ud6a8\uacfc\uac00 \uc788\uc2b5\ub2c8\ub2e4. \ubc1c\uc744 \ubc14\uafb8\uc5b4 \uac00\uba74\uc11c \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/p>\n<h3>\uc6b4\ub3d9 \uac15\ub3c4 \uc99d\uac00<\/h3>\n<p>\uc6b4\ub3d9\ud558\ub294 \ub3d9\uc548 \uac15\ub3c4\ub97c \uacc4\uc18d\ud574\uc11c \ub192\uc5ec\ubcf4\uc138\uc694. \uc774\uac83\uc740 \ucc98\uc74c\ubd80\ud130 \uaca9\ub82c\ud558\uac8c \uc6b4\ub3d9\ud558\ub294 \ub300\uc2e0 \uc2dc\uac04\uc5d0 \ub530\ub77c \uc6b4\ub3d9 \uac15\ub3c4\ub97c \uc810\ucc28 \uc62c\ub9ac\ub294 \uac83\uc744 \uc758\ubbf8\ud569\ub2c8\ub2e4. \uc6b4\ub3d9 \uac15\ub3c4\ub97c \ub192\uc774\ub294 \ubc29\ubc95\uc740 \uc2a4\ud50c\ub9bf \ud0c0\uc784(split time), \uc911\ub7c9, \uc2ec\ubc15\uc218, \ud30c\uc6cc\ubbf8\ud130 \ub4f1\uacfc \uac19\uc740 \uae30\uc900\uc744 \ud1b5\ud574 \uc815\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc2dc\uac04\uc740 \uac00\uc7a5 \uac04\ub2e8\ud55c \uc7a5\ube44\ub85c \uac00\uc7a5 \uc27d\uac8c \uce21\uc815\ud560 \uc218 \uc788\uc73c\ubbc0\ub85c \uc774 \ubc29\uc2dd\uc744 \ucc98\uc74c \uc2dc\ub3c4\ud55c\ub2e4\uba74 \uc5ec\uae30\uc5d0\uc11c\ubd80\ud130 \uc2dc\uc791\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc6b4\ub3d9 \uc138\uc158 \ucd08\uae30 \ub2e8\uacc4\uc5d0\uc11c \uacc4\uc18d\ud574\uc11c \uc900\ube44 \uc6b4\ub3d9\ud560 \ub54c, \uac15\ub3c4\uc758 \uae30\uc900\uc73c\ub85c \uc2dc\uac04\uc744 \uc0ac\uc6a9\ud569\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \ub2ec\ub9ac\uae30 \uc6b4\ub3d9\uc744 \ud55c\ub2e4\uba74, 1\ud68c\ub97c \uc644\uc131\ud558\uac70\ub098 \uad6c\uac04\uc744 \uc644\uc8fc\ud558\ub294 \ub370 \uac78\ub9ac\ub294 \uc2dc\uac04\uc744 \uce21\uc815\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc6b4\ub3d9\uc744 \uacc4\uc18d\ud558\uba74\uc11c \uc774 \uc2a4\ud50c\ub9bf \ud0c0\uc784\uc744 \uc99d\uac00\uc2dc\ucf1c\ubcf4\uc138\uc694. \ub2e4\uc2dc \ub9d0\ud574, \ub2ec\ub9ac\uae30 1\ud68c\ub97c \uc644\uc131\ud558\uac70\ub098 \uad6c\uac04\uc744 \uc644\uc8fc\ub97c \ubc18\ubcf5\ud560 \ub54c\ub9c8\ub2e4 \ub354 \ube68\ub9ac \ub2ec\ub9ac\ub294 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uacfc \uac19\uc774 \uc6d0\ud558\ub294 \uc561\ud2f0\ube44\ud2f0\uac00 \uc774\ub7ec\ud55c \uc2dc\uac04 \uce21\uc815 \ubc29\uc2dd\uc5d0 \ub9de\uc9c0 \uc54a\ub294\ub2e4\uba74, \ub2e4\ub978 \uc804\ub7b5\uc744 \ud65c\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud55c \uac00\uc9c0 \uc608\ub85c, \uc815\ud574\uc9c4 \uc2dc\uac04 \uc774\ub0b4\uc5d0 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd \uc644\uc131\ud558\ub294 \ubc29\ubc95\uc774 \uc788\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uba3c\uc800 \uac00\ubcbc\uc6b4 \uc911\ub7c9\ubd80\ud130 \uc2dc\uc791\ud569\ub2c8\ub2e4. \uadf8\ub2e4\uc74c \ubc18\ubcf5\ud560 \ub54c\ub9c8\ub2e4, \uc911\ub7c9\uc744 \ub298\ub824\uc8fc\uba74 \ubab8\uc5d0 \ubb34\ub9ac\ub97c \uc801\uac8c \uc8fc\uba74\uc11c\ub3c4 \uac15\ub3c4\ub97c \ub192\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>\uace0\uac15\ub3c4 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd(High-Intensity Interval Training)<\/h3>\n<p>\uac00\uc7a5 \uc9e7\uc740 \uc2dc\uac04\uc5d0 \ucd5c\uace0\uc758 \ud6a8\uacfc\ub97c \ubcf4\uace0 \uc2f6\ub2e4\uba74, \uace0\uac15\ub3c4 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd(HIIT)\uc744 \uc120\ud0dd\ud558\ub294 \ubc29\ubc95\ub3c4 \uace0\ub824\ud574\ubcfc \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub9ac\uace0 \uc9c0\uae08 \ud558\uace0 \uc788\ub294 \uc6b4\ub3d9 \uc77c\uacfc\uc5d0 \uc0c8\ub85c\uc6b4 \ubcc0\ud654\ub97c \uc8fc\uace0 \uc2f6\uc744 \ub54c\ub3c4 \uc774 \uc6b4\ub3d9 \ubc29\ubc95\uc744 \ucd94\uac00\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. HIIT\ub294 \ub2e8\uc2dc\uac04\uc5d0 \uac15\ub3c4 \ub192\uc740 \uce74\ub514\uc624 \uc6b4\ub3d9\uc744 \ud68c\ubcf5 \uc2dc\uac04\uc744 \uac70\uc758 \uc8fc\uc9c0 \uc54a\uace0 \uc218\ud589\ud558\ub294 \ubc29\uc2dd\uc744 \uc758\ubbf8\ud569\ub2c8\ub2e4. \uac00\uc7a5 \uc720\uba85\ud55c HIIT\ub85c\ub294 \uc77c\ubcf8 \uacfc\ud559\uc790 \uc774\uc988\ubbf8 \ud0c0\ubc14\ud0c0 \ubc15\uc0ac(Dr. Izumi Tabata)\uac00 \uac1c\ubc1c\ud55c \ud0c0\ubc14\ud0c0 \ud2b8\ub808\uc774\ub2dd(Tabata training)\uc774 \uc788\uc2b5\ub2c8\ub2e4. \ud0c0\ubc14\ud0c0 \ud2b8\ub808\uc774\ub2dd\uc740 \uc77c\ubc18\uc801\uc73c\ub85c 20\ucd08 \uc6b4\ub3d9\uacfc 10\ucd08 \ud734\uc2dd\uc744 8\ud68c \ubc18\ubcf5\ud558\ub294 \ubc29\ubc95\uc73c\ub85c \uad6c\uc131\ub429\ub2c8\ub2e4. \uc774 \uc6b4\ub3d9\uc758 \uae30\ubcf8 \uac1c\ub150\uc740 20\ucd08 \ub3d9\uc548 \ucd5c\ub300\ud55c \uac15\ub3c4 \ub192\uac8c \uc6b4\ub3d9\ud558\uace0 \ud734\uc2dd \uc2dc\uac04\uc740 \uc9e7\uac8c \uac00\uc9c0\ub294 \uac83\uc785\ub2c8\ub2e4. \uc774\uc640 \uac19\uc740 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd\uc740 \ucd5c\uace0\uc758 \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \ub2ec\uc131\ud558\ub294 \ub370 \uaf2d \ud544\uc694\ud55c \uadfc\uc721\uc758 \ubbf8\ud1a0\ucf58\ub4dc\ub9ac\uc544 \uae30\ub2a5(\uadfc\uc721\uc5d0\uc11c \uc5d0\ub108\uc9c0\uac00 \uc0dd\uc131\ub418\ub294 \ubc29\uc2dd)\uc744 \ucd09\uc9c4\ud569\ub2c8\ub2e4.<\/p>\n<h2><strong>\ubc14\uc05c \uc2a4\ucf00\uc904\uc5d0 \uaf2d \ub9de\ub294 \ud3b8\ub9ac\ud558\uace0 \uc2e0\uc18d\ud55c \uc5d0\ub108\uc9c0<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33473\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Workout-fuel-AdobeStock_161962986.jpg\" alt=\"Sweaty young man eating energy bar at gym. Handsome mid guy enjoying chocolate after a heavy workout in fitness studio. Fit man biting a snack and resting on bench.\" width=\"400\" height=\"240\" \/><\/p>\n<p>\uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4\ub4e4\uc740 \ub0ad\ube44\ud560 \uc2dc\uac04\uc774 \uc5c6\uc2b5\ub2c8\ub2e4. \uadf8\ub4e4\uc740 \uc8fc\ub9d0\uc5d0\ub3c4 \uc2a4\ucf00\uc904\uc5d0 \ub530\ub77c \uc274\uc0c8 \uc5c6\uc774 \uc6c0\uc9c1\uc785\ub2c8\ub2e4. \ud734\uc77c\uc744 \ucd5c\ub300\ud55c \ud65c\uc6a9\ud558\uae30 \uc704\ud574 \ubd84\uc8fc\ud55c \uc2dc\uac04\uc744 \ubcf4\ub0b4\ub294 \ub3d9\uc548\uc740 \uc74c\uc2dd \uc900\ube44\uc5d0 \uc18c\ube44\ud558\ub294 \uc2dc\uac04\ub3c4 \uc544\uae4c\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \ubaa9\ud45c\ub97c \uc774\ub8e9\ud558\ub294 \ub370 \ud544\uc694\ud55c \uc5d0\ub108\uc9c0\ub97c \ub300\ucda9 \ucc44\uc6cc\uc11c\ub3c4 \uc548 \ub429\ub2c8\ub2e4.<\/p>\n<p>\uc774\ub54c\ub294 \ubc14\uc05c \uc2a4\ucf00\uc904\uc744 \ub9cc\uc871\ud560 \uc218 \uc788\ub3c4\ub85d \uc27d\uac8c \uc12d\ucde8 \ubc0f <a href=\"https:\/\/askthescientists.com\/ko\/digestive-system-journey\/\">\uc18c\ud654<\/a>\ud560 \uc218 \uc788\ub294 \uc74c\uc2dd\uc5d0\uc11c \uce7c\ub85c\ub9ac\ub97c \uc5bb\ub3c4\ub85d \ud558\ub294 \uac83\uc774 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \uc774\ub97c \uace0\ub824\ud558\uba74 \uc6b0\ub9ac \ubab8\uc5d0\uc11c \uac00\uc7a5 \uc27d\uac8c \uc5f0\ub8cc\ub85c \uc0ac\uc6a9\ud560 \uc218 \uc788\ub294 \ub2e8\uc21c \ud0c4\uc218\ud654\ubb3c\uc774 \uac00\uc7a5 \uc801\ud569\ud55c \uc120\ud0dd\uc785\ub2c8\ub2e4. \ub2e8\uc21c \ud0c4\uc218\ud654\ubb3c\uc774 \uc8fc\uc6d0\ub8cc\ub85c \uc0ac\uc6a9\ub41c \uc5d0\ub108\uc9c0 \ubc14\ub098 \uce94\ub514 \ub4f1\uc740 \ud734\ub300 \ubc0f \uc12d\ucde8\ud558\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \uc9c1\uc811 \ub9cc\ub4e0 \uc5d0\ub108\uc9c0 \uc2dd\ud488\uc744 \uc120\ud638\ud55c\ub2e4\uba74, \uc804\ub0a0 \ubc24 \uc8fc\ub9d0 \uc6b4\ub3d9\uc5d0 \ud544\uc694\ud55c \uac04\uc2dd\uc744 \ub9cc\ub4e4 \uc2dc\uac04\uc744 \ub9c8\ub828\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc5d0\ub108\uc9c0 \uacf5\uae09\uc744 \uc704\ud574\uc11c\ub294 \uc218\ubd84 \uc12d\ucde8 \ub610\ud55c \uc911\uc694\ud569\ub2c8\ub2e4. \uc218\ubd84\uc774 \ubd80\uc871\ud55c \uc0c1\ud0dc\ub85c \uaca9\ub82c\ud55c \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\ub824\uace0 \ud55c\ub2e4\uba74 \uc774\uac83\uc740 \ubd88\ub9ac\ud55c \uc0c1\ud669\uc744 \uc790\ucd08\ud558\ub294 \uac83\uacfc \ub9c8\ucc2c\uac00\uc9c0\uc785\ub2c8\ub2e4. \uc6b4\ub3d9\ud558\uae30 \uc804\uc5d0\ub294 \ubbf8\ub9ac \uc218\ubd84\uc744 \uc12d\ucde8\ud558\uace0 \uc6b4\ub3d9\ud558\ub294 \ub3d9\uc548 \uc790\uc8fc \uc218\ubd84\uc744 \ubcf4\ucda9\ud558\ub294 \uac83\uc744 \uc78a\uc9c0 \ub9c8\uc138\uc694.<\/p>\n<p>\uc774 \uacbd\uc6b0 \uc804\ud574\uc9c8\uc774\ub098 \uc5fc\ubd84 \ub610\ud55c \ud568\uaed8 \ubcf4\ucda9\ud574\uc57c \ud569\ub2c8\ub2e4. \ub530\ub77c\uc11c \uc88b\uc544\ud558\ub294 \uc2a4\ud3ec\uce20\uc74c\ub8cc \ubbf9\uc2a4 \ub4f1\uc744 \uc900\ube44\ud558\uc5ec \ubb3c\uc774\ub098 \ub2e4\ub978 \uc74c\ub8cc\uc5d0 \ucd94\uac00\ud558\ub294 \uac83\ub3c4 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4. \uc6d0\ud558\ub294 \uc561\ud2f0\ube44\ud2f0\ub098 \uc785\ub9db\uc740 \ubb3c\ub860 \ucd5c\uace0 \uac15\ub3c4\ub85c \uc6b4\ub3d9\uc744 \uacc4\uc18d\ud558\ub294 \ub370 \uc774\uc0c1\uc801\uc778 \uc2dd\ud488\uc744 \uc120\ud0dd\ud558\uc138\uc694.<\/p>\n<p>\ud2b9\ud788 \uc804\ud574\uc9c8\uc774 \ubd80\uc871\ud558\uba74 \uac15\ub3c4 \ub192\uc740 \uc6b4\ub3d9\uc744 \uc624\ub798 \uc9c0\uc18d\ud558\ub294 \ub370 \uc9c0\uc7a5\uc744 \uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub540\uc744 \ud1b5\ud574\uc11c \ubab8\uc5d0 \ud544\uc694\ud55c \uc5fc\ubd84\uc774 \ube60\uc838\ub098\uac00\ubbc0\ub85c \uc774\ub97c \ubcf4\ucda9\ud558\ub294 \uac83\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \ud2b9\ud788 \ub098\ud2b8\ub968\uc740 \uc6b0\ub9ac \uc138\ud3ec\uc5d0\uc11c \uc218\ubd84\uc774 \uc624\ub798 \uc720\uc9c0\ub418\uac8c \ud558\ub294 \uae30\ub2a5\uc744 \ud569\ub2c8\ub2e4. \ub530\ub77c\uc11c \ub098\ud2b8\ub968 \ub18d\ub3c4 \uade0\ud615\uc774 \ubb34\ub108\uc9c0\uba74, \uc6b0\ub9ac \uc138\ud3ec\ub294 \uc870\uc808 \uae30\ub2a5\uc744 \uc801\uc808\ud788 \ud560 \uc218 \uc5c6\uac8c \ub429\ub2c8\ub2e4.<\/p>\n<p>\uc6b4\ub3d9 \uc804 \uc2dd\ud488\uacfc \uc74c\ub8cc\ub97c \uc801\uc808\ud788 \uc900\ube44\ud558\ub294 \uac83\uc774 \uc911\uc694\ud55c \uc774\uc720\uac00 \ubc14\ub85c \uc5ec\uae30\uc5d0 \uc788\uc2b5\ub2c8\ub2e4. <a href=\"https:\/\/askthescientists.com\/ko\/preworkout-foods\/\">\uc774\uc640 \uad00\ub828\ub41c \ub0b4\uc6a9\uc744 \uc790\uc138\ud788 \uc54c\uc544\ubcf4\uc2dc\ub824\uba74 \uc6b4\ub3d9 \uc804 \uc2dd\ud488\uc5d0 \uad00\ud55c \ube14\ub85c\uadf8 \uac8c\uc2dc\uae00\uc744 \ud655\uc778\ud574\uc8fc\uc138\uc694<\/a>.<\/p>\n<h2><strong>\uc548\uc804 \uc218\uce59 \uc5c4\uc218, \uc644\ubcbd\ud55c \uc8fc\ub9d0 \uc6b4\ub3d9 \ud6a8\uacfc<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33429\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Knee-brace-AdobeStock_122760674.jpg\" alt=\"On the road to recovery for knee injury after fitness exercise, healthy lifestyle concept, indoors gym wooden floor brick wall background\" width=\"400\" height=\"240\" \/><\/p>\n<p>\uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4\ub4e4\uc740 \uc120\ud0dd\ud558\ub294 \uc561\ud2f0\ube44\ud2f0(\uc0b0\uc545\uc790\uc804\uac70, \uc0ac\uc774\ud074\ub9c1, \ub2ec\ub9ac\uae30, \ub4f1\ubc18, \uc2a4\ud0a4, \ud5ec\uc2a4\ud074\ub7fd \ub4f1)\uc5d0 \ub530\ub77c \ud2b9\ubcc4\ud55c \uc548\uc804 \uc218\uce59\uc744 \uc9c0\ucf1c\uc57c \ud569\ub2c8\ub2e4. \uadf8\uac83\uc774 \ubd80\uc0c1 \ubc29\uc9c0\ub97c \uc704\ud55c \uac83\uc774\uac70\ub098 \uc548\uc804 \uc7a5\ube44\ub97c \uc900\ube44\ud558\ub294 \uac83\uc774\uac70\ub098 \uc0c1\uad00\uc5c6\uc774 \ucd5c\uace0\uc758 \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \uc774\ub8e9\ud558\ub824\uba74 \uc548\uc804 \uc218\uce59\uc744 \uc5c4\uc218\ud558\ub294 \uac83\uc740 \ud544\uc218\uc785\ub2c8\ub2e4. \uc544\ub798 \ub3c4\ud45c\uc5d0\uc11c \uc774\ub7ec\ud55c \uc218\uce59\uacfc \ub178\ud558\uc6b0\ub97c \ud655\uc778\ud574\ubcf4\uc138\uc694.<\/p>\n<h3>\ubd80\uc0c1 \ubc29\uc9c0<\/h3>\n<p>\ubd80\uc0c1 \ubc29\uc9c0\ub294 \ubaa8\ub4e0 \ud65c\ub3d9\uc5d0\uc11c \uac00\uc7a5 \uc911\uc694\ud558\uac8c \uace0\ub824\ud574\uc57c \ud560 \uc694\uc18c\uc785\ub2c8\ub2e4. \ub2e4\uc74c \ub3c4\ud45c\ub294 \ub300\ud45c\uc801\uc778 \uc57c\uc678 \ud65c\ub3d9\uc758 \uacbd\uc6b0 \uc9c0\ucf1c\uc57c \ud560 \uc548\uc804 \uc218\uce59\uc785\ub2c8\ub2e4. \ud2b9\ud788 \uaca9\ub82c\ud55c \uc6b4\ub3d9\uc744 \uc6d0\ud558\ub294 \uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4\ub77c\uba74 \ub2e4\uc74c \uc218\uce59\ub4e4\uc744 \ubc18\ub4dc\uc2dc \uc9c0\ucf1c \ub2e4\uce58\ub294 \uc77c\uc774 \uc5c6\uac8c \ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<table>\n<tbody>\n<tr>\n<td><\/td>\n<td><strong>\uc790\uc804\uac70<\/strong> <strong>\ud0c0\uae30<\/strong><\/td>\n<td><strong>\ub2ec\ub9ac\uae30<\/strong><\/td>\n<td><strong>\uc554\ubcbd<\/strong> <strong>\ub4f1\ubc18<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>\ubcf5\uc7a5<\/strong><\/td>\n<td>\uc790\uc804\uac70 \ubc18\ubc14\uc9c0(\uc138\ubbf8 \uac00\uc8fd \uc81c\ud488 \uad8c\uc7a5);<\/p>\n<p>\uc8fc\uba38\ub2c8\uac00 \ub2ec\ub9b0 \uc800\uc9c0 \uc6b4\ub3d9\ubcf5;<\/p>\n<p>\uc801\uc808\ud55c \uac89\uc637;<\/p>\n<p>\ubaa8\uc790\/\uc120\uae00\ub798\uc2a4;<\/td>\n<td>\uc801\uc808\ud55c \uc6b4\ub3d9\ud654;<\/p>\n<p>\uc801\uc808\ud55c \uac89\uc637;<\/p>\n<p>\ubaa8\uc790\/\uc120\uae00\ub798\uc2a4;<\/td>\n<td>\uc554\ubcbd\ud654;<\/p>\n<p>\uc801\uc808\ud55c \uac89\uc637;<\/p>\n<p>\ubaa8\uc790\/\uc120\uae00\ub798\uc2a4;<\/td>\n<\/tr>\n<tr>\n<td><strong>\uc548\uc804<\/strong> <strong>\uc7a5\ube44<\/strong><\/td>\n<td>\ud5ec\uba67;<\/p>\n<p>\uc804\uc870\ub4f1\uacfc \ud6c4\ubbf8\ub4f1;<\/p>\n<p>\uc790\uc804\uac70 \ud29c\ube0c \uc218\ub9ac \ud0a4\ud2b8;<\/p>\n<p>\ubc18\uc0ac \ub3c4\uad6c\/\ubc18\uc0ac\ubcf5;<\/td>\n<td>\ud5e4\ub4dc\ub7a8\ud504;<\/p>\n<p>\ubc18\uc0ac \ub3c4\uad6c\/\ubc18\uc0ac\ubcf5;<\/td>\n<td>\ud5ec\uba67;<\/p>\n<p>\ud558\ub124\uc2a4;<\/p>\n<p>\ube4c\ub808\uc774 \uc7a5\uce58;<\/p>\n<p>\uce74\ub77c\ube44\ub108;<\/p>\n<p>\ubc27\uc904<\/td>\n<\/tr>\n<tr>\n<td><strong>\uacc4\ud68d\ud560<\/strong> <strong>\ub54c<\/strong> <strong>\uace0\ub824\ud560<\/strong> <strong>\uc0ac\ud56d<\/strong><\/td>\n<td>\uc790\uc804\uac70 \uc804\uc6a9 \ub3c4\ub85c;<\/p>\n<p>\uad50\ud1b5\/\uc624\uc194\uae38 \uc0c1\ud0dc;<\/p>\n<p>\ud734\ub300\uc804\ud654 \uc11c\ube44\uc2a4 \ubc94\uc704;<\/td>\n<td>\ub0a0\uc528;<\/p>\n<p>\uc57c\uc0dd \ub3d9\uc2dd\ubb3c \uc815\ubcf4;<\/p>\n<p>\ud734\ub300\uc804\ud654 \uc11c\ube44\uc2a4 \ubc94\uc704;<\/td>\n<td>\ub0a0\uc528;<\/p>\n<p>\uc57c\uc0dd \ub3d9\uc2dd\ubb3c \uc815\ubcf4;<\/p>\n<p>\uc554\ubcbd \uc0c1\ud0dc;<\/p>\n<p>\ud734\ub300\uc804\ud654 \uc11c\ube44\uc2a4 \ubc94\uc704;<\/td>\n<\/tr>\n<tr>\n<td><strong>\uc7a0\uc7ac\ud558\ub294<\/strong> <strong>\uc704\ud5d8<\/strong><\/td>\n<td>\uc790\ub3d9\ucc28 \uc0ac\uace0;<\/p>\n<p>\ud0c0\uc774\uc5b4 \ud391\ud06c;<\/p>\n<p>\uc790\uc804\uac70 \ucda9\ub3cc;<\/td>\n<td>\uc545\ucc9c\ud6c4;<\/p>\n<p>\uc9c8\ud37d\ud55c \uc624\uc194\uae38 \ubc0f \ubb34\ub978 \uc554\ubcbd;<\/p>\n<p>\uc870\ub09c(\ud2b9\ud788 \ud574\uac00 \uc9c4 \ud6c4);<\/td>\n<td>\uc545\ucc9c\ud6c4;<\/p>\n<p>\ubb34\ub978 \uc554\ubcbd;<\/p>\n<p>\uc7a5\ube44 \uc624\uc6a9\/\uc624\uc791\ub3d9;<\/p>\n<p>\uc870\ub09c(\ud2b9\ud788 \ud574\uac00 \uc9c4 \ud6c4);<\/td>\n<\/tr>\n<tr>\n<td><strong>\uce5c\uad6c\ub098<\/strong> <strong>\uac00\uc871\uc5d0\uac8c<\/strong> <strong>\ubbf8\ub9ac<\/strong> <strong>\uc54c\ub9b4<\/strong> <strong>\ud544\uc694\uc131<\/strong><\/td>\n<td>\uc608<\/td>\n<td>\uc608<\/td>\n<td>\uc608<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\uc801\uc808\ud55c \ubcf5\uc7a5\uacfc \uc548\uc804 \uc7a5\ube44\ub97c \ubaa8\ub450 \uac16\ucd94\uba74 \uc5b4\ub5a4 \uc0c1\ud669\uc5d0\uc11c\ub3c4 \ubd80\uc0c1 \uc704\ud5d8\uc744 \ubc29\uc9c0\ud560 \uc218 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc608\ub97c \ub4e4\uc5b4, \ub2a6\uac00\uc744 \uc774\ub978 \uc544\uce68, \uc544\uc9c1 \uc8fc\ubcc0\uc774 \uc5b4\ub450\uc6b8 \ub54c \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud55c\ub2e4\uace0 \uac00\uc815\ud574\ubcf4\uaca0\uc2b5\ub2c8\ub2e4. \uc774 \uacbd\uc6b0 \uc790\uc804\uac70\uc5d0 \uc62c\ub77c\ud0c0\uae30 \uc804\uc5d0 \ubab8\uc744 \ub530\ub73b\ud558\uac8c \ud574\uc8fc\uace0 \uc8fc\ubcc0 \ubb3c\uccb4\ub85c\ubd80\ud130 \ubcf4\ud638\ud574\uc904 \uc218 \uc788\ub294 \ubcf5\uc7a5\uc744 \ucc29\uc6a9\ud558\ub294 \uac83\uc774 \ud544\uc218\uc785\ub2c8\ub2e4. \ub610\ud55c, \uc774 \ubcf5\uc7a5\uc740 \ube5b\uc744 \ubc18\uc0ac\ud558\ub294 \uc12c\uc720\ub85c \ub9cc\ub4e4\uc5b4\uc9c4 \uac83\uc774\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ud2b9\ud788 \uc624\uc194\uae38\uc744 \ub2ec\ub9ac\uac70\ub098 \uc790\ub3d9\ucc28\ub4e4 \uc0ac\uc774\ub85c \uc790\uc804\uac70\ub97c \ubab0\uace0 \uac00\uc57c \ud560 \uacbd\uc6b0 \uc774\ub97c \uc9c0\ud0a4\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub2e4\ub978 \uc0ac\ub78c\ub4e4\uc5d0\uac8c \uc798 \ubcf4\uc774\uac8c \ud568\uc73c\ub85c\uc368 \uc548\uc804\uc744 \uc9c0\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub9c8\ucc2c\uac00\uc9c0\ub85c \uc804\uc870\ub4f1\uacfc \ud6c4\ubbf8\ub4f1\uc744 \uc7a5\ucc29\ud569\ub2c8\ub2e4. \uc774\ub807\uac8c \ud558\uba74 \ub2e4\ub978 \uc790\ub3d9\ucc28 \uc6b4\uc804\uc790\ub4e4\uc774 \uc790\uc2e0\uc744 \uc27d\uac8c \ubcfc \uc218 \uc788\uac8c \ub3c4\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc774\uc81c \uc801\uc808\ud55c \ubcf5\uc7a5\uacfc \ubcf4\ud638 \uc7a5\ube44, \ubc18\uc0ac\ubcf5 \ub4f1\uc744 \uac16\ucd94\uace0 \uc790\ub3d9\ucc28\ub85c \ubd90\ube44\ub294 \ub3c4\ub85c\ub97c \uc548\uc804\ud558\uac8c \uc9c0\ub098\uc654\uc2b5\ub2c8\ub2e4. \uadf8\ub7f0\ub370 \ub3c4\uc2dc\uc5d0\uc11c \uba40\uc5b4\uc9c4 \uc7a5\uc18c\uc5d0\uc11c \ud0c0\uc774\uc5b4\uac00 \ud391\ud06c \ub098\uace0 \ub9d0\uc558\uc2b5\ub2c8\ub2e4. \ub9cc\uc57d \uc218\ub9ac \ud0a4\ud2b8\ub97c \uc900\ube44\ud558\uc9c0 \uc54a\uc558\uac70\ub098 \uc218\ub9ac \ud0a4\ud2b8 \uc0ac\uc6a9\ubc95\uc744 \ubaa8\ub978\ub2e4\uba74, \uc774\uac83\uc740 \ud070 \ubb38\uc81c\uac00 \uc544\ub2d0 \uc218 \uc5c6\uc2b5\ub2c8\ub2e4. \uac8c\ub2e4\uac00 \ud734\ub300\uc804\ud654\ub3c4 \ud130\uc9c0\uc9c0 \uc54a\ub294\ub2e4\uace0 \uc0dd\uac01\ud574\ubcf4\uc138\uc694.<\/p>\n<p>\uc774\ucc98\ub7fc \ub2f9\ud669\uc2a4\ub7ec\uc6b4 \uc0c1\ud669\uc744 \ub9c9\uae30 \uc704\ud574\uc11c\ub294 \ud734\ub300\uc804\ud654 \uc11c\ube44\uc2a4 \ubc94\uc704 \uc774\ub0b4\uc5d0\uc11c \uc0ac\uc774\ud074\ub9c1 \uacbd\ub85c\ub97c \uc815\ud558\uace0 \uae30\ubcf8\uc801\uc778 \uc790\uc804\uac70 \uc218\ub9ac \ud0a4\ud2b8\ub97c \uc644\ube44\ud558\uba70 \uc0ac\uc6a9 \ubc29\ubc95\uc744 \uc219\uc9c0\ud574\ub450\uc5b4\uc57c \ud569\ub2c8\ub2e4. \uc774\ub7ec\ud55c \uc548\uc804 \uc218\uce59\uc744 \uc9c0\ud0a4\uc9c0 \uc54a\ub294\ub2e4\uba74, \uc790\uc804\uac70\ub85c \uc6b4\ub3d9\ud558\ub294 \ub300\uc2e0 \uc790\uc804\uac70\ub97c \uc6b4\ubc18\ud574\uc57c \ud558\ub294 \ucc98\uc9c0\uc5d0 \ub193\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \uacbd\uc6b0 \ub610 \ub2e4\ub978 \ubd80\uc0c1 \uc704\ud5d8\uc774 \uc874\uc7ac\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc774\uc81c\ub294 \ub3c4\uc2dc \uc678\uacfd\uc73c\ub85c \uba40\ub9ac \ub5a8\uc5b4\uc9c4 \uc0c1\ud669\uc744 \uace0\ub824\ud574\ubcf4\uaca0\uc2b5\ub2c8\ub2e4. \uad50\uc678 \ub3c4\ub85c\ub294 \ud3ec\uc7a5\uc774 \ub418\uc9c0 \uc54a\uc740 \uc624\uc194\uae38\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc6d0\ud558\ub294 \uc561\ud2f0\ube44\ud2f0(\ub2ec\ub9ac\uae30, \ud558\uc774\ud0b9 \ub610\ub294 \uc554\ubcbd \ub4f1\ubc18 \ub4f1)\uc5d0 \ub530\ub77c \uace0\uc720\ud55c \uc704\ud5d8\uc774 \uc874\uc7ac\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub9ac\uace0 \uc77c\uae30 \uc608\ubcf4\uc5d0 \ud2b9\ud788 \uadc0 \uae30\uc6b8\uc5ec\uc57c \ud569\ub2c8\ub2e4. \ube44\ud3ec\uc7a5\ub3c4\ub85c\ub294 \uc77c\uae30 \ubcc0\ud654\uc5d0 \uc27d\uac8c \uc601\ud5a5 \ubc1b\uc744 \uc218 \uc788\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4. \ub099\uc11d, \uce68\uc218, \ubbf8\ub044\ub7ec\uc6c0, \ub3cc\ubc1c \ud64d\uc218 \ub4f1\uc744 \ub5a0\uc62c\ub824\ubcf4\uc138\uc694.<\/p>\n<p>\ub610\ud55c, \uc561\ud2f0\ube44\ud2f0\uac00 \uc774\ub8e8\uc5b4\uc9c8 \uc790\uc5f0\uc774\ub098 \uc0b0\uc545 \uc9c0\uc5ed\uc5d0 \uad00\ud55c \uc815\ubcf4\ub97c \uc798 \ud30c\uc545\ud558\uc5ec \uc870\uc2ec\ud574\uc57c \ud560 \uc57c\uc0dd \ub3d9\uc2dd\ubb3c\uc740 \uc5c6\ub294\uc9c0 \uc54c\uc544\ub450\uc5b4\uc57c \ud569\ub2c8\ub2e4.\u00a0 \ubaa9\uc801\uc9c0\uc5d0 \uc8fc\ub85c \uc11c\uc2dd\ud558\ub294 \ub3d9\ubb3c\ub4e4\uc758 \uc2b5\uc131\uc744 \uc54c\uc544\ubcf4\uace0 \uc6b0\uc5f0\ud788 \uc870\uc6b0\ud558\uac8c \ub418\uc5c8\uc744 \ub54c \ub300\ucc98\ud558\ub294 \ubc29\ubc95\uc744 \ubc30\uc6cc \ub450\uc138\uc694.<\/p>\n<h2><strong>\uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4\ub97c \uc704\ud55c \uc62c\ubc14\ub978 \ud68c\ubcf5 \ubc29\ubc95<\/strong><\/h2>\n<p>\ub4dc\ub514\uc5b4 \uc8fc\ub9d0 \ub3d9\uc548 \uc57c\uc678\ub85c \ub098\uac00 \uc6d0\ud558\ub358 \ubaa9\ud45c\ub97c \uc774\ub8e9\ud560 \ub9cc\ud07c \uc5f4\uc2ec\ud788 \uc6b4\ub3d9\ud558\uc600\uc2b5\ub2c8\ub2e4. \uc5b4\uca4c\uba74 \uc6b8\ud241\ubd88\ud241\ud55c \uc624\uc194\uae38\uc744 \uc790\uc804\uac70\ub85c \ub2ec\ub838\uc744 \uc218\ub3c4, \uae4e\uc544\uc9c0\ub978 \uc808\ubcbd\uc744 \uc62c\ub790\uc744 \uc218\ub3c4, \ub450 \ub2e4\ub9ac\uc758 \ud798\ub9cc\uc73c\ub85c \ud5d8\ud55c \uc0b0 \uc815\uc0c1\uc744 \ubc1f\uc558\uc744 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub9ac\uace0 \ubaa9\ud45c\ub97c \uc774\ub8ec \ud658\ud76c\uc640 \uc131\ucde8\uac10\uc744 \ub9c8\uc74c\uaecf \uc990\uacbc\uc2b5\ub2c8\ub2e4. \uadf8\ub807\ub2e4\uba74 \uc774\uc81c\ub294 \ud53c\ub85c\ud574\uc9c4 \ubab8\uc744 \ud68c\ubcf5\uc2dc\ucf1c\uc904 \uc2dc\uac04\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc6b4\ub3d9 \ud6c4 \ud68c\ubcf5\ud560 \ub54c \uc9c0\ucf1c\uc57c \ud560 \uc218\uce59\uc740 \uc6b4\ub3d9 \uc804 \ubc0f \uc6b4\ub3d9\ud558\ub294 \ub3d9\uc548 \uc9c0\ucf1c\uc57c \ud560 \uc218\uce59\uacfc \ud06c\uac8c \ub2e4\ub974\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \ub2e4\ub9cc, \ub2e4\uc74c \ub124 \uac00\uc9c0\ub97c \ubaa8\ub450 \ub9cc\uc871\ud588\ub294\uc9c0 \ub9e4\uc8fc \ubc18\ub4dc\uc2dc \ud655\uc778\ud558\ub294 \uc2b5\uad00\uc744 \uae30\ub974\ub3c4\ub85d \ud574\uc57c \ud569\ub2c8\ub2e4: \uadfc\uc721 \ud68c\ubcf5, \uc218\ubd84 \ubcf4\ucda9, \uc2dd\uc0ac \uc870\uc808 \ubc0f \uc218\uba74.<\/p>\n<h3>\uadfc\uc721 \ud68c\ubcf5<\/h3>\n<p>\uc7a5\uc2dc\uac04 \ub192\uc740 \uac15\ub3c4\uc758 \uc6b4\ub3d9\uc744 \uc644\uc218\ud55c \uc6b0\ub9ac \ubab8\uc758 \uadfc\uc721\uc740 \ub179\ucd08\uac00 \ub418\uc5b4 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4. \uace0\uac15\ub3c4 \uc6b4\ub3d9\uc740 \ub610\ud55c \uadfc\uc721 \uc12c\uc720\uc5d0 \ubbf8\uc138\ud55c \uc0c1\ucc98\ub97c \uc720\ubc1c\ud569\ub2c8\ub2e4. \uc774\ucc98\ub7fc \ubbf8\uc138\ud55c \uc0c1\ucc98\ub294 \uc2e4\uc81c\ub85c \uadfc\uc721\uc774 \uc790\ub77c\uac8c \ud558\uace0 \uadfc\uc721\uc744 \ub354\uc6b1 \ud2bc\ud2bc\ud558\uac8c \ud558\ub294 \ubc14\ud0d5\uc774 \ub429\ub2c8\ub2e4. \uc774 \uacfc\uc815\uc5d0\uc11c \uc6b0\ub9ac\ub294 \uadfc\uc721\uc774 \uc464\uc2dc\uac70\ub098 \ub2f9\uae30\ub294 \uac83 \uac19\uc740 \ub290\ub08c\uc744 \ubc1b\uac8c \ub429\ub2c8\ub2e4.<\/p>\n<p>\uc774\ub7f0 \uac10\uac01\uc744 \ub290\ub07c\uae30 \uc2dc\uc791\ud588\ub2e4\uba74 \uc6b4\ub3d9\uc744 \uba48\ucd94\uace0 \ud734\uc2dd\ud560 \uc2dc\uac04\uc744 \uac00\uc838\uc57c \ud569\ub2c8\ub2e4. \ubab8 \uc0c1\ud0dc\uc5d0 \ub9de\ub294 \uc801\uc808\ud55c \uc2a4\ud2b8\ub808\uce6d\uacfc \ub3d9\uc791\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \ud574\uc8fc\uba74 \ud68c\ubcf5\uc744 \uac00\uc7a5 \ube60\ub974\uac8c \ud560 \uc218 \uc788\uac8c \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub610\ud55c, \ud68c\ubcf5\uc5d0 \ub3c4\uc6c0\uc744 \uc8fc\ub294 \uc7a5\ube44\ub97c \ud65c\uc6a9\ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \ud3fc \ub864\ub7ec, \ub9c8\uc0ac\uc9c0 \ubcfc, \uc800\ud56d \ubc34\ub4dc \ub4f1\uacfc \uac19\uc740 \uc6b4\ub3d9 \uae30\uad6c\ub098 \uc804\ubb38 \ub9c8\uc2dc\uc9c0\ub97c \ubc1b\ub294 \uac83\uae4c\uc9c0 \ub2e4\uc591\ud55c \uc120\ud0dd\uc774 \uc788\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \ub3c4\uad6c\ub4e4\uc740 \uc5b4\ub5bb\uac8c \uc0ac\uc6a9\ud558\ub294\uc9c0 \uad81\uae08\ud558\uc2e0\uac00\uc694? \uadf8\ub807\ub2e4\uba74 \ub2e4\uc74c \uc139\uc158\uc744 \uacc4\uc18d\ud574\uc11c \uc77d\uc5b4\uc8fc\uc138\uc694.<\/p>\n<ul>\n<li><em>\ud3fc<\/em> <em>\ub864\ub7ec<\/em><em>(Foam Roller).<\/em>\u00a0 \ud3fc \ub864\ub7ec\ub294 \ub2f9\uae30\uac70\ub098 \ubb49\uce5c \uadfc\uc721\uc5d0 \uc9d1\uc911\uc801\uc73c\ub85c \uc555\ub825\uc744 \uac00\ud574 \uadfc\uc721\uc744 \ud480\uc5b4\uc8fc\ub294 \ub3c4\uad6c\uc785\ub2c8\ub2e4. \ud3fc \ub864\ub7ec\ub294 \ud30c\uc774\ud504 \ud615\ud0dc\ub098 \ub9c9\ub300\uae30 \ud615\ud0dc, \uad6c\ud615\uc774\ub098 \ud45c\uba74\uc774 \uc6b8\ud241\ubd88\ud241\ud55c \ud615\ud0dc\uae4c\uc9c0 \ub2e4\uc591\ud558\uac8c \uc81c\uacf5\ub429\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \uc885\uc544\ub9ac \uadfc\uc721\uc774 \ub545\uae34\ub2e4\uace0 \uac00\uc815\ud574\ubcf4\uaca0\uc2b5\ub2c8\ub2e4. \uc774 \uacbd\uc6b0 \uad6c\ud615 \ud3fc \ub864\ub7ec\ub97c \uc885\uc544\ub9ac \ubc11\uc5d0 \ub450\uace0 \uccb4\uc911\uc744 \uc2e4\uc5b4 \uc555\ub825\uc744 \uc90c\uc73c\ub85c\uc368 \uadfc\uc721\uc744 \ud480\uc5b4\uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub2e4\uc74c \ud3fc \ub864\ub7ec\ub97c \uc55e\ub4a4\ub85c \uad74\ub9ac\uba74\uc11c \uae34\uc7a5\ub41c \uadfc\uc721\uc744 \ub354\uc6b1 \ub354 \ud480\uc5b4\uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc774\ub7ec\ud55c \ub3d9\uc791\uc740 \ub610\ud55c \ud608\uc561 \uc21c\ud658\uc744 \ucd09\uc9c4\ud558\uc5ec \ubab8\uc758 \ud68c\ubcf5\uc744 \ub3c4\uc640\uc90d\ub2c8\ub2e4. \ud3fc \ub864\ub7ec\ub97c \uc0ac\uc6a9\ud558\uc5ec \uc2e0\uccb4 \ubd80\uc704\ubcc4 \uadfc\uc721\uc744 \ud480\uc5b4\uc8fc\ub294 \ubc29\ubc95\uc740 \uc628\ub77c\uc778 \uac00\uc774\ub4dc\ub97c \ucc38\uc870\ud574\uc8fc\uc138\uc694.<\/li>\n<li><em>\uc2a4\ud2b8\ub808\uce6d<\/em>(\uc800\ud56d \ubc34\ub4dc \ud65c\uc6a9 \uac00\ub2a5). \uc6b4\ub3d9\uc774 \ub05d\ub098\uace0 \ud3fc \ub864\ub7ec\ub97c \ud65c\uc6a9\ud558\uc5ec \uadfc\uc721\uc744 \ud480\uc5b4\uc900 \ub2e4\uc74c\uc5d0\ub294 \uc2a4\ud2b8\ub808\uce6d\uc73c\ub85c \uadfc\uc721\uc744 \uc9c4\uc815\uc2dc\ucf1c\uc904 \ucc28\ub840\uc785\ub2c8\ub2e4. \uc774 \uae00 \uc55e\ubd80\ubd84\uc5d0\uc11c\ub294 \ub2e4\uc774\ub0b4\ubbf9 \uc2a4\ud2b8\ub808\uce6d\uc73c\ub85c \uadfc\uc721\uc744 \uc6cc\ubc0d\uc5c5\ud574\uc8fc\ub294 \ubc29\ubc95\uc744 \uc54c\uc544\ubcf4\uc558\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \uadf8\ub7ec\ud55c \ub2e4\uc774\ub0b4\ubbf9 \uc2a4\ud2b8\ub808\uce6d\uc744 \ubaa8\ub450 \ud560 \ud544\uc694\ub294 \uc5c6\uc2b5\ub2c8\ub2e4. \uc774 \uacfc\uc815\uc5d0\uc11c\ub294 \uc815\uc801 \uc2a4\ud2b8\ub808\uce6d\uc744 \uc911\uc2ec\uc73c\ub85c \ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uc2a4\ud2b8\ub808\uce6d \ub3d9\uc791\uc744 \uc120\ud0dd\ud558\uace0 \uadfc\uc721\uc774 \uc774\uc644\ub418\ub3c4\ub85d \ucd5c\uc18c 15\ucd08\uac04 \uc790\uc138\ub97c \uc720\uc9c0\ud574\uc8fc\uc138\uc694. \uc2a4\ud2b8\ub808\uce6d\ud558\ub294 \ubc94\uc704\ub97c \ub298\ub9ac\uace0 \uc2f6\ub2e4\uba74, \uc800\ud56d \ubc34\ub4dc\ub97c \uc774\uc6a9\ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/stretching\/sls-20076840\">\uae30\ubcf8\uc801\uc778 \uc2a4\ud2b8\ub808\uce6d \ubc29\ubc95\uc5d0 \uad00\ud55c \uc0c1\uc138 \uac00\uc774\ub4dc\ub97c \uc6d0\ud558\uc2dc\uba74 \uba54\uc774\uc694 \ud074\ub9ac\ub2c9(Mayo Clinic) \ud648\ud398\uc774\uc9c0\ub97c \ucc38\uc870\ud574\uc8fc\uc138\uc694<\/a>.<\/li>\n<li><em>\ub9c8\uc0ac\uc9c0<\/em>. \ud3fc \ub864\ub7ec\ub098 \uc2a4\ud2b8\ub808\uce6d\uc744 \ubaa8\ub450 \ub9c8\uce5c \ud6c4\uc5d0\ub3c4 \uadfc\uc721\ud1b5\uc774\ub098 \ub2f9\uae40\uc774 \uc0ac\ub77c\uc9c0\uc9c0 \uc54a\ub294\ub2e4\uba74, \uc804\ubb38 \ub9c8\uc0ac\uc9c0\ub97c \ubc1b\ub294 \ubc29\ubc95\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \uc774\uac83\uc740 \uc2a4\ud3ec\uce20 \ub9c8\uc0ac\uc9c0 \uc804\ubb38\uac00\ub098 \uc9c0\uc555 \uc804\ubb38\uac00 \ub4f1\uc73c\ub85c\ubd80\ud130 \ubc1b\uc544\uc57c \ud569\ub2c8\ub2e4. \ud0dc\uad6d \uc694\uac00 \ub9c8\uc0ac\uc9c0\ub294 \ud55c \uac00\uc9c0 \uc88b\uc740 \uc608\uc785\ub2c8\ub2e4. (\uc774 \ub9c8\uc0ac\uc9c0\ub294 \ud0c8\uc758\ud558\uc9c0 \uc54a\uc740 \uc0c1\ud0dc\uc5d0\uc11c \ub9c8\uc0ac\uc9c0 \uc804\ubb38\uac00\uac00 \uccb4\uc911\uc774\ub098 \uc911\ub7c9\uc744 \uc774\uc6a9\ud558\uc5ec \ud544\uc694\ud55c \uacf3\uc744 \uc555\ubc15\ud558\uac70\ub098 \ub2f9\uae30\ub294 \ub9c8\uc0ac\uc9c0\ub97c \ud1b5\ud574 \uadfc\uc721\uc744 \ud480\uc5b4\uc8fc\ub294 \uc694\ubc95\uc785\ub2c8\ub2e4). \ub9c8\uc0ac\uc9c0 \uc804\ubb38\uac00\ub294 \ud574\ubd80\ud559\uacfc \ud0a4\ub124\uc2dc\uc62c\ub85c\uc9c0(\uc2e0\uccb4\uc758 \uc6c0\uc9c1\uc784\uc744 \uc5f0\uad6c\ud558\ub294 \uacfc\ud559)\ub97c \uae4a\uc774 \uc774\ud574\ud558\uace0 \uc788\uc73c\ubbc0\ub85c \ub354 \ub9ce\uc740 \ub3c4\uc6c0\uacfc \uc870\uc5b8\uc744 \uc81c\uacf5\ud574\uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub610\ud55c, \uc804\ud1b5\uc801\uc778 \ub9c8\uc0ac\uc9c0\uc640 \uc9c1\uc811 \uace0\uc548\ud55c \uc2a4\ud2b8\ub808\uce6d\uc744 \uc870\ud569\ud55c \uc694\ubc95\uc744 \uc81c\uacf5\ud558\ub294 \ub9c8\uc0ac\uc9c0 \uc804\ubb38\uac00\ub4e4\ub3c4 \uc874\uc7ac\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3>\uc218\ubd84 \ubcf4\ucda9<\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33451\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Hydration-AdobeStock_163869065.jpg\" alt=\"Portrait of young caucasian woman resting after training holding a sports bottle sitting on mat with legs crossed in gym with loft interior.\" width=\"400\" height=\"240\" \/><\/p>\n<p>\ud68c\ubcf5\uae30\uc5d0\ub3c4 \uc218\ubd84\uc744 \ucda9\ubd84\ud788 \uc12d\ucde8\ud558\uc5ec \uc190\uc2e4\ub41c \uc218\ubd84\uacfc \uc804\ud574\uc9c8\uc744 \ubcf4\ucda9\ud574\uc8fc\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub530\ub77c\uc11c \ubb3c\uacfc \uc804\ud574\uc9c8 \ubaa8\ub450 \uc12d\ucde8\ud574\uc8fc\uc5b4\uc57c \ud569\ub2c8\ub2e4. \uc6b4\ub3d9\uc774 \ub05d\ub09c \uc0c1\ud0dc\uc5d0\uc11c\ub294 <a href=\"https:\/\/askthescientists.com\/ko\/beverage-quiz\/\">\uc74c\ub8cc\ub97c \ud1b5\ud574 \uce7c\ub85c\ub9ac\uae4c\uc9c0 \ubcf4\ucda9\ud560 \ud544\uc694\ub294 \uc5c6\uc2b5\ub2c8\ub2e4<\/a>. \ub530\ub77c\uc11c \uc124\ud0d5\uc774 \ud568\uc720\ub41c \uc74c\ub8cc\ub294 \ud53c\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uadfc\uc721\uc744 \uc774\uc0c1\uc801\uc73c\ub85c \ud68c\ubcf5\ud558\uac8c \ud558\uae30 \uc704\ud574\uc11c\ub294 \uc804\ud574\uc9c8\uacfc \uc5fc\ubd84\ub9cc \ucda9\ubd84\ud788 \ubcf4\ucda9\ud574\uc8fc\ub294 \uac83\uc73c\ub85c \ucda9\ubd84\ud560 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<h3>\uc2dd\uc0ac \uc870\uc808<\/h3>\n<p>\uc6b4\ub3d9\uc774\ub098 \uc561\ud2f0\ube44\ud2f0\uac00 \ub05d\ub09c \uc9c1\ud6c4\uc5d0\ub294 \uc18c\ubaa8\ub41c \uae00\ub9ac\ucf54\uac90\uc744 \ud68c\ubcf5\ud574\uc8fc\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \ub530\ub77c\uc11c \uc6b4\ub3d9\uc774 \ub05d\ub09c \uc9c0 30-60\ubd84 \uc774\ub0b4\uc5d0 \uc27d\uac8c \ud761\uc218\ub418\ub294 <a href=\"https:\/\/askthescientists.com\/ko\/qa\/carbohydrates\/\">\ud0c4\uc218\ud654\ubb3c<\/a>\uacfc \ub2e8\ubc31\uc9c8 \uc2dd\ud488\uc744 \uade0\ud615 \uc788\uac8c \uc12d\ucde8\ud574\uc8fc\uc5b4\uc57c \ud569\ub2c8\ub2e4. \uc774\ub54c \ud0c4\uc218\ud654\ubb3c\uacfc <a href=\"https:\/\/askthescientists.com\/ko\/qa\/protein\/\">\ub2e8\ubc31\uc9c8<\/a>\uc744 \ub300\ub7b5 1:1 \ub610\ub294 2:1 \ube44\uc728\ub85c \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc801\ub2f9\ud569\ub2c8\ub2e4. \uadf8\ub9ac\uace0 \uc12c\uc720\uc9c8\uc774\ub098 \uc9c0\ubc29 \uc12d\ucde8\ub294 \ud53c\ud558\ub3c4\ub85d \ud574\uc57c \ud569\ub2c8\ub2e4. \uc774 \ub450 \uac00\uc9c0 \ub300\ub7c9 \uc601\uc591\uc18c\ub294 \ud0c4\uc218\ud654\ubb3c\uacfc \ub2e8\ubc31\uc9c8\uc758 \ud761\uc218\ub97c \ub290\ub9ac\uac8c \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub2e4\uc74c\ubd80\ud130\ub294 \uc815\uc0c1\uc801\uc778 \uc2dd\ub2e8\uc73c\ub85c \ub3cc\uc544\uac08 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uac74\uac15\ud55c \uc2dd\ub2e8\uc740 \ube14\ub8e8\ubca0\ub9ac, \uacac\uacfc\ub958, \ud53c\ub9dd, \uc624\ub80c\uc9c0, \uc78e\ucc44\uc18c \ub4f1\uacfc \uac19\uc774 \ud56d\uc0b0\ud654 \uc601\uc591\uc18c\uac00 \ud48d\ubd80\ud55c \uacfc\uc77c\uacfc \ucc44\uc18c\ub97c \uace8\uace0\ub8e8 \uc12d\ucde8\ud560 \uc218 \uc788\uc5b4\uc57c \ud569\ub2c8\ub2e4. \ub610\ud55c, \uc800\uc9c0\ubc29 \ub2e8\ubc31\uc9c8, \uc8fc\ub85c \ub2ed\uace0\uae30, \uc0dd\uc120, \uacac\uacfc\ub958 \ubc0f \ucf69\ub958 \ub4f1\uc744 \ud3ec\ud568\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uc815\uaddc \uc2dd\ub2e8\uc5d0\uc11c\ub294 \uac74\uac15\uc5d0 \uc88b\uace0 \uc2dd\uc774\uc12c\uc720\uac00 \ud48d\ubd80\ud55c &#8220;\ubcf5\ud569 \ud0c4\uc218\ud654\ubb3c&#8221; \uc2dd\ud488\uc744 \uc120\ud0dd\ud558\ub3c4\ub85d \ud574\uc57c \ud569\ub2c8\ub2e4. \uc5ec\uae30\uc5d0\ub294 \ud1b5\uace1\ubb3c\uc774\ub098 \ucc44\uc18c \ub4f1\uc774 \ud3ec\ud568\ub429\ub2c8\ub2e4. \ub9c8\uc9c0\ub9c9\uc73c\ub85c \ub2e8\uac00\ubd88\ud3ec\ud654\uc9c0\ubc29\uacfc \ub2e4\uac00\ubd88\ud3ec\ud654\uc9c0\ubc29\uc740 \ubb3c\ub860 \uae30\ub984\uc9c4 \uc0dd\uc120, \ud638\ub450 \ubc0f \uc544\ub9c8\uc528 \ub4f1\uc5d0 \ud48d\ubd80\ud55c \uc624\uba54\uac00 3 \uc9c0\ubc29\uc0b0\uc744 \uc12d\ucde8\ud560 \uc218 \uc788\uac8c \ud558\ub294 \uac83\ub3c4 \uc78a\uc9c0 \uc54a\uc544\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<h3>\uc218\uba74<\/h3>\n<p>\uc218\uba74\uc740 \uc6b0\ub9ac \ubab8\uc744 \ud68c\ubcf5\ud558\ub294 \ub370 \ud544\uc218\uc801\uc778 \uc694\uc18c\uc785\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4\uc758 \ubab8\uc740 \ub179\ucd08\uac00 \ub41c \uc0c1\ud0dc\uc774\ubbc0\ub85c \uc218\uba74\uc740 \ub354\uc6b1 \uc911\uc694\ud569\ub2c8\ub2e4. \uaca9\ub82c\ud55c \uc6b4\ub3d9\uc744 \ubaa8\ub450 \ub9c8\uce5c \ud6c4\uc5d0\ub294 \ucda9\ubd84\ud55c \ud734\uc2dd\uc744 \ucde8\ud558\ub3c4\ub85d \ud558\uc138\uc694. \uac00\ub2a5\ud558\ub2e4\uba74, \uc77c\uacfc\ub97c \ud3c9\uc18c\ubcf4\ub2e4 \ud55c \uc2dc\uac04 \uc77c\ucc0d \ub9c8\uac10\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. \uc774\uac83\uc740 \uc5b4\ub835\uac8c \uc5ec\uaca8\uc9c8 \uc218 \uc788\uc73c\ub098 \uce68\ub300\uc5d0 \ub4e4\uc5b4\uac04 \uc21c\uac04 \ubab8\uc774 \uac10\uc0ac\ud558\ub2e4\uace0 \ub9d0\ud560 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc218\uba74\uc740 \uc6b0\ub9ac \ubab8\uc5d0\uc11c \ub300\ubd80\ubd84 \ud68c\ubcf5 \uc791\uc5c5\uc774 \uc77c\uc5b4\ub098\ub294 \uc2dc\uac04\uc785\ub2c8\ub2e4. \ud3c9\uc18c\ubcf4\ub2e4 \ud55c \uc2dc\uac04 \ub354 \uc218\uba74\uc744 \ucde8\ud558\uba74 \uc6b0\ub9ac \ubab8\uc774 \ud68c\ubcf5 \uc791\uc5c5\uc5d0 \ubcf4\ub0bc \uc2dc\uac04\uc744 \ub298\ub824\uc904 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc218\uba74\uc740 \uadfc\uc721\uc5d0 \ubc1c\uc0dd\ud55c \ubbf8\uc138\ud55c \uc0c1\ucc98\ub97c \uce58\ub8cc\ud558\uace0 \uc5d0\ub108\uc9c0\ub97c \ubcf4\ucda9\ud560 \uc2dc\uac04\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4. \ub610\ud55c, \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\uace0 \uc758\uc695\uc744 \ub418\ucc3e\uc744 \uc2dc\uac04\uc744 \uc81c\uacf5\ud569\ub2c8\ub2e4. \uc774\uac83\uc740 \ub2e4\uc74c \ud55c \uc8fc \ub3d9\uc548\uc5d0\ub3c4 \uc5f4\uc2ec\ud788 \uc0dd\ud65c\ud560 \uc5d0\ub108\uc9c0\ub97c \ubcf4\ucda9\ud558\ub294 \ub370 \ud544\uc218\uc801\uc778 \uc2dc\uac04\uc785\ub2c8\ub2e4.<\/p>\n<h2><strong>\ubb38\uc744 \ubc15\ucc28\uace0 \uc8fc\ub9d0\uc744 \uc9c0\ubc30\ud558\uc138\uc694<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33407\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Weekend-bike-trip-AdobeStock_15411772.jpg\" alt=\"couple of bikers having a break looking at the sea\" width=\"400\" height=\"240\" \/><\/p>\n<p>\uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4\ub4e4\uc740 \uc88b\uc544\ud558\ub294 \uc2a4\ud3ec\uce20\ub098 \uc815\ubcf5\ud558\uace0 \uc2f6\uc740 \uc0b0, \uc774\ub8e9\ud560 \ubaa9\ud45c\ub97c \ub69c\ub837\uc774 \uac00\uc9c0\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub9ac\uace0 \uc774\uc81c\ub294 \uc774\ub7ec\ud55c \ubaa9\ud45c\ub97c \ub354\uc6b1 \uc548\uc804\ud558\uace0 \ud6a8\uc728\uc801\uc73c\ub85c \uc774\ub8e9\ud560 \uc218 \uc788\ub294 \ub3c4\uad6c\ub97c \uc5bb\uac8c \ub418\uc5c8\uc2b5\ub2c8\ub2e4. \ub2e4\uc74c \uc8fc\ub9d0 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc791\uc131\ud560 \ub54c\ub294 \uc774 \uae00\uc5d0\uc11c \ubc30\uc6b4 \ub0b4\uc6a9\uc744 \uc801\uadf9\uc801\uc73c\ub85c \ud65c\uc6a9\ud574\ubcf4\uc138\uc694. \uc774\uc0c1\uc758 \ud65c\uc6a9 \ud301\uc744 \ucc38\uace0\ub85c \uc900\ube44 \uc6b4\ub3d9, \uc548\uc804 \uc218\uce59, \uc5d0\ub108\uc9c0 \ubcf4\ucda9 \uacc4\ud68d \ubc0f \ud68c\ubcf5 \uacfc\uc815\uae4c\uc9c0 \uc870\uae08 \ub354 \uba74\ubc00\ud558\uac8c \uacc4\ud68d\ud558\uba74 \ub354\uc6b1 \uc27d\uace0 \ud3b8\uc548\ud558\uac8c \ubaa9\ud45c\ub97c \uc774\ub8e9\ud560 \uc218 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4.<\/p>\n<div  class='togglecontainer av-1abs5ep-b5aaf7d1a5db5a41da58082a31e715b7  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-rnwh8h-ddb639c95c33b8dd10aa34c3e8939378'  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=\"https:\/\/www.health.com\/fitness\/dynamic-warmup\">\u201c6 Dynamic Stretches That Prep You for Any Workout.\u201d Health.<\/a><\/p>\n<p><a href=\"https:\/\/www.muscleandfitness.com\/nutrition\/meal-plans\/7-best-recovery-foods\">\u201c7 Best Recovery Foods.\u201d Muscle &amp; Fitness online.<\/a><\/p>\n<p><a href=\"https:\/\/health.gov\/paguidelines\/second-edition\/pdf\/Physical_Activity_Guidelines_2nd_edition.pdf#page=55\">\u201cChapter 4. Active Adults.\u201d <em>Physical Activity Guidelines, 2nd edition. <\/em>CDC.<\/a><\/p>\n<p><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/drink-up-sports-fitness#1\">\u201cDrink Up for Sports and Fitness.\u201d WebMD.<\/a><\/p>\n<p><a href=\"https:\/\/www.runnersworld.com\/health-injuries\/a20812623\/how-to-use-a-foam-roller-0\/\">Hamilton M. \u201cHow to Use a Foam Roller to Warm Up and Cool Down.\u201d Runner\u2019s World.<\/a><\/p>\n<p>O\u2019Donovan G, Lee I, Hamer M, Stamatakis E. Association of \u201cWeekend Warrior\u201d and Other Leisure Time Physical Activity Patterns With Risks for All-Cause, Cardiovascular Disease, and Cancer Mortality. <em>JAMA Intern Med.<\/em> 2017;177(3):335\u2013342.<\/p>\n<p><a href=\"https:\/\/www.outsideonline.com\/2148776\/new-rules-hydration\">Shilton AC. \u201cThe New Rules of Hydration.\u201d Outside Online. <\/a><\/p>\n<p><a href=\"https:\/\/www.webmd.com\/a-to-z-guides\/discomfort-15\/better-sleep\/healing-power-sleep\">\u201cThe Healing Power of Sleep.\u201d WebMD.<\/a><\/p>\n<p>Trewin A, et al. Acute HIIE elicits similar changes in human skeletal muscle mitochondrial H2O2 release, respiration, and cell signaling as endurance exercise even with less work. <em>Am J Physiol Regul Integr Comp Physiol.<\/em> 2018; 315: R1003\u2013R1016.<\/p>\n<p><a href=\"https:\/\/www.active.com\/fitness\/articles\/what-is-tabata-training\">\u201cWhat is Tabata Training?\u201d Active.<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>4\uc2dc 59\ubd84&#8230; \uc9f8\uae4d, \uc9f8\uae4d, \uc9f8\uae4d, \uc9f8\uae4d&#8230;\ub561! \uc624\ud6c4 5\uc2dc! \ud589\ubcf5. \uc790\uc720. \ubaa8\ud5d8. \uc601\uc6d0\ud788 \uc624\uc9c0 \uc54a\uc744 \uac83\ub9cc \uac19\ub358 \uc2dc\uac04\uc774 \ub4dc\ub514\uc5b4 \ucc3e\uc544\uc654\uc2b5\ub2c8\ub2e4. \uae08\uc694\uc77c \uc624\ud6c4 5\uc2dc. \ub4dc\ub514\uc5b4 \uc8fc\ub9d0\uc774 \uc2dc\uc791\ub418\uc5c8\uc2b5\ub2c8\ub2e4. \uc774\uc81c\ub294 \uc8fc\ub2f9 40\uc2dc\uac04\uc758 \uc758\ubb34\uc5d0\uc11c \ubc97\uc5b4\ub098 \ubaa8\ud5d8\uc744 \ub5a0\ub0a0 \uc218 \uc788\uac8c \ub418\uc5c8\uc2b5\ub2c8\ub2e4. \ubb3c\ub860 \uc8fc\uc5b4\uc9c4 \uc2dc\uac04\uc774 \uc81c\ud55c\ub418\uc5b4 \uc788\ub2e4\ub294 \uc0ac\uc2e4 \ub610\ud55c \uc798 \uc54c\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc6d4\uc694\uc77c \uc624\uc804 \uc790\uba85\uc885\uc774 \uc6b8\ub9ac\uba74 \uc774\ud2c0\uac04\uc758 \uc790\uc720\ub97c \ub4a4\ub85c\ud558\uace0 \ud604\uc2e4\ub85c \ub3cc\uc544\uc640\uc57c \ud569\ub2c8\ub2e4. [&hellip;]<\/p>\n","protected":false},"author":5186,"featured_media":33392,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[285],"tags":[20803],"class_list":["post-33281","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition_spotlight-ko","tag-healthy-habits-ko"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4(Weekend Warrior)\ub97c \uc704\ud55c \ud65c\uc6a9 \ud301 - Ask The Scientists<\/title>\n<meta name=\"description\" content=\"\uc8fc\ub9d0\uc5d0\ub9cc \uc5f4\uc2ec\ud788 \ubab8\uc744 \uc6c0\uc9c1\uc774\ub294 \uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4(weekend warrior)\ub294 \uc6b4\ub3d9\ud560 \uc2dc\uac04\uc774 \ud55c\uc815\ub418\uc5b4 \uc788\uc2b5\ub2c8\ub2e4. \uc8fc\ub9d0 \ub3d9\uc548 \uaca9\ub82c\ud558\uac8c \uc6b4\ub3d9\ud560 \ub54c \uc548\uc804\uc744 \uc9c0\ud0a4\uba74\uc11c \ucd5c\ub300\ud55c \ud6a8\uacfc\ub97c \uc5bb\uac8c \ud568\uc73c\ub85c\uc368 \uc815\ud55c \ubaa9\ud45c\ub97c \ubaa8\ub450 \uc774\ub8f0 \uc218 \uc788\ub294 \ubc29\ubc95\uc744 \uc54c\uc544\ubcf4\uc138\uc694.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/askthescientists.com\/ko\/weekend-warrior\/\" \/>\n<meta property=\"og:locale\" content=\"ko_KR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\uc704\ud06c\uc5d4\ub4dc \uc6cc\ub9ac\uc5b4(Weekend Warrior)\ub97c \uc704\ud55c \ud65c\uc6a9 \ud301 - 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