{"id":376,"date":"2022-04-09T20:50:57","date_gmt":"2022-04-09T20:50:57","guid":{"rendered":"https:\/\/lorgnon.com\/kr\/%ec%97%ad%eb%8f%84%eb%a5%bc-%ec%9c%84%ed%95%9c-%ed%8c%81\/"},"modified":"2022-04-13T10:52:36","modified_gmt":"2022-04-13T10:52:36","slug":"%ec%97%ad%eb%8f%84%eb%a5%bc-%ec%9c%84%ed%95%9c-%ed%8c%81","status":"publish","type":"post","link":"https:\/\/lorgnon.com\/kr\/%ec%97%ad%eb%8f%84%eb%a5%bc-%ec%9c%84%ed%95%9c-%ed%8c%81\/","title":{"rendered":"\uc5ed\ub3c4\ub97c \uc704\ud55c \ud301"},"content":{"rendered":"<p><\/p>\n<div class=\"LtkBlockTop\">\n<p>\uc5ed\ub3c4\ub294 \uccb4\uc911\uc744 \uad00\ub9ac\ud558\uace0 \ubf08\ub97c \uac15\ud654\ud558\uba70 \ub9cc\uc131 \uc9c8\ud658\uc758 \ubc1c\ubcd1\ub960\uc744 \uc904\uc774\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub41c\ub2e4\uace0 Mayo Clinic\uc740 \ubcf4\uace0\ud569\ub2c8\ub2e4.  \uc5ed\ub3c4 \ub8e8\ud2f4\uc744 \uc2dc\uc791\ud560 \ub54c \ucd5c\uc801\uc758 \uacb0\uacfc\ub97c \uc5bb\uc73c\ub824\uba74 \ucc9c\ucc9c\ud788 \uc2dc\uc791\ud558\ub418 \uafb8\uc900\ud788 \uc9c4\ud589\ud558\uc2ed\uc2dc\uc624.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h2 id=\"%ec%a0%81%ec%a0%88%ed%95%9c-%ec%9e%a5%eb%b9%84%eb%a5%bc-%ec%b0%a9%ec%9a%a9%ed%95%98%ec%8b%ad%ec%8b%9c%ec%98%a4\">\uc801\uc808\ud55c \uc7a5\ube44\ub97c \ucc29\uc6a9\ud558\uc2ed\uc2dc\uc624<\/h2>\n<p>\ub2e4\ub978 \uc6b4\ub3d9\uacfc \ub9c8\ucc2c\uac00\uc9c0\ub85c \uc801\uc808\ud55c \uc7a5\ube44\ub97c \ucc29\uc6a9\ud558\ub294 \uac83\uc740 \uc5ed\ub3c4\uc758 \uc911\uc694\ud55c \ubd80\ubd84\uc785\ub2c8\ub2e4.  \uc548\uc804\uc744 \uc720\uc9c0\ud558\ub824\uba74 \uc5ed\ub3c4\uc6a9\uc73c\ub85c \ud2b9\ubcc4\ud788 \uc124\uacc4\ub41c \ud06c\ub85c\uc2a4 \ud2b8\ub808\uc774\ub108 \ub610\ub294 \uae30\ud0c0 \uc2e0\ubc1c\uc744 \ucc29\uc6a9\ud558\uc2ed\uc2dc\uc624.  \uc800\ud56d \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \uaf2d \ub9de\ub294 \uc2e0\ubc1c\uc744 \uc120\ud0dd\ud558\uace0 \ub2e8\ub2e8\ud788 \ubb36\uc73c\uc2ed\uc2dc\uc624.<\/p>\n<p>\ud1b5\uae30\uc131\uc774 \uc788\uace0 \uc804\uccb4 \uac00\ub3d9 \ubc94\uc704\ub97c \ud5c8\uc6a9\ud558\ub294 \uc637\uc740 \uc5ed\ub3c4\uc5d0 \uad00\ud574\uc11c\ub3c4 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.  \ub108\ubb34 \uaf49 \ub07c\uac70\ub098 \uc720\uc5f0\uc131\uc774 \uc5c6\ub294 \uc637\uc744 \uc785\uc73c\uba74 \ubd80\uc0c1\uc774\ub098 \uc0ac\uace0\uac00 \ubc1c\uc0dd\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h2 id=\"%ec%9b%8c%eb%b0%8d%ec%97%85\">\uc6cc\ubc0d\uc5c5<\/h2>\n<p>\uc6cc\ubc0d\uc5c5\uc740 \ud608\ub958\ub97c \uc99d\uac00\uc2dc\ud0a4\uace0 \ubb49\uce5c \uadfc\uc721\uc744 \ud480\uc5b4 \uc6b4\ub3d9\uc744 \uc704\ud574 \ubab8\uc744 \uc900\ube44\uc2dc\ud0a4\ub294 \ud65c\ub3d9 \uc720\ud615\uc785\ub2c8\ub2e4.  \uc77c\ubc18\uc801\uc73c\ub85c \uc6cc\ubc0d\uc5c5\uc740 \ub0ae\uc740 \uac15\ub3c4 \uc218\uc900\uc5d0\uc11c \uc218\ud589\ub429\ub2c8\ub2e4.<\/p>\n<p>\uadfc\ub825 \uc6b4\ub3d9\uc744 \uc704\ud574 \uc6cc\ubc0d\uc5c5\uc744 \ud558\ub824\uba74 \uac00\ubcbc\uc6b4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 5~10\ubd84 \uc218\ud589\ud558\uc2ed\uc2dc\uc624.  \uac77\uae30, \uc870\uae45 \ub610\ub294 \ub0ae\uc740 \uc218\uc900\uc5d0\uc11c \uc77c\ub9bd\ud2f0\uceec\uc744 \uc0ac\uc6a9\ud558\ub294 \uac83\uc740 \ubaa8\ub4e0 \uc8fc\uc694 \uadfc\uc721 \uadf8\ub8f9\uc744 \ud1b5\ud569\ud558\uae30 \ub54c\ubb38\uc5d0 \ubaa8\ub450 \ud2b9\ud788 \ud6a8\uacfc\uc801\uc778 \uc6cc\ubc0d\uc5c5 \uc6b4\ub3d9\uc785\ub2c8\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h2 id=\"%ec%a0%81%ec%a0%88%ed%95%9c-%ec%9a%b4%eb%8f%99-%ec%84%a0%ed%83%9d\">\uc801\uc808\ud55c \uc6b4\ub3d9 \uc120\ud0dd<\/h2>\n<p>\uc5d0 <em>\uac1c\uc778 \ud2b8\ub808\uc774\ub108 \ub9e4\ub274\uc5bc<\/em> (\ud398\uc774\uc9c0 257-258), \ubbf8\uad6d \uc6b4\ub3d9 \ud611\uc758\ud68c(American Council on Exercise)\uc5d0 \ub530\ub974\uba74 \ucd5c\uc801\uc758 \uacb0\uacfc\ub97c \uc5bb\uc73c\ub824\uba74 \uac1c\uc778\uc774 \uc2e0\uccb4\uc758 \ubaa8\ub4e0 \uc8fc\uc694 \uadfc\uc721 \uadf8\ub8f9\uc744 \ub300\uc0c1\uc73c\ub85c \ud558\ub294 8~10\uac1c\uc758 \uc6b4\ub3d9\uc744 \ud3ec\ud568\ud558\ub294 \uc800\ud56d \ud6c8\ub828 \ud504\ub85c\uadf8\ub7a8\uc744 \uc124\uacc4\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ucd5c\ub300\uc758 \ud6a8\uacfc\ub97c \uc5bb\uc73c\ub824\uba74 \ubcf5\ud569 \uc6b4\ub3d9\uc744 \uc120\ud0dd\ud558\uac70\ub098 \ub3d9\uc2dc\uc5d0 \uc5ec\ub7ec \uadfc\uc721 \uadf8\ub8f9\uc744 \ub300\uc0c1\uc73c\ub85c \ud558\ub294 \uc6b4\ub3d9\uc744 \uc120\ud0dd\ud558\uc2ed\uc2dc\uc624.  \uc2a4\ucffc\ud2b8\ub294 \ud2b9\ud788 \ub300\ud1f4\uc0ac\ub450\uadfc, \ud584\uc2a4\ud2b8\ub9c1 \ubc0f \ub454\ubd80 \uadfc\uc721\uc744 \ub300\uc0c1\uc73c\ub85c \ud558\ub294 \ubcf5\ud569 \uc6b4\ub3d9\uc758 \ud55c \uc608\uc785\ub2c8\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h2 id=\"%ec%a0%81%ec%a0%88%ed%95%9c-%ec%96%91%ec%8b%9d-%ec%82%ac%ec%9a%a9\">\uc801\uc808\ud55c \uc591\uc2dd \uc0ac\uc6a9<\/h2>\n<p>\ubd80\uc0c1\uc744 \ud53c\ud558\uba74\uc11c \uc5ed\ub3c4 \uc6b4\ub3d9\uc744 \uadf9\ub300\ud654\ud558\ub824\ub294 \uc0ac\ub78c\ub4e4\uc5d0\uac8c \uc801\uc808\ud55c \ud615\ud0dc\ub97c \uc0ac\uc6a9\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc801\uc808\ud55c \ud615\ud0dc\ub97c \ubcf4\uc7a5\ud558\uae30 \uc704\ud574 \uc800\ud56d \ud6c8\ub828\uc744 \ucc98\uc74c \uc811\ud558\ub294 \uac1c\uc778\uc740 \uad6c\uc870\ud654\ub41c \uc6c0\uc9c1\uc784 \ubc94\uc704\ub97c \uc81c\uacf5\ud558\uace0 \uc7a0\uc7ac\uc801\uc778 \ud615\ud0dc \ud3b8\ucc28\ub97c \ubc29\uc9c0\ud558\uae30 \ub54c\ubb38\uc5d0 \uc5ed\ub3c4 \uae30\uacc4\uc758 \uc0ac\uc6a9\uc744 \uace0\ub824\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. <em>\uac1c\uc778 \ud2b8\ub808\uc774\ub108 \ub9e4\ub274\uc5bc<\/em> (271\ud398\uc774\uc9c0) \uc774\ub7ec\ud55c \uae30\uacc4\ub294 \ubd80\uc0c1\uc774\ub098 \uc0ac\uace0\ub97c \ubc29\uc9c0\ud558\uba74\uc11c \uc591\uc9c8\uc758 \uc6b4\ub3d9\uc744 \uc81c\uacf5\ud560 \uc218 \uc788\ub2e4\uace0 \uc5b8\uae09\ud569\ub2c8\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h3 id=\"%ed%94%84%eb%a6%ac-%ec%9b%a8%ec%9d%b4%ed%8a%b8\">\ud504\ub9ac \uc6e8\uc774\ud2b8<\/h3>\n<p>\ud504\ub9ac \uc6e8\uc774\ud2b8 \uc0ac\uc6a9\uc744 \uc120\ud638\ud558\ub294 \uace0\uae09 \uc6b4\ub3d9\uac00\ub294 \uc6b4\ub3d9\uc5d0 \uc0c8\ub85c\uc6b4 \uc6b4\ub3d9\uc744 \ucd94\uac00\ud560 \ub54c \uac1c\uc778 \ud2b8\ub808\uc774\ub108\ub098 \uc6b4\ub3d9 \uc0dd\ub9ac\ud559\uc790\uc640 \uc0c1\uc758\ud558\uc5ec \uc9c0\uce68\uc744 \ubc1b\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.  \uc774 \uc804\ubb38\uac00\ub4e4\uc740 \ud615\uc2dd\uacfc \uae30\uc220\uc5d0 \ub300\ud55c \uad8c\uc7a5 \uc0ac\ud56d\uc744 \uc81c\uacf5\ud560 \uc218 \uc788\uc73c\ubbc0\ub85c \uc6b4\ub3d9\uc744 \uc218\ud589\ud558\ub294 \ub3d9\uc548 \uc548\uc804\uc744 \ubcf4\uc7a5\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h2 id=\"%ec%b4%88%ea%b8%b0-%ec%a4%91%eb%9f%89-%ec%84%a0%ed%83%9d\">\ucd08\uae30 \uc911\ub7c9 \uc120\ud0dd<\/h2>\n<p>\ud2b9\ud788 \uacfc\uac70\uc5d0 \uc6b4\ub3d9\uc744 \uc218\ud589\ud55c \uc801\uc774 \uc5c6\ub294 \uacbd\uc6b0 \ud2b9\uc815 \uc6b4\ub3d9\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9b4 \ubb34\uac8c\ub97c \uacb0\uc815\ud558\ub294 \uac83\uc774 \uc5b4\ub824\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.  \ub808\ud37c\ud1a0\ub9ac\uc5d0 \uc0c8\ub85c\uc6b4 \uc6b4\ub3d9\uc744 \ucd94\uac00\ud560 \ub54c \ub4e4 \uc218 \uc788\ub2e4\uace0 \ud655\uc2e0\ud558\ub294 \uac00\ubcbc\uc6b4 \ubb34\uac8c\ub85c \ud56d\uc0c1 \uc2dc\uc791\ud558\uc2ed\uc2dc\uc624. <em>\uac1c\uc778 \ud2b8\ub808\uc774\ub108 \ub9e4\ub274\uc5bc<\/em> (274\ud398\uc774\uc9c0), \uc801\ub2f9\ud55c \uac15\ub3c4\uc758 \uc6b4\ub3d9\uc744 \ud558\uae30 \uc704\ud574 \ud544\uc694\uc5d0 \ub530\ub77c \uc810\ucc28 \ub354 \ubb34\uac70\uc6b4 \uc911\ub7c9\uc744 \ucd94\uac00\ud558\uc2ed\uc2dc\uc624.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h2 id=\"%ec%a4%91%eb%9f%89-%ec%a6%9d%ea%b0%80\">\uc911\ub7c9 \uc99d\uac00<\/h2>\n<p>\ucd08\uae30 \ubb34\uac8c \uc591\uc744 \uc120\ud0dd\ud560 \ub54c\uc640 \ub9c8\ucc2c\uac00\uc9c0\ub85c \ubb34\uac8c\ub97c \ub298\ub9b4 \ub54c\ub97c \uc544\ub294 \uac83\uc774 \uc5b4\ub824\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. <em>\uac1c\uc778 \ud2b8\ub808\uc774\ub108 \ub9e4\ub274\uc5bc<\/em> (296\ud398\uc774\uc9c0) \uc131\ubcc4, \uc2e0\uccb4 \uad6c\uc131 \ubc0f \uadfc\ub825 \uc99d\uac00 \uc18d\ub3c4\uc758 \ubcc0\ud654\ub294 \ubaa8\ub450 \uc6b4\ub3d9\uc790\uac00 \uc6e8\uc774\ud2b8 \ub9ac\ud504\ud2b8\uc758 \uc591\uc744 \ub298\ub9b4 \uc218 \uc788\uace0 \uc99d\uac00\ud574\uc57c \ud558\ub294 \ube48\ub3c4\uc5d0 \uc601\ud5a5\uc744 \ubbf8\uce5c\ub2e4\ub294 \uc810\uc5d0 \uc8fc\ubaa9\ud569\ub2c8\ub2e4.  \uac1c\uc778\uc5d0 \ub530\ub77c \uc774\ub7ec\ud55c \uc99d\uac00\ub294 \ub9e4\uc8fc, \ub9e4\uc6d4 \ub610\ub294 \ubc18\ub2ec \ub2e8\uc704\ub85c \ubc1c\uc0dd\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h3 id=\"%eb%b0%94%eb%94%94-%ed%81%90\">\ubc14\ub514 \ud050<\/h3>\n<p>\ub2ec\ub825\uc5d0 \uc9d1\uc911\ud558\ub294 \ub300\uc2e0, \ub2f9\uc2e0\uc758 \ubab8\uacfc \ubb38\uc81c\uc758 \uc6b4\ub3d9\uc744 \uc218\ud589\ud558\ub294 \uac83\uc774 \uc5bc\ub9c8\ub098 \uc26c\uc6b4\uc9c0 \ub610\ub294 \uc5b4\ub824\uc6b4\uc9c0\uc5d0 \uadc0\ub97c \uae30\uc6b8\uc774\uc2ed\uc2dc\uc624.  \uc5d0 \ub530\ub974\uba74 <em>\uac1c\uc778 \ud2b8\ub808\uc774\ub108 \ub9e4\ub274\uc5bc<\/em> (280-282\ud398\uc774\uc9c0), \uc138\ud2b8\uc758 \ub9c8\uc9c0\ub9c9 \uba87 \ubc88\uc758 \ubc18\ubcf5\uc774 \uc5b4\ub835\uc9c0\ub9cc \uc644\ub8cc\ud560 \uc218 \uc788\ub294 \uacbd\uc6b0 \uc801\uc808\ud55c \uc591\uc758 \uc911\ub7c9\uc744 \ub4dc\ub294 \uac83\uc785\ub2c8\ub2e4.  \ub300\uc870\uc801\uc73c\ub85c, \ud2b9\uc815 \uc6b4\ub3d9 \uc138\ud2b8\ub97c \uc27d\uac8c \ud560 \uc218 \uc788\ub2e4\uba74 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \ubb34\uac8c\uc758 \uc591\uc744 \ub298\ub824\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ud2b9\uc815 \uc6b4\ub3d9\uc5d0 \ub354 \ub9ce\uc740 \ubb34\uac8c\ub97c \ucd94\uac00\ud560 \ub54c 5~10% \uc99d\uac00\ub97c \ubaa9\ud45c\ub85c \ud558\uace0 \ubbf8\uad6d \uc6b4\ub3d9 \ud611\uc758\ud68c(282\ud398\uc774\uc9c0)\ub97c \uad8c\uc7a5\ud569\ub2c8\ub2e4.  \uc608\ub97c \ub4e4\uc5b4, 100\ud30c\uc6b4\ub4dc \ubc14\ubca8 \uc2a4\ucffc\ud2b8\ub97c \uc218\ud589\ud558\ub294 \uc6b4\ub3d9\uac00\ub294 \uccb4\uc911\uc744 105\ud30c\uc6b4\ub4dc\uc5d0\uc11c 110\ud30c\uc6b4\ub4dc \uc0ac\uc774\ub85c \ub298\ub824\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h2 id=\"%ec%8b%9c%ea%b3%84-%ec%8b%9c%ea%b3%84\">\uc2dc\uacc4 \uc2dc\uacc4<\/h2>\n<p>\ubd80\uc0c1\uc744 \ubc29\uc9c0\ud558\ub824\uba74 \ucc9c\ucc9c\ud788 \ud1b5\uc81c\ub41c \ubc29\uc2dd\uc73c\ub85c \uc6e8\uc774\ud2b8\ub97c \ub4e4\uc5b4\uc62c\ub9ac\uac70\ub098 \ub0b4\ub9bd\ub2c8\ub2e4. <em>\uac1c\uc778 \ud2b8\ub808\uc774\ub108 \ub9e4\ub274\uc5bc<\/em> (279\ud398\uc774\uc9c0) \uac1c\uc778\uc774 \ubc18\ubcf5\uc744 \ub108\ubb34 \ube68\ub9ac \uc218\ud589\ud558\ub294 \uac83\uc744 \ud53c\ud558\uae30 \uc704\ud574 \ub4e4\uae30 \ub2e8\uacc4\uc640 \ub0b4\ub9ac\uae30 \ub2e8\uacc4 \ubaa8\ub450\uc5d0\uc11c 2\ucd08 \uce74\uc6b4\ud2b8\ub97c \uc0ac\uc6a9\ud558\ub3c4\ub85d \uad8c\uc7a5\ud569\ub2c8\ub2e4.<\/p>\n<p>\ub9e4\uc6b0 \ube60\ub974\uac8c \uc218\ud589\ub418\ub294 \ubc18\ubcf5\uc740 \uadfc\ub825\uc774 \uc544\ub2cc \uc6b4\ub3d9\ub7c9\uc5d0 \uc758\uc874\ud558\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc73c\uba70 \ubd80\uc0c1\uc744 \uc785\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h2 id=\"%ed%95%a9%eb%a6%ac%ec%a0%81%ec%9d%b8-%eb%aa%a9%ed%91%9c-%ec%84%a4%ec%a0%95\">\ud569\ub9ac\uc801\uc778 \ubaa9\ud45c \uc124\uc815<\/h2>\n<p>\ubaa9\ud45c \uc124\uc815\uc740 \uc5ed\ub3c4\ub97c \ud1b5\ud574 \ucd5c\uc801\uc758 \uacb0\uacfc\ub97c \uc5bb\uace0\uc790 \ud558\ub294 \uac1c\uc778\uc5d0\uac8c \ud544\uc218\ub77c\uace0 WebMD\ub294 \ubcf4\uace0\ud569\ub2c8\ub2e4.  \uc0ac\uc2e4, \ubaa9\ud45c\ub97c \uc124\uc815\ud558\ub294 \uac83\uc740 \uc6b4\ub3d9 \uc911\uc5d0 \uc218\ud589\ub418\ub294 \uc138\ud2b8 \ubc0f \ubc18\ubcf5 \ud69f\uc218\uc5d0 \ub300\ud55c \ud504\ub85c\ud1a0\ucf5c\uc744 \uc218\ub9bd\ud560 \ub54c \uc911\uc694\ud55c \ub2e8\uacc4\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc5d0 <em>\uc6b4\ub3d9 \uac80\uc0ac \ubc0f \ucc98\ubc29 \uc9c0\uce68<\/em> (\ud398\uc774\uc9c0 182), \ubbf8\uad6d \uc2a4\ud3ec\uce20 \uc758\ud559 \ub300\ud559(American College of Sports Medicine)\uc740 \uadfc\uc721 \ud06c\uae30\ub97c \ub298\ub9ac\uace0\uc790 \ud558\ub294 \uac1c\uc778\uc774 \uc6b4\ub3d9\uc5d0 \ud3ec\ud568\ub41c \uac01 \uc6b4\ub3d9\uc744 6~8\ud68c \ubc18\ubcf5\ud558\uc5ec 3~5\uc138\ud2b8\ub97c \uc218\ud589\ud560 \uac83\uc744 \uc81c\uc548\ud569\ub2c8\ub2e4.  \uc774\uc5d0 \ubc18\ud574 \uadfc\ub825\uc744 \ud0a4\uc6b0\uace0 \uc2f6\uc740 \uc0ac\ub78c\uc740 \ud574\ub2f9 \uc6b4\ub3d9\uc744 10~15\ud68c\uc529 2~3\uc138\ud2b8 \ubc18\ubcf5\ud558\uba74 \ub41c\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h2 id=\"%ec%9e%90%ec%8b%a0%ec%97%90%ea%b2%8c-%eb%8f%84%ec%a0%84\">\uc790\uc2e0\uc5d0\uac8c \ub3c4\uc804<\/h2>\n<p>\uace0\uae09 \uc6b4\ub3d9\uac00\ub294 \uc0ac\uc6a9\ud558\ub294 \uc800\ud56d \uc7a5\ube44\uc758 \uc720\ud615\uc744 \ubcc0\uacbd\ud558\uc5ec \uc6b4\ub3d9\uc744 \ub354 \uc5b4\ub835\uac8c \ub9cc\ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4.  \uc608\ub97c \ub4e4\uc5b4, \ub364\ubca8\ub85c \ubc14\uc774\uc149 \uceec\uc744 \uc218\ud589\ud558\ub294 \ub300\uc2e0, <em>\uadf8\ub9cc\ud07c<\/em> <em>\uac1c\uc778 \ud2b8\ub808\uc774\ub108 \ub9e4\ub274\uc5bc<\/em> (290\ud398\uc774\uc9c0) \uacbd\ud5d8 \ub9ce\uc740 \uc6b4\ub3d9\uac00\ub4e4\uc774 \ucf00\ud2c0\ubca8 \uc0ac\uc6a9\uc744 \uace0\ub824\ud558\ub3c4\ub85d \uad8c\uc7a5\ud569\ub2c8\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h3 id=\"%ed%94%8c%eb%9d%bc%ec%9d%b4%ec%98%a4%eb%a9%94%ed%8a%b8%eb%a6%ad\">\ud50c\ub77c\uc774\uc624\uba54\ud2b8\ub9ad<\/h3>\n<p>\ud50c\ub77c\uc774\uc624\uba54\ud2b8\ub9ad(Plyometrics) \ub610\ub294 \uc810\ud504 \ud2b8\ub808\uc774\ub2dd(\ub54c\ub85c\ub294 \uc810\ud504 \ud2b8\ub808\uc774\ub2dd\uc774\ub77c\uace0\ub3c4 \ud568)\uc740 \ubcf4\ub2e4 \ub3c4\uc804\uc801\uc778 \uc6b4\ub3d9\uc744 \uc6d0\ud558\ub294 \uace0\uae09 \uc6b4\ub3d9\uac00\uc5d0\uac8c\ub3c4 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\ub294 \ub3d9\uc801 \uc720\ud615\uc758 \uc800\ud56d \ud2b8\ub808\uc774\ub2dd \uc6b4\ub3d9\uc785\ub2c8\ub2e4.  \ubcf4\ub2e4 \uc804\ud1b5\uc801\uc778 \ud615\ud0dc\uc758 \uc5ed\ub3c4\uc640 \ub2ec\ub9ac WebMD\ub294 \ud50c\ub77c\uc774\uc624\uba54\ud2b8\ub9ad\uc774 \ud3ed\ubc1c\uc801\uc778 \uc6c0\uc9c1\uc784\uacfc \ube60\ub978 \uc751\ub2f5 \uc2dc\uac04\uc744 \ud1b5\ud569\ud558\uace0 \uc6b4\ub3d9 \ub2a5\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub824\ub294 \uc0ac\ub78c\ub4e4\uc5d0\uac8c \uc720\uc6a9\ud560 \uc218 \uc788\ub2e4\uace0 \ubcf4\uace0\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc2a4\ucffc\ud2b8 \uc810\ud504\uc640 \ud55c\ucabd \ub2e4\ub9ac\ub85c \ub6f0\uae30 \ubaa8\ub450 \uace0\uae09 \uc6b4\ub3d9\uac00\uc758 \uc6b4\ub3d9\uc5d0 \ud1b5\ud569\ud560 \uc218 \uc788\ub294 \ud50c\ub77c\uc774\uc624\uba54\ud2b8\ub9ad \uc6b4\ub3d9\uc758 \uc88b\uc740 \uc608\uc785\ub2c8\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h2 id=\"%eb%82%98%eb%a8%b8%ec%a7%80\">\ub098\uba38\uc9c0<\/h2>\n<p>\uadfc\ub825 \uc6b4\ub3d9\uc73c\ub85c \ucd5c\uc801\uc758 \uacb0\uacfc\ub97c \uc5bb\uc73c\ub824\uba74 \uc6b4\ub3d9 \uc911\uacfc \uc6b4\ub3d9 \ud6c4\uc5d0 \uc801\uc808\ud55c \uc591\uc758 \ud734\uc2dd\uc744 \ucde8\ud558\ub294 \uac83\uc774 \ub9e4\uc6b0 \uc911\uc694\ud569\ub2c8\ub2e4.  \uadfc\ub825 \uac15\ud654\uc5d0 \uad00\uc2ec\uc774 \uc788\ub294 \uc0ac\ub78c\uc740 \ud2b9\uc815 \uc6b4\ub3d9\uc758 \uac01 \uc138\ud2b8 \uc0ac\uc774\uc5d0 3~5\ubd84 \ub3d9\uc548 \ud734\uc2dd\uc744 \ucde8\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h3 id=\"%ec%9a%b4%eb%8f%99-%ec%82%ac%ec%9d%b4%ec%9d%98-%ed%9a%8c%eb%b3%b5\">\uc6b4\ub3d9 \uc0ac\uc774\uc758 \ud68c\ubcf5<\/h3>\n<p>\uc5d0 \ub530\ub974\uba74 <em>\uc6b4\ub3d9 \uac80\uc0ac \ubc0f \ucc98\ubc29 \uc9c0\uce68<\/em> (184\ud398\uc774\uc9c0), \uc6b4\ub3d9 \uc0ac\uc774\uc758 \ud734\uc2dd\uc740 \ubbf8\uc138\ud55c \uadfc\uc721 \ud30c\uc5f4\uc744 \ubcf5\uad6c\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\uace0 \uadfc\ub825, \uc9c8\ub7c9 \ubc0f \uc9c0\uad6c\ub825 \ud5a5\uc0c1\uc744 \ucd09\uc9c4\ud569\ub2c8\ub2e4.  \ub9e4\uc8fc 2~3\uc77c\uc758 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uc744 \ubaa9\ud45c\ub85c \ud558\uace0 \uc6b4\ub3d9 \uc0ac\uc774\uc5d0 \ucd5c\uc18c 48\uc2dc\uac04\uc758 \ud734\uc2dd\uc744 \ucde8\ud558\uc2ed\uc2dc\uc624.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h2 id=\"%ec%bf%a8%eb%8b%a4%ec%9a%b4\">\ucfe8\ub2e4\uc6b4<\/h2>\n<p>\uc6cc\ubc0d\uc5c5\uacfc \ub9c8\ucc2c\uac00\uc9c0\ub85c \ucfe8\ub2e4\uc6b4\uc740 \uadfc\ub825 \ud6c8\ub828 \ud504\ub85c\uadf8\ub7a8\uc758 \uc911\uc694\ud55c \ubd80\ubd84\uc785\ub2c8\ub2e4.  \uc800\ud56d \uc6b4\ub3d9 \ud6c4 5~10\ubd84 \ub3d9\uc548 \uac77\uae30, \uc790\uc804\uac70 \ud0c0\uae30 \ub610\ub294 \uc218\uc601\uacfc \uac19\uc740 \uac00\ubcbc\uc6b4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \ud558\uba74 \uadfc\uc721\uc5d0 \ucd95\uc801\ub418\ub294 \uc816\uc0b0\uc744 \uc904\uc774\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. <em>\uc6b4\ub3d9 \uac80\uc0ac \ubc0f \ucc98\ubc29 \uc9c0\uce68<\/em> (\ud398\uc774\uc9c0 186), \uc6b4\ub3d9 \ud6c4 \uadfc\uc721\ud1b5\uc744 \uc904\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h3 id=\"%ec%8a%a4%ed%8a%b8%eb%a0%88%ec%b9%ad\">\uc2a4\ud2b8\ub808\uce6d<\/h3>\n<p>\uc5ed\ub3c4 \uc6b4\ub3d9 \ud6c4 \uc2a4\ud2b8\ub808\uce6d\uc740 \ub610\ud55c \uadfc\uc721\ud1b5\uc744 \uc904\uc774\uace0 \ubd80\uc0c1\uc744 \uc608\ubc29\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.  \ucd5c\uc801\uc758 \uacb0\uacfc\ub97c \uc5bb\uc73c\ub824\uba74 \uc6b4\ub3d9 \uc911\uc5d0 \uc0ac\uc6a9\ub418\ub294 \uadfc\uc721\uc744 \ub300\uc0c1\uc73c\ub85c \ud558\ub294 \uc2a4\ud2b8\ub808\uce6d\uc744 \uc120\ud0dd\ud558\uc2ed\uc2dc\uc624.  \uc608\ub97c \ub4e4\uc5b4, \ud558\uccb4 \uc800\ud56d \ud6c8\ub828 \uc6b4\ub3d9\uc744 \ub9c8\uce5c \uac1c\uc778\uc740 \ud558\uccb4\ub97c \ubaa9\ud45c\ub85c \ud558\ub294 \uc2a4\ud2b8\ub808\uce6d\uc73c\ub85c \ucfe8\ub2e4\uc6b4\uc744 \ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h2 id=\"%ec%98%81%ec%96%91%eb%ac%bc-%ec%84%ad%ec%b7%a8\">\uc601\uc591\ubb3c \uc12d\ucde8<\/h2>\n<p>\uc6b4\ub3d9\uc758 \uacb0\uacfc\ub97c \uadf9\ub300\ud654\ud558\ub824\uba74 \uac74\uac15\ud55c \uc2dd\ub2e8\uc744 \ub530\ub974\uc2ed\uc2dc\uc624.  \ud0c4\uc218\ud654\ubb3c\uacfc \uac74\uac15\ud55c \uc9c0\ubc29\uc744 \uc2dd\ub2e8\uc5d0 \ud3ec\ud568\uc2dc\ud0a4\ub294 \uac83\uc774 \uc911\uc694\ud558\uc9c0\ub9cc \uc801\uc808\ud55c \ub2e8\ubc31\uc9c8 \uc800\uc7a5\uace0\ub97c \uc12d\ucde8\ud558\ub294 \uac83\uc774 \ud2b9\ud788 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc601\uc591 \ubc0f \uc601\uc591\ud559 \uc544\uce74\ub370\ubbf8(Academy of Nutrition and Dietetics)\uc5d0 \ub530\ub974\uba74 \uc800\ud56d \uc6b4\ub3d9\uac00\ub294 \ub9e4\uc77c \uccb4\uc911 1kg\ub2f9 1.2~1.7g\uc758 \ub2e8\ubc31\uc9c8\uc744 \ubaa9\ud45c\ub85c \ud574\uc57c \ud569\ub2c8\ub2e4.  \uc801\uc808\ud55c \uc591\uc758 \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud558\uba74 \uc800\ud56d \uc6b4\ub3d9 \uc911\uc5d0 \uadfc\uc721\uc5d0\uc11c \ubc1c\uc0dd\ud558\ub294 \ubbf8\uc138\ud55c \ud30c\uc5f4\uc744 \ubcf5\uad6c\ud558\uace0 \uadfc\uc721 \ud06c\uae30\uc640 \uac15\ub3c4\uc758 \uc99d\uac00\ub97c \ucd09\uc9c4\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<\/div>\n<div class=\"LtkBlockTop\">\n<h2 id=\"%eb%8d%94-%eb%82%98%ec%9d%80-%eb%aa%b8-%eb%a7%8c%eb%93%a4%ea%b8%b0\">\ub354 \ub098\uc740 \ubab8 \ub9cc\ub4e4\uae30<\/h2>\n<p>\uae30\ubcf8 \uad8c\uc7a5 \uc0ac\ud56d\uc744 \ub530\ub974\uba74 \uc5ed\ub3c4\ub294 \ub0a8\uc131\uacfc \uc5ec\uc131 \uc6b4\ub3d9\uac00 \ubaa8\ub450\uc5d0\uac8c \ub9e4\uc6b0 \uc720\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.  \uc5ec\uc131\uc774 \ud2b9\uc815 \uc6b4\ub3d9\uc5d0\uc11c \ub0a8\uc131\ubcf4\ub2e4 \ub354 \ub9ce\uc740 \uc911\ub7c9\uc744 \ub4e4\uc5b4 \uc62c\ub9b4 \uc218\ub294 \uc5c6\uc9c0\ub9cc \uae30\ubcf8\uc801\uc778 \uc5ed\ub3c4 \uc6d0\uce59\uc744 \ud06c\uac8c \ubcc0\uacbd\ud560 \ud544\uc694\ub294 \uc5c6\ub2e4\ub294 \uc810\uc5d0 \uc720\uc758\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\uc5ed\ub3c4\ub294 \uccb4\uc911\uc744 \uad00\ub9ac\ud558\uace0 \ubf08\ub97c \uac15\ud654\ud558\uba70 \ub9cc\uc131 \uc9c8\ud658\uc758 \ubc1c\ubcd1\ub960\uc744 \uc904\uc774\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub41c\ub2e4\uace0 Mayo Clinic\uc740 \ubcf4\uace0\ud569\ub2c8\ub2e4. \uc5ed\ub3c4 \ub8e8\ud2f4\uc744 \uc2dc\uc791\ud560 \ub54c \ucd5c\uc801\uc758 \uacb0\uacfc\ub97c \uc5bb\uc73c\ub824\uba74 \ucc9c\ucc9c\ud788 \uc2dc\uc791\ud558\ub418 \uafb8\uc900\ud788 \uc9c4\ud589\ud558\uc2ed\uc2dc\uc624. \uc801\uc808\ud55c \uc7a5\ube44\ub97c \ucc29\uc6a9\ud558\uc2ed\uc2dc\uc624 \ub2e4\ub978&hellip;<\/p>\n","protected":false},"author":1,"featured_media":377,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-376","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news"},"_links":{"self":[{"href":"https:\/\/lorgnon.com\/kr\/wp-json\/wp\/v2\/posts\/376","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lorgnon.com\/kr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lorgnon.com\/kr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/kr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/kr\/wp-json\/wp\/v2\/comments?post=376"}],"version-history":[{"count":1,"href":"https:\/\/lorgnon.com\/kr\/wp-json\/wp\/v2\/posts\/376\/revisions"}],"predecessor-version":[{"id":378,"href":"https:\/\/lorgnon.com\/kr\/wp-json\/wp\/v2\/posts\/376\/revisions\/378"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/kr\/wp-json\/wp\/v2\/media\/377"}],"wp:attachment":[{"href":"https:\/\/lorgnon.com\/kr\/wp-json\/wp\/v2\/media?parent=376"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lorgnon.com\/kr\/wp-json\/wp\/v2\/categories?post=376"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lorgnon.com\/kr\/wp-json\/wp\/v2\/tags?post=376"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/lorgnon.com\/kr\/wp-json\/wp\/v2\/powerkit_post_featured?post=376"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}