{"id":2180,"date":"2022-12-19T23:48:34","date_gmt":"2022-12-19T23:48:34","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2180"},"modified":"2023-01-21T06:36:34","modified_gmt":"2023-01-21T06:36:34","slug":"time-to-exercise-to-stay-healthy","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ko\/%ec%9a%b4%eb%8f%99-%ec%8b%9c%ea%b0%84-%ea%b1%b4%ea%b0%95-%ec%9c%a0%ec%a7%80\/","title":{"rendered":"\uac74\uac15\uc744 \uc720\uc9c0\ud558\uae30 \uc704\ud574 \ub9e4\uc77c \uc6b4\ub3d9\ud574\uc57c \ud558\ub294 \uae30\uac04"},"content":{"rendered":"<p>\uc5bc\ub9c8\ub098 \uc624\ub798 \uc6b4\ub3d9\ud574\uc57c \ud558\ub098\uc694? \ud558\ub824\ub294 \uc0ac\ub78c\ub4e4\uc774 \uc790\uc8fc \ubb3b\ub294 \uc9c8\ubb38\uc785\ub2c8\ub2e4.<br \/>\n\uc815\uae30\uc801\uc73c\ub85c \uacc4\ud68d\ub41c \uc6b4\ub3d9 \uccb4\uc81c\uc5d0 \ucc38\uc5ec\ud558\uae30 \uc2dc\uc791\ud569\ub2c8\ub2e4.<br \/>\n\uc9c4\uc2e4\uc740, \uc774 \uc9c8\ubb38\uc740 \uc6b0\ubc1c\uc801\uc774\uae30 \ub54c\ubb38\uc5d0 \ubcf4\ud3b8\uc801\uc778 \uc815\ub2f5\uc774 \uc5c6\ub2e4\ub294 \uac83\uc785\ub2c8\ub2e4.<br \/>\n\uac1c\uc778\uc758 \uccb4\ub825 \ubaa9\ud45c, \ud604\uc7ac \uc2e0\uccb4 \uac74\uac15 \uc0c1\ud0dc \ubc0f<br \/>\n\uc815\uc2e0 \uac74\uac15.<\/p>\n<p>\ub9ce\uc740 \uc791\uc5c5\uc774 \ud544\uc694\ud558\ub2e4\ub294 \uc810\uc744 \uc5b8\uae09\ud574\uc57c \ud558\uc9c0\ub9cc <a href=\"https:\/\/anabolic-coach.com\/ko\/\uc0b4\uc744-\ube7c\ub2e4\/\">\uccb4\uc911 \uac10\ub7c9<\/a> \uadf8\ub9ac\uace0<br \/>\n\uccb4\ub825 \uc720\uc9c0. \ucd5c\uc18c\ud55c\uc758 \uae30\uc900\uc744 \uc900\uc218\ud558\ub294 \uac83\ub3c4 \uc911\uc694\ud569\ub2c8\ub2e4.<br \/>\n\ucd5c\uc18c\ud55c\uc758 \uc2e0\uccb4 \ud65c\ub3d9\uc740 \uac74\uac15\uc744 \uc720\uc9c0\ud558\ub294 \ub370 \ud070 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<br \/>\n\uc88c\uc2dd \uc0dd\ud65c\uc758 \ubd80\uc791\uc6a9\uc5d0 \ub9de\uc11c \uc2f8\uc6b0\uc2ed\uc2dc\uc624.<\/p>\n<p>\ub610\ud55c \ud604\uc7ac\uc758 \uc2e0\uccb4\uc801 \ubc0f \uc815\uc2e0\uc801 \uccb4\ub825 \uc218\uc900\uc740 \ub2e4\uc74c\uacfc \uac19\uc740 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4.<br \/>\n\ub9e4\uc77c \uc2e4\ud589\ud574\uc57c \ud558\ub294 \uc6b4\ub3d9\uc758 \uc720\ud615\uacfc \uc591 \uacb0\uc815<br \/>\n\uae30\ucd08.<\/p>\n<p><iframe title=\"\uc720\ud29c\ube0c \ube44\ub514\uc624 \ud50c\ub808\uc774\uc5b4\" src=\"https:\/\/www.youtube.com\/embed\/ED2ffhkMx_k\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>\uc5bc\ub9c8\ub098 \uc624\ub798 \uc774\uc0c1\uc801\uc73c\ub85c \uc6b4\ub3d9\ud574\uc57c \ud569\ub2c8\uae4c?<\/h2>\n<p>\uc77c\uc77c \uc6b4\ub3d9 \ub8e8\ud2f4\uc758 \uc9c0\uc18d \uc2dc\uac04\uc740 \ud2b9\uc815 \uc694\uad6c \uc0ac\ud56d\uc5d0 \ub9de\uac8c \uc870\uc815\ub418\uc5b4\uc57c \ud569\ub2c8\ub2e4.<br \/>\n\ud53c\ud2b8\ub2c8\uc2a4 \ubc0f \uac74\uac15 \ubaa9\ud45c.<\/p>\n<p>\uc608\ub97c \ub4e4\uc5b4 \uc2e0\uccb4\uc801\uc73c\ub85c \uac74\uac15\ud558\uace0 \uac74\uac15\ud55c \uc0ac\ub78c\uc740<br \/>\n20\ubd84\uacfc 30\ubd84\uc758 \uace0\uac15\ub3c4 \uace0\uac15\ub3c4 \uc6b4\ub3d9.<br \/>\n\uccb4\uc9c0\ubc29\uc744 \ud0dc\uc6b0\uace0 \uc2f6\ub2e4\uba74 \uc2ec\uc7a5\uc758 \uac74\uac15\uc744 \uac1c\uc120\ud558\uace0<br \/>\n\uc9c0\uad6c\ub825 \uc218\uc900, \uadf8 \ub2e4\uc74c 45\ubd84\uc5d0\uc11c 90\ubd84 \uc0ac\uc774\ub85c \uad6c\uc131\ub41c \ub7ec\ub2dd \ub370\uc774<br \/>\n\uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774 \uc774\uc0c1\uc801\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc774\uc804\uc758 \uace0\uac15\ub3c4 \uc6b4\ub3d9\uc5d0\uc11c \uc27d\uac8c \ud68c\ubcf5\ud558\ub824\ub294 \uacbd\uc6b0<br \/>\n\ud68c\ubcf5\uc77c\uc5d0\ub294 \uc5ec\uc804\ud788 30~45\ubd84\uc744 \uc0ac\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<br \/>\n\uac00\ubccd\uac70\ub098 \uc911\uac04 \uc815\ub3c4\uc758 \uc6b4\ub3d9 \uc138\uc158\uc5d0 \ucc38\uc5ec\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc694\uc57d\ud558\uba74, \uc6b4\ub3d9\uc5d0 \uc18c\ube44\ud558\ub294 \uc2dc\uac04\uc740 \ub2e4\uc74c\uc5d0 \ub530\ub77c \ub2ec\ub77c\uc9d1\ub2c8\ub2e4.<br \/>\n\uc544\ub798\uc640 \uac19\uc774 \uc6b4\ub3d9 \uc138\uc158\uc758 \ubaa9\ud45c:<\/p>\n<h2>20~30\ubd84\uc758 \uc9e7\uc740 \uad50\uc721 \uc138\uc158<\/h2>\n<p>\ub2e4\uc74c\uc73c\ub85c \uad6c\uc131\ub41c \uad50\uc721 \uc138\uc158\uc774 \uc788\ub294 \ub0a0 <a href=\"https:\/\/www.healthline.com\/nutrition\/benefits-of-hiit\">HIIT<\/a> \uac04\ub7b5\ud574\uc57c \ud569\ub2c8\ub2e4. \uc65c\uc694?<br \/>\n\uc778\uac04\uc758 \uc2e0\uccb4\ub294 \uc9c0\uc18d\uc801\uc73c\ub85c \ub192\uc740 \uc2e0\uccb4 \ud65c\ub3d9\uc744 \ud560 \uc218 \uc5c6\ub2e4\ub294 \uc810\uc744 \uace0\ub824\ud558\uc5ec<br \/>\n\uc5f0\uc7a5\ub41c \uae30\uac04. \ud558\uc9c0\ub9cc \uace0\uac15\ub3c4 \uc6b4\ub3d9\uc744 \ud558\uace0 \uc788\ub294 \uc790\uc2e0\uc744 \ubc1c\uacac\ud55c\ub2e4\uba74<br \/>\n\ud55c \uc2dc\uac04 \uc774\uc0c1 \uc9c0\uc18d\ub418\ub294 \uc6b4\ub3d9\uc740 \ub2e8\uc21c\ud788 \ub2f9\uc2e0\uc774<br \/>\n\uc790\uc2e0\uc744 \ucda9\ubd84\ud788 \ubc00\uc5b4\ubd99\uc785\ub2c8\ub2e4. \uc989, HIIT\ub97c \uc2e4\ud589\ud558\uc9c0 \uc54a\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<br \/>\n\uc6b4\ub3d9 \ub8e8\ud2f4.<\/p>\n<p>\uad81\uadf9\uc801\uc73c\ub85c \uace0\uac15\ub3c4 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd \uc138\uc158\uc740<br \/>\n20\ubd84\uc5d0\uc11c 30\ubd84 \uc0ac\uc774\uc758 \uc2dc\uac04. \uc2ec\ubc15\uc218 \ubaa8\ub2c8\ud130\ub97c \uc0ac\uc6a9\ud558\uc5ec<br \/>\n\uc6b4\ub3d9 \uac15\ub3c4\ub97c \ud655\uc778\ud558\uace0 \uac01 \ud6c8\ub828 \uc138\uc158\uc5d0\uc11c<br \/>\n\ubaa9\ud45c \uc2ec\ubc15\uc218.<\/p>\n<p>\ud53c\ud2b8\ub2c8\uc2a4 \ubaa9\ud45c\ub97c \ub2ec\uc131\ud558\ub294 \ub370 \ud544\uc694\ud55c \ub178\ub825\uc744 \uae30\uc6b8\uc774\ub294 \uac83\uc740<br \/>\n\uc6b4\ub3d9 \uc804\uc5d0 \uc219\uba74\uc744 \ucde8\ud588\ub2e4\uba74 \ub3c4\uc804\ud558\uc138\uc694.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2219 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/session-training.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/session-training.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/session-training-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/session-training-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/session-training-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/session-training-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/session-training-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/session-training-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/session-training-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/session-training-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\ud68c\ubcf5\uc77c\uc5d0 30~45\ubd84\uc758 \uac00\ubcbc\uc6b4 \ud6c8\ub828 \uc138\uc158<\/h2>\n<p>\uc26c\ub294 \ub0a0 \uac00\ubcbc\uc6b4 \uc6b4\ub3d9\uc740 \ubab8\uacfc \ub9c8\uc74c\uc5d0 \ud734\uc2dd\uc744 \uc8fc\uae30 \uc704\ud55c \uac83\uc785\ub2c8\ub2e4. \ub2f9\uc2e0\uc740 \ud560 \uc218<br \/>\n\uc88b\uc544\ud558\ub294 \uc18c\ud30c\uc5d0\uc11c \uc26c\uba74\uc11c \uc27d\uac8c \ud734\uc2dd\uc744 \ucde8\ud558\uace0 \ud68c\ubcf5\ud560 \uc218 \uc788\uc9c0\ub9cc \ud65c\ub3d9\uc801\uc778<br \/>\n\uc800\uac15\ub3c4 \uc2e0\uccb4 \ud65c\ub3d9\uc73c\ub85c \uad6c\uc131\ub41c \ud68c\ubcf5\uc774 \uac00\uc7a5 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4. \ud65c\ub3d9\uc801\uc778<br \/>\n\ud68c\ubcf5\uc740 \uc2a4\ud2b8\ub808\uc2a4 \uc218\uc900\uc744 \uc644\ud654\ud558\uace0 \ud65c\ub825\uc744 \ub192\uc774\ub294 \ub3d9\uc2dc\uc5d0 \uc774\ub3d9\uc131\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<br \/>\n\ub2f9\uc2e0\uc758 \uce7c\ub85c\ub9ac \uc18c\ube44.<\/p>\n<p>\ub2a5\ub3d9\uc801 \ud68c\ubcf5\uc73c\ub85c \uad00\uc808\uc758 \uac00\ub3d9 \ubc94\uc704\ub97c \ud5a5\uc0c1\uc2dc\ud0ac \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \ucc3e\ub294\ub2e4<br \/>\n\uc218\uc601\uc744 \ud558\uac70\ub098 \ucc9c\ucc9c\ud788 \uac77\ub294 \uac83\uc774 \ub2a5\ub3d9\uc801\uc778 \ud68c\ubcf5\uc5d0 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uac15\uc7a5\uc81c<br \/>\n\uc694\uac00 \uc218\uc5c5\uc740 \ub610 \ub2e4\ub978 \uc2e4\ud589 \uac00\ub2a5\ud55c \uc635\uc158\uc785\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uc5b4\ub290 \uc800\uac15\ub3c4 \ub2a5\ub3d9\uc801 \ud68c\ubcf5<br \/>\n\ub2ec\ub9ac\uae30\ub97c \ud558\ub824\uace0 \ud55c\ub2e4\uba74 30~45\ubd84 \ub3d9\uc548\uc758 \uc6b4\ub3d9\uc774 \uc774\uc0c1\uc801\uc785\ub2c8\ub2e4.<\/p>\n<h2>45~90\ubd84\uc758 \uc801\ub2f9\ud55c \ud6c8\ub828 \uc138\uc158<\/h2>\n<p>\uc8fc\uc911 \uc6b4\ub3d9\uc740 \uc77c\ubc18\uc801\uc73c\ub85c \uc911\uac04 \uac15\ub3c4\uc785\ub2c8\ub2e4. \ube44\ub85d \uc774\ub4e4<br \/>\n\uc6b4\ub3d9\uc740 \uc77c\ubc18 \uc6b4\ub3d9\uc5d0 \ube44\ud574 \ub354 \uaca9\ub82c\ud558\uace0 \ub354 \ub9ce\uc740 \uc591\uc758 \uce7c\ub85c\ub9ac\ub97c \uc18c\ubaa8\ud569\ub2c8\ub2e4.<br \/>\n\uc804\ud615\uc801\uc778 \ub2a5\ub3d9\uc801 \ud68c\ubcf5 \uc800\uac15\ub3c4 \uc6b4\ub3d9\uc774\uc9c0\ub9cc \uc5ec\uc804\ud788 \uc2e0\uccb4\uc5d0 \ucda9\ubd84\ud55c \uc2dc\uac04\uc744 \uc90d\ub2c8\ub2e4.<br \/>\n\ud68c\ubcf5\ud558\uace0 HIIT\uc758 \ub2e4\uc74c \ub77c\uc6b4\ub4dc\ub97c \uc900\ube44\ud574\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<p>\ud558\uc9c0\ub9cc \uc801\ub2f9\ud788 \uc6b4\ub3d9\uc744 \ud558\ub294 \ub0a0\uc5d0\ub294 \ubab8\uc774 \uadf8\ub807\uac8c \ud798\ub4e4\uac8c \uc6c0\uc9c1\uc774\uc9c0 \uc54a\uae30 \ub54c\ubb38\uc5d0<br \/>\n\ud544\uc694\ud55c \uce7c\ub85c\ub9ac\ub97c \uc18c\ubaa8\ud558\ub824\uba74 \ub354 \uc624\ub79c \uc2dc\uac04 \uc6b4\ub3d9\ud574\uc57c \ud569\ub2c8\ub2e4.<br \/>\n\uccb4\uc911\uc5d0 \uc0c1\ub2f9\ud55c \ucc28\uc774\ub97c \ub9cc\ub4e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc591\uc2ec\uc801\uc73c\ub85c \ud558\uc154\uc57c \ud569\ub2c8\ub2e4<br \/>\n\ub2f9\uc2e0\uc758 \ub178\ub825 <a href=\"https:\/\/anabolic-coach.com\/ko\/\uac15\ub82c\ud55c-\ud6c8\ub828-\uc911-\uc218\ubd84-\uc720\uc9c0\/\">\uc5f0\uc2b5 \uc2dc\uac04<\/a> \ucd5c\uc18c 45\ubd84 \ub3d9\uc548 \uc9c0\uc18d\ub429\ub2c8\ub2e4.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2220 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/moderate-training.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/moderate-training.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/moderate-training-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/moderate-training-18x10.jpeg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/moderate-training-192x108.jpeg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/moderate-training-384x216.jpeg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/moderate-training-364x205.jpeg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/moderate-training-728x409.jpeg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/moderate-training-561x314.jpeg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/moderate-training-608x340.jpeg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\uc6b4\ub3d9\uc774 \uc2e0\uccb4 \ubc0f \uc815\uc2e0 \uac74\uac15\uc5d0 \ubbf8\uce58\ub294 \uc601\ud5a5<\/h2>\n<p>\uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc815\uc2e0\uc801, \uc721\uccb4\uc801 \uac74\uac15\uc744 \ubaa8\ub450 \uac1c\uc120\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. ~ \uc548\uc5d0<br \/>\n\uc0ac\uc2e4 \uad6d\ub9bd\ub178\ud654\uc5f0\uad6c\uc18c\uc5d0\uc11c \uc2e4\uc2dc\ud55c \uc5f0\uad6c\uc5d0 \ub530\ub974\uba74<br \/>\n\uacc4\ud68d\ub41c \uc6b4\ub3d9 \ub8e8\ud2f4\uc5d0 \uc801\uadf9\uc801\uc73c\ub85c \ucc38\uc5ec\ud558\ub294 \uac83\uc740 \uc7a0\uc7ac\uc801\uc73c\ub85c \ub9e4\uc6b0<br \/>\n\uc804\ubc18\uc801\uc778 \uac74\uac15\uc5d0 \ud574 \ub86d\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ub530\ub77c\uc11c \uaddc\uce59\uc801\uc778 \uc2e0\uccb4 \ud65c\ub3d9\uc740 \uc2e4\uc81c\ub85c \uac00\uc7a5 \uc911\uc694\ud55c \uc0b6\uc758 \ubc29\uc2dd \uc911 \ud558\ub098\uc785\ub2c8\ub2e4.<br \/>\n\uac74\uac15\ud55c \uc0b6, \uadf8\ub9ac\uace0 \uc774 \uc785\uc7a5\uc740 \uc9c8\ubcd1 \ud1b5\uc81c \uc13c\ud130\uc640<br \/>\n\uc608\ubc29(CDC).<br \/>\n\uc0ac\uc2e4, \uaddc\uce59\uc801\uc778 <a href=\"https:\/\/anabolic-coach.com\/ko\/\uc2dc\uac04\uc774-\ubd80\uc871\ud55c-\uacbd\uc6b0-\uc6b4\ub3d9\ud558\ub294-5\uac00\uc9c0-\ubc29\ubc95\/\">\uc6b4\ub3d9<\/a> \uc2ec\uc7a5 \uac74\uac15\uc5d0 \uc88b\uc2b5\ub2c8\ub2e4.<br \/>\n\ub2e4\uc74c\uacfc \uac19\uc740 \ubc29\ubc95:<\/p>\n<ul>\n<li>\u00a0&quot;\ub098\uc05c&quot; \ucf5c\ub808\uc2a4\ud14c\ub864 \uc218\uce58\ub97c \ub0ae\ucd94\uace0,<\/li>\n<li>\ub0ae\uc740 \uace0\ud608\uc555,<\/li>\n<li>\u00a0\uc2ec\uc7a5\ubcd1 \ubc0f \uc2ec\uc7a5 \ub9c8\ube44\uc758 \uc704\ud5d8\uc744 \ub0ae\ucd94\uace0,<\/li>\n<li>\u00a0\ub1cc\uc878\uc911 \uc704\ud5d8\uc744 \ub0ae\ucd94\uace0,<\/li>\n<li>\u00a0\uc2ec\ud608\uad00 \uc9c8\ud658\uc5d0 \uac78\ub9b4 \uc704\ud5d8\uc744 \ub0ae\ucda5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>\uc9c8\ubcd1\ud1b5\uc81c\uc608\ubc29\uc13c\ud130(CDC)\ub294 \uc131\uc778\uc5d0\uac8c \ub2e4\uc74c\uc744 \uad8c\uc7a5\ud569\ub2c8\ub2e4.<br \/>\n\uc8fc\ub2f9 \ucd5c\uc18c 150\ubd84\uc758 \uc911\uac04 \uac15\ub3c4 \uc6b4\ub3d9\uc744 \ud558\uc2ed\uc2dc\uc624. \uc640\ub294 \ubcc4\uac1c\ub85c<br \/>\n\uc2ec\uc7a5 \uac74\uac15 \uac1c\uc120, \uae30\ud0c0 \uc6b4\ub3d9 \uc774\uc810\uc740 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li>\ub1cc \uae30\ub2a5 \ud5a5\uc0c1 \ubc0f \uae30\uc5b5\ub825 \ud5a5\uc0c1,<\/li>\n<li>\uc554 \ubc0f \uae30\ud0c0 \ub9cc\uc131 \uc9c8\ud658\uc73c\ub85c \uc778\ud55c \ud53c\ub85c \ud1f4\uce58,<\/li>\n<li>\ub9cc\uc131\uc9c8\ud658\uc73c\ub85c\ubd80\ud130 \ubab8\uc744 \ubcf4\ud638\ud558\uace0,<\/li>\n<li>\uccb4\uc911 \uac10\ub7c9 \ucd09\uc9c4<\/li>\n<li>\uc591\uc9c8\uc758 \uc218\uba74 \ucd09\uc9c4<\/li>\n<li>\uc6b0\uc6b8\uc99d\uacfc \ubd88\uc548\uc758 \ubc1c\uc791 \uac10\uc18c\ub97c \ud3ec\ud568\ud55c \uc815\uc2e0 \uac74\uac15\uc0c1\uc758 \uc774\uc810.<\/li>\n<\/ul>\n<h2>\uc9d1\uc548\uc77c\uc774 \uc6b4\ub3d9\uc744 \ub300\uc2e0\ud560 \uc218 \uc788\uc2b5\ub2c8\uae4c?<\/h2>\n<p>\uc6b0\ub9ac \ubaa8\ub450\ub294 \uccb4\ub825 \uc218\uc900\uc744 \ud5a5\uc0c1\uc2dc\ucf1c\uc57c \ud55c\ub2e4\ub294 \uc555\ubc15\uc744 \ubc1b\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ud55c \ubc88\ub3c4 \uac00\ubcf8 \uc801\uc774 \uc5c6\ub2e4\uba74<br \/>\n\uccb4\uc721\uad00\uc5d0\uc11c \ub6f0\uac70\ub098 5km\ub97c \ub2ec\ub9b4 \uc218 \uc5c6\ub2e4\uace0 \ud574\uc11c \uae30\ubd84\uc774 \ub098\ube60\uc11c\ub294 \uc548 \ub429\ub2c8\ub2e4.<\/p>\n<p>\uaddc\uce59\uc801\uc778 \uc9d1\uc548\uc77c\uc744 \ud558\ub294 \uac83\uc740 \ubab8\ub9e4\ub97c \uac00\uafb8\ub294 \ube60\ub978 \ubc29\ubc95\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uba38\ubb3c\uae30\uc5d0 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4<br \/>\n\ud65c\ub3d9\ud558\uace0 \ud558\ub8e8 \ub3d9\uc548 \uce7c\ub85c\ub9ac \uc18c\ube44\ub97c \ub298\ub9bd\ub2c8\ub2e4(4.2kJ = 1\uce7c\ub85c\ub9ac). \uc77c\ubd80<br \/>\n\uc9d1\uc548\uc77c\uc740 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \ud0dc\uc6b8 \uc218 \uc788\uc73c\uba70 \ub54c\ub85c\ub294 \ub354 \ub9ce\uc744 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<br \/>\n5km\ub97c \ub2ec\ub9ac\uba74\uc11c \ud0c0\ub294 \uac83\ubcf4\ub2e4.<\/p>\n<p>5km\ub97c \ub2ec\ub9ac\ub294 \ub3d9\uc548 \uc18c\ubaa8\ud558\ub294 \uce7c\ub85c\ub9ac\uc758 \uc591\uc740 \uc18d\ub3c4\uc5d0 \ub530\ub77c \ub2e4\ub985\ub2c8\ub2e4.<br \/>\n\ub2f9\uc2e0\uc758 <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/BMI\/bmicalc.htm\">\uccb4\uc9c8\ub7c9 \uc9c0\uc218<\/a> (BMI) \ubc0f \uc131\ubcc4. 1.6\ub9c8\ub2e4 10\ubd84\uc758 \uc18d\ub3c4\ub85c<br \/>\n\ud0ac\ub85c\ubbf8\ud130\ub97c \ub2ec\ub9ac\uba74 \uccb4\uc911\uc774 149.91 Ib(68 kg)\uc778 \uc0ac\ub78c\uc740 \uc77c\ubc18\uc801\uc73c\ub85c \uc57d 960<br \/>\n\ud0ac\ub85c\uc904(kJ). \ub3d9\uc2dc\uc5d0 5km\ub97c \uac77\ub294\ub2e4\uba74 780kJ\uc758 \uc5d0\ub108\uc9c0\ub97c \ud0dc\uc6b8 \uac83\uc785\ub2c8\ub2e4.<br \/>\n\uce7c\ub85c\ub9ac.<\/p>\n<p>\ub2e4\uc74c\uc740 \uba87 \uac00\uc9c0 \uc77c\ubc18\uc801\uc778 \uc9d1\uc548\uc77c\uacfc \uc7a0\uc7ac\uc801\uc778 \uc5d0\ub108\uc9c0\uc5d0 \ub300\ud55c \uc694\uc57d\uc785\ub2c8\ub2e4.<br \/>\n\ub2e4\uc74c\uacfc \uac19\uc740 \uc9d1\uc548\uc77c\uc744 \ud558\uc9c0 \uc54a\uc544\ub3c4 \ub429\ub2c8\ub2e4.<\/p>\n<ul>\n<li>\ubc14\ub2e5\uc744 \uc4f8\uace0 \uac78\ub808\uc9c8\ud558\uba74 660~710kJ\ub97c \ud0dc\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<br \/>\n\ud55c \uc2dc\uac04 \ub3d9\uc548 \ub2f9\uc2e0\uc758 \uc9d1<\/li>\n<li>\uc9d1\uc5d0 \uc788\ub294 \uac00\uad6c \ud45c\uba74\uc744 \ud55c \uc2dc\uac04 \ub3d9\uc548 \uccad\uc18c\ud558\uba74<br \/>\n\ucd5c\ub300 570kJ \uc5f0\uc18c<\/li>\n<li>1\uc2dc\uac04 \ub3d9\uc548 \uc9c4\uacf5 \uccad\uc18c\uae30\ub85c \uccad\uc18c\ud558\uba74 \ucd5c\ub300 710kJ\ub97c \ud0dc\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>1\uc2dc\uac04 \ub3d9\uc548 \uc2dd\ub8cc\ud488\uc744 \uc704\uce35\uc73c\ub85c \uc6b4\ubc18\ud558\uba74 1,850kJ\ub098 \uc18c\ubaa8\ub429\ub2c8\ub2e4.<\/li>\n<li>\uc637\uc744 \ub2e4\ub9bc\uc9c8\ud558\uba74 \uc2dc\uac04\ub2f9 340kJ\uae4c\uc9c0 \ud0dc\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uce68\ub300\ub97c \uc815\ub9ac\ud560 \ub54c\ub9c8\ub2e4 \uc2dc\uac04\ub2f9 290kJ\ub97c \ud0dc\uc6c1\ub2c8\ub2e4.<\/li>\n<li>\uac00\uc815\uc6a9 \uac00\uad6c\uc758 \uba3c\uc9c0\ub97c \ud138 \ub54c\ub9c8\ub2e4 700kJ\ub97c \ud0dc\uc6c1\ub2c8\ub2e4.<\/li>\n<li>\ucc28\ub7c9\uc744 \uc138\ucc28\ud560 \ub54c\ub9c8\ub2e4 \uc2dc\uac04\ub2f9 \uc57d 1,320kJ\uac00 \uc5f0\uc18c\ub429\ub2c8\ub2e4.<\/li>\n<li>\uc9d1 \ucc3d\ubb38\uc744 \uccad\uc18c\ud560 \ub54c\ub9c8\ub2e4 590\uc5d0\uc11c 1,260 \uc0ac\uc774\uc758 \ud654\uc0c1\uc744 \uc785\uc2b5\ub2c8\ub2e4.<br \/>\nkJ\/\uc2dc\uac04<\/li>\n<li>\uac00\uad6c\ub97c \uc7ac\ubc30\uce58\ud558\uac70\ub098 \uac00\uad6c\ub97c \uc7ac\ubc30\uce58\ud560 \ub54c\ub9c8\ub2e4 \uc2dc\uac04\ub2f9 1,680kJ\ub97c \ud0dc\uc6c1\ub2c8\ub2e4.<br \/>\n\uc774\uc0ac\ud558\ub2e4<\/li>\n<li>1\uc2dc\uac04 \ub3d9\uc548 \ucde8\ubbf8\ub85c \uc815\uc6d0 \uac00\uafb8\uae30\ub97c \ud558\uba74 1,050\uc5d0\uc11c<br \/>\n1,370kJ<\/li>\n<\/ul>\n<p>\uae68\ub057\ud558\uace0 \uc815\ub3c8\ub41c \uc9d1\uc744 \uc720\uc9c0\ud558\ub294 \uac83\uc740 \ubab8\ub9e4 \uad00\ub9ac\uc5d0 \ub3c4\uc6c0\uc774 \ub418\uc9c0\ub9cc,<br \/>\n\uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uc744 \ub300\uc2e0\ud569\ub2c8\ub2e4.<\/p>\n<p>\uad50\uc721 \ud504\ub85c\uadf8\ub7a8\uc740 \ub2e4\uc74c\uacfc \uac19\uc740 \uad6c\uccb4\uc801\uc778 \ubaa9\ud45c\ub85c \uc124\uacc4\ub418\uc5c8\ub2e4\ub294 \uc810\uc5d0 \uc720\uc758\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<br \/>\n\uadfc\uc721 \uc99d\uac00, \uccb4\uc911 \uac10\uc18c, \uc9c0\uad6c\ub825 \ubc0f \uadfc\ub825 \ud6c8\ub828\uacfc \uac19\uc740 \ub9c8\uc74c. \ucd5c\ub300<br \/>\n\ub530\ub77c\uc11c \uad50\uc721 \ud504\ub85c\uadf8\ub7a8\uc740 \uacfc\ud559\uc801\uc73c\ub85c \uac80\uc99d\ub41c \uc6d0\uce59\uc744 \uc900\uc218\ud569\ub2c8\ub2e4.<br \/>\n\ud504\ub85c\uadf8\ub7a8\uc744 \uc900\uc218\ud558\ub294 \uacbd\uc6b0 \uac80\uc99d \uac00\ub2a5\ud55c \uacb0\uacfc\ub97c \ubcf4\uc7a5\ud558\uc9c0 \uc54a\ub294 \uacbd\uc6b0\uac00 \ub354 \ub9ce\uc2b5\ub2c8\ub2e4.<br \/>\n\ud3b8\uc9c0.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2221 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Workouts-versus-Housework.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Workouts-versus-Housework.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Workouts-versus-Housework-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Workouts-versus-Housework-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Workouts-versus-Housework-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Workouts-versus-Housework-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Workouts-versus-Housework-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Workouts-versus-Housework-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Workouts-versus-Housework-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Workouts-versus-Housework-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\uc6b4\ub3d9 \ub300 \uc9d1\uc548\uc77c<\/h2>\n<p>\uc810\uc9c4\uc801 \uacfc\ubd80\ud558\uc758 \uac1c\ub150\uc740 \uc6b4\ub3d9 \uacfc\ud559\uc758 \ud575\uc2ec\uc785\ub2c8\ub2e4. \uc774\uac83\uc740 \uc758\ubbf8\ud569\ub2c8\ub2e4<br \/>\n\uac19\uc740 \uac83\uc744 \uace0\uc218\ud558\ub2e4 <a href=\"https:\/\/anabolic-coach.com\/ko\/\uc2dc\uac04\uc774-\ubd80\uc871\ud55c-\uacbd\uc6b0-\uc6b4\ub3d9\ud558\ub294-5\uac00\uc9c0-\ubc29\ubc95\/\">\uc6b4\ub3d9\ud558\ub2e4<\/a> \uc7a0\uc2dc, \uc5b4\uca4c\uba74 \uba87 \uc8fc \ub3d9\uc548 \uacc4\ud68d\uc744 \uc138\uc6b4 \ub2e4\uc74c<br \/>\n\ub354 \ub9ce\uc740 \uc138\ud2b8 \ubc0f\/\ub610\ub294 \ub354 \ub9ce\uc740 \uac83\uc744 \ucd94\uac00\ud558\uc5ec \uc810\ucc28\uc801\uc73c\ub85c \ub09c\uc774\ub3c4\ub97c \ub192\uc785\ub2c8\ub2e4.<br \/>\n\ubc18\ubcf5.<\/p>\n<p>\uc810\uc9c4\uc801\uc778 \uacfc\ubd80\ud558\uc758 \uacb0\uacfc\ub85c \ub2f9\uc2e0\uc758 \ud798\uc740 \uc810\ucc28\uc801\uc73c\ub85c \uc99d\uac00\ud560 \uac83\uc785\ub2c8\ub2e4.<br \/>\n\ucd94\uac00\ub85c \uadfc\uc721\uc5d0 &quot;\uacfc\ubd80\ud558&quot;\ub97c \uac00\ud558\ub294 1\ub144 \ub610\ub294 \uba87 \uc8fc \ub3d9\uc548<br \/>\n\uc99d\uac00\ub41c \uc138\ud2b8 \ubc0f\/\ub610\ub294 \ubc18\ubcf5\uc744 \ud1b5\ud55c \ud6c8\ub828\ub7c9. \uc9d1\uc548\uc77c\ub85c,<br \/>\n\uc810\uc9c4\uc801 \uacfc\ubd80\ud558 \uc6d0\uce59\uc740 \uc801\uc6a9\ub418\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<br \/>\n\uc9d1\uc548\uc77c\uc758 \uc591\uc774\ub098 \uac15\ub3c4, \uc801\uc5b4\ub3c4 \ub2f9\uc2e0\uc774<br \/>\n\uadf8 \uacfc\uc815\uc5d0\uc11c \uace8\uaca9\uadfc\uc5d0 \uacfc\ubd80\ud558\uac00 \uac78\ub9bd\ub2c8\ub2e4.<\/p>\n<h2>\uc6b4\ub3d9\uc740 \uc0ac\ud68c\uc801 \uc5f0\uacb0\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/h2>\n<p>\uaddc\uce59\uc801\uc778 \uc6b4\ub3d9\uc774 \ub9ce\uc740 \uac74\uac15\uc0c1\uc758 \uc774\uc810\uc744 \uc81c\uacf5\ud55c\ub2e4\ub294 \uac83\uc740 \uc0c1\uc2dd\uc785\ub2c8\ub2e4.<br \/>\n\ud608\ub2f9 \uc870\uc808, \uc778\uc290\ub9b0 \uac10\uc218\uc131, \uc2ec\ud608\uad00 \uac1c\uc120 \ub4f1<br \/>\n\uae30\ub2a5. \uc6b4\ub3d9\uc740 \ubab8\uc5d0 \ub3c4\uc6c0\uc774 \ub420 \ubfd0\ub9cc \uc544\ub2c8\ub77c \uc815\uc2e0\uc5d0\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<br \/>\n\uad00\uacc4.<\/p>\n<p>\ub2e4\ub978 \uc0ac\ub78c\ub4e4\uacfc \uc5f0\uacb0\ud558\uace0 \uadf8\ub4e4\uc758 \uc0b6\uc744 \uacf5\uc720\ud558\ub294 \ub2a5\ub825\uc740 \uc6b0\ub9ac\uc758 \ud575\uc2ec\uc785\ub2c8\ub2e4.<br \/>\n\uc0ac\ud68c\uc801 \ud589\ubcf5\uac10. \ub530\ub77c\uc11c \uc0ac\ud68c\uc801 \uc6b4\ub3d9\uc740 \ub2e4\uc74c\uacfc \uac19\uc740 \ud65c\ub3d9\uc73c\ub85c \uc815\uc758\ub429\ub2c8\ub2e4.<br \/>\n\ub450 \uba85 \uc774\uc0c1\uc758 \uc0ac\ub78c\ub4e4\uc774 \uc2e0\uccb4 \uae30\ub2a5\uc744 \uc720\uc9c0\ud558\uac70\ub098 \ud5a5\uc0c1\uc2dc\ud0a4\uae30 \uc704\ud574 \ub300\ud654\uc5d0 \ucc38\uc5ec\ud569\ub2c8\ub2e4.<br \/>\n\uac74\uac15.<\/p>\n<p>\uc6b4\ub3d9\uc744 \ud560 \ub54c \uac74\uac15\uc0c1\uc758 \uc774\uc810 \uc678\uc5d0\ub3c4 \ub9ce\uc740 \uc774\uc810\uc774 \uc788\uc2b5\ub2c8\ub2e4.<br \/>\n\uc5f0\uacb0\uc774 \ubbf9\uc2a4\uc5d0 \ucd94\uac00\ub429\ub2c8\ub2e4. \uc6b4\ub3d9\uacfc \uc0c1\uad00\uad00\uacc4\uac00 \uc788\ub2e4<br \/>\n\uae30\ud0c0 \ubc0f \ub3d9\uae30 \ubd80\uc5ec \uc99d\uac00. \ub2e4\ub978 \uc0ac\ub78c\uc774 \ud558\ub294 \uac83\uc744 \ubcf4\ub294 \uac83\uc740 \uace0\ubb34\uc801\uc774\ub2e4.<br \/>\n\ubc14\ub85c \uc606\uc5d0\uc11c \ub3c4\uc804\ud558\uace0, \ub450 \ubd84\uc758 \ubaa8\uc2b5\uc774 \ub354\uc6b1 \uac10\ub3d9\uc801\uc785\ub2c8\ub2e4.<br \/>\n\ucd5c\uc0c1\uc758 \uacb0\uacfc\ub97c \uc5bb\uae30 \uc704\ud574 \uc11c\ub85c\ub97c \ubc00\uc5b4\ubd99\uc785\ub2c8\ub2e4.<\/p>\n<p>\ud53c\ud2b8\ub2c8\uc2a4 \ud30c\ud2b8\ub108 \ub610\ub294 \ud300\uc774 \uc788\uc73c\uba74 \ub3d9\uae30\ub97c \ubd80\uc5ec\ud558\uace0 \ucc45\uc784\uac10\uc744 \uac00\uc9c8 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