\n| 80kg<\/td>\n | ~2,000\u20132,300<\/td>\n | 125\u2013170<\/td>\n | 55\u201375<\/td>\n | 180\u2013230<\/td>\n | \uc800\uc9c0\ubc29 \uc720\uc81c\ud488, \uc7a1\uace1\/\ucc44\uc18c \ube44\uc911\u2191, \ub2f9\ub958\u2193<\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n \n \uc2e4\uc804 \ud301: \uc2dd\uc804 \ub2e8\ubc31\uc9c8\u00b7\ucc44\uc18c<\/strong>\ub85c \ud3ec\ub9cc\uac10\uc744 \uba3c\uc800 \uc62c\ub9ac\uace0, \uc561\uc0c1 \uce7c\ub85c\ub9ac<\/strong>(\uc74c\ub8cc\u00b7\uc220)\ub294 \ud3c9\uc77c \u2018\uc81c\ub85c\u2019\uc5d0 \uac00\uae5d\uac8c,
\n \uc8fc\ub9d0\uc740 \uc815\ud574\uc9c4 \ud69f\uc218\u00b7\ubd84\ub7c9<\/em>\ub9cc \ud5c8\uc6a9\ud558\uc138\uc694. \uc678\uc2dd\uc740 \uad6c\uc774\/\uc218\uc721\/\ud68c \uc704\uc8fc\ub85c \uc8fc\ubb38\ud558\uace0, \ud0c4\uc218\ub294 \u2018\uc808\ubc18\u2019\ubd80\ud130 \uc2dc\uc791\ud574 \uacf5\ubcf5\uac10\uc5d0 \ub9de\ucdb0 \ubbf8\uc138 \uc870\uc815\ud569\ub2c8\ub2e4.
\n \ubc30\uace0\ud514\uc774 \uacfc\ud558\uba74 \ub2e8\ubc31\uc9c8\u00b7\uc2dd\uc774\uc12c\uc720\ub97c \uba3c\uc800 \ucd94\uac00\ud558\uace0, \ub2e8\uac74\u00b7\uc57c\uc2dd\uc740 \uc77c\uc2dc\uc801 \uc720\ud639\uc784\uc744 \uae30\uc5b5\ud558\uc138\uc694.\n <\/p>\n<\/section>\n<\/p>\n\n\n \uc6b4\ub3d9 \ub8e8\ud2f4: \uc720\uc0b0\uc18c+\uadfc\ub825+HIIT \uc801\uc6a9\ubc95
\n <\/h2>\n\n \ub0b4\uc7a5\uc9c0\ubc29\uc744 \uc904\uc774\ub824\uba74 \uc9c0\ubc29 \uc5f0\uc18c\uc6a9 \uc720\uc0b0\uc18c<\/strong>\uc640 \ub300\uc0ac \ud5a5\uc0c1\uc6a9 \uadfc\ub825<\/strong>\uc744 \ud568\uaed8 \uac00\uc838\uac00\uc57c \ud569\ub2c8\ub2e4.
\n \uc720\uc0b0\uc18c\ub294 \uc8fc 3\u20134\ud68c, 30\u201345\ubd84 \ube60\ub974\uac8c \uac77\uae30\/\uc790\uc804\uac70\/\uc870\uae45\uc73c\ub85c \ub300\ud654\ub294 \ub418\uc9c0\ub9cc \uc228\uc740 \ucc2c<\/em> \uc815\ub3c4(RPE 6\u20137)\ub97c \uc720\uc9c0\ud558\uace0,
\n \uadfc\ub825\uc740 \uc8fc 2\u20133\ud68c \uc804\uc2e0 \uc704\uc8fc(\ud558\uccb4 \ud544\uc218)\ub85c \ub300\uadfc\uc721\uc744 \uc790\uadf9\ud569\ub2c8\ub2e4. \uccb4\ub825 \uc5ec\uc720\uac00 \uc0dd\uae30\uba74 \uc9e7\uace0 \uad75\uc740 HIIT<\/strong>\ub97c \uc8fc 1\u20132\ud68c
\n \ucd94\uac00\ud574 \ub300\uc0ac\uc728\uc744 \ub04c\uc5b4\uc62c\ub9ac\ub418, \uacfc\ub3c4\ud55c \ube48\ub3c4\ub294 \ud53c\ub85c \ub204\uc801<\/em>\ub85c \uc5ed\ud6a8\uacfc\uac00 \ub0a0 \uc218 \uc788\uc73c\ub2c8 \ud68c\ubcf5\uc77c\uc744 \uaf2d \ub461\ub2c8\ub2e4.\n <\/p>\n <\/p>\n \n- \uc8fc\uac04 \uc2a4\ucf00\uc904(\uc608):<\/strong> \uc6d4 \ud558\uccb4+\ucf54\uc5b4, \ud654 \uc720\uc0b0\uc18c 40\u2032, \uc218 \uc0c1\uccb4, \ubaa9 \ud734\uc2dd\/\uc2a4\ud2b8\ub808\uce6d, \uae08 \uc804\uc2e0+HIIT 10\u2032, \ud1a0 \uc720\uc0b0\uc18c 45\u2032, \uc77c \ud734\uc2dd.<\/li>\n
- \uc804\uc2e0 \uadfc\ub825(8\u201312\ud68c\u00d73\uc138\ud2b8):<\/strong> \uc2a4\ucffc\ud2b8\/\ub808\uadf8\ud504\ub808\uc2a4, \ud799\ud78c\uc9c0(\ub8e8\ub9c8\ub2c8\uc548 \ub370\ub4dc\ub9ac\ud504\ud2b8), \ub7f0\uc9c0, \ud478\uc2dc\uc5c5\u00b7\ud480\ub2e4\uc6b4, \ud50c\ub7ad\ud06c.<\/li>\n
- \uc720\uc0b0\uc18c \uac15\ub3c4 \uc124\uc815:<\/strong> \ucd5c\ub300\uc2ec\ubc15 \ucd94\uc815(220-\ub098\uc774)\uc758 65\u201375% \ubc94\uc704 or RPE 6\u20137\ub85c \uafb8\uc900\ud788.<\/li>\n
- HIIT \ud504\ub85c\ud1a0\ucf5c(\uc608):<\/strong> 1\ubd84 \uc804\ub825 \uc9c8\uc8fc(\uc790\uc804\uac70\/\ub7f0\ub2dd\/\ub85c\uc789) + 1\ubd84 \ud68c\ubcf5 \u00d7 8\uc138\ud2b8(\ucd1d 16\u2032). \ucd08\ubcf4\uc790\ub294 30\ucd08\/90\ucd08\ub85c \uc2dc\uc791.<\/li>\n
- NEAT \uc62c\ub9ac\uae30:<\/strong> \uc5d8\ub9ac\ubca0\uc774\ud130 \ub300\uc2e0 \uacc4\ub2e8, \ud1b5\ud654\ub294 \uac78\uc73c\uba74\uc11c, \ud558\ub8e8 8,000\u201310,000\ubcf4 \ubaa9\ud45c\ub85c \uc0dd\ud65c \uc18d \uc18c\ubaa8 \uce7c\ub85c\ub9ac\u2191.<\/li>\n
- \ud68c\ubcf5 \uc6d0\uce59:<\/strong> 7\uc2dc\uac04 \uc218\uba74, \uc2a4\ud2b8\ub808\uce6d\u00b7\ud3fc\ub864\ub7ec 10\u2032, \uadfc\uc721\ud1b5\uc774 \uc2ec\ud558\uba74 \uac15\ub3c4\u2193\/\ud734\uc2dd\u2191 \u2014 \uafb8\uc900\ud568\uc774 \uac15\ub3c4\ubcf4\ub2e4 \uc6b0\uc120<\/em>.<\/li>\n<\/ul>\n
\n \uc2e4\ud328\ub97c \uc904\uc774\ub294 \uc694\ub839\uc740 \uc2dc\uac04 \uace0\uc815<\/strong>\uc785\ub2c8\ub2e4. \uc544\uce68\ud615\uc774\uba74 \uae30\uc0c1 \ud6c4 30\ubd84, \uc57c\uadfc\uc774 \uc7a6\ub2e4\uba74 \uc810\uc2ec 20\ubd84 \uac77\uae30+\ud1f4\uadfc \ud6c4 20\ubd84\uc744 \ud569\uccd0
\n \u2018\ubd84\ud560 \uc6b4\ub3d9\u2019\uc73c\ub85c \uc77c\uc815\uc744 \uc9c0\ud0a4\uc138\uc694. \uae30\ub85d \uc571\uc73c\ub85c \uc6b4\ub3d9 \uc2dc\uac04\u00b7\uac15\ub3c4\u00b7\uae30\ubd84<\/em>\uc744 \ub0a8\uae30\uba74 4\uc8fc\ucc28 \uc774\ud6c4 \ub3d9\uae30\ubd80\uc5ec\uac00 \ud655 \ub2ec\ub77c\uc9d1\ub2c8\ub2e4.\n <\/p>\n<\/section>\n<\/p>\n\n\n \uc218\uba74\u00b7\uc2a4\ud2b8\ub808\uc2a4\u00b7\uc74c\uc8fc \uad00\ub9ac(\ucf54\ub974\ud2f0\uc194 \ucf00\uc5b4)
\n <\/h2>\n\n \ub0b4\uc7a5\uc9c0\ubc29\uc740 \uc6b4\ub3d9\u00b7\uc2dd\ub2e8\ub9cc\uc73c\ub85c\ub294 \ud55c\uacc4\uac00 \uc788\uc2b5\ub2c8\ub2e4. \ucf54\ub974\ud2f0\uc194<\/strong>\uc774 \ub192\uac8c \uc720\uc9c0\ub418\uba74 \uc9c0\ubc29 \ub3d9\uc6d0\uc774 \uc5b5\uc81c\ub418\uace0 \uad70\uac83\uc9c8 \uc695\uad6c\uac00 \ucee4\uc9c0\uc8e0.
\n \uba3c\uc800 \uc218\uba74 7\u20138\uc2dc\uac04<\/strong>\uc744 \ubaa9\ud45c\ub85c \ucde8\uce68\u00b7\uae30\uc0c1 \uc2dc\uac04\uc744 \uace0\uc815\ud569\ub2c8\ub2e4. \ucde8\uce68 90\ubd84 \uc804\uc5d4 \ubc1d\uc740 \ud654\uba74\uc744 \ub044\uace0, \ubbf8\uc9c0\uadfc\ud55c \uc0e4\uc6cc\uc640 \uac00\ubcbc\uc6b4
\n \uc2a4\ud2b8\ub808\uce6d\uc73c\ub85c \uccb4\uc628\uc744 \ub0ae\ucd98 \ub4a4 \uc7a0\uc790\ub9ac\uc5d0 \ub4dc\uc138\uc694. \uce74\ud398\uc778\uc740 \uae30\uc0c1 \ud6c4 90\ubd84 \uc774\ud6c4, \uc624\ud6c4 2\uc2dc \uc774\ud6c4\uc5d4 \uc904\uc774\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.
\n \uc2a4\ud2b8\ub808\uc2a4 \uc644\ud654\ub294 \ub8e8\ud2f4\ud654<\/em>\uac00 \ud575\uc2ec\uc785\ub2c8\ub2e4. \uc810\uc2ec \uc804 10\ubd84 \ud587\ube5b \uc0b0\ucc45, \uc228 4\ucd08 \ub4e4\uc774\ub9c8\uc2dc\uace0 6\ucd08 \ub0b4\uc26c\ub294 \ud638\ud761 6\ubd84<\/strong>,
\n \uc790\uae30 \uc804 \uac10\uc0ac \uc77c\uae30 3\uc904 \uac19\uc740 \uc9e7\uc740 \uc2b5\uad00\uc744 \ub9e4\uc77c \ubc18\ubcf5\ud574 \uc790\uc728\uc2e0\uacbd \ubc38\ub7f0\uc2a4<\/em>\ub97c \ub418\ucc3e\uc2b5\ub2c8\ub2e4. \uc74c\uc8fc<\/strong>\ub294 \uac10\ub7c9\uae30\uc5d4 \u2018\uc8fc 0\u20131\ud68c,
\n 1\u20132\uc794\u2019\uc73c\ub85c \ud55c\uc815\ud558\uace0, \uc220\uc790\ub9ac\uc5d0\ub294 \uad6c\uc774\u00b7\uc0d0\ub7ec\ub4dc\u00b7\ubb3c \uc12d\ucde8\ub97c \uc6b0\uc120\ud574 \ub2e4\uc74c \ub0a0 \uc218\ubd84\u00b7\uc804\ud574\uc9c8\uc744 \ucda9\ubd84\ud788 \ubcf4\ucda9\ud558\uc138\uc694. \ud68c\ubcf5\uc774 \uc88b\uc544\uc57c \uc6b4\ub3d9\uc758
\n \uac15\ub3c4\ub97c \uafb8\uc900\ud788 \ub04c\uace0 \uac08 \uc218 \uc788\uc2b5\ub2c8\ub2e4.\n <\/p>\n<\/section>\n<\/p>\n\n\n 12\uc8fc \ub85c\ub4dc\ub9f5: \uc8fc\ucc28\ubcc4 \uccb4\ud06c\ub9ac\uc2a4\ud2b8
\n <\/h2>\n\n 3\uac1c\uc6d4\uc740 \ucda9\ubd84\ud788 \uae38\uace0, \ub610 \uc9e7\uc2b5\ub2c8\ub2e4. \ub2e8\uacc4\ub97c \ub098\ub220 \ubcc0\uc218\uc5d0 \ud754\ub4e4\ub9ac\uc9c0 \uc54a\ub294 \uad6c\uc870<\/em>\ub97c \ub9cc\ub4e4\uc5b4\uc57c \uc131\uacf5\ub960\uc774 \uc62c\ub77c\uac11\ub2c8\ub2e4.
\n \uc544\ub798 \ud45c\ub294 12\uc8fc\ub97c 3\uac1c\uc758 \ud398\uc774\uc988\ub85c \ucabc\uac1c \uac01 \uc8fc\ucc28 \ud575\uc2ec \uacfc\uc81c\ub97c \uc815\ub9ac\ud55c \ub85c\ub4dc\ub9f5\uc785\ub2c8\ub2e4. \uc644\ub8cc\uc728\uc744 \uc8fc \ub2e8\uc704(%)\ub85c \uccb4\ud06c\ud574 \ubcf4\uc138\uc694.\n <\/p>\n <\/p>\n \n \n\n\n| \uc8fc\ucc28<\/th>\n | \uc2dd\ub2e8 \ud3ec\ucee4\uc2a4<\/th>\n | \uc6b4\ub3d9 \ud3ec\ucee4\uc2a4<\/th>\n | \ud68c\ubcf5\/\uc0dd\ud65c<\/th>\n | \uccb4\ud06c\ud3ec\uc778\ud2b8<\/th>\n<\/tr>\n<\/thead>\n | \n\n1\u20132\uc8fc<\/strong> (\uc801\uc751)<\/td>\n| \uc720\uc9c0-500kcal, \ub2e8\ubc31\uc9c8 1.6g\/kg, \uc561\uc0c1\uce7c\ub85c\ub9ac \uc81c\ub85c<\/td>\n | \uc720\uc0b0\uc18c 30\u201340\u2032\u00d73, \uc804\uc2e0 \uadfc\ub825 2\ud68c(\uae30\ubcf8 \ub3d9\uc791 \uc775\ud788\uae30)<\/td>\n | \uc218\uba74 \uc2dc\uac04 \uace0\uc815, \uc810\uc2ec 10\u2032 \uc0b0\ucc45 \ub8e8\ud2f4\ud654<\/td>\n | \ud5c8\ub9ac\ub458\ub808\u00b7\uccb4\uc911 \ubca0\uc774\uc2a4\ub77c\uc778, \uc2dd\uc0ac \uc0ac\uc9c4 \uae30\ub85d \uc2dc\uc791<\/td>\n<\/tr>\n | \n3\u20134\uc8fc<\/strong> (\ub9ac\ub4ec)<\/td>\n| \uc57c\uc2dd\u00b7\uac04\uc2dd \uc8fc2\ud68c \uc774\ub0b4, \ud0c4\uc218\ub294 \uc6b4\ub3d9 \uc804\u00b7\ud6c4 \uc9d1\uc911 \ubc30\uce58<\/td>\n | \uc720\uc0b0\uc18c 40\u201345\u2032\u00d73\u20134, \uadfc\ub825 2\u20133\ud68c(\ud558\uccb4 \uc6b0\uc120)<\/td>\n | \uc54c\ucf54\uc62c 0\u20131\ud68c, \ubb3c 2L, \ud3fc\ub864\ub7ec 10\u2032\/\uc77c<\/td>\n | \ud5c8\ub9ac\ub458\ub808 -1~2cm, \uc8fc\ub2f9 \uc644\ub8cc\uc728 80% \uc774\uc0c1<\/td>\n<\/tr>\n | \n5\u20138\uc8fc<\/strong> (\uac00\uc18d)<\/td>\n| \ub2e8\ubc31\uc9c8 1.8\u20132.2g\/kg, \uc678\uc2dd \uba54\ub274 \ud45c\uc900\ud654(\uad6c\uc774\u00b7\ud68c\u00b7\uc218\uc721)<\/td>\n | \uadfc\ub825 3\ud68c(\ubcfc\ub968\u2191), HIIT 1\ud68c<\/strong> \ucd94\uac00 \ub610\ub294 \uc778\ud130\ubc8c \uac77\uae30<\/td>\n| \ucde8\uce68 90\u2032 \uc804 \uc2a4\ud06c\ub9b0 \uc624\ud504, \ud638\ud761 6\ubd84\/\uc77c<\/td>\n | \ud5c8\ub9ac\ub458\ub808 \ub204\uc801 -3~5cm, \uccb4\uc911 -3~5%<\/td>\n<\/tr>\n | \n9\u201310\uc8fc<\/strong> (\uc815\uad50\ud654)<\/td>\n| \uc18c\uae08\u00b7\uc18c\uc2a4 \uccb4\ud06c, \uc57c\ucc44\u00b7\uc218\ubd84 \uc12d\ucde8 \ubcf4\uc815\uc73c\ub85c \uccb4\uc911 \ubcc0\ub3d9 \uc644\ud654<\/td>\n | \uc57d\uc810 \ubd80\uc704 \ubcf4\uc644(\ucf54\uc5b4\u00b7\ub454\uadfc), \uc720\uc0b0\uc18c 45\u2032 \uafb8\uc900\ud788<\/td>\n | \uc2a4\ud2b8\ub808\uc2a4 \uc720\ubc1c \uc77c\uc815\uc5d0 \ub300\ube44 \uc2dd\uc0ac\u00b7\uc218\uba74 \uc120\uc81c \uc870\uc815<\/td>\n | \uccb4\uc131\ubd84 \uc7ac\uce21\uc815, \uc0ac\uc9c4 \ube44\uad50\ub85c \ub3d9\uae30 \uc720\uc9c0<\/td>\n<\/tr>\n | \n11\u201312\uc8fc<\/strong> (\ud53c\ub2c8\uc2dc&\uc720\uc9c0)<\/td>\n| \uc801\uc790 \ud3ed \uc644\ub9cc\ud654(\u2013300~400kcal)\ub85c \ud53c\ub85c \ub204\uc801 \ubc29\uc9c0<\/td>\n | \uadfc\ub825 \uac15\ub3c4 \uc720\uc9c0, HIIT 0\u20131\ud68c(\ucee8\ub514\uc158 \ub530\ub77c)<\/td>\n | \uc8fc 1\ud68c \uc678\uc2dd \ud5c8\uc6a9, \ub2e4\uc74c 4\uc8fc \uc720\uc9c0 \uacc4\ud68d \uc218\ub9bd<\/td>\n | \ud5c8\ub9ac\ub458\ub808 -5~8cm, \uccb4\uc911 -5~7%, \uc2b5\uad00 \uccb4\ud06c\ub9ac\uc2a4\ud2b8 \ud655\uc815<\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n \n \ud45c\uc758 \u2018\uc644\ub8cc\uc728\u2019\uc744 \uc8fc\ucc28\ubcc4\ub85c \ub9e4\uae30\uace0, 70% \uc774\ud558\ub85c \ub5a8\uc5b4\uc9c0\ub294 \uc8fc\uac00 \ub098\uc624\uba74 \uadf8 \uc8fc\ub294 \ub9ac\uc14b \uc8fc<\/strong>\ub85c \uc0bc\uc544 \uac15\ub3c4\ub97c \ub0ae\ucd94\uace0
\n \uc218\uba74\u00b7\uc218\ubd84\u00b7\uc2a4\ud2b8\ub808\uc2a4\ub97c \uc7ac\uc815\ub82c\ud558\uc138\uc694. \ud398\uc774\uc2a4\ub97c \uc9c0\ud0a4\ub294 \uac83\uc774 \uacb0\uad6d \uac00\uc7a5 \ube60\ub978 \uae38\uc785\ub2c8\ub2e4.\n <\/p>\n<\/section>\n<\/p>\n\n\n \uc720\uc9c0 \uc804\ub7b5 & \uc694\uc694 \ubc29\uc9c0 \ub8e8\ud2f4
\n <\/h2>\n\n \uac10\ub7c9 \uc131\uacf5 \uc774\ud6c4\uc758 \uc720\uc9c0 \uad6c\uac04<\/em>\uc774 \uc9c4\uc9dc \uc2b9\ubd80\uc785\ub2c8\ub2e4. \ubaa9\ud45c \ub2ec\uc131 \uc9c1\ud6c4 \uc801\uc790 \ud3ed\uc744 \uc989\uc2dc \uc5c6\uc560\uae30\ubcf4\ub2e4
\n 2\u20134\uc8fc\uac04 \uc720\uc9c0\uce7c\ub85c\ub9ac-200kcal<\/strong> \uc815\ub3c4\uc758 \uc644\ub9cc\ud55c \uc0c1\uc2b9<\/em>\uc73c\ub85c \uc804\ud658\ud574 \uc2e0\uc9c4\ub300\uc0ac\ub97c \uc548\uc815\uc2dc\ud0b5\ub2c8\ub2e4.
\n \uc6b4\ub3d9\uc740 \ubcfc\ub968\uc744 80\u201390% \uc218\uc900\uc73c\ub85c \uc720\uc9c0\ud558\uace0, \uccb4\ud06c\ub9ac\uc2a4\ud2b8\ub85c \uc0dd\ud65c \ud328\ud134\uc744 \uc790\ub3d9\ud654\ud558\uc138\uc694.\n <\/p>\n <\/p>\n \n- 80\/20 \uaddc\uce59:<\/strong> \ud3c9\uc77c\uc5d4 \uacc4\ud68d\uc2dd, \uc8fc\ub9d0\uc5d4 \ud55c \ub07c \uc790\uc720. \ub2e8, \uc74c\ub8cc\u00b7\uc8fc\ub958\ub294 \u2018\uc794\uc218\u2019\ub85c \uad00\ub9ac.<\/li>\n
- \uc8fc\uac04 \ub9ac\uc14b:<\/strong> \uacfc\uc2dd \ub2e4\uc74c \ub0a0\uc740 \ub2e8\ubc31\uc9c8\u00b7\ucc44\uc18c \uc704\uc8fc, \uc218\ubd84\u00b7\uc0b0\ucc45\uc73c\ub85c \uade0\ud615 \ud68c\ubcf5.<\/li>\n
- \uccb4\ud06c \ub370\uc774:<\/strong> \ub9e4\uc8fc \uac19\uc740 \uc694\uc77c \uc544\uce68 \uacf5\ubcf5\uc5d0 \ud5c8\ub9ac\ub458\ub808\u00b7\uccb4\uc911 \uce21\uc815, 2\uc8fc \uc5f0\uc18d \uc99d\uac00 \uc2dc \uc2dd\ub2e8 10% \ucd95\uc18c.<\/li>\n
- NEAT \uace0\uc815:<\/strong> 8,000\u201310,000\ubcf4, \uc5d8\ub9ac\ubca0\uc774\ud130 \ub300\uc2e0 \uacc4\ub2e8. \ucd9c\ud1f4\uadfc 1\uc815\uac70\uc7a5 \uac77\uae30.<\/li>\n
- \uadfc\ub825 \ucd5c\uc800\uc120:<\/strong> \uc2a4\ucffc\ud2b8\/\ud78c\uc9c0\/\ud478\uc2dc\/\ud480 2\ud68c\/\uc8fc, \uc138\ud2b8 \uc218\ub294 \uc904\uc5ec\ub3c4 \uac15\ub3c4<\/em>\ub294 \uc720\uc9c0.<\/li>\n
- \uc0ac\ud68c \uc77c\uc815 \ub300\uc751:<\/strong> \ud68c\uc2dd \uc804 \ub2e8\ubc31\uc9c8 \uac04\uc2dd, \ub2e4\uc74c \ub0a0 \uc218\ubd84\u00b7\uc218\uba74 \uc6b0\uc120 \ud68c\ubcf5.<\/li>\n
- \uba58\ud0c8 \uc7a5\uce58:<\/strong> \uc0ac\uc9c4 \uc6d4 1\ud68c \ucd2c\uc601, \uc637\ud54f\u00b7\ud5c8\ub9ac\ubca8\ud2b8 \uad6c\uba4d\uc73c\ub85c \uccb4\uac10 \ud53c\ub4dc\ubc31 \ubc1b\uae30.<\/li>\n<\/ul>\n
\n \uc694\uc694\ub97c \ub9c9\ub294 \ube44\uacb0\uc740 \uc2b5\uad00\uc758 \uc790\ub3d9\ud654<\/strong>\uc785\ub2c8\ub2e4. \uc22b\uc790\uac00 \ud754\ub4e4\ub824\ub3c4 \ub8e8\ud2f4\ub9cc \uc9c0\ud0a4\uba74 \uace7 \uc81c\uc790\ub9ac\ub97c \ucc3e\uc2b5\ub2c8\ub2e4.\n <\/p>\n<\/section>\n\n\n \uc790\uc8fc \ubb3b\ub294 \uc9c8\ubb38(FAQ)
\n <\/h2>\n\n .faq-item { background:#fff; border:1px solid #e9d7ff; border-radius:10px; margin:10px 0; overflow:hidden; }
\n .faq-item summary { cursor:pointer; list-style:none; padding:14px 16px; font-weight:700; color:#4a148c; display:flex; align-items:center; gap:8px; }
\n .faq-item summary::-webkit-details-marker{ display:none; }
\n .faq-item summary:after{ content:”\uff0b”; margin-left:auto; color:#7b1fa2; font-weight:700; }
\n .faq-item[open] summary:after{ content:”\u2013”; }
\n .faq-body{ padding:0 16px 16px 16px; color:#333; line-height:1.85; }
\n .faq-tip{ background:#f5f0ff; border-left:4px solid #9c27b0; padding:10px 12px; border-radius:6px; margin-top:8px; font-size:0.95rem; color:#5e35b1; }
\n .faq-list{ margin:8px 0 0 1.2em; }<\/p>\n <\/p>\n\n\ud5c8\ub9ac\ub458\ub808\ub97c \uc5bc\ub9c8\ub098 \uc904\uc774\uba74 \uac74\uac15\uc0c1 \uc774\ub4dd\uc774 \uc0dd\uae30\ub098\uc694?<\/summary>\n\n \uc77c\ubc18\uc801\uc73c\ub85c \uccb4\uc911\uc758 5\u201310%<\/strong>\ub9cc \uac10\ub7c9\ud574\ub3c4 \ub0b4\uc7a5\uc9c0\ubc29\uc774 \uc758\ubbf8 \uc788\uac8c \uc904\uace0 \ub300\uc0ac \uc9c0\ud45c(\ud608\uc555\u00b7\ud608\ub2f9\u00b7\uc911\uc131\uc9c0\ubc29)\uac00 \uac1c\uc120\ub420 \uac00\ub2a5\uc131\uc774 \ud07d\ub2c8\ub2e4.
\n \uc544\uc2dc\uc544 \uad8c\uc5ed \uae30\uc900\uc73c\ub85c\ub294 \ud5c8\ub9ac\ub458\ub808\uac00 \ub0a8\uc131 90cm<\/strong> \ubbf8\ub9cc, \uc5ec\uc131 85cm<\/strong> \ubbf8\ub9cc\uc744 \ubaa9\ud45c\ub85c \uc0bc\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4.
\n \uc218\uce58\uac00 \uacbd\uacc4\uc120\uc774\ub77c\uba74 12\uc8fc \ub3d9\uc548 \u20135~8cm<\/strong>\ub97c 1\ucc28 \ubaa9\ud45c\ub85c \uc124\uc815\ud574 \ubcf4\uc138\uc694.<\/p>\n\ud5c8\ub9ac\ub458\ub808\ub294 \uc544\uce68 \uacf5\ubcf5, \ubc30\uaf3d \ub77c\uc778\uc5d0\uc11c \uc228\uc744 \ud3b8\ud558\uac8c \ub0b4\uc270 \uc0c1\ud0dc\ub85c 2\ud68c \uce21\uc815\ud574 \ud3c9\uade0\uac12\uc744 \uc0ac\uc6a9\ud558\uc138\uc694.<\/div>\n<\/p><\/div>\n<\/details>\n <\/p>\n\n\uacf5\ubcf5 \uc720\uc0b0\uc18c\uac00 \ub0b4\uc7a5\uc9c0\ubc29\uc5d0 \ub354 \ud6a8\uacfc\uc801\uc778\uac00\uc694?<\/summary>\n\n \uacf5\ubcf5 \uc720\uc0b0\uc18c\uac00 \ubb34\uc870\uac74<\/em> \ub354 \uc720\ub9ac\ud558\uc9c4 \uc54a\uc2b5\ub2c8\ub2e4. \ud575\uc2ec\uc740 \uc8fc\uac04 \ucd1d \uc18c\ubaa8<\/strong>\uc640 \uc9c0\uc18d\uc131<\/strong>\uc785\ub2c8\ub2e4.
\n \uacf5\ubcf5 \uc6b4\ub3d9\uc774 \uc18d\uc774 \ud3b8\ud558\uace0 \uafb8\uc900\ud788 \ud560 \uc218 \uc788\ub2e4\uba74 \uc120\ud0dd\ud560 \uc218 \uc788\uc9c0\ub9cc, \uc5b4\uc9c0\ub7ec\uc6c0\uc774 \uc788\uac70\ub098 \uac15\ub3c4\ub97c \ubabb \uc62c\ub9b0\ub2e4\uba74
\n \uac00\ubcbc\uc6b4 \uac04\uc2dd(\ubc14\ub098\ub098\u00b7\uc694\uac70\ud2b8 \ub4f1) \ud6c4 \uc218\ud589\ub825\uc744 \ub192\uc774\ub294 \ud3b8\uc774 \ub0ab\uc2b5\ub2c8\ub2e4. \uacb0\uad6d \ub3d9\uc77c\ud55c \uce7c\ub85c\ub9ac \uc801\uc790\uc640 \uc6b4\ub3d9 \ubcfc\ub968\uc774\uba74 \uacb0\uacfc\ub294 \ube44\uc2b7\ud569\ub2c8\ub2e4.<\/p>\nRPE 6\u20137 \uac15\ub3c4\ub85c 30\u201345\ubd84, \uc8fc 3\u20134\ud68c \uafb8\uc900\ud788\uac00 \uc815\ub2f5\uc5d0 \uac00\uae5d\uc2b5\ub2c8\ub2e4.<\/div>\n<\/p><\/div>\n<\/details>\n <\/p>\n\n\ubcf5\ubd80 \uc6b4\ub3d9(\ud50c\ub7ad\ud06c\u00b7\ud06c\ub7f0\uce58)\ub9cc \uc5f4\uc2ec\ud788 \ud558\uba74 \ubc43\uc0b4\uc774 \ube60\uc9c0\ub098\uc694?<\/summary>\n\n \ud2b9\uc815 \ubd80\uc704 \uc9c0\ubc29\ub9cc \uace8\ub77c\uc11c \ube7c\ub294 \uc2a4\ud31f \ub9ac\ub355\uc158<\/em>\uc740 \ud604\uc2e4\uc801\uc73c\ub85c \uc5b4\ub835\uc2b5\ub2c8\ub2e4. \ubcf5\ubd80 \uc6b4\ub3d9\uc740 \ucf54\uc5b4 \uc548\uc815\uc131\u00b7\uc790\uc138 \uc720\uc9c0\uc5d0 \ub3c4\uc6c0\uc774 \ub418\uace0
\n \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd \ud6a8\uc728\uc744 \uc62c\ub824 \uac04\uc811\uc801\uc73c\ub85c<\/strong> \uccb4\uc9c0\ubc29 \uac10\ub7c9\uc744 \ub3d5\uc2b5\ub2c8\ub2e4. \uc9c0\ubc29 \uac10\ub7c9 \uc790\uccb4\ub294 \uce7c\ub85c\ub9ac \uc801\uc790+\uc804\uc2e0 \uadfc\ub825+\uc720\uc0b0\uc18c<\/strong> \uc870\ud569\uc73c\ub85c \uc77c\uc5b4\ub0a9\ub2c8\ub2e4.<\/p>\n\ucf54\uc5b4\ub294 \uc8fc 2\u20133\ud68c 10\u201315\ubd84: \ud50c\ub7ad\ud06c, \ub370\ub4dc\ubc84\uadf8, \uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c\ub85c \uad6c\uc131\ud558\uc138\uc694.<\/div>\n<\/p><\/div>\n<\/details>\n <\/p>\n\nHIIT\uac00 \ub354 \ube60\ub974\uac8c \ub0b4\uc7a5\uc9c0\ubc29\uc744 \uc904\uc774\ub098\uc694, \uc544\ub2c8\uba74 \uafb8\uc900\ud55c \uc720\uc0b0\uc18c\uac00 \uc88b\ub098\uc694?<\/summary>\n\n \ub458 \ub2e4 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. HIIT\ub294 \uc9e7\uc740 \uc2dc\uac04\uc5d0 \ub300\uc0ac \uc790\uadf9\uc744 \uc8fc\uc9c0\ub9cc \ud53c\ub85c\uac00 \ucee4\uc11c \uc8fc 1\u20132\ud68c<\/strong>\uba74 \ucda9\ubd84\ud569\ub2c8\ub2e4.
\n \ub098\uba38\uc9c0\ub294 40\u201345\ubd84\uc758 \uafb8\uc900\ud55c \uc720\uc0b0\uc18c(LISS)\ub97c \ucc44\uc6cc \ucd1d \ubcfc\ub968<\/strong>\uc744 \ud655\ubcf4\ud558\uc138\uc694. \ucd08\ubcf4\uc790\ub294 \uc778\ud130\ubc8c \uac77\uae30(\ube60\ub974\uac8c 1\ubd84\/\ub290\ub9ac\uac8c 1\ubd84\u00d710)
\n \ubd80\ud130 \uc2dc\uc791\ud574 \uc810\uc9c4\uc801\uc73c\ub85c \uac15\ub3c4\ub97c \ub192\uc774\uba74 \ubd80\uc0c1 \uc704\ud5d8\uc744 \uc904\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\uc6d0\uce59: HIIT\ub294 \uc591\ub150, LISS\uac00 \uae30\ubcf8<\/em>. \ud68c\ubcf5\uc774 \ud754\ub4e4\ub9ac\uba74 HIIT \ube48\ub3c4\ub97c \uba3c\uc800 \uc904\uc785\ub2c8\ub2e4.<\/div>\n<\/p><\/div>\n<\/details>\n <\/p>\n\n\uac10\ub7c9\uc774 \uba48\ucd98 \uc815\uccb4\uae30\ub294 \uc5b4\ub5bb\uac8c \ub3cc\ud30c\ud558\ub098\uc694?<\/summary>\n\n \uba3c\uc800 \uccb4\uc911\u00b7\ud5c8\ub9ac\ub458\ub808\u00b7\uc0ac\uc9c4\uc744 2\uc8fc \ucd94\uc138<\/strong>\ub85c \ud655\uc778\ud558\uc138\uc694. \ubd80\uc885\u00b7\uc5fc\ubd84\u00b7\uc218\uba74 \uc601\ud5a5\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.
\n \ubcc0\ud654\uac00 \uc5c6\ub2e4\uba74 \uc544\ub798 \uc21c\uc11c\ub85c \uc870\uc815\ud569\ub2c8\ub2e4:<\/p>\n\n- NEAT +2,000\ubcf4\/\uc77c<\/strong> \ub298\ub9ac\uae30(\uc5d8\ub9ac\ubca0\uc774\ud130\u2192\uacc4\ub2e8, \ud1b5\ud654\ub294 \uac77\uae30).<\/li>\n
- \uc12d\ucde8 \uce7c\ub85c\ub9ac \u201310%<\/strong> \ub610\ub294 \ud0c4\uc218\ud654\ubb3c \uc800\ub141 \ubd84\ub7c9 20\u201330g \ucd95\uc18c.<\/li>\n
- \uc720\uc0b0\uc18c 1\ud68c \ucd94\uac00 \ub610\ub294 10\u201315\ubd84 \uc5f0\uc7a5.<\/li>\n
- \ud53c\ub85c \ub204\uc801 \uc2dc \ub2e4\uc774\uc5b4\ud2b8 \ube0c\ub808\uc774\ud06c<\/strong> 7\uc77c(\uc720\uc9c0\uce7c\ub85c\ub9ac, \ub2e8\ubc31\uc9c8 \uc720\uc9c0)\ub85c \ud68c\ubcf5 \ud6c4 \uc7ac\uac1c.<\/li>\n<\/ul>\n
\uc815\uccb4\uae30\ub294 \uacfc\uc815\uc758 \uc77c\ubd80\uc785\ub2c8\ub2e4. \uc870\uae09\ud568 \ub300\uc2e0 \uccb4\ud06c\ub9ac\uc2a4\ud2b8\ub85c \u2018\ud55c \uac00\uc9c0\uc529\u2019\ub9cc \ubc14\uafb8\uc138\uc694.<\/div>\n<\/p><\/div>\n<\/details>\n <\/p>\n\n\uc57c\uadfc\u00b7\ud68c\uc2dd\uc774 \uc7a6\uc744 \ub54c \ub9dd\ud558\uc9c0 \uc54a\ub294 \uc2e4\uc804 \uc804\ub7b5\uc774 \uc788\ub098\uc694?<\/summary>\n\n \uc788\uc2b5\ub2c8\ub2e4. \ud68c\uc2dd \uc804 \ub2e8\ubc31\uc9c8 \uac04\uc2dd<\/strong>(\uadf8\ub9ad\uc694\uac70\ud2b8\u00b7\uc0b6\uc740 \ub2ec\uac40)\uc744 \ubbf8\ub9ac \uba39\uace0, \uc790\ub9ac\uc5d0\uc11c\ub294 \uad6c\uc774\u00b7\uc218\uc721\u00b7\ud68c \uac19\uc740 \ub2e8\ubc31\uc9c8+\uc57c\ucc44<\/strong> \uc704\uc8fc\ub85c \uc8fc\ubb38\ud569\ub2c8\ub2e4.
\n \uc220\uc740 \uc8fc 0\u20131\ud68c, 1\u20132\uc794<\/strong> \ub0b4\ub85c \uc81c\ud55c\ud558\uace0, \uce75\ud14c\uc77c\u00b7\ub9e5\uc8fc\ubcf4\ub2e4 \uc2a4\ud2b8\ub808\uc774\ud2b8\/\ud558\uc774\ubcfc\ucc98\ub7fc \ub2f9\uc774 \uc801\uc740 \ucabd\uc744 \uc120\ud0dd\ud569\ub2c8\ub2e4.
\n \ub2e4\uc74c \ub0a0\uc740 \uc218\ubd84\u00b7\uc804\ud574\uc9c8 \ubcf4\ucda9, \uac00\ubcbc\uc6b4 \uc720\uc0b0\uc18c 30\u201340\ubd84, \ud0c4\uc218\u00b7\uc18c\uae08\uc744 \ub0ae\ucdb0 \ubd80\uc885\uc744 \uac00\ub77c\uc549\ud788\uc138\uc694. \uc8fc\uac04 \ud569\uacc4<\/em> \uc801\uc790\ub9cc \uc9c0\ud0a4\uba74 \ud55c\ub450 \ubc88\uc758 \ubcc0\uc218\ub294 \ucda9\ubd84\ud788 \ubcf5\uad6c\ub429\ub2c8\ub2e4.<\/p>\n\uc77c\uc815\ud45c\uc5d0 \u2018\ud68c\uc2dd \uc804 \uc0b0\ucc45 15\u2032\u2019\uc640 \u2018\ud68c\uc2dd \ub2e4\uc74c \ub0a0 \uc720\uc0b0\uc18c 40\u2032\u2019\uc744 \uace0\uc815 \ub8f0\ub85c \ub123\uc5b4 \ubc84\ub9ac\uc138\uc694.<\/div>\n<\/p><\/div>\n<\/details>\n \n \u203b \ubcf8 \ucf58\ud150\uce20\ub294 \uc77c\ubc18\uc801\uc778 \uac74\uac15 \uc815\ubcf4\ub85c, \uac1c\uc778\uc758 \uc758\ud559\uc801 \uc9c4\ub2e8\u00b7\uce58\ub8cc\ub97c \ub300\uccb4\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uae30\uc874 \uc9c8\ud658\u00b7\uc57d\ubb3c \ubcf5\uc6a9 \uc911\uc774\ub77c\uba74 \uc804\ubb38\uac00\uc640 \uc0c1\uc758\ud558\uc138\uc694.\n <\/p>\n<\/p><\/div>\n<\/section>\n <\/p>\n\n\n \n \uc774\uc81c \ub0a8\uc740 \uac74 \uc2e4\ud589\ubfd0\uc785\ub2c8\ub2e4. \uc624\ub298 \uc800\ub141\uc5d4 \ubc30\ub2ec \uc571 \ub300\uc2e0 \ub0c9\uc7a5\uace0\ub97c \uc5f4\uace0, \ub0b4\uc77c \uc544\uce68\uc5d4 \uc904\uc790\uc640 \uc6b4\ub3d9\ud654\ub97c \uaebc\ub0b4\uc138\uc694. \ud5c8\ub9ac\ub458\ub808 \ud55c \uc904 \uae30\ub85d, 30\ubd84 \uac77\uae30, \ub2e8\ubc31\uc9c8 \uba3c\uc800\u2014\uc774 \uc138 \uac00\uc9c0\ub97c 12\uc8fc\uac04 \ubc18\ubcf5\ud558\uba74 \uac70\uc6b8\uacfc \ubc14\uc9c0\uac00 \uba3c\uc800 \ubc18\uc751\ud569\ub2c8\ub2e4. \uc644\ubcbd\ud568\ubcf4\ub2e4 \uafb8\uc900\ud568, \uac15\ub3c4\ubcf4\ub2e4 \ub9ac\ub4ec\uc774 \uc2b9\ubd80\ub97c \uac00\ub985\ub2c8\ub2e4. \uc911\uac04\uc5d0 \ud754\ub4e4\ub824\ub3c4 \uccb4\ud06c\ub9ac\uc2a4\ud2b8\ub85c \ub2e4\uc2dc \uc815\ub82c\ud558\uba74 \ub429\ub2c8\ub2e4. \ubcc0\ud654\ub294 \uc5b4\ub290 \ub0a0 \uac11\uc790\uae30 \uc624\ub294 \uac8c \uc544\ub2c8\ub77c, \uc624\ub298\uc758 \uc791\uc740 \uc120\ud0dd\uc774 \uc313\uc5ec \ub3c4\ucc29\ud569\ub2c8\ub2e4. \ubcf8\ubb38 \ub85c\ub4dc\ub9f5\uc744 \uce98\ub9b0\ub354\uc5d0 \uc62e\uaca8 \uc9c0\uae08 \ubc14\ub85c \u20181\uc77c\ucc28\u2019\ub85c \uc2dc\uc791\ud574 \ubcfc\uae4c\uc694?\n <\/p>\n \n 12\uc8fc \ud6c4\uc758 \ud5c8\ub9ac\ub458\ub808\ub294 \uc624\ub298\uc758 \ud55c \ubc88 \uac77\uae30\uc5d0\uc11c \ucd9c\ubc1c\ud569\ub2c8\ub2e4. \uc791\uac8c \uc2dc\uc791\ud558\uace0, \ub05d\uae4c\uc9c0 \uac00\uc138\uc694.\n <\/p>\n<\/p><\/div>\n<\/section>\n","protected":false},"excerpt":{"rendered":" \ud5c8\ub9ac\ub458\ub808\uac00 \uccb4\uc911\uacc4\ubcf4\ub2e4 \uc194\uc9c1\ud569\ub2c8\ub2e4. 12\uc8fc\ub9cc \ub531 \uc9d1\uc911\ud558\uba74 \u2018\uac89\ubcf4\uae30\uc5d0 \ub9c8\ub978 \ube44\ub9cc\u2019\ub3c4 \uc22b\uc790\uc640 \uc2e4\ub8e8\uc5e3\uc774 \ub2ec\ub77c\uc9d1\ub2c8\ub2e4. \ub0b4\uc7a5\uc9c0\ubc29 \ube7c\ub294 \ubc95 3\uac1c\uc6d4 \uc2e4\uc804 \ud50c\ub79c \uc548\ub155\ud558\uc138\uc694. \uc800\ub294 \ud55c\ub3d9\uc548 \uccb4\uc911\uc740 \uc815\uc0c1\uc774\uc5c8\uc9c0\ub9cc \ubc14\uc9c0\uac00 \uacc4\uc18d \uc870\uc5ec \uc640\uc11c \uc774\uc0c1\ud558\ub2e4 \uc2f6\uc5c8\uc5b4\uc694. \uccb4\uc131\ubd84\uc744 \ucc0d\uc5b4 \ubcf4\ub2c8 \ubcf5\ubd80 \ub0b4\uc7a5\uc9c0\ubc29 \uc9c0\ud45c\uac00 \ub192\uac8c \ub098\uc654\uace0, \ud5c8\ub9ac\ub458\ub808\ub3c4 \uae30\uc900\uc120\uc744 \uc0b4\uc9dd \ub118\uae34 \uc0c1\ud0dc\uc600\uc2b5\ub2c8\ub2e4. \uadf8\ub54c\ubd80\ud130 \uccb4\uc911 \uc22b\uc790\uc5d0\ub9cc \uc9d1\ucc29\ud558\uc9c0 \uc54a\uace0 \ud5c8\ub9ac\ub458\ub808\u00b7\uccb4\uc9c0\ubc29\ub960\u00b7\uc8fc\uac04 \uc0ac\uc9c4\uc744 \ud568\uaed8 \uae30\ub85d\ud558\uba70 12\uc8fc \ud504\ub85c\uc81d\ud2b8\ub97c \uc2dc\uc791\ud588\uc8e0. \uc624\ub298 […]<\/p>\n","protected":false},"author":1,"featured_media":12687,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15579,15580,580,3256,1436,618,579,2705,11778,3845],"tags":[],"class_list":["post-12686","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-15579","category-hiit","category-580","category-3256","category-1436","category-618","category-579","category-2705","category-11778","category-3845"],"yoast_head":"\n \ub0b4\uc7a5\uc9c0\ubc29 \ube7c\ub294 \ubc95 3\uac1c\uc6d4 \uc2e4\uc804 \ud50c\ub79c: \uc2dd\ub2e8\u00b7\uc6b4\ub3d9\u00b7\uc218\uba74\u00b7\uc2a4\ud2b8\ub808\uc2a4 \uad00\ub9ac\ub85c \ud5c8\ub9ac\ub458\ub808 \uc904\uc774\ub294 \uacfc\ud559\uc801 \ubc29\ubc95 - 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