{"id":15896,"date":"2025-10-28T20:12:00","date_gmt":"2025-10-28T20:12:00","guid":{"rendered":"https:\/\/gs25deocksu.com\/?p=15896"},"modified":"2026-08-06T11:47:05","modified_gmt":"2026-08-06T11:47:05","slug":"30%eb%b6%84%ec%9d%b4%eb%a9%b4-%ec%8b%ac%ec%9e%a5-20%eb%85%84-%ec%a0%8a%ec%96%b4%ec%a7%84%eb%8b%a4-%eb%85%b8%eb%a5%b4%ec%9b%a8%ec%9d%b4%ec%8b%9d-4x4-hiit%eb%a1%9c-vo2max-%ea%b7%b9%eb%8c%80%ed%99%94","status":"publish","type":"post","link":"https:\/\/gs25deocksu.com\/ja\/2025\/10\/30%eb%b6%84%ec%9d%b4%eb%a9%b4-%ec%8b%ac%ec%9e%a5-20%eb%85%84-%ec%a0%8a%ec%96%b4%ec%a7%84%eb%8b%a4-%eb%85%b8%eb%a5%b4%ec%9b%a8%ec%9d%b4%ec%8b%9d-4x4-hiit%eb%a1%9c-vo2max-%ea%b7%b9%eb%8c%80%ed%99%94.html","title":{"rendered":"30\ubd84\uc774\uba74 \uc2ec\uc7a5 20\ub144 \uc80a\uc5b4\uc9c4\ub2e4: \ub178\ub974\uc6e8\uc774\uc2dd 4×4 HIIT\ub85c VO2max \uadf9\ub300\ud654"},"content":{"rendered":"

<\/p>\n

\u201c\uc9e7\uace0 \uad75\uac8c, \uc2ec\ud3d0\uc9c0\uad6c\ub825\uc740 \uae38\uac8c.\u201d<\/mark> \uc9c0\uaca8\uc6b4 \ub7ec\ub2dd \ub300\uc2e0, 4\ubd84 \u00d7 4\uc138\ud2b8\uc758 \ub9ac\ub4ec\uc73c\ub85c \ubab8\uc744 \uae68\uc6b0\ub294 \ubc29\ubc95.<\/p>\n

\n\n\n\n\n
\"\ud2b8\ub808\ub4dc\ubc00\uc5d0\uc11c<\/a><\/td>\n<\/tr>\n
30\ubd84\uc774\uba74 \uc2ec\uc7a5 20\ub144 \uc80a\uc5b4\uc9c4\ub2e4<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\uc548\ub155\ud558\uc138\uc694! \uc694\uc998 \uc800\ub141\ub9c8\ub2e4 \ud3ec\ud56d \ub355\uc218\ub3d9 \ud3b8\uc758\uc810\uc5d0\uc11c \ucee4\ud53c \ud55c \uc794 \ud14c\uc774\ud06c\uc544\uc6c3\ud558\uace0 \uc6b4\ub3d9\uc7a5\uc73c\ub85c \uc2ac\uca4d \uac78\uc5b4\uac00\uc694. \ud1f4\uadfc\ud558\uba74 \uc5d0\ub108\uc9c0 \ubc14\ub2e5\uc774\ub77c \uae38\uac8c \ub6f0\uae34 \uc2eb\uc740\ub370, \ub178\ub974\uc6e8\uc774 4×4\ub294 \u3139\u3147 \u201c\uc9e7\uace0 \uad75\uac8c\u201d\ub77c\uc11c \uacc4\uc18d \uc190\uc774 \uac00\ub354\ub77c\uace0\uc694. \uccab \uc138\ud2b8\ub294 \uc228\uc774 \ud131\uae4c\uc9c0 \ucc28\uc624\ub974\uc9c0\ub9cc, \ud68c\ubcf5 \uad6c\uac04\uc5d0 \ubc14\ub78c\uc774 \ub531 \uc2dd\ud600\uc918\uc11c \ubb18\ud558\uac8c \uc911\ub3c5\uc131\u2026\u314e\u314e. \uc624\ub298\uc740 \uc81c\uac00 \uc9c1\uc811 \ud574\ubcf4\uba70 \uc815\ub9ac\ud55c \ub178\ub974\uc6e8\uc774 4×4 \uc6b4\ub3d9<\/b> \uc0ac\uc6a9\uc124\uba85\uc11c, \uadf8\ub9ac\uace0 VO2max<\/strong>(\ucd5c\ub300\uc0b0\uc18c\uc12d\ucde8\ub7c9)\ub97c \uc65c \ub2e4\ub4e4 \uc678\uce58\ub294\uc9c0, \uac15\ub3c4 \uc138\ud305\ubd80\ud130 \uc8fc\uac04 \ub8e8\ud2f4, \uc548\uc804 \uccb4\ud06c\uae4c\uc9c0 \ud55c \ubc88\uc5d0 \uc815\ub9ac\ud574\ub458\uac8c\uc694. \uc77d\uace0 \ubc14\ub85c \ub0b4\uc77c \uc801\uc6a9\ud574\ubcf4\uc138\uc694. 28\ubd84\uc774\uba74 \ucda9\ubd84\ud558\ub2c8\uae4c\uc694!\n<\/p>\n

\n 1. \ub178\ub974\uc6e8\uc774 4×4\ub780? (what-is-4×4)<\/a>
\n 2. VO2max\uac00 \uc911\uc694\ud55c \uc774\uc720 (vo2max-basics)<\/a>
\n 3. \ucc98\uc74c \uc2dc\uc791 \uac00\uc774\ub4dc (how-to-start)<\/a>
\n 4. \uac15\ub3c4\u00b7\uc2ec\ubc15 \uc124\uc815 (hr-intensity)<\/a>
\n 5. 1\uc8fc \ub8e8\ud2f4 \uc608\uc2dc (weekly-plan)<\/a>
\n 6. \uc548\uc804\uc218\uce59 & \uc2e4\uc218 (safety-mistakes)<\/a>\n<\/div>\n

<\/p>\n

1) \ub178\ub974\uc6e8\uc774 4×4\ub780?<\/h2>\n

\n\ub178\ub974\uc6e8\uc774 4×4<\/b>\ub294 \uace0\uac15\ub3c4 \uc778\ud130\ubc8c(HIIT)\uc758 \ud55c \ud615\ud0dc\ub85c, 4\ubd84 \uace0\uac15\ub3c4 + 3\ubd84 \uac00\ubcbc\uc6b4 \ud68c\ubcf5<\/mark>\uc744 \ud55c \uc138\ud2b8\ub85c \ubcf4\uace0 \uc774\ub97c \ucd1d 4\uc138\ud2b8 \ubc18\ubcf5\ud558\ub294 \ub8e8\ud2f4\uc774\uc5d0\uc694. \uc900\ube44\u00b7\ub9c8\ubb34\ub9ac\ub97c \ud569\uccd0\ub3c4 \uc57d 28\ubd84\uc774\ub77c \ubc14\uc05c \ud3c9\uc77c \uc800\ub141\uc5d0 \ub531. \ub7ec\ub2dd, \uc2e4\ub0b4\uc790\uc804\uac70, \ub85c\uc789 \ub4f1 \uc6d0\ud558\ub294 \uc720\uc0b0\uc18c<\/em>\uc5d0 \uadf8\ub300\ub85c \uc801\uc6a9\ud560 \uc218 \uc788\uc5b4\uc11c \uc7a5\ube44 \uad6c\uc560\ub3c4 \uc801\uc2b5\ub2c8\ub2e4. \ud575\uc2ec\uc740 \u201c\uace0\uac15\ub3c4\u201d \uad6c\uac04\uc5d0\uc11c \ub9d0\uc774 \uac70\uc758 \uc548 \ub098\uc62c \uc815\ub3c4\ub85c \uc228\uc774 \ucc30 \ub9cc\ud07c \ubc00\uc5b4\uc8fc\uace0, \ud68c\ubcf5 \uad6c\uac04\uc5d0\uc11c \uc644\uc804\ud788 \uba48\ucd94\uc9c0 \uc54a\uace0 \ucc9c\ucc9c\ud788<\/b> \uac00\ub294 \ub9ac\ub4ec\uc744 \uc9c0\ud0a4\ub294 \uac83. \uc774\ub807\uac8c \uac15\uc57d\uc744 \ubc18\ubcf5\ud558\uba74 \uc2ec\ud3d0\uacc4\uac00 \uc790\uadf9\uc744 \ubc1b\uc73c\uba70 VO2max<\/strong> \uac1c\uc120\uc5d0 \ud2b9\ud788 \uc720\ub9ac\ud569\ub2c8\ub2e4. \ub2e8, \ucc98\uc74c\ubd80\ud130 \uacfc\ud558\uac8c \ubab0\uc544\uce58\uae30\ubcf4\ub2e8 \ubab8 \uc0c1\ud0dc\ub97c \ubcf4\uba70 \uc11c\uc11c\ud788<\/i> \uc62c\ub9ac\ub294 \uac8c \uc9c4\uc9dc \uc624\ub798 \uac00\ub294 \ud3ec\uc778\ud2b8!\n<\/p>\n

2) VO2max\uac00 \uc911\uc694\ud55c \uc774\uc720<\/h2>\n

\nVO2max(\ucd5c\ub300\uc0b0\uc18c\uc12d\ucde8\ub7c9)<\/strong>\uc740 \uaca9\ud55c \uc6b4\ub3d9 \uc911 \ub0b4 \ubab8\uc774 \uc0b0\uc18c\ub97c \ub4e4\uc774\ub9c8\uc2dc\uace0 \uc4f0\ub294 \ub2a5\ub825\uc744 \ub9d0\ud574\uc694. \uc218\uce58\uac00 \ub192\uc744\uc218\ub85d \uac19\uc740 \ud398\uc774\uc2a4\uc5d0\uc11c\ub3c4 \ub35c \ud798\ub4e4\uace0, \uc77c\uc0c1 \ud68c\ubcf5\ub3c4 \ube68\ub77c\uc9d1\ub2c8\ub2e4. \ub178\ub974\uc6e8\uc774 4×4\ub294 \uc9e7\uc740 \uc2dc\uac04\uc5d0 \uc2ec\ud3d0\ub97c \uac15\ud558\uac8c \uc790\uadf9\ud574 \uc774 \uc9c0\ud45c\ub97c \ub04c\uc5b4\uc62c\ub9ac\uae30 \uc26c\uc6b4 \ud3b8. \ub2e4\ub9cc \uc218\uce58\ub294 \uac1c\uc778\ucc28\uac00 \ud06c\uace0, \uac74\uac15 \uc0c1\ud0dc\ub098 \uc57d\ubb3c \ubcf5\uc6a9 \uc5ec\ubd80\uc5d0 \ub530\ub77c \ubc18\uc751\uc774 \ub2ec\ub77c\uc9c8 \uc218 \uc788\uc5b4\uc694. \uc544\ub798 \ud45c\ub97c \ucc38\uace0\ud574\uc11c \ub290\ub08c\u00b7\uc2ec\ubc15\u00b7\ud638\ud761<\/em>\uc744 \ud568\uaed8 \ubcf4\uc815\ud574\ubcf4\uc138\uc694.\n<\/p>\n\n\n\n\n\n\n
\uad6c\uac04<\/th>\n\uccb4\uac10(RPE)<\/th>\n\ubaa9\ud45c \uc2ec\ubc15(\ub300\ub7b5 HRmax%)<\/th>\n\ud638\ud761\u00b7\ub300\ud654 \uac00\ub2a5 \uc5ec\ubd80<\/th>\n<\/tr>\n<\/thead>\n
\uace0\uac15\ub3c4 4\ubd84<\/td>\n8\u20139\/10<\/td>\n85\u201395%<\/td>\n\uc9e7\uc740 \ub2e8\uc5b4\ub3c4 \ub04a\uae40<\/td>\n<\/tr>\n
\ud68c\ubcf5 3\ubd84<\/td>\n3\u20134\/10<\/td>\n65\u201370%<\/td>\n\uc9e7\uc740 \ubb38\uc7a5 \uac00\ub2a5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

3) \ucc98\uc74c \uc2dc\uc791 \uac00\uc774\ub4dc<\/h2>\n

\n\uccab \uc8fc\ub294 \u201c\uc644\uc131\ud615 4\uc138\ud2b8\u201d\ubcf4\ub2e4 \ub9ac\ub4ec \uc775\ud788\uae30<\/b>\uac00 \ubaa9\ud45c\uc608\uc694. \uc2ec\ubc15\uacc4\uac00 \uc788\uc73c\uba74 \ub354 \uc88b\uc9c0\ub9cc, \uc5c6\uc5b4\ub3c4 \uccb4\uac10\uacfc \ud638\ud761\uc73c\ub85c \ucda9\ubd84\ud788 \uc870\uc808\ud560 \uc218 \uc788\uc5b4\uc694. \uc544\ub798 \uccb4\ud06c\ub9ac\uc2a4\ud2b8\ub300\ub85c \uc9c4\ud589\ud574\ubcf4\uc138\uc694.\n<\/p>\n

    \n
  1. \uc900\ube44\uc6b4\ub3d9 3\u20135\ubd84: \uac00\ubccd\uac8c \uac77\uae30\u2192\uc870\uae45. \ubc1c\ubaa9\u00b7\ubb34\ub98e \uac00\ub3d9\uc131 \ud480\uae30.<\/li>\n
  2. 1\uc138\ud2b8\ub9cc \uba3c\uc800: 4\ubd84 \uac15\ud558\uac8c, 3\ubd84 \uac00\ubccd\uac8c. \ub9ac\ub4ec\uc5d0 \uc801\uc751.<\/li>\n
  3. \uc138\ud2b8 \uc218 \ub298\ub9ac\uae30: 1\uc8fc\ucc28 2\uc138\ud2b8, 2\uc8fc\ucc28 3\uc138\ud2b8, 3\uc8fc\ucc28 4\uc138\ud2b8.<\/li>\n
  4. \uc6b4\ub3d9 \uc885\ubaa9 \uace0\uc815: \ub7ec\ub2dd\/\uc790\uc804\uac70 \uc911 \ud55c \uac00\uc9c0\ub85c 2\u20133\uc8fc \uc720\uc9c0 \ud6c4 \ubcc0\ud654.<\/li>\n
  5. \ub9c8\ubb34\ub9ac 3\u20135\ubd84: \uc18d\ub3c4 \ub0ae\ucd94\uace0 \ud638\ud761 \uc815\ub9ac, \uc885\uc544\ub9ac\u00b7\ud584\uc2a4\ud2b8\ub9c1 \uc2a4\ud2b8\ub808\uce6d.<\/li>\n<\/ol>\n

    \n\uc8fc\uc758! \uac74\uac15 \uc774\uc288(\ud749\ud1b5, \uc5b4\uc9c0\ub7fc, \uace0\ud608\uc555 \uce58\ub8cc \uc911 \ub4f1)\uac00 \uc788\ub2e4\uba74 \uc2dc\uc791 \uc804\uc5d0 \uc804\ubb38\uc758\uc640 \uc0c1\ub2f4<\/b>\ud558\uc138\uc694. \uba4b\uc9c4 \uae30\ub85d\ubcf4\ub2e4 \uafb8\uc900\ud568\uc774 \uba3c\uc800\uc785\ub2c8\ub2e4. \u314b\u314b\n<\/p>\n

    <\/p>\n

    4) \uac15\ub3c4\u00b7\uc2ec\ubc15 \uc124\uc815<\/h2>\n

    \n\uc2ec\ubc15\uc740 \uac04\ub2e8\ud788 \ucd5c\ub300\uc2ec\ubc15 \u2248 220 \u2212 \ub098\uc774<\/code>\ub85c \ucd94\uc815\ud55c \ub4a4, \uace0\uac15\ub3c4 \uad6c\uac04\uc740 \uadf8 85\u201395%\ub97c \ub178\ub9bd\ub2c8\ub2e4. \uc608) 40\uc138\ub77c\uba74 HRmax \u2248 180, \ubaa9\ud45c\ub294 \ubd84\ub2f9 153\u2013171\ud68c. \uc2ec\ubc15\uacc4\uac00 \uc5c6\uc73c\uba74 \u201c\ub9d0\uc774 \uac70\uc758 \uc548 \ub098\uc624\ub294\uac00?\u201d\ub97c \uae30\uc900\uc73c\ub85c \uc0bc\uc73c\uc138\uc694. \ub2e4\ub9cc \uacf5\uc2dd\uc740 \ub300\ub7b5\uce58<\/em>\ub77c \uac1c\uc778\ucc28\uac00 \ucee4\uc694. \uc57d\ubb3c(\ubca0\ud0c0\ucc28\ub2e8\uc81c \ub4f1) \ubcf5\uc6a9, \uc218\uba74\u00b7\uce74\ud398\uc778, \ub0a0\uc528\u00b7\uacbd\uc0ac\uc5d0 \ub530\ub77c \uc2ec\ubc15 \ubc18\uc751\uc774 \ub2ec\ub77c\uc9d1\ub2c8\ub2e4. \uadf8\ub798\uc11c \uc800\ub294 \uc0bc\uc911 \uccb4\ud06c<\/strong>\ub97c \uad8c\ud574\uc694: (1) \uc2ec\ubc15(\uac00\ub2a5\ud558\uba74), (2) \uccb4\uac10\uac15\ub3c4(RPE), (3) \ud638\ud761\u00b7\ubcf4\ud3ed. \uace0\uac15\ub3c4 \uad6c\uac04\uc5d0\uc11c \ud615\ud0dc\uac00 \ubb34\ub108\uc9c0\uba74<\/b> \uac15\ub3c4\ub97c 5\u201310% \ub0ae\ucd94\uace0, \ud68c\ubcf5 \uad6c\uac04\uc740 \uc6c0\uc9c1\uc774\ub418 \uc228\uc774 \uac00\ub77c\uc549\uc744 \ub9cc\ud07c \ucda9\ubd84\ud788 \ub290\ub9ac\uac8c. \uc774\ub807\uac8c \ud574\uc57c \ub2e4\uc74c \uc138\ud2b8 \ud488\uc9c8\uc774 \uc0b4\uc544\ub0a9\ub2c8\ub2e4.\n<\/p>\n

    5) 1\uc8fc \ub8e8\ud2f4 \uc608\uc2dc(28\ubd84 \ubc84\uc804)<\/h2>\n

    \n\uc544\ub798\ub294 \ubc14\uc05c \uc9c1\uc7a5\uc778 \uae30\uc900\uc758 \uac04\ub2e8 \ub8e8\ud2f4\uc774\uc5d0\uc694. \uc8fc 2\ud68c\ub9cc\uc73c\ub85c\ub3c4 \u201c\uc2ec\ud3d0\uc5d0 \uc790\uadf9\u201d\uc744 \uc8fc\uae30 \ucda9\ubd84\ud569\ub2c8\ub2e4. \ub098\uba38\uc9c0 \uc694\uc77c\uc740 \uac00\ubcbc\uc6b4 \uac77\uae30\u00b7\uadfc\ub825 \ubcf4\uc870\ub85c \ubc38\ub7f0\uc2a4!\n<\/p>\n\n\n\n\n\n\n\n\n\n\n
    \uc694\uc77c<\/th>\n\ucf58\ud150\uce20<\/th>\n\uc138\ubd80(28\ubd84)<\/th>\n\ud301<\/th>\n<\/tr>\n<\/thead>\n
    \uc6d4<\/td>\n\uac00\ubcbc\uc6b4 \uac77\uae30\/\uac00\ub3d9\uc131<\/td>\n20\u201330\ubd84<\/td>\n\uc544\uce68 \ud587\ube5b \ubc1b\uae30, \ud68c\ubcf5<\/td>\n<\/tr>\n
    \ud654<\/td>\n4×4 \uc778\ud130\ubc8c #1<\/td>\n(4\ubd84 \uace0\uac15\ub3c4 + 3\ubd84 \ud68c\ubcf5) \u00d7 4<\/td>\n\uccab \uc8fc\ub294 2\u20133\uc138\ud2b8\ub85c<\/td>\n<\/tr>\n
    \uc218<\/td>\n\uadfc\ub825(\uc804\uc2e0)<\/td>\n\uc2a4\ucffc\ud2b8\u00b7\ud799\ud78c\uc9c0\u00b7\ud478\uc2dc\u00b7\ud480<\/td>\n\ud558\uccb4\u00b7\ucf54\uc5b4 \uc6b0\uc120<\/td>\n<\/tr>\n
    \ubaa9<\/td>\n\ud734\uc2dd\/\uac00\ubcbc\uc6b4 \uac77\uae30<\/td>\n20\ubd84<\/td>\n\ud3c9\uc9c0 \uc704\uc8fc<\/td>\n<\/tr>\n
    \uae08<\/td>\n4×4 \uc778\ud130\ubc8c #2<\/td>\n(4\ubd84 + 3\ubd84) \u00d7 4<\/td>\n\ud6c4\ubc18 \uc138\ud2b8 \ud398\uc774\uc2a4 \uc720\uc9c0<\/td>\n<\/tr>\n
    \uc8fc\ub9d0<\/td>\n\uc120\ud0dd(\ud558\uc774\ud0b9\/\uc790\uc804\uac70)<\/td>\n30\u201360\ubd84 \uc5ec\uc720 \uc788\uac8c<\/td>\n\uacbd\uce58 \ubcf4\uba70 \uc990\uae30\uae30<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    6) \uc548\uc804\uc218\uce59 & \ud754\ud55c \uc2e4\uc218<\/h2>\n

    \uc9e7\ub2e4\uace0 \ubc29\uc2ec\ud558\uba74 \uae08\ubc29 \uacfc\ubd80\ud558\uac00 \uc640\uc694. \uc544\ub798 \uccb4\ud06c\ub9ac\uc2a4\ud2b8\ub97c \uc138\ud2b8\ub9c8\ub2e4 \ud655\uc778\ud574\ubcf4\uc138\uc694.<\/p>\n

      \n
    • \ud1b5\uc99d vs. \ud798\ub4e6 \uad6c\ubd84: \ub0a0\uce74\ub85c\uc6b4 \ud1b5\uc99d<\/b>\uc774\uba74 \uc989\uc2dc \uc911\ub2e8.<\/li>\n
    • \ud615\ud0dc \uc720\uc9c0: \ubcf4\ud3ed\u00b7\ucf00\uc774\ub358\uc2a4\uac00 \ubb34\ub108\uc9c0\uba74 \uac15\ub3c4 5\u201310% \ub0ae\ucd94\uae30.<\/li>\n
    • \uc218\ubd84\u00b7\uc5fc\ubd84: \uc138\ud2b8 \uc0ac\uc774 \uc791\uc740 \ubaa8\uae08\uc73c\ub85c \uac08\uc99d\ub9cc \ud574\uc18c.<\/li>\n
    • \ud658\uacbd \ubcf4\uc815: \ub354\uc704\u00b7\uacbd\uc0ac\u00b7\ub9de\ubc14\ub78c\uc774\uba74 \ubaa9\ud45c \uc2ec\ubc15 \ud558\ud5a5.<\/li>\n
    • \ud68c\ubcf5 \ud655\ubcf4: 4×4 \ub0a0 \ub2e4\uc74c \ub0a0\uc740 \uac00\ubccd\uac8c, \uc218\uba74 7\u20138\uc2dc\uac04.<\/li>\n
    • \uac74\uac15 \uc0c1\ud0dc: \uae30\uc800\uc9c8\ud658\u00b7\uc57d\ubb3c \ubcf5\uc6a9 \uc911\uc774\uba74 \uc804\ubb38\uac00\uc640 \uc0c1\uc758.<\/li>\n<\/ul>\n

      \n\ucc38\uace0\ub85c \ub300\uc911\ub9e4\uccb4\uc5d0\uc11c \u201c\uc2ec\uc7a5\uc774 20\ub144 \uc80a\uc5b4\uc9c4\ub2e4\u201d \uac19\uc740 \ud45c\ud604\uc774 \ub3cc\uc9c0\ub9cc, \uac1c\uc778\ubcc4 \ubc18\uc751\u00b7\uae30\uac04\u00b7\ub8e8\ud2f4 \uc900\uc218\uc5d0 \ub530\ub77c \ud3b8\ucc28\uac00 \ud07d\ub2c8\ub2e4. \uacfc\uc7a5\ub41c \uae30\ub300\ubcf4\ub2e4 \uc9c0\uc18d \uac00\ub2a5\ud55c \ub8e8\ud2f4<\/strong>\uc744 \uba3c\uc800!\n<\/p>\n

      <\/p>\n

      \n
      \n

      4×4\ub294 \uc77c\uc8fc\uc77c\uc5d0 \uba87 \ubc88\uc774 \uc801\ub2f9\ud560\uae4c\uc694?<\/h3>\n

      \ucd08\ubcf4\uc790\ub294 \uc8fc 1\u20132\ud68c\uac00 \ucda9\ubd84\ud574\uc694. \uac19\uc740 \ub0a0 \uadfc\ub825\uc6b4\ub3d9\uc744 \ud55c\ub2e4\uba74 \uc138\ud2b8 \uc218\ub97c \uc904\uc774\uac70\ub098 \uac15\ub3c4\ub97c \uc0b4\uc9dd \ub0ae\ucdb0 \ud53c\ub85c\ub97c \uad00\ub9ac\ud558\uc138\uc694.<\/p>\n<\/p><\/div>\n

      \n

      \uc900\ube44\uc6b4\ub3d9\uacfc \ub9c8\ubb34\ub9ac\ub294 \uaf2d \ud574\uc57c \ud558\ub098\uc694?<\/h3>\n

      \uc608. 3\u20135\ubd84\ub9cc \ud22c\uc790\ud574\ub3c4 \ubd80\uc0c1 \uc704\ud5d8\uc744 \ud655 \ub0ae\ucd9c \uc218 \uc788\uc5b4\uc694. \uac00\ubcbc\uc6b4 \uc870\uae45\uacfc \uad00\uc808 \uac00\ub3d9\uc131, \ub9c8\ubb34\ub9ac\uc5d0\ub294 \uc18d\ub3c4 \uac10\uc18c + \uc885\uc544\ub9ac \uc2a4\ud2b8\ub808\uce6d\uc744 \uad8c\ud569\ub2c8\ub2e4.<\/p>\n<\/p><\/div>\n

      \n

      \uc2ec\ubc15\uacc4\uac00 \uc5c6\uc5b4\ub3c4 \ud560 \uc218 \uc788\ub098\uc694?<\/h3>\n

      \uac00\ub2a5\ud569\ub2c8\ub2e4. \uace0\uac15\ub3c4 \uad6c\uac04\uc740 \uc9e7\uc740 \ub2e8\uc5b4\ub3c4 \ub04a\uae38 \uc815\ub3c4, \ud68c\ubcf5\uc740 \ubb38\uc7a5 \ub300\ud654\uac00 \uac00\ub2a5\ud55c \uc815\ub3c4\ub85c \uc870\uc808\ud558\uc138\uc694. \uc774\ud6c4 \uc2ec\ubc15\uacc4\ub97c \ub4e4\uc774\uba74 \uc815\ubc00\ub3c4\uac00 \uc62c\ub77c\uac00\uc694.<\/p>\n<\/p><\/div>\n

      \n

      \ub2ec\ub9ac\uae30 \ub9d0\uace0 \uc790\uc804\uac70\u00b7\ub85c\uc789\uc73c\ub85c \ud574\ub3c4 \ud6a8\uacfc\uac00 \uc788\ub098\uc694?<\/h3>\n

      \ub124. \uc2ec\ud3d0\uc790\uadf9\uc774\ub77c\ub294 \ubcf8\uc9c8\uc740 \uac19\uc544\uc694. \uad00\uc808 \ubd80\ub2f4\uc774 \uc801\uae38 \uc6d0\ud558\uba74 \uc2e4\ub0b4\uc790\uc804\uac70\uac00 \ubb34\ub09c\ud569\ub2c8\ub2e4. \uc7a5\ube44\uc5d0 \ub9de\uac8c \uc800\ud56d\/\uae30\uc5b4\ub9cc \uc870\uc808\ud558\uc138\uc694.<\/p>\n<\/p><\/div>\n

      \n

      \uccb4\uc911 \uac10\ub7c9\uc5d0\ub3c4 \ub3c4\uc6c0\uc774 \ub418\ub098\uc694?<\/h3>\n

      \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub294 \ubd84\uba85\ud788 \uc788\uc9c0\ub9cc, \uccb4\uc911 \ubcc0\ud654\ub294 \uc2dd\uc0ac\u00b7\uc218\uba74\u00b7\uc2a4\ud2b8\ub808\uc2a4\uae4c\uc9c0 \ud568\uaed8 \uad00\ub9ac\ud560 \ub54c \uc548\uc815\uc801\uc73c\ub85c \uc635\ub2c8\ub2e4. 4×4\ub294 \u201c\uc5d4\uc9c4\u201d \ud29c\ub2dd, \uc2dd\ub2e8\uc740 \u201c\uc5f0\ub8cc\u201d\ub77c\uace0 \uc0dd\uac01\ud558\uc138\uc694.<\/p>\n<\/p><\/div>\n

      \n

      \uace0\ud608\uc555\u00b7\ub2f9\ub1e8\uac00 \uc788\uc5b4\ub3c4 \ud560 \uc218 \uc788\ub098\uc694?<\/h3>\n

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      <\/p>\n

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      \u201c\uc9e7\uace0 \uad75\uac8c, \uc2ec\ud3d0\uc9c0\uad6c\ub825\uc740 \uae38\uac8c.\u201d \uc9c0\uaca8\uc6b4 \ub7ec\ub2dd \ub300\uc2e0, 4\ubd84 \u00d7 4\uc138\ud2b8\uc758 \ub9ac\ub4ec\uc73c\ub85c \ubab8\uc744 \uae68\uc6b0\ub294 \ubc29\ubc95. 30\ubd84\uc774\uba74 \uc2ec\uc7a5 20\ub144 \uc80a\uc5b4\uc9c4\ub2e4 \uc548\ub155\ud558\uc138\uc694! \uc694\uc998 \uc800\ub141\ub9c8\ub2e4 \ud3ec\ud56d \ub355\uc218\ub3d9 \ud3b8\uc758\uc810\uc5d0\uc11c \ucee4\ud53c \ud55c \uc794 \ud14c\uc774\ud06c\uc544\uc6c3\ud558\uace0 \uc6b4\ub3d9\uc7a5\uc73c\ub85c \uc2ac\uca4d \uac78\uc5b4\uac00\uc694. \ud1f4\uadfc\ud558\uba74 \uc5d0\ub108\uc9c0 \ubc14\ub2e5\uc774\ub77c \uae38\uac8c \ub6f0\uae34 \uc2eb\uc740\ub370, \ub178\ub974\uc6e8\uc774 4×4\ub294 \u3139\u3147 \u201c\uc9e7\uace0 \uad75\uac8c\u201d\ub77c\uc11c \uacc4\uc18d \uc190\uc774 \uac00\ub354\ub77c\uace0\uc694. \uccab \uc138\ud2b8\ub294 \uc228\uc774 \ud131\uae4c\uc9c0 \ucc28\uc624\ub974\uc9c0\ub9cc, \ud68c\ubcf5 \uad6c\uac04\uc5d0 \ubc14\ub78c\uc774 \ub531 \uc2dd\ud600\uc918\uc11c […]<\/p>\n","protected":false},"author":1,"featured_media":15897,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[],"tags":[15580,20454,111,20453,11584,1176,579,20455,20456,3659],"class_list":["post-15896","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","tag-hiit","tag-vo2max","tag-111","tag--4x4","tag-11584","tag-1176","tag-579","tag-20455","tag-20456","tag-3659"],"yoast_head":"\n30\ubd84\uc774\uba74 \uc2ec\uc7a5 20\ub144 \uc80a\uc5b4\uc9c4\ub2e4: \ub178\ub974\uc6e8\uc774\uc2dd 4x4 HIIT\ub85c VO2max \uadf9\ub300\ud654 - GS25 \ud3ec\ud56d \ub355\uc218\uc810<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gs25deocksu.com\/ja\/2025\/10\/30\ubd84\uc774\uba74-\uc2ec\uc7a5-20\ub144-\uc80a\uc5b4\uc9c4\ub2e4-\ub178\ub974\uc6e8\uc774\uc2dd-4x4-hiit\ub85c-vo2max-\uadf9\ub300\ud654.html\/\" \/>\n<meta property=\"og:locale\" content=\"ja_JP\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30\ubd84\uc774\uba74 \uc2ec\uc7a5 20\ub144 \uc80a\uc5b4\uc9c4\ub2e4: \ub178\ub974\uc6e8\uc774\uc2dd 4x4 HIIT\ub85c VO2max \uadf9\ub300\ud654 - GS25 \ud3ec\ud56d \ub355\uc218\uc810\" \/>\n<meta property=\"og:description\" content=\"\u201c\uc9e7\uace0 \uad75\uac8c, \uc2ec\ud3d0\uc9c0\uad6c\ub825\uc740 \uae38\uac8c.\u201d \uc9c0\uaca8\uc6b4 \ub7ec\ub2dd \ub300\uc2e0, 4\ubd84 \u00d7 4\uc138\ud2b8\uc758 \ub9ac\ub4ec\uc73c\ub85c \ubab8\uc744 \uae68\uc6b0\ub294 \ubc29\ubc95. 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