{"id":1933,"date":"2024-10-12T13:45:39","date_gmt":"2024-10-12T04:45:39","guid":{"rendered":"https:\/\/innoutwellness.com\/?p=1933"},"modified":"2024-10-11T13:47:35","modified_gmt":"2024-10-11T04:47:35","slug":"%ec%8b%9c%eb%8b%88%ec%96%b4-%ec%9a%b4%eb%8f%99-%ec%96%bc%eb%a7%88%eb%82%98-%ed%95%b4%ec%95%bc%ed%95%98%eb%8a%94%ea%b0%80","status":"publish","type":"post","link":"https:\/\/innoutwellness.com\/?p=1933","title":{"rendered":"\uc2dc\ub2c8\uc5b4, \uc6b4\ub3d9 \uc5bc\ub9c8\ub098 \ud574\uc57c\ud558\ub294\uac00?"},"content":{"rendered":"<p><b>Cardiorespiratory Exercise <\/b><b>\uc2ec\ud3d0 \uc6b4\ub3d9<\/b><\/p>\n<ul>\n<li>\ub178\uc778\uc740 \uc77c\uc8fc\uc77c\uc5d0 \ucd5c\uc18c 150\ubd84\uc758 \uc911\uac15\ub3c4 \uc6b4\ub3d9\uc744 \ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li>\uc6b4\ub3d9 \uad8c\uc7a5 \uc0ac\ud56d\uc740 \uc77c\uc8fc\uc77c\uc5d0 5\uc77c\uc778 \uc911\uac15\ub3c4 \uc6b4\ub3d9 30~60\ubd84 \ub610\ub294 \uc77c\uc8fc\uc77c\uc5d0 3\uc77c\uc778 \uace0\uac15\ub3c4 \uc6b4\ub3d9 20~60\ubd84\uc744 \ud1b5\ud574 \ucda9\uc871\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\ud55c \ubc88\uc758 \uc5f0\uc18d \uc138\uc158\uacfc \uc5ec\ub7ec \ubc88\uc758 \uc9e7\uc740 \uc138\uc158(\ucd5c\uc18c 10\ubd84)\uc740 \ubaa8\ub450 \uc6d0\ud558\ub294 \uc591\uc758 \uc77c\uc77c \uc6b4\ub3d9\uc744 \ucd95\uc801\ud558\ub294 \ub370 \ud5c8\uc6a9\ub429\ub2c8\ub2e4.<\/li>\n<li>\ucd5c\uc0c1\uc758 \uc900\uc218\uc640 \ucd5c\uc18c\ud55c\uc758 \ubd80\uc0c1 \uc704\ud5d8\uc744 \uc704\ud574 \uc6b4\ub3d9 \uc2dc\uac04, \ube48\ub3c4 \ubc0f \uac15\ub3c4\ub97c \uc810\uc9c4\uc801\uc73c\ub85c \ub298\ub9ac\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uc774\ub7ec\ud55c \ucd5c\uc18c \uc694\uad6c \uc0ac\ud56d\uc744 \ucda9\uc871\ud560 \uc218 \uc5c6\ub294 \uc0ac\ub78c\ub3c4 \uc77c\ubd80 \ud65c\ub3d9\uc5d0\uc11c \ud61c\ud0dd\uc744 \uc5bb\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><b>Resistance Exercise <\/b><b>\uc800\ud56d \uc6b4\ub3d9<\/b><\/p>\n<ul>\n<li>\uc131\uc778\uc740 \ub2e4\uc591\ud55c \uc6b4\ub3d9\uacfc \uc7a5\ube44\ub97c \uc0ac\uc6a9\ud558\uc5ec \ub9e4\uc8fc 2~3\uc77c \uac01 \uc8fc\uc694 \uadfc\uc721\uad70\uc744 \ud6c8\ub828\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li>\ub9e4\uc6b0 \uac00\ubccd\uac70\ub098 \uac00\ubcbc\uc6b4 \uac15\ub3c4\ub294 \uc6b4\ub3d9\uc744 \uc2dc\uc791\ud558\ub294 \ub178\uc778\uc774\ub098 \uc774\uc804\uc5d0 \uc549\uc544\uc11c \uc9c0\ub0b4\ub358 \uc131\uc778\uc5d0\uac8c \uac00\uc7a5 \uc88b\uc2b5\ub2c8\ub2e4.<\/li>\n<li>\uac01 \uc6b4\ub3d9\uc744 2~4\uc138\ud2b8 \ud558\uba74 \uc131\uc778\uc774 \uadfc\ub825\uacfc \ud30c\uc6cc\ub97c \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/li>\n<li>\uac01 \uc6b4\ub3d9\uc5d0\uc11c 8~12\ud68c \ubc18\ubcf5\ud558\uba74 \uadfc\ub825\uacfc \ud30c\uc6cc\uac00 \ud5a5\uc0c1\ub418\uace0, 10~15\ud68c \ubc18\ubcf5\ud558\uba74 \uc911\ub144 \ubc0f \ub178\ub144\uce35\uc5d0\uc11c \uadfc\ub825\uc774 \ud5a5\uc0c1\ub418\uace0, 15~20\ud68c \ubc18\ubcf5\ud558\uba74 \uadfc\uc9c0\uad6c\ub825\uc774 \ud5a5\uc0c1\ub429\ub2c8\ub2e4.<\/li>\n<li>\uc131\uc778\uc740 \uc800\ud56d \ud6c8\ub828 \uc138\uc158 \uc0ac\uc774\uc5d0 \ucd5c\uc18c 48\uc2dc\uac04\uc744 \uae30\ub2e4\ub824\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p><b>Flexibility Exercise <\/b><b>\uc720\uc5f0\uc131 \uc6b4\ub3d9<\/b><\/p>\n<ul>\n<li>\uc131\uc778\uc740 \uc6b4\ub3d9 \ubc94\uc704\ub97c \uac1c\uc120\ud558\uae30 \uc704\ud574 \uc77c\uc8fc\uc77c\uc5d0 \ucd5c\uc18c 2~3\uc77c\uc740 \uc720\uc5f0\uc131 \uc6b4\ub3d9\uc744 \ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li>\uac01 \uc2a4\ud2b8\ub808\uce6d\uc740 \ud33d\ud33d\ud558\uac70\ub098 \uc57d\uac04 \ubd88\ud3b8\ud560 \ub54c\uae4c\uc9c0 10~30\ucd08 \ub3d9\uc548 \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4.<\/li>\n<li>\uac01 \uc2a4\ud2b8\ub808\uce6d\uc744 2~4\ud68c \ubc18\ubcf5\ud558\uc5ec \uc2a4\ud2b8\ub808\uce6d \ub2f9 60\ucd08\ub97c \uc9c4\ud589\ud569\ub2c8\ub2e4.<\/li>\n<li>\uc815\uc801, \ub3d9\uc801, \ud0c4\ub3c4 \ubc0f PNF \uc2a4\ud2b8\ub808\uce6d\uc740 \ubaa8\ub450 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/li>\n<li>\uc720\uc5f0\uc131 \uc6b4\ub3d9\uc740 \uadfc\uc721\uc774 \ub530\ub73b\ud560 \ub54c \uac00\uc7a5 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. \uc2a4\ud2b8\ub808\uce6d \ud558\uae30 \uc804\uc5d0 \uac00\ubcbc\uc6b4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774\ub098 \ub728\uac70\uc6b4 \ubaa9\uc695\uc744 \ud558\uc5ec \uadfc\uc721\uc744 \ub530\ub73b\ud558\uac8c \ud558\uc138\uc694.<\/li>\n<\/ul>\n<p><b>ACSM Exercise Prescription Guidelines <\/b><b>\uc6b4\ub3d9 \ucc98\ubc29 \uc9c0\uce68<\/b><\/p>\n<ul>\n<li>ACSM\uc740 \ud604\uc7ac \ub178\uc778\uc5d0\uac8c \uad00\ub828\uc131\uc774 \uc788\uc744 \uc218 \uc788\ub294 \ud2b9\uc218 \uc778\uad6c\ub97c \uc704\ud55c 18\uac1c\uc758 \ucd9c\ud310\ub41c \uc6b4\ub3d9 \ucc98\ubc29\uc744 \ubcf4\uc720\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><\/li>\n<li>\uad00\uc808\uc5fc, \uc554, \uc2ec\ud608\uad00 \ubc0f \ub1cc\ud608\uad00 \uc9c8\ud658, \ub1cc\uc131\ub9c8\ube44, \ub2f9\ub1e8\ubcd1, \uc774\uc0c1\uc9c0\uc9c8\ud608\uc99d, \uc778\uac04 \uba74\uc5ed \uacb0\ud54d \ubc14\uc774\ub7ec\uc2a4, \uace0\ud608\uc555, \uc9c0\uc801 \uc7a5\uc560 \ubc0f \ub2e4\uc6b4 \uc99d\ud6c4\uad70, \uc2e0\uc7a5 \uc9c8\ud658, \ub300\uc0ac \uc99d\ud6c4\uad70, \ub2e4\ubc1c\uc131 \uacbd\ud654\uc99d, \uace8\ub2e4\uacf5\uc99d, \uacfc\uccb4\uc911 \ubc0f \ube44\ub9cc, \ud30c\ud0a8\uc2a8\ubcd1, \ub9d0\ucd08 \ub3d9\ub9e5 \uc9c8\ud658, \ud3d0 \uc9c8\ud658 \ubc0f \ucc99\uc218 \uc190\uc0c1<\/li>\n<\/ul>\n<p><b>\ucc38\uc870<\/b><\/p>\n<ul>\n<li>Pescatello L, Arena R, Riebe D, Thompson P.\u00a0ACSM&#8217;s guidelines for exercise testing and prescription.\u00a09th edition ed. Baltimore, ML: Lippincott Williams &amp; Wilkins; 2013.<\/li>\n<\/ul>\n<p>( \ucc38\uace0: ACSM\/AHA &#8211; \ubbf8\uad6d \uc2a4\ud3ec\uce20 \uc758\ud559 \ub300\ud559\/\ubbf8\uad6d \uc2ec\uc7a5 \ud611\ud68c , CDC \u2013 \uc9c8\ubcd1 \ud1b5\uc81c \uc13c\ud130 , NIH \u2013 \uad6d\ub9bd \ubcf4\uac74\uc6d0, CSEP \u2013 \uce90\ub098\ub2e4 \uc6b4\ub3d9 \uc0dd\ub9ac\ud559 \ud611\ud68c , BSG \u2013 \uc601\uad6d \ub178\uc778 \ud559\ud68c , WHO \u2013 \uc138\uacc4 \ubcf4\uac74 \uae30\uad6c )<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cardiorespiratory Exercise \uc2ec\ud3d0 \uc6b4\ub3d9 \ub178\uc778\uc740 \uc77c\uc8fc\uc77c\uc5d0 \ucd5c\uc18c 150\ubd84\uc758 \uc911\uac15\ub3c4 \uc6b4\ub3d9\uc744 \ud574\uc57c \ud569\ub2c8\ub2e4. \uc6b4\ub3d9 \uad8c\uc7a5 \uc0ac\ud56d\uc740 \uc77c\uc8fc\uc77c\uc5d0 5\uc77c\uc778 \uc911\uac15\ub3c4 \uc6b4\ub3d9 30~60\ubd84 \ub610\ub294 \uc77c\uc8fc\uc77c\uc5d0 3\uc77c\uc778 \uace0\uac15\ub3c4 \uc6b4\ub3d9 20~60\ubd84\uc744 \ud1b5\ud574 \ucda9\uc871\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud55c \ubc88\uc758 \uc5f0\uc18d \uc138\uc158\uacfc \uc5ec\ub7ec \ubc88\uc758 \uc9e7\uc740 \uc138\uc158(\ucd5c\uc18c 10\ubd84)\uc740 \ubaa8\ub450 \uc6d0\ud558\ub294 \uc591\uc758 \uc77c\uc77c \uc6b4\ub3d9\uc744 \ucd95\uc801\ud558\ub294 \ub370 \ud5c8\uc6a9\ub429\ub2c8\ub2e4. \ucd5c\uc0c1\uc758 \uc900\uc218\uc640 \ucd5c\uc18c\ud55c\uc758 \ubd80\uc0c1 \uc704\ud5d8\uc744 \uc704\ud574 \uc6b4\ub3d9 \uc2dc\uac04, [&hellip;]<\/p>\n","protected":false},"author":250,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1933","post","type-post","status-publish","format-standard","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1933","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/users\/250"}],"replies":[{"embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1933"}],"version-history":[{"count":1,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1933\/revisions"}],"predecessor-version":[{"id":1934,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1933\/revisions\/1934"}],"wp:attachment":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1933"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1933"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1933"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}