{"id":5818,"date":"2025-02-06T10:15:30","date_gmt":"2025-02-06T01:15:30","guid":{"rendered":"https:\/\/thehealthtips.net\/?p=5818"},"modified":"2025-02-06T10:15:30","modified_gmt":"2025-02-06T01:15:30","slug":"%ec%9d%bc%ec%a3%bc%ec%9d%bc%ec%97%90-%ec%b5%9c%ec%86%8c-%ec%9d%b4%eb%a7%8c%ed%81%bc-%ec%9a%b4%eb%8f%99%ed%95%b4%ec%95%bc-%ec%82%b4-%eb%b9%a0%ec%a7%84%eb%8b%a4","status":"publish","type":"post","link":"https:\/\/thehealthtips.net\/?p=5818","title":{"rendered":"\uc77c\uc8fc\uc77c\uc5d0 \ucd5c\uc18c \uc774\ub9cc\ud07c \uc6b4\ub3d9\ud574\uc57c \uc0b4 \ube60\uc9c4\ub2e4"},"content":{"rendered":"\n

<\/p>\n\n\n\n

\uacfc\uccb4\uc911 \ub610\ub294 \ube44\ub9cc\uc778 \uc0ac\ub78c\uc774 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc758\ubbf8 \uc788\ub294 \uc218\uc900\uc758 \uccb4\uc911 \uac10\ub7c9\uc744 \uc6d0\ud55c\ub2e4\uba74 \uc77c\uc8fc\uc77c\uc5d0 2\uc2dc\uac04 30\ubd84 \uc774\uc0c1 \ub2ec\ub9ac\uae30, \uc790\uc804\uac70 \ud0c0\uae30, \ube60\ub974\uac8c \uac77\uae30 \uac19\uc740 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc5d0 \ud22c\uc790\ud574\uc57c \ud55c\ub2e4\ub294 \uc5f0\uad6c \uacb0\uacfc\uac00 \ub098\uc654\ub2e4. \uc911\ub4f1\ub3c4\uc5d0\uc11c \uace0\uac15\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \uc218\ud589\ud55c \uacbd\uc6b0 \u2018\uc6a9\ub7c9 \ubc18\uc751 \uad00\uacc4\u2019\ub3c4 \ud655\uc778 \ub410\ub2e4. \ud22c\uc790\ud55c \uc2dc\uac04\uc5d0 \ube44\ub840\ud574 \ub354 \ub9ce\uc740 \uccb4\uc911 \uac10\ub7c9\uc774 \uc774\ub904\uc9c4 \uac83.

\ubbf8\uad6d\uc758\uc0ac\ud611\ud68c\uc9c0(JAMA) \ub124\ud2b8\uc6cc\ud06c \uc624\ud508(JAMA Network Open)\uc5d0 \u2018\uc131\uc778\uc758 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uacfc \uccb4\uc911 \uac10\uc18c: \uccb4\uacc4\uc801 \uac80\ud1a0 \ubc0f \uc6a9\ub7c9-\ubc18\uc751 \uba54\ud0c0\ubd84\uc11d\u2019(Aerobic Exercise and Weight Loss in Adults: A Systematic Review and Dose-Response Meta-Analysis)<\/a><\/strong>\uc774\ub77c\ub294 \uc81c\ubaa9\uc758 \ub17c\ubb38\uc744 \ubc1c\ud45c\ud55c \uc601\uad6d \uc784\ud398\ub9ac\uc5bc\uce7c\ub9ac\uc9c0\ub7f0\ub358\uacfc \uc774\ub780 \uacf5\ub3d9 \uc5f0\uad6c\uc9c4\uc740 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774 \uccb4\uc911\uacfc \ud5c8\ub9ac\ub458\ub808 \ubc0f \uccb4\uc9c0\ubc29\uac10\uc18c\uc5d0 \ubbf8\uce58\ub294 \uc601\ud5a5\uc744 \ud0d0\uad6c\ud55c 116\uac74\uc758 \uc784\uc0c1 \uc2dc\ud5d8\uc744 \uba54\ud0c0 \ubd84\uc11d\ud574 \uc774 \uac19\uc740 \uacb0\ub860\uc744 \uc5bb\uc5c8\ub2e4.

\uba54\ud0c0 \ubd84\uc11d\uc774\ub780 \uad00\ub828 \uc5f0\uad6c \ub17c\ubb38\ub4e4\uc744 \uc885\ud569\uc801\uc73c\ub85c \ubd84\uc11d\ud558\uace0 \uadf8 \uacb0\uacfc\ub97c \uacc4\ub7c9\uc801\uc73c\ub85c \uc81c\uc2dc\ud558\ub294 \uc5f0\uad6c \ubc29\ubc95\uc774\ub2e4.

\uc774\ubc88 \uc5f0\uad6c\uc5d0\ub294 \uacfc\uccb4\uc911 \ub610\ub294 \ube44\ub9cc, \uc989 \uccb4\uc9c8\ub7c9 \uc9c0\uc218(BMI) 25 \uc774\uc0c1\uc778 \uc131\uc778\uc744 \ub300\uc0c1\uc73c\ub85c \ucd5c\uc18c 8\uc8fc \ub3d9\uc548 \uac10\ub3c5 \ud558\uc5d0 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \uc2e4\uc2dc\ud55c \ubb34\uc791\uc704 \uc784\uc0c1\uc2dc\ud5d8\uc774 \ud3ec\ud568\ub418\uc5c8\ub2e4. \uae30\uc900\uc744 \ucda9\uc871\ud55c \uac83\uc740 116\uac1c\uc774\uba70, \ucc38\uac00\uc790\ub294 6880\uba85(\uc5ec\uc131 61%, \ud3c9\uade0 \ub098\uc774 46\uc138)\uc774\uc5c8\ub2e4.

\uccb4\uc9c8\ub7c9 \uc9c0\uc218(BMI)\ub294 \uccb4\uc911(kg)\uc744 \ud0a4(m)\uc758 \uc81c\uacf1\uc73c\ub85c \ub098\ub208 \uac12\uc774\ub2e4. 18.5 \ubbf8\ub9cc\uc740 \uc800\uccb4\uc911, 18.5~24.9\ub294 \uc815\uc0c1 \uccb4\uc911, 25~29.9\ub294 \uacfc\uccb4\uc911, 30 \uc774\uc0c1\uc740 \ube44\ub9cc\uc73c\ub85c \ubcf8\ub2e4.

\ubd84\uc11d \uacb0\uacfc \ub9e4\uc8fc \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \ub354 \ub9ce\uc774 \ud560\uc218\ub85d \uccb4\uc911, \ud5c8\ub9ac\ub458\ub808, \uccb4\uc9c0\ubc29\uc774 \ubaa8\ub450 \uac10\uc18c \ud6a8\uacfc\uac00 \ud070 \uac83\uc73c\ub85c \ub098\ud0c0\ub0ac\ub2e4. \ub2e4\ub9cc \uc77c\uc8fc\uc77c\uc5d0 5\uc77c\u00b7\ud558\ub8e8 30\ubd84\ubbf8\ub9cc\uc73c\ub85c \uc6b4\ub3d9\ud55c \uacbd\uc6b0 \uc57d\uac04\uc758 \uac10\uc18c \ud6a8\uacfc\ub9cc \uc788\uc5c8\ub2e4.

\uc8fc\ub2f9 150\ubd84\uc758 \uc911\ub4f1\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \ud55c \uc0ac\ub78c\uc740 \uccb4\uc911(-2.79kg), \ud5c8\ub9ac\ub458\ub808(-3.26cm), \uccb4\uc9c0\ubc29\ub960(-2.08%)\uc5d0\uc11c \uc784\uc0c1\uc801\uc73c\ub85c \uc720\uc758\ubbf8\ud55c \uac10\uc18c\ub97c \ubcf4\uc600\ub2e4.

\uc6b4\ub3d9 \uc2dc\uac04\uc744 \ub9e4\uc8fc 30\ubd84\uc529 \uc99d\uac00\uc2dc\ud0ac \ub54c\ub9c8\ub2e4 \ud3c9\uade0 \uccb4\uc911(-0.52kg), \ud5c8\ub9ac\ub458\ub808(-0.56cm), \uccb4\uc9c0\ubc29\ub960(-0.37%)\uc5d0\uc11c \uac10\uc18c \ud6a8\uacfc\uac00 \ub098\ud0c0\ub0ac\ub2e4.

\uc6b4\ub3d9\uc2dc\uac04\uc774 \uae38\uc5b4\uc9c0\uba74 \uadf8\uc5d0 \ube44\ub840\ud574 \uccb4\uc911 \uac10\uc18c\ud3ed\uc774 \ub298\uc5b4\ub0ac\ub2e4. \uc8fc\ub2f9 300\ubd84 \uc911\uac15\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \ud55c \uacbd\uc6b0 \uccb4\uc911\uc740 4.19kg\uae4c\uc9c0 \uc904\uc5c8\ub2e4.

\ud5c8\ub9ac\ub458\ub808\uc758 \uacbd\uc6b0 300\ubd84\uc758 \uc911\uac15\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \ud558\uba74 4.12cm \uc904\uc5c8\ub2e4. \uc774\ub97c \uace0\uac15\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc73c\ub85c \ub300\uccb4\ud558\uba74 \uac10\uc18c\ud3ed\uc774 5.34cm\uae4c\uc9c0 \uc99d\uac00\ud588\ub2e4.<\/p>\n\n\n\n

<\/a><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\uc0ac\uc9c4=\uac8c\ud2f0\uc774\ubbf8\uc9c0\ucf54\ub9ac\uc544.<\/p>\n\n\n\n

\uc81c1\uc800\uc790\uc778 \uc784\ud398\ub9ac\uc5bc\uce7c\ub9ac\uc9c0\ub7f0\ub358 \uc5f0\uad6c\uc6d0 \uc544\ub9c8\ub4dc \uc81c\uc774\ub514 \ubc15\uc0ac(\uc5ed\ud559\u00b7\uc0dd\ubb3c\ud1b5\uacc4\ud559)\ub294 \u201c\uc758\ubbf8 \uc788\ub294 \uccb4\uc911 \uac10\uc18c\ub97c \ub2ec\uc131\ud558\ub824\uba74 \uc77c\uc8fc\uc77c\uc5d0 \ucd5c\uc18c\ud55c 150\ubd84 \uc774\uc0c1\uc758 \uc911\uac04 \uac15\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774 \ud544\uc694\ud558\ub2e4\u201d\uace0 \ub9d0\ud588\ub2e4. \uadf8\ub294 \uacfc\uccb4\uc911 \ub610\ub294 \ube44\ub9cc\uc778 \uc0ac\ub78c\uc758 \uacbd\uc6b0 3\uac1c\uc6d4 \ub3d9\uc548 \uccb4\uc911\uc758 5%\ub97c \uac10\ub7c9\ud558\ub294 \uac83\uc774 \uc784\uc0c1\uc801\uc73c\ub85c \uc911\uc694\ud55c \uac83\uc73c\ub85c \uac04\uc8fc\ub41c\ub2e4\uace0 \uc124\uba85\ud588\ub2e4.

\uc138\uacc4\ubcf4\uac74\uae30\uad6c(WHO)\ub294 \ub9e4\uc8fc 150\ubd84~300\ubd84\uc758 \uc911\uac15\ub3c4, \ub610\ub294 75\ubd84~150\ubd84\uc758 \uace0\uac15\ub3c4 \uc6b4\ub3d9\uc744 \uad8c\uc7a5\ud55c\ub2e4. \ucd5c\uadfc \uc5f0\uad6c\uc5d0 \ub530\ub974\uba74 BMI 25 \uc774\uc0c1\uc778 \uc0ac\ub78c\uc774 \uc758\ubbf8 \uc788\ub294 \uccb4\uc911 \uac10\ub7c9\uc744 \ub2ec\uc131\ud558\ub294 \ub370 \ud544\uc694\ud55c \ucd5c\uc18c\ud55c\uc758 \uc720\uc0b0\uc18c \uc6b4\ub3d9\ub7c9\uc774 \ub531 \uc774 \uc815\ub3c4(\uc8fc\uac04 \ucd5c\uc18c 150\ubd84\uc758 \uc911\uac15\ub3c4 \ub610\ub294 75\ubd84\uc758 \uace0\uac15\ub3c4 \uc6b4\ub3d9) \uc218\uc900\uc774\ub2e4.

\uc77c\ubd80 \uc0ac\ub78c\uc5d0\uac90 \uc774 \ubaa9\ud45c\uac00 \ubc85\ucc28\uac8c \ub290\uaef4\uc9c8 \uc218 \uc788\ub2e4. \uc81c\uc774\ub514 \ubc15\uc0ac\ub294 \uc77c\uc0c1\uc5d0\uc11c \uc6b4\ub3d9\ub7c9\uc744 \ub298\ub9b4 \uc218 \uc788\ub294 \ubc29\ubc95\uc744 \ucc3e\uc544\uc57c \ud55c\ub2e4\uace0 \uc870\uc5b8\ud588\ub2e4. \uc608\ub97c \ub4e4\uba74 \ubaa9\uc801\uc9c0 \ubcf4\ub2e4 \ud55c \uc815\uac70\uc7a5 \uba3c\uc800 \ubc84\uc2a4\ub098 \uc9c0\ud558\ucca0\uc5d0\uc11c \ub0b4\ub824 \uac77\uac70\ub098, \uac78\uc6c0 \uc218\ub97c \uc870\uae08 \ub354 \ub298\ub9b4 \uc218 \uc788\ub3c4\ub85d \ucd9c\ud1f4\uadfc \uacbd\ub85c\ub97c \ubcc0\uacbd\ud558\ub294 \ubc29\ubc95 \ub4f1\uc774\ub2e4.

\uadf8\ub294 \uc6b4\ub3d9\uc740 \ubb34\uc5c7\uc774 \ub418\uc5c8\ub4e0 \uc720\uc775\ud558\ub2e4\uba70 \u201c\uac77\uae30<\/strong><\/a>\uc640 \ub2ec\ub9ac\uae30\ub294 \uc77c\uc0c1\uc0dd\ud65c\uc5d0\uc11c \uc27d\uac8c \uc801\uc751\ud560 \uc218 \uc788\ub294 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc758 \ud6cc\ub96d\ud55c \uc608\u201d\ub77c\uace0 \ub9d0\ud588\ub2e4.
\ud604\uc7ac \uc804 \uc138\uacc4 \uc131\uc778\uc758 50% \uc774\uc0c1\uc774 \uacfc\uccb4\uc911 \ub610\ub294 \ube44\ub9cc \uc0c1\ud0dc\uc5d0 \uc788\ub2e4. \uad6d\ub0b4\ub3c4 \ub2e4\ub974\uc9c0 \uc54a\ub2e4. \uc9c0\ub09c\ud574 \uc9c8\ubcd1\uad00\ub9ac\uccad\uc774 \ubc1c\ud45c\ud55c \uad6d\ubbfc\uac74\uac15\uc601\uc591\uc870\uc0ac\uc5d0 \ub530\ub974\uba74 20~40\ub300 \uc80a\uc740 \uc131\uc778\uc758 3\ub2e8\uacc4(\ucd5c\uace0 \uc218\uc900) \ube44\ub9cc \uc720\ubcd1\ub960\uc774 10\ub144 \uc804 \ub300\ube44 3\ubc30 \uc99d\uac00\ud588\ub2e4. \ube44\ub9cc\uc740 \uc8fc\uc694 \uc0ac\ub9dd \uc6d0\uc778\uc778 \uc2ec\uc7a5\ubcd1, \ub1cc\uc878\uc911, \ub2f9\ub1e8\ubcd1\uacfc \ubc00\uc811\ud55c \uad00\ub828\uc774 \uc788\ub2e4.

\ub530\ub77c\uc11c \ube44\ub9cc\uc740 \ubc18\ub4dc\uc2dc \uad00\ub9ac\ud574\uc57c \ud560 \uc704\ud5d8 \uc694\uc18c\ub2e4.<\/p>\n\n\n\n

<\/a><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\uc0ac\uc9c4=\uac8c\ud2f0\uc774\ubbf8\uc9c0\ucf54\ub9ac\uc544.<\/p>\n\n\n\n

\uc77c\uc8fc\uc77c\uc5d0 \uac78\uccd0 \uace8\uace0\ub8e8 \uc2dc\uac04\uc744 \ubd84\uc0b0\ud574 \uc6b4\ub3d9\ud558\ub294 \uac8c \uac00\uc7a5 \ud6a8\uacfc\uc801\uc774\ub2e4. \ud558\uc9c0\ub9cc \ud3c9\uc77c\uc5d0 \uc9ec\uc744 \ub0b4\uae30 \uc5b4\ub835\ub2e4\uba74 \uc8fc\ub9d0\uc5d0 \ubab0\uc544\uc11c\ud558\ub294 \u2018\uc8fc\ub9d0 \uc6b4\ub3d9 \uc804\uc0ac\u2019<\/a><\/strong> \ubc29\uc2dd\ub3c4 \ube44\uc2b7\ud55c \uac74\uac15\uc0c1 \uc774\uc810\uc744 \ub204\ub9b4 \uc218 \uc788\ub2e4. \ud55c \uc5f0\uad6c\uc5d0 \ub530\ub974\uba74 \uc77c\uc8fc\uc77c \ubd84\ub7c9\uc758 \uc6b4\ub3d9\uc744 \ud1a0\uc694\uc77c\uacfc \uc77c\uc694\uc77c \ud558\ub8e8\ub098 \uc774\ud2c0 \ub3d9\uc548 \ubab0\uc544\uce58\ub294 \u2018\uc8fc\ub9d0 \uc6b4\ub3d9\uc804\uc0ac\u2019\ub3c4 \ube44\ud65c\ub3d9\uc801\uc778 \uc0ac\ub78c\ub4e4\ubcf4\ub2e4 200\uac00\uc9c0 \uc774\uc0c1\uc758 \uc9c8\ubcd1\uc5d0 \uac78\ub9b4 \uc704\ud5d8\uc774 \ub0ae\ub2e4.

\uccb4\uc911 \uac10\ub7c9\uc744 \ud560 \ub54c \uc6b4\ub3d9\uacfc \ud568\uaed8 \uc2dd\uc774\uc694\ubc95\uc744 \ubcd1\ud589\ud574\uc57c \ub354\uc6b1 \ud6a8\uacfc\uc801\uc774\ub2e4. \uc758\uc0ac\ub4e4\uc740 \ubab8\ubb34\uac8c\ub97c \uc904\uc774\ub824\ub294 \uc0ac\ub78c\ub4e4\uc5d0\uac8c \ub108\ubb34 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc12d\ucde8\ud558\uc9c0 \uc54a\ub3c4\ub85d \ud560 \uac83\uc744 \uad8c\uc7a5\ud55c\ub2e4. \uacf5\uae09 \ubc1b\uc740 \uc5f4\ub7c9\ubcf4\ub2e4 \uc18c\ubaa8\ud55c \uc5f4\ub7c9\uc774 \ub354 \ub9ce\uc544\uc57c \uccb4\uc911\uc774 \uc904\uc5b4\ub4dc\ub294 \uac8c \ub2f9\uc5f0\ud55c \uc774\uce58\uc774\uae30 \ub54c\ubb38\uc774\ub2e4.

\uc81c\uc774\ub514 \ubc15\uc0ac\ub294 \ud1b5\uace1\ubb3c, \uacfc\uc77c, \ucc44\uc18c, \uacac\uacfc\ub958, \uc0dd\uc120\uc774 \ud48d\ubd80\ud558\uace0 \ubd89\uc740 \uc721\ub958, \ub2e8 \uc74c\ub8cc, \ucd08\uac00\uacf5 \uc2dd\ud488\uc774 \uc801\uc740 \uc2dd\ub2e8\uc740 \uccb4\uc90c \uac10\ub7c9\ubfd0\ub9cc \uc544\ub2c8\ub77c \uc81c2\ud615 \ub2f9\ub1e8\ubcd1, \uc2ec\ud608\uad00 \uc9c8\ud658 \ubc0f \uc77c\ubd80 \uc554\uacfc \uac19\uc740 \ub9cc\uc131 \uc9c8\ud658\uc758 \uc704\ud5d8\uc744 \uc904\uc774\ub294\ub370 \ub3c4\uc6c0\uc774 \ub41c\ub2e4\uace0 \uc870\uc5b8\ud588\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"

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