\uc4f8\ubaa8\uc5c6\uc774 \uc5b4\ub824\uc6b4 \ub0b4\uc6a9\ub9cc \ub9ce\uc544\uc11c \ub0b4\uac00 \uc774\ud574\ud55c \uac83\ub9cc \uc694\uc57d\ud55c\ub2e4.<\/p>\n
\uadfc\uc721\uc744 \uc6c0\uc9c1\uc774\ub294 \ub370\uc5d0\ub294 ATP\uac00 \ud544\uc694\ud558\ub2e4. ATP\ub97c \uacf5\uae09\ud558\ub294 \ubc29\ubc95\uc740 4\uac00\uc9c0\uac00 \uc788\ub2e4. \uac01 \ub2e8\uacc4\ub294 \uc21c\ucc28\uc801\uc73c\ub85c \uc9c4\ud589\ub41c\ub2e4.<\/p>\n
1. \uc800\uc7a5\ub41c\uac70 \ubc14\ub85c \uc4f0\uae30 (3\ucd08)
\n2. \uae09\ud55c\ub300\ub85c \ub9cc\ub4e4\uc5b4 \uc4f0\uae30 | \ubb34\uc0b0\uc18c ATP-PC (10\ucd08)
\n3. \ube5a\ub0b4\uc11c \uc4f0\uae30 | \ubb34\uc0b0\uc18c \uc816\uc0b0 (2\ubd84)
\n4. \uc815\uc9c1\ud558\uac8c \ub9cc\ub4e4\uc5b4 \uc4f0\uae30 | \uc720\uc0b0\uc18c (\u221e)<\/p>\n
\uadfc\uc721 \uc18d\uc5d0 \uc800\uc7a5\ub41c ATP\ub294 \uc544\uc8fc \uc801\uc5b4\uc11c \uac15\ud55c \uadfc\ub825\uc6b4\ub3d9\uc774 \uc2dc\uc791\ub418\uba74 3\ucd08\ub9cc\uc5d0 \uace0\uac08\ub41c\ub2e4.<\/p>\n
\uc800\uc7a5\ub41c ATP\ub97c \ubaa8\ub450 \uc37c\uc73c\ub2c8 \ub9cc\ub4e4\uc5b4 \uc368\uc57c \ud55c\ub2e4. \uc0b0\uc18c\ub97c \uacf5\uae09\ubc1b\uc744 \uaca8\ub97c\uc740 \uc5c6\uc5b4\uc11c \uadfc\uc721 \uc18d\uc5d0 \uc800\uc7a5\ub41c \ud654\ud559\ubb3c\uc9c8(PC : \uc778\uc0b0 \ud06c\ub808\uc544\ud2f4)\uc744 \ubd84\ud574\ud574\uc11c ATP\ub97c \uae09\uc870\ud55c\ub2e4. \uc774 \ubb3c\uc9c8\ub3c4 \uc81c\ud55c\uc801\uc774\uae30 \ub54c\ubb38\uc5d0 10\ucd08 \ub3d9\uc548\ub9cc \uc5d0\ub108\uc9c0\ub97c \uacf5\uae09\ud560 \uc218 \uc788\ub2e4.<\/p>\n
10\ucd08\uac00 \ub118\ub294 \uae30\uac04 \ub3d9\uc548 \uc5d0\ub108\uc9c0 \uacf5\uae09\uc774 \ud544\uc694\ud558\uba74 \uc816\uc0b0\uc2dc\uc2a4\ud15c\uc744 \uc0ac\uc6a9\ud55c\ub2e4. \ud608\uc561, \uadfc\uc721, \uac04\uc5d0 \uc800\uc7a5\ub418\uc5b4 \uc788\ub294 \uae00\ub9ac\ucf54\uac90\uc744 \ubd84\ud574\uc2dc\ucf1c ATP\ub97c \ud569\uc131\ud558\ub294 \ubc29\uc2dd\uc774\ub2e4. \uae00\ub9ac\ucf54\uac90\uc740 \uc12d\ucde8\ub41c \ud0c4\uc218\ud654\ubb3c\uc774 \uc798\uac8c \ucabc\uac1c\uc9c4 \ud615\ud0dc\ub77c \uc0dd\uac01\ud558\uba74 \ub41c\ub2e4. \uccb4\ub0b4\uc5d0 \uae00\ub9ac\ucf54\uac90\uacfc \ud608\ub2f9\uc774 \ubd80\uc871\ud558\uba74 \uc816\uc0b0\uc2dc\uc2a4\ud15c\uc774 \uc791\ub3d9\ud558\uc9c0 \uc54a\ub294\ub2e4. \uadf8 \uc0c1\ud0dc\ub97c \ubd09\ud06cbonk\ub77c \ud55c\ub2e4. \ubb34\uc5c7\uc778\uac00\ub97c \ud0dc\uc6b8 \ub54c \uc0b0\uc18c\uac00 \ubd80\uc871\ud558\uba74 \uadf8\uc744\uc74c\uc774 \ubc1c\uc0dd\ud558\ub4ef, \uae00\ub9ac\ucf54\uac90\uc744 \ud0dc\uc6b8 \ub54c\ub3c4 \uc0b0\uc18c \uc5c6\uc774 \ud0dc\uc6b4 \ud0d3\uc5d0 \ubd80\uc0b0\ubb3c\ub85c \uc816\uc0b0\uc774 \uc0dd\uc131\ub41c\ub2e4.<\/p>\n
2\ubd84 \uc774\uc0c1 \uc6b4\ub3d9\uc774 \uc9c0\uc18d\ub418\uba74 \uc720\uc0b0\uc18c \uc2dc\uc2a4\ud15c\uc744 \uc0ac\uc6a9\ud55c\ub2e4. \ud0c4\uc218\ud654\ubb3c, \uc9c0\ubc29\uc744 \uc0b0\ud654\uc2dc\ucf1c ATP\ub97c \ud569\uc131\ud55c\ub2e4. \uccb4\ub0b4\uc5d0 \uc800\uc7a5\ub41c \uc9c0\ubc29\uc740 \uc544\uc8fc \ub9ce\uae30 \ub54c\ubb38\uc5d0 \uc228\ub9cc \uc81c\ub300\ub85c \uc26c\uc5b4\uc900\ub2e4\uba74 \uc81c\ud55c\uc5c6\uc774 ATP\ub97c \ub9cc\ub4e4\uc5b4\ub0bc \uc218 \uc788\ub2e4. \ud558\uc9c0\ub9cc \uc0dd\uc0b0 \uc18d\ub3c4\ub294 \uac00\uc7a5 \ub290\ub9ac\ub2e4. \uc0b4\uc774 \ube60\uc9c8 \ub54c \uc9c0\ubc29\uc740 \ub625\uad6c\uba4d\uc73c\ub85c \ub098\uac00\uc9c0 \uc54a\uace0 \uc774\ub807\uac8c \uc5f0\uc18c\uacfc\uc815\uc744 \uac70\uccd0 \ub0a0\uc228\uc73c\ub85c \ub098\uac04\ub2e4. \uc0b4\uc744 \ube7c\uae30 \uc704\ud55c \uc720\uc0b0\uc18c\uc6b4\ub3d9\uc774\ub77c\uba74 \ud0c4\uc218\ud654\ubb3c\uc744 \uacf5\uae09\ud558\uc9c0 \uc54a\uace0 \uc9c0\ubc29\uc744 \uc8fc\uc5f0\ub8cc\ub85c \uc4f0\ub3c4\ub85d \ud658\uacbd\uc744 \uc870\uc131\ud574\uc57c \ud558\uace0, \ud37c\ud3ec\uba3c\uc2a4\ub97c \ub0b4\uae30 \uc704\ud55c \uc720\uc0b0\uc18c\uc6b4\ub3d9\uc774\ub77c\uba74 \ud0c4\uc218\ud654\ubb3c\uc744 \ucda9\ubd84\ud788 \uacf5\uae09\ud574 \uc8fc\uc5b4\uc57c \ud55c\ub2e4. \ud0c4\uc218\ud654\ubb3c\uc774 \uacfc\ub3c4\ud558\uac8c \uacf5\uae09\ub418\uc5b4 \uc789\uc5ec\ub7c9\uc774 \ub0a8\ub294\ub2e4\uba74 \uc9c0\ubc29\uc73c\ub85c \uc800\uc7a5\ub41c\ub2e4. \ud0c4\uc218\ud654\ubb3c\uacfc \uc9c0\ubc29\uc774 \uc5c6\ub2e4\uba74 \ub2e8\ubc31\uc9c8\uae4c\uc9c0 \ubd84\ud574\uc2dc\ud0a8\ub2e4. \uadf8\ub807\uae30 \ub54c\ubb38\uc5d0 \uc0b4 \ube7c\uaca0\ub2e4\uace0 \ud0c4\uc218\ud654\ubb3c\uacfc \uc9c0\ubc29\uc744 \ubb34\uc870\uac74\uc801\uc73c\ub85c \uc81c\ud55c\ud55c\ub2e4\uba74 \uc624\ud788\ub824 \uc6b4\ub3d9\uc744 \ud560\uc218\ub85d \uadfc\uc721\ub7c9\uc774 \uc904\uc5b4\ub4dc\ub294 \uc5ed\ud6a8\uacfc \ubc1c\uc0dd.<\/p>\n
ATP\uc0dd\uc131\uc758 \ub124 \ub2e8\uacc4\ub97c \ud0dc\uc6b0\ub294 \uac83\uc5d0 \ube44\uc720\ud558\uba74 \uaf2d \ub4e4\uc5b4\ub9de\ub294\ub2e4.
\n1. \uc131\ub0e5 \ub300\uac00\ub9ac\uc5d0 \ubd88 \ubd99\uc774\uba74 3\ucd08 \ub3d9\uc548 \ud654\ub974\ub975 \ud0c4\ub2e4.
\n2. \uc131\ub0e5 \ubab8\uccb4\uc5d0 \ubd99\uc774\uba74 \ucd94\uac00 \uc5f0\ub8cc \uacf5\uae09 \uc5c6\uc774 10\ucd08 \ub3d9\uc548 \ud0c4\ub2e4.
\n3. \uc2e0\ubb38\uc9c0 \ud55c \ubd80\uc5d0 \ubd88\uc744 \ubd99\uc774\uba74 \uac00\uc7a5 \ud070 \ubd88\uc744 \ub0bc \uc218 \uc788\uc9c0\ub9cc 1:30\ub9cc\uc5d0 \uc2e0\ubb38\uc740 \ub2e4 \ud0c0\ubc84\ub9b0\ub2e4.
\n4. \uac01\ubaa9\uc740 \uc624\ub798 \ud0c4\ub2e4. \ud558\uc9c0\ub9cc \ud55c \ubc88 \ubd88\uc774 \ubd99\uae30\uae4c\uc9c0 \uc2dc\uac04\uc774 \uc624\ub798 \uac78\ub9b0\ub2e4. \ubd88\uc758 \uc138\uae30\ub3c4 \ud06c\uc9c4 \uc54a\ub2e4.<\/p>\n
\uc774 \ube44\uc720\uac00 \uc801\uc808\ud55c \uc774\uc720\ub294 ATP\ub97c \uc0dd\uc131\ud558\ub294 \uacfc\uc815\uc774 \uc5f0\uc18c \uacfc\uc815\uacfc \uac19\uae30 \ub54c\ubb38\uc774\ub2e4. \uc6b0\ub9ac\uc758 \ubab8\uc744 \uad6c\uc131\ud558\ub294 \uc6d0\uc18c \uc911 \ud0c4\uc18c\ub294 18.5%\ub85c \uc0b0\uc18c \ub2e4\uc74c\uc73c\ub85c \ud48d\ubd80\ud558\ub2e4. \ub2e4\uc591\ud55c \uc720\uae30\ud654\ud569\ubb3c\uc758 \ud615\ud0dc\ub85c \uc874\uc7ac\ud558\ub294 \ud0c4\uc18c \ubd84\uc790\ub97c \uc0b0\ud654\uc2dc\ucf1c \uc5d0\ub108\uc9c0\ub97c \ub9cc\ub4e4\uc5b4\ub0b4\ub294 \uac83\uc740 \uace7 \ub554\uac10\uc5d0 \ubd88\uc744 \ubd99\uc774\ub294 \uac83\uacfc \uac19\uc740 \uc791\uc6a9\uc774\ub2e4. \ud0c4\ub2e8\uc9c0\ub3c4 \uc131\ub0e5\ub3c4 \uc885\uc774\ub3c4 \uac01\ubaa9\ub3c4 \ubaa8\ub450 \ud0c4\uc18c\ub2e4. \ud0c4\uc18c\ubd84\uc790\uac00 \ud06c\uba74 \uc624\ub798 \ud0c0\uace0 \uc791\uc73c\uba74 \ube68\ub9ac \uaca9\ud558\uac8c \ud0c4\ub2e4.<\/p>\n
\ubab8\uc744 \uc18d\uc5ec \uae00\ub9ac\ucf54\uac90 \uc800\uc7a5\ub7c9\uc744 \ub298\ub9ac\ub294 \ubc29\ubc95\ub3c4 \uc788\ub2e4. \uc774\ub97c \uce74\ubcf4\ub85c\ub529\uc774\ub77c \ubd80\ub978\ub2e4. \uc2dc\ud569 6~4\uc77c \uc804\uc5d0\ub294 \uc800\ud0c4 1~3\uc77c \uc804\uc5d0\ub294 \uace0\ud0c4\uc73c\ub85c \uc2dd\ub2e8\uc744 \uc870\uc815\ud558\uba74 \ubab8\uc774 \ud0c4\uc218\ud654\ubb3c\uc744 \uac08\uad6c\ud558\ub294 \uc0c1\ud0dc\uac00 \ub418\uc5b4 \ud3c9\uc18c\ub300\ube44 2\ubc30 \uac00\ub7c9 \uc800\uc7a5 \uac00\ub2a5. \uacc4\uccb4\ub7c9\uc744 \ud1b5\uacfc\ud574\uc57c \ud558\ub294 \uc6b4\ub3d9\uc120\uc218\ub4e4\uc774 \ud558\ub8e8\uc5d0 7\ud0a4\ub85c\uc529 \uccb4\uc911\uc774 \ubd88\uc5b4\ub098\ub294 \uc774\uc720\ub3c4 \uc218\ubd84\uacfc \uae00\ub9ac\ucf54\uac90\uc744 \ube90\ub2e4 \ucc44\uc6e0\ub2e4 \ud558\uae30 \ub54c\ubb38\uc774\ub2e4. \uae00\ub9ac\ucf54\uac90 \uc800\uc7a5\ub7c9\uc740 \uadfc\uc721\ub7c9\uc5d0 \ube44\ub840\ud55c\ub2e4. \uc6b4\ub3d9 \uc9c1\uc804\uc774\ub098 \ub3c4\uc911\uc5d0\ub294 \ud761\uc218\uac00 \ube60\ub978 \ub2e8\ub2f9\ub958\ub97c \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc88b\ub2e4.<\/p>\n
\uc54c\uc774 \ubc30\uae30\uac70\ub098 \uadfc\uc721\ud1b5\uc774 \uc788\ub294 \uac83\uc740 \uc816\uc0b0\uc774 \uc313\uc600\ub2e4\ub294 \uac83\uc774\ub2e4. \uc720\uc0b0\uc18c\uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc816\uc0b0 \uc81c\uac70\ub97c \ucd09\uc9c4\uc2dc\ud0ac \uc218 \uc788\ub2e4. VO2MAX 30~40%\uc758 \uac15\ub3c4\uac00 \uc816\uc0b0 \uc81c\uac70\uc5d0 \uac00\uc7a5 \ud6a8\uacfc\uc801\uc774\ub2e4. 10\ubd84\ub9cc\uc5d0 25%, 25\ubd84\ub9cc\uc5d0 50%, 1\uc2dc\uac04 15\ubd84\ub9cc\uc5d0 95%\ub97c \uc81c\uac70\ud560 \uc218 \uc788\ub2e4. \ub9ac\ucee4\ubc84\ub9ac \ub77c\uc774\ub529\uc740 \uc774 \uc6d0\ub9ac\ub97c \ud65c\uc6a9\ud558\ub294 \uac83\uc774\ub2e4.<\/p>\n
ATP-PC\uc2dc\uc2a4\ud15c\uc740 30\ucd08\ub9cc\uc5d0 70%\ub97c \ud68c\ubcf5\ud558\uace0 180\ucd08\ub9cc\uc5d0 100%\ub97c \ud68c\ubcf5\ud55c\ub2e4. \uc9c0\uc18d\uc2dc\uac04\uc774 40\ucd08 \uc774\ub0b4\uc778 \uc6b4\ub3d9\uc774\ub77c\uba74 ATP-PC \uc2dc\uc2a4\ud15c\uc744 \uc704\uc8fc\ub85c \uc5d0\ub108\uc9c0\ub97c \uacf5\uae09\ud560 \uc218 \uc788\ub2e4.<\/p>\n
\ube5a\ub0b4\uc11c \uc4f4\uac70 \uac1a\uc544\uc57c\uc9c0? \uadfc\uc721\uc5d0 ATP, PC, \uae00\ub9ac\ucf54\uac90\uc744 \uc7ac\ucda9\uc804, \ubab8 \uc18d\uc758 \uc0b0\uc18c \uc7ac\ud3ec\ud654, \uadfc\uc721 \ud569\uc131, \ub178\ud3d0\ubb3c \ubd84\ud574 \ub4f1\uc758 \ud65c\ub3d9\uc774 \uc77c\uc5b4\ub098\uae30 \ub54c\ubb38\uc5d0 \uc6b4\ub3d9 \ud6c4\uc5d0\ub3c4 \uc0b0\uc18c\uc18c\ube44\ub7c9, \uc18c\ubaa8\uc5f4\ub7c9\uc774 \ub298\uc5b4\ub09c\ub2e4. \uc6b4\ub3d9 \ud6c4 \ucd08\uacfc \uc0b0\uc18c \uc12d\ucde8\ub7c9(EPOC)\uc73c\ub85c \uce21\uc815 \uac00\ub2a5\ud558\uba70 \uc774\ub97c \uc560\ud504\ud130\ubc88 \ud6a8\uacfc\ub77c \ubd80\ub978\ub2e4. 3\uc2dc\uac04 \ud6c4 13%, 16\uc2dc\uac04 \ud6c4 4%\uc218\uc900\uc73c\ub85c\uae4c\uc9c0 \uae09\uaca9\ud788 \ub5a8\uc5b4\uc9c0\uba70 \ucd5c\ub300 38\uc2dc\uac04\uae4c\uc9c0 \uc9c0\uc18d\ub418\uae30\ub3c4 \ud55c\ub2e4.<\/p>\n
\uac01 \ub2e8\uacc4\ub9c8\ub2e4\uc758 \ud68c\ubcf5\uc694\uad6c\uc2dc\uac04\uc744 \uc54c\uc544\ubcf4\uace0 \uc2f6\uc5c8\ub2e4. \uadf8\uac78 \uc54c\uc544\uc57c \uc131\ub0e5\uc774 \ucda9\uc804\ub418\uc5c8\ub294\uc9c0 \ub9d0\uc558\ub294\uc9c0\ub97c \uac00\ub2a0\ud560 \uc218 \uc788\uc744 \uac83\uc774\ub2e4. \ub77c\uc774\ub529 \uc911\uc5d0\ub3c4 \ucda9\uc804\ub418\ub294\uc9c0, \uc5bc\ub9c8\ub098 \ube60\ub974\uac8c \ucda9\uc804\ub418\ub294\uc9c0, \uc6b4\ub3d9 \uac15\ub3c4\uc5d0 \ub530\ub77c \ucda9\uc804 \uc18d\ub3c4\ub294 \ub2ec\ub77c\uc9c0\ub294\uc9c0, \ub2ec\ub77c\uc9c4\ub2e4\uba74 \ube44\ub840\ud558\ub294\uc9c0 \ubc18\ube44\ub840\ud558\ub294\uc9c0, \ud2b9\uc815 \uc870\uac74\uc5d0\uc11c\ub9cc \ucda9\uc804\ud65c\ub3d9\uc774 \uc77c\uc5b4\ub098\ub294\uc9c0\ub3c4 \uc54c\uace0 \uc2f6\uc5c8\ub2e4. \uc720\uc0b0\uc18c \ubaa8\ub4dc\ub97c \uc9c0\uc18d\ud558\ub294 \uc640\uc911\uc5d0 \ubb34\uc0b0\uc18c \ubaa8\ub4dc\ub97c \uc5bc\ub9c8\ub098 \uc790\uc8fc \uc804\ud658\uc2dc\ud0ac \uc218 \uc788\ub294\uc9c0 \uc54c\uace0 \uc2f6\uc5c8\ub2e4.<\/p>\n
\uadf8\uac78 \uc54c\uc544\uc57c \ub2e4\ub9ac\uac00 \ud138\ub9ac\uae30 \uc804\uc5d0 \uc790\uc911\ud560 \uc218 \uc788\uc744 \uac83\uc774\ub2e4. \uc5b4\ud0dd\uc744 \uc5b8\uc81c \uc5bc\ub9c8\ub098 \uac15\ud558\uac8c \uccd0\uc57c \uce5c\uad6c \uba58\ud0c8\uc744 \ud138\uc5b4\ubc84\ub9b4 \ub9cc\ud07c \uac70\ub9ac\ub97c \ubc8c\ub9b4 \uc218 \uc788\uc744 \uc9c0 \uc804\ub7b5\uc744 \uc9e4 \uc218 \uc788\uc744 \uac83\uc774\ub2e4. \uc800 \uc55e\uc758 \uae54\ub531\uace0\uac1c\ub97c \ud0c4\ub825\uc744 \uc720\uc9c0\ud574 \ub118\uae30\ub294 \uac8c \uac00\ub2a5\ud560\uc9c0, \uc720\uc0b0\uc18c\ub85c \uc26c\uc5b4\uac00\uba70 \ub118\uae30\ub294 \uac8c \uc88b\uc744\uc9c0 \ud310\ub2e8\ud560 \uc218 \uc788\uc744 \uac83\uc774\ub2e4.<\/p>\n
\ud558\uc9c0\ub9cc \uc5c6\ub2e4. \uc774\ub860\ub9cc \ub118\uce58\uace0 \ud574\uc11d\uc774 \uc5c6\ub2e4. \uc815\uc791 \ud544\uc694\ud55c \uc815\ubcf4\ub294 \ucc3e\uc9c0 \ubabb\ud588\uace0 \ud654\ud559 \uacf5\ubd80\ub9cc \ud558\uace0 \uc788\ub2e4. \uc65c \uc544\ubb34\ub3c4 \uc4f8\ubaa8\uc788\ub294 \uc815\ubcf4\ub97c \uc8fc\uc9c4 \uc54a\uace0 \ubcf5\uc0ac \ubd99\uc774\uae30\ub9cc \ud574\ub454\uac78\uae4c? \uc774\ub7ec\ub2c8\uae4c \uba39\ubb3c \uc18c\ub9ac \ub4e3\uc9c0?<\/p>\n
\uc544\uc27d\uc9c0\ub9cc… \uc9c1\uc811 \uc2e4\ud5d8\ud574\uc11c \uac10\uc73c\ub85c \uc775\ud790 \uc218 \ubc16\uc5d0.<\/p>\n","protected":false},"excerpt":{"rendered":"
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