{"id":3860,"date":"2026-02-13T11:56:58","date_gmt":"2026-02-13T02:56:58","guid":{"rendered":"https:\/\/onreport.co.kr\/?p=3860"},"modified":"2026-02-11T12:09:18","modified_gmt":"2026-02-11T03:09:18","slug":"%ec%9c%a0%ec%82%b0%ec%86%8c%ec%9a%b4%eb%8f%99%ec%9d%98-%ec%8b%ac%ed%98%88%ea%b4%80%ec%a7%88%ed%99%98-%ea%b0%9c%ec%84%a0-%ed%9a%a8%ea%b3%bc%eb%8a%94","status":"publish","type":"post","link":"https:\/\/onreport.co.kr\/?p=3860","title":{"rendered":"\uc720\uc0b0\uc18c\uc6b4\ub3d9\uc758 \uc2ec\ud608\uad00\uc9c8\ud658 \uac1c\uc120 \ud6a8\uacfc\ub294?"},"content":{"rendered":"
\"\"<\/h6>\n
\uc2ec\ud608\uad00\uc9c8\ud658\uc740 \uc804 \uc138\uacc4\uc801\uc73c\ub85c \uc8fc\uc694 \uc0ac\ub9dd \uc6d0\uc778 \uc911 \ud558\ub098\ub85c, \uace0\ud608\uc555\u00b7\uad00\uc0c1\ub3d9\ub9e5\uc9c8\ud658\u00b7\uc2ec\ubd80\uc804\u00b7\ub1cc\uc878\uc911 \ub4f1\uc744 \ud3ec\ud568\ud55c\ub2e4. \uc774\ub7ec\ud55c \uc9c8\ud658\uc758 \uacf5\ud1b5\ub41c \uc704\ud5d8 \uc694\uc778\uc5d0\ub294 \uace0\uc9c0\ud608\uc99d, \ube44\ub9cc, \ub2f9\ub1e8\ubcd1, \ud761\uc5f0, \uc6b4\ub3d9 \ubd80\uc871 \ub4f1\uc774 \uc788\ub2e4. \uadf8\uc911\uc5d0\uc11c\ub3c4 \uaddc\uce59\uc801\uc778 \uc720\uc0b0\uc18c\uc6b4\ub3d9\uc740 \uc608\ubc29\uacfc \uad00\ub9ac \uce21\uba74\uc5d0\uc11c \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \ube44\uc57d\ubb3c\uc801 \uce58\ub8cc \uc804\ub7b5\uc73c\ub85c \ud3c9\uac00\ubc1b\uace0 \uc788\ub2e4.<\/h6>\n
1. \uc720\uc0b0\uc18c\uc6b4\ub3d9\uc758 \uc815\uc758\uc640 \uc0dd\ub9ac\uc801 \uae30\uc804<\/strong><\/h6>\n
\uc720\uc0b0\uc18c\uc6b4\ub3d9\uc740 \uc0b0\uc18c\ub97c \uc774\uc6a9\ud574 \uc5d0\ub108\uc9c0\ub97c \uc0dd\uc131\ud558\ub294 \uc6b4\ub3d9 \ud615\ud0dc\ub85c, \uac77\uae30\u00b7\uc870\uae45\u00b7\uc790\uc804\uac70 \ud0c0\uae30\u00b7\uc218\uc601\u00b7\ube60\ub978 \ubcf4\ud589 \ub4f1\uc774 \ub300\ud45c\uc801\uc774\ub2e4. \uc77c\uc815 \uc2dc\uac04 \uc774\uc0c1 \uc9c0\uc18d\uc801\uc73c\ub85c \uc218\ud589\ud560 \ub54c \uc2ec\ubc15\uc218\uc640 \ud638\ud761\uc218\uac00 \uc99d\uac00\ud558\uba70 \uc2ec\ud3d0 \uae30\ub2a5\uc774 \uac15\ud654\ub41c\ub2e4.\uc6b4\ub3d9 \uc911 \uc2ec\uc7a5\uc740 \ub354 \ub9ce\uc740 \ud608\uc561\uc744 \uc804\uc2e0\uc5d0 \uacf5\uae09\ud558\uae30 \uc704\ud574 \ubc15\ub3d9\uc218\ub97c \ub192\uc774\uace0, \uc774 \uacfc\uc815\uc5d0\uc11c \uc2ec\uadfc\uc758 \uc218\ucd95\ub825\uacfc \ud608\uad00 \ud0c4\uc131\uc774 \ud5a5\uc0c1\ub41c\ub2e4. \uc7a5\uae30\uc801\uc73c\ub85c\ub294 \uc548\uc815 \uc2dc \uc2ec\ubc15\uc218\uac00 \uac10\uc18c\ud558\uace0, 1\ud68c \ubc15\ucd9c\ub7c9\uc774 \uc99d\uac00\ud574 \uc2ec\uc7a5\uc758 \ud6a8\uc728\uc131\uc774 \ub192\uc544\uc9c4\ub2e4. \uc774\ub294 \uc2ec\uc7a5\uc5d0 \uac00\ud574\uc9c0\ub294 \ubd80\ub2f4\uc744 \uc904\uc774\uace0 \uae30\ub2a5\uc744 \uac1c\uc120\ud558\ub294 \uae0d\uc815\uc801 \uc801\uc751 \ubc18\uc751\uc774\ub2e4.<\/h6>\n
2. \ud608\uc555 \uc870\uc808\uacfc\uc758 \uad00\uacc4<\/strong><\/h6>\n
\uace0\ud608\uc555\uc740 \uc2ec\ud608\uad00\uc9c8\ud658\uc758 \uac00\uc7a5 \uc911\uc694\ud55c \uc704\ud5d8 \uc778\uc790 \uc911 \ud558\ub098\ub2e4. \uaddc\uce59\uc801\uc778 \uc720\uc0b0\uc18c\uc6b4\ub3d9\uc740 \ub9d0\ucd08 \ud608\uad00 \uc800\ud56d\uc744 \uac10\uc18c\uc2dc\ud0a4\uace0 \ud608\uad00 \ub0b4\ud53c \uae30\ub2a5\uc744 \uac1c\uc120\ud574 \ud608\uc555\uc744 \ub0ae\ucd94\ub294 \ud6a8\uacfc\uac00 \uc788\ub2e4.\ud2b9\ud788 \uc6b4\ub3d9\uc740 \uc0b0\ud654\uc9c8\uc18c(NO) \ubd84\ube44\ub97c \ucd09\uc9c4\ud574 \ud608\uad00\uc744 \ud655\uc7a5\uc2dc\ud0a4\uba70, \uad50\uac10\uc2e0\uacbd \ud65c\uc131\ub3c4\ub97c \ub0ae\ucd94\uc5b4 \uc548\uc815 \uc2dc \ud608\uc555\uc744 \ud3c9\uade0 5~10mmHg \uc815\ub3c4 \uac10\uc18c\uc2dc\ud0a4\ub294 \uac83\uc73c\ub85c \ubcf4\uace0\ub41c\ub2e4. \uc774\ub294 \uc57d\ubb3c \uce58\ub8cc\uc5d0 \ubc84\uae08\uac00\ub294 \uc608\ubc29 \ud6a8\uacfc\ub85c \ud3c9\uac00\ub41c\ub2e4.<\/h6>\n
3. \uc9c0\uc9c8 \uac1c\uc120 \ud6a8\uacfc<\/strong><\/h6>\n
\uc720\uc0b0\uc18c\uc6b4\ub3d9\uc740 \ud608\uc911 \uc9c0\uc9c8 \ud504\ub85c\ud544 \uac1c\uc120\uc5d0\ub3c4 \uae30\uc5ec\ud55c\ub2e4. \uafb8\uc900\ud55c \uc6b4\ub3d9\uc740 \uc911\uc131\uc9c0\ubc29\uc744 \uac10\uc18c\uc2dc\ud0a4\uace0, \u2018\uc88b\uc740 \ucf5c\ub808\uc2a4\ud14c\ub864\u2019\ub85c \ubd88\ub9ac\ub294 HDL \ucf5c\ub808\uc2a4\ud14c\ub864\uc744 \uc99d\uac00\uc2dc\ud0a4\ub294 \uacbd\ud5a5\uc774 \uc788\ub2e4. \ubc18\uba74 \ub3d9\ub9e5\uacbd\ud654\ub97c \ucd09\uc9c4\ud558\ub294 LDL \ucf5c\ub808\uc2a4\ud14c\ub864\uc740 \uac10\uc18c\ud558\ub294 \ubc29\ud5a5\uc73c\ub85c \uc791\uc6a9\ud55c\ub2e4.\uc774\ub7ec\ud55c \ubcc0\ud654\ub294 \ud608\uad00 \ub0b4 \ud50c\ub77c\ud06c \ud615\uc131\uc744 \uc5b5\uc81c\ud558\uace0, \uad00\uc0c1\ub3d9\ub9e5\uc9c8\ud658 \ubc0f \ub1cc\ud608\uad00\uc9c8\ud658 \ubc1c\uc0dd \uc704\ud5d8\uc744 \ub0ae\ucd94\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud55c\ub2e4.<\/h6>\n
4. \uc778\uc290\ub9b0 \uac10\uc218\uc131\uacfc \uccb4\uc911 \uad00\ub9ac<\/strong><\/h6>\n
\ub2f9\ub1e8\ubcd1\uacfc \ube44\ub9cc\uc740 \uc2ec\ud608\uad00\uc9c8\ud658\uc758 \uc8fc\uc694 \uc704\ud5d8 \uc694\uc778\uc774\ub2e4. \uc720\uc0b0\uc18c\uc6b4\ub3d9\uc740 \uadfc\uc721 \ub0b4 \ud3ec\ub3c4\ub2f9 \ud761\uc218\ub97c \uc99d\uac00\uc2dc\ud0a4\uace0 \uc778\uc290\ub9b0 \uac10\uc218\uc131\uc744 \uac1c\uc120\ud55c\ub2e4. \ub610\ud55c \uccb4\uc9c0\ubc29 \uac10\uc18c\ub97c \ucd09\uc9c4\ud574 \ubcf5\ubd80 \ube44\ub9cc\uc744 \uc904\uc774\ub294 \ub370 \ud6a8\uacfc\uc801\uc774\ub2e4.\ud2b9\ud788 \ub0b4\uc7a5\uc9c0\ubc29 \uac10\uc18c\ub294 \uc5fc\uc99d\uc131 \uc0ac\uc774\ud1a0\uce74\uc778 \ubd84\ube44\ub97c \uc904\uc5ec \ud608\uad00 \uc5fc\uc99d\uc744 \uc644\ud654\ud558\uace0, \ub3d9\ub9e5\uacbd\ud654 \uc9c4\ud589\uc744 \uc5b5\uc81c\ud558\ub294 \ub370 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \uc900\ub2e4.<\/h6>\n
5. \uc2ec\ud3d0 \uc9c0\uad6c\ub825\uacfc \uc608\ud6c4 \uac1c\uc120<\/strong><\/h6>\n
\uc2ec\ud3d0 \uc9c0\uad6c\ub825(cardiorespiratory fitness)\uc740 \uc2ec\ud608\uad00 \uac74\uac15\uc744 \uc608\uce21\ud558\ub294 \uc911\uc694\ud55c \uc9c0\ud45c\ub2e4. \ucd5c\ub300\uc0b0\uc18c\uc12d\ucde8\ub7c9(VO\u2082 max)\uc774 \ub192\uc744\uc218\ub85d \uc2ec\ud608\uad00\uc9c8\ud658 \ubc0f \uc870\uae30 \uc0ac\ub9dd \uc704\ud5d8\uc774 \ub0ae\ub2e4\ub294 \uc5f0\uad6c \uacb0\uacfc\uac00 \ub2e4\uc218 \ubcf4\uace0\ub418\uc5b4 \uc788\ub2e4.\uc774\ubbf8 \uc2ec\uadfc\uacbd\uc0c9\uc774\ub098 \ud611\uc2ec\uc99d\uc744 \uacbd\ud5d8\ud55c \ud658\uc790\uc5d0\uc11c\ub3c4 \uc801\uc808\ud55c \uac15\ub3c4\uc758 \uc720\uc0b0\uc18c \uc7ac\ud65c \uc6b4\ub3d9\uc740 \uc7ac\ubc1c \uc704\ud5d8\uc744 \uc904\uc774\uace0 \uc0dd\uc874\uc728\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \uac83\uc73c\ub85c \uc54c\ub824\uc838 \uc788\ub2e4. \uc774\ub294 \uc2ec\uc7a5 \uae30\ub2a5 \ud68c\ubcf5\uacfc \ud608\uad00 \uc7ac\ud615\uc131 \ucd09\uc9c4\uc5d0 \uae30\uc778\ud55c\ub2e4.<\/h6>\n
6. \uc6b4\ub3d9 \uac15\ub3c4\uc640 \uc2e4\ucc9c \ubc29\ubc95<\/strong><\/h6>\n
\uc77c\ubc18\uc801\uc73c\ub85c \uc8fc 150\ubd84 \uc774\uc0c1\uc758 \uc911\ub4f1\ub3c4 \uc720\uc0b0\uc18c\uc6b4\ub3d9(\ube60\ub974\uac8c \uac77\uae30 \ub4f1) \ub610\ub294 75\ubd84 \uc774\uc0c1\uc758 \uace0\uac15\ub3c4 \uc6b4\ub3d9\uc774 \uad8c\uc7a5\ub41c\ub2e4. \uc6b4\ub3d9 \uac15\ub3c4\ub294 \ucd5c\ub300 \uc2ec\ubc15\uc218\uc758 60~75% \uc218\uc900\uc774 \uc801\uc808\ud558\ub2e4.\ub2e8, \uae30\uc874 \uc2ec\ud608\uad00\uc9c8\ud658\uc774 \uc788\uac70\ub098 \uace0\uc704\ud5d8\uad70\uc5d0 \ud574\ub2f9\ud558\ub294 \uacbd\uc6b0\uc5d0\ub294 \ubc18\ub4dc\uc2dc \uc804\ubb38\uc758 \uc0c1\ub2f4 \ud6c4 \uac1c\uc778 \ub9de\ucda4\ud615 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6cc\uc57c \ud55c\ub2e4. \uac11\uc791\uc2a4\ub7ec\uc6b4 \uace0\uac15\ub3c4 \uc6b4\ub3d9\uc740 \uc624\ud788\ub824 \uc704\ud5d8\ud560 \uc218 \uc788\ub2e4.<\/h6>\n
\uc720\uc0b0\uc18c\uc6b4\ub3d9\uc740 \ud608\uc555 \uc870\uc808, \uc9c0\uc9c8 \uac1c\uc120, \ud608\uad00 \uae30\ub2a5 \ud5a5\uc0c1, \uccb4\uc911 \uad00\ub9ac \ub4f1 \ub2e4\uc591\ud55c \uae30\uc804\uc744 \ud1b5\ud574 \uc2ec\ud608\uad00\uc9c8\ud658 \uc608\ubc29\uacfc \uac1c\uc120\uc5d0 \ubc00\uc811\ud55c \uc0c1\uad00\uad00\uacc4\ub97c \ubcf4\uc778\ub2e4. \uc57d\ubb3c \uce58\ub8cc\uc640 \ubcd1\ud589\ud560 \uacbd\uc6b0 \uadf8 \ud6a8\uacfc\ub294 \ub354\uc6b1 \uc99d\ub300\ub41c\ub2e4.\uacb0\uad6d \uc2ec\ud608\uad00 \uac74\uac15\uc740 \uc77c\uc0c1 \uc18d \uc791\uc740 \uc2e4\ucc9c\uc5d0\uc11c \uc2dc\uc791\ub41c\ub2e4. \uafb8\uc900\ud55c \uc720\uc0b0\uc18c\uc6b4\ub3d9\uc740 \uc2ec\uc7a5\uc744 \ub2e8\ub828\ud558\ub294 \uac00\uc7a5 \uacbd\uc81c\uc801\uc774\uace0 \ud6a8\uacfc\uc801\uc778 \ubc29\ubc95\uc774\ub2e4.<\/h6>\n","protected":false},"excerpt":{"rendered":"

\uc2ec\ud608\uad00\uc9c8\ud658\uc740 \uc804 \uc138\uacc4\uc801\uc73c\ub85c \uc8fc\uc694 \uc0ac\ub9dd \uc6d0\uc778 \uc911 \ud558\ub098\ub85c, \uace0\ud608\uc555\u00b7\uad00\uc0c1\ub3d9\ub9e5\uc9c8\ud658\u00b7\uc2ec\ubd80\uc804\u00b7\ub1cc\uc878\uc911 \ub4f1\uc744 \ud3ec\ud568\ud55c\ub2e4. \uc774\ub7ec\ud55c \uc9c8\ud658\uc758 \uacf5\ud1b5\ub41c \uc704\ud5d8 \uc694\uc778\uc5d0\ub294 \uace0\uc9c0\ud608\uc99d, \ube44\ub9cc, \ub2f9\ub1e8\ubcd1, \ud761\uc5f0, \uc6b4\ub3d9 \ubd80\uc871 \ub4f1\uc774 \uc788\ub2e4. \uadf8\uc911\uc5d0\uc11c\ub3c4 \uaddc\uce59\uc801\uc778 \uc720\uc0b0\uc18c\uc6b4\ub3d9\uc740 \uc608\ubc29\uacfc \uad00\ub9ac \uce21\uba74\uc5d0\uc11c \uac00\uc7a5 \ud6a8\uacfc\uc801\uc778 \ube44\uc57d\ubb3c\uc801 \uce58\ub8cc \uc804\ub7b5\uc73c\ub85c \ud3c9\uac00\ubc1b\uace0 \uc788\ub2e4. 1. \uc720\uc0b0\uc18c\uc6b4\ub3d9\uc758 \uc815\uc758\uc640 \uc0dd\ub9ac\uc801 \uae30\uc804 \uc720\uc0b0\uc18c\uc6b4\ub3d9\uc740 \uc0b0\uc18c\ub97c \uc774\uc6a9\ud574 \uc5d0\ub108\uc9c0\ub97c \uc0dd\uc131\ud558\ub294 \uc6b4\ub3d9 \ud615\ud0dc\ub85c, \uac77\uae30\u00b7\uc870\uae45\u00b7\uc790\uc804\uac70 \ud0c0\uae30\u00b7\uc218\uc601\u00b7\ube60\ub978 \ubcf4\ud589 \ub4f1\uc774 \ub300\ud45c\uc801\uc774\ub2e4. \uc77c\uc815 […]<\/p>\n","protected":false},"author":116,"featured_media":3861,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[],"class_list":["post-3860","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-39"],"_links":{"self":[{"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3860","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/users\/116"}],"replies":[{"embeddable":true,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3860"}],"version-history":[{"count":1,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3860\/revisions"}],"predecessor-version":[{"id":3862,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/3860\/revisions\/3862"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=\/wp\/v2\/media\/3861"}],"wp:attachment":[{"href":"https:\/\/onreport.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3860"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/onreport.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}