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운동할때 뇌가 좋아하는 이유와 집에서 쉽게 할수있는 3가지 운동방법
Feb 2, 2021 / Mary Halton
Motivation is not in high supply these days — but ensuring that we move a little bit every day is more important for us than ever, according to Wendy Suzuki PhD, a neuroscientist at New York University.
뉴욕대학의 신경과학자인 스즈키 박사에 의하면 오늘날 동기가 많지는 않지만 매일 조금씩 움직이는것은 그 어느때보다고 중요하다고 한다.
Dr. Suzuki studies the neurological impacts of exercise, and she says that just a walk around the block or a 10-minute online workout will not only improve your day but also benefit your brain in a lasting way.
“Exercising to increase your fitness literally builds brand new brain cells. It changes your brain’s anatomy, physiology and function,” she explains. “Every time you work out, you are giving your brain a neurochemical bubble bath, and these regular bubble baths can also help protect your brain in the long term from conditions like Alzheimer’s and dementia.”
This sounds great. But it’s hard to turn those long-term benefits into motivation to get up and do something every day.
아주 맞는 말로 들린다. 하지만 일어나 매일 무언가 하고싶은 마음이 생겨서 그런 오랜기간의 혜택을 받도록 바꾸는것은 쉽지 않다.
Start by thinking of exercise — or any movement — as part of your daily routine for caring for your body, like brushing your teeth.
Since most of us are currently in staying-alive-and-keeping-other-people-alive mode, getting toned, losing weight or looking different might not be such useful goals to have right now. Instead, says Dr. Suzuki, the immediate benefits of exercise can serve as more relevant motivators: “It’s really the new way to bring wellness to your brain.” A single workout increases neurotransmitters like dopamine, serotonin and noradrenaline, and these mood boosters can also improve your memory and focus for up to three hours afterwards.
왜냐하면 우리들 대부분은 지금 생존해야 하고 다른사람들도 계속 생존하도록 해야하는 처지에 있으므로 체격을 멋지게 가꾸고 살을 빼거나 색다르게 보이게 하는것은 지금 당장 의 목표로는 유용하지 않을것이다. 그대신 스즈키박사는 말하기를 운동의 즉각적인 혜택이 더 적절한 동기부여가 될수있다고 말하고 있다. "운동은 뇌에 건강을 가져다주는 정말로 새로운 방법이다". 한번의 운동으로 도파민, 세로토닌, 노르아드레날린같은 신경전달 물질이 증가하고 또한 이들 기분촉진물들이 운동후 3시간까지 기억력과 집중력을 향상시킬수 있다
Not only can this help us in our work but it’s also incredibly good for our mental health. In August 2020, Dr. Suzuki informally tested this out with a group of students in one of her NYU classes over Zoom. Participants took a quick five-minute anxiety assessment, and then she surprised them with a 10-minute IntenSati workout. After they exercised, the students took the assessment again.
“What we found is the first time they took that assessment, they were scoring at close to clinical anxiety levels,” she recalls. “After a 10-minute workout, their anxiety scores decreased to normal levels. That is why you need to incorporate these bursts of activity in your day; it helps your mental health and it also helps your cognition.”
So, how much do you need to exercise in order to feel those benefits?
That, says Dr. Suzuki, is the billion-dollar question. Unfortunately, there’s no simple answer: 5 pushups or 10 burpees don’t automatically release a set amount of dopamine. In her 2017 TED Talk, she recommends trying to fit in 30-minute sessions of exercise 3 to 4 times a week.
But the real answer — especially now — is to exercise for as long as you can, ideally doing a little bit every day. “Even a walk can start to give you those neurotransmitter and mood benefits,” she adds.
그러나 특히 지금의 진짜대답은 가능한 한 오래동안 운동하는것인데 이상적인것은 매일 조금씩 운동하는것이다
Many of the positive effects she mentions come from doing cardiovascular exercise — that is, any workout that gets your heart rate up. But even this can be more accessible than it feels. A vigorous session of power vacuuming will get your heart pumping, even if you can’t go for a run. If your building has stairs, take them instead of an elevator.
Even if you start with just a few minutes a day, it’s likely that you will end up increasing what you’re doing over time. That’s what research in Dr. Suzuki’s lab has shown. “The more exercise you do — if you are successful at regularly exercising — the more motivation you gain,” she says. “I don’t want to do it some mornings, but then I remember how good it really feels at the end.”
When is the best time to work out? Similarly, there’s no need to be too prescriptive with timing, according to Dr. Suzuki. As she puts it, “Anytime you feel like working out? Work out. That will be beneficial to you. So whenever you find time, just do it, especially if you’re a parent with young children.”
Her personal approach is to exercise in the mornings, so she can bring those cognitive benefits into her work day. But if you find you’re most productive in the evenings, it might be a good time for you. “Try to enhance the natural tendency you know you have,” advises Dr. Suzuki.
That sounds great, but what if you live in a small apartment with two kids and your neighbors will complain if you do burpees at 10PM?
That’s where online fitness comes in. Embrace all the available options, and find the ones that work best for your situation, both in length and type of exercise. “It’s not weird to work out in your living room,” she says. “It’s great. It’s so convenient. I love it!”
One of the most prolific areas of online fitness is on TikTok, where many coaches and personal trainers are sharing workouts for all body types and living situations.
Justin Agustin, a personal trainer based in Montreal, Canada, has been offering short workouts that don’t require special equipment or choreography.
Here are three with great exercises to do at home. They’re perfect for people working out in small indoor spaces who want a short fitness break (and you can find dozens more on his TikTok)
매 사냥
Master falconer Park Yong-soon handles a golden eagle in this February 2015 photo. Robert Neff Collection
By Robert Neff
In the early 1920s, an American gold miner working at Oriental Consolidated Mining Company in northern Korea wrote:
“The Koreans are not allowed any firearms, so do not do much hunting except a little with hawks. They catch hawks and starve them and then liberate them to catch pheasants and other birds. When the hawk catches the bird the hunter steps in and takes the bird away from the hawk. It sounds odd but you would be surprised how many they catch.”
The idea of falconry may have seemed strange to this young American, but he, like his peers, was fairly impressed — especially considering (judging by their letters home) their own bird hunts with guns were often unsuccessful. His assumption that Koreans hunted with hawks was because they were banned from owning guns wasn’t quite true. Korea has a long and colorful history of hawking.
In the mid-1890s, Isabella Bird Bishop, an English travel writer, described pheasants as being “literally without number and are very tame.” While they may have seemed tame to her, they were not so tame that one could easily walk up and snatch them. Hawks and falcons were needed for the task — and they did very well.
In the 1930s, one Korean hunter boasted to Sten Bergman, a Swedish zoologist, that in one season, with just one hawk, he managed to bag 300 pheasants. Perhaps not as impressive as the hunter who claimed to Bishop that “he sometimes got between twenty and thirty pheasants a day but had to walk or run 100 li [approx. 55km] to do it.”
Bishop pointed out that obtaining and training falcons was no easy matter.
“To obtain them three small birds are placed in a cylinder of loosely woven bamboo, mounted horizontally on a pole. On the peregrine alighting on this, a man who has been concealed throws a net over the whole. The bird is kept in a tight sleeve for three days. Then he is daily liberated in a room, and trained to follow a piece of meat pulled over the floor by a string. At the end of a week he is taken out on his master’s wrist, and slipped when game is seen. He is not trained to return. The master rushes upon him and secures him before he has time to devour the bird.”
It was extremely important to get the falcon before it ate too much. Once full, the falcon would no longer hunt.
The front gate of the Korea Hawking School in Daejeon / Robert Neff Collection
Once trained, these birds were very expensive and in the 1890s brought as much as $9 a bird — a princely sum considering servants could be hired for a couple of dollars each month.
Of course, such valuable and noble birds attracted less than honorable attention. The Korean idiom “shi ch’i mi tte da” meaning “to feign ignorance” is said to have its origin in the theft of falcons. The falcons were marked with tags (shi ch’i mi) on their tail which indicated their owners but occasionally these tags were removed by unscrupulous people who then claimed the falcon as their own.
At least one American raised hawks for a very short time in the early 1900s. William Franklin Sands, an adviser to the Korean government, wrote:
“A very noble but exceedingly expensive sport was hawking. I kept hawks for a while, for the experience and as an attraction to the young courtiers, but it was too troublesome to go on with.”
매우 고상하지만 몹시 비싼 스포츠는 매사냥이었다. 나는 얼마동안 경험도 해보고 젊은 관리들의 볼거리로 매를 가지고 있었지만 계속 가지고 있기는 골치가 아팠다
A northern goshawk perches on the arm of Choi Dong-gyu, the son of a hawk handler, in this February 2015 photo. Note the red shi ch'i mi (identification tag) near the tail. Robert Neff Collection
Unlike many of the early Westerners in Korea, Sands was fairly adventurous and recorded many of his encounters:
“Two expert falconers, heavily paid, and a dog man to follow with the retriever, were necessary for each bird. The hawk was […] perched on a heavy gauntlet and hooded, with a small silver bell on his collar to locate him after flight. He is not trained to return to the hawker’s wrist, but to the dog. The dog is of no particular breed, and is rarely broken to retrieve. His duty is to find the fallen game and guard it until it is picked up. The hawk is trained to go and perch on his back until the hunters come up with him, and they follow on foot. The broken hill country is not suited to hawking from horseback. It is a delightful sport.
비싼 보수를 받는 전문 매사냥군 2명과 사냥개를 따라다니는 개 다루는 사람 1명이 매 한마리마다 필요했다.
매는 두꺼운 가죽장갑위에 내려앉았고 날아다닐때 위치를 찾을수 있도록 목걸이에 작은 은방울이 달린 모자를 씌었다. 매는 사냥꾼의 손목에 돌아오도록 훈련받지 않고 개에게 돌아오도록 훈련했다 . 사냥개는 특별한 혈통이 아니었지만 사냥을 피하는 일은 거의 없었다
Pheasants are the easiest game. They are plentiful and fly straight away for the far side of the narrow valleys, the hawk a little above until he can strike at the neck or head, and he rarely strikes until just before the pheasant reaches safety on the other side. The stout, elderly noble waits in full sight of the chase and joins it at his leisure while younger blood runs at top speed with the hawkers and miscellaneous beaters and follows behind the two birds.”
Sands went on to explain that the hawk was kept fierce by starving and teasing it. It was only fed enough to keep its strength but never enough to satisfy it. It was also deprived of sleep by a man who would tease it to ensure that it was constantly alert.
It is little wonder that the birds often suffered from innumerable ailments and, according to Sands, “if one pursues this noble game, it is etiquette to believe absolutely and without comment all that the hawker tells you” in regards to the bird’s health “and to pay him what he asks for rare medicines and remedies, equally without comment.”
샌드에 의하면 매들이 수많은 질병으로 고통을 받는것은 당연한 일이고 이런 귀족놀이에 참여하는 사람은 매의 건강과 관련하여 매사냥꾼이 말하는 것은 모든것을 토를 달지않고 절대적으로 믿는것이 예의였으며 희귀한 약과 치료법을 요구하는 그들에게 똑같이 아무말 없이 돈을 지불하는것이 예의였다고 한다
Hawking is no longer as popular as it once was, but it still exists. One of my fondest memories was a visit I made to the Korea Hawking School, a school of falconry in Daejeon, in 2015. Master falconer Park Yong-soon, who has been learning falconry from when he was a boy, demonstrated his craft to a large crowd of spectators and journalists.
With the passage of time, many things are lost, but hopefully, through the efforts of Park and his school, falconry will live on in a a colorful display of the past when the great raptors ruled the sky.