유산소운동의 중요성

[베이비머슬]

공감가는 글이라 올려봅니다. 저도 유산소로 체지방을 뺐을 뿐인데 근육질이라고?? ^^ 사람들이 말해주시거든요.. 사실 골격근량은 헬스를 시작한 요 8개월사이 겨우 1킬로 늘었습니다. ㅠㅜ 그리고 아래 글을 쓰신분은 본인이 검증된 의사나 스포츠전문가가 아니기 때문에 내용은 가감해서 들으라는 말을 하십니다(홈페이지). 모든 책임은 당신에게 있나니~~ㅎ 다분히 미국적인... 운동경력 27년의 48세 엔지니어이고 홈트레이닝을 하는 네츄럴 빌더라고 하네요.  

                                 Cardio!

For general health, aerobic exercise for the cardiovascular system is more important than weightlifting!  More important than that to most people is that aerobic exercise helps get you ripped.  It is really amazing illusion but losing weight and getting ripped makes you look more massive even though you have lost weight!   I can't tell you how many times people come up to me at the end of the beach volleyball season when I am really ripped and comment on how massive I look and ask  how much muscle I have gained even though I have lost 10lbs.  Not everyone can gain 10lbs of muscle in a year, its really difficult; however, almost anyone can get ripped in a year if they focus on doing their aerobic exercise and proper nutrition. 

당신의 건강증진을 위해서는 유산소 운동이 웨이트보다 중요하다.

게다가 멋진 몸매를 위해서는 유산소는 더더욱 중요하다. 

1년안에 골격근량을 5킬로 늘리기는 누구나 할 수 있는 것이 아니지만, 유산소와 올바른 영양으로 1년안에 

근육질의 몸매를 얻는것은 누구나 가능하기 때문이다.   

Here is a video explaining what "good cardio" is. Its clear that there is a lot of confusion about cardio, its really quite simple. In this video I show you what is good cardio and how to tell at a glance if a piece of cardio equipment is good or not. The purpose of cardio is to elevate your heart rate and keep it target zone for at least 20 minutes, if your exercise does that then its good cardio! Watch in fullscreen.

When should you do your cardio? 

유산소는 언제 해야 하는가? 

Before eating breakfast?  Can you do it on the same day as your weightlifting?  Should you do it before or after lifting weights?  The answer is whatever works best for you!  There is probably some truth to the fact that you will burn off more calories if you do cardio before breakfast but its also probably true that if you do cardio when hungry you will stop sooner because you feel faint so it doesn't really buy you anything.  If you can avoid it, try not to do intense cardio right before doing weights as that will keep you from being able to give 110% percent effort to lifting.  If that's the only time you can do cardio though, its not a big deal and its better to do cardio at a non-optimal time than not to do it at all.  Best is if you can rest 4-6hrs after your cardio before doing weightlifting but never skip your cardio because of this!  Repeat after me, "cardio is more important for your health than weightlifting".

아침식사 전에? 웨이트운동을 하는 같은날에? 웨이트 전 혹은 후에??

정답은 뭐든 당신에게 맞는 방법으로 하는 것이다.

공복유산소가 칼로리소모에 효과적이라는 것은 사실이지만, 배고플때 유산소를 하면

어지러워지고 득될게 없다. 피할 수 있다면 웨이트운동 전에 강력한 유산소를 하는것은 피하자.

110프로의 노력으로 리프팅을 하는것에 장애가 되기 때문이다.

그러나!! 만일 그것이 당신이 유산소를 할 수 있는 유일한 시간이라면 유산소를 하자.

최선의 방법은 웨이트 전 4-6시간에 유산소를 하는 것이나, 이런것 때문에 유산소를 빼먹지는 말자!

다시한번 기억하라. "당신의 건강을 위해서는 웨이트보다 유산소가 중요하다"

The Importance of Cardio

If you don't have time to do aerobic exercise then skip weightlifting so you can do it.  Aerobic exercise should not be boring, it should be fun!  If you have to do cardio at the gym then find a good book, listen to the radio or books on tape - find a way to make it interesting and enjoyable.  Better yet, find a sport you love and do it with a spouse or friend and the time will fly by.  Walking, jogging, cycling, soccer, skateboarding, or whatever it takes.  If you don't have much time then jog to the gym, walk you kids to school, walk your dog, or start using your bike for transportation.  If you don't belong to a gym, and don't have a thousand dollars for a good stationary cardio machine, buy a jump-rope!  Jumping rope is an amazingly intense aerobic workout, in fact, you will probably have to start with just a few minutes and work up to 20-30 minutes a day.  Jumping rope is not only an amazing aerobic workout but is great at increasing coordination.  Contrary to popular belief, jumping rope is not monotonous either if done properly and takes a lot of concentration.  One drawback is that you need a room with high ceilings to jump rope or you need to do it outside.  Here are some great reasons to do cardio:

만일 시간이 없다면 웨이트운동을 빼서라도 유산소를 하라.

유산소 운동도 재미있을 수 있다-TV를 보면서 하든 라디오를 듣던, 재미있게 하라. 더욱 좋은것은 당신이 좋아하는 운동을 찾아 하는 것이다. 조깅, 싸이클링, 축구, 스케이트보드, 뭐든지 좋다.

체육관에서 뛰는게 싫다면 아이를 학교에 데려다 주거나 강아지 산보, 자전거로 출퇴근하기 등등.

유산소 운동 기계에 돈들이지 말라..- 차라리 줄넘기를 사라! 줄넘기는 놀라울만큼 강력한 유산소운동이다.

• To lose fat! - want 6-pack abs, only way is to lose fat thru cardio and nutrition.
• Cardio can improve your mood and significantly reduce depression.  Its been proven by study after study, cardio can make you happier! 
• Perform better at school or work!  Daily cardio reduces mental fatigue and gives you more energy. A recent study from the U of G showed that daily cardio reduces fatigue by 65%
• Tons of other health reason -
• reduce risk of heart disease
• reduce blood pressure
• reduce risk of diabetes
• live longer - 2hrs longer for every 1hr exercise

유산소의 중요성

- 체지방 감소 : 6팩을 원하는가? 유산소와 바른 영양섭취만이 6팩에의 정도이다.

- 우울증 감소와 기분을 업시켜준다. 유산소는 당신을 행복하게 해준다!

- 학교공부, 직장생활의 능률을 높여준다! 매일하는 유산소는 정신적 피로를 줄여주고 당신에게 에너지르 준다.

- 건강을 위한 셀수없는 것들..

   ㅇ 심장질환 위험성의 감소

   ㅇ 고혈압 예방

   ㅇ 당뇨병 예방

   ㅇ 오래 살 수 있다 - 1시간의 유산소=2시간 더 살수 있음

How much cardio? 

If you are happy with your body fat percentage and just want to keep your heart healthy then follow the American Heart Association's guidelines and do 30 minutes of  light exercise (walking, gardening, etc) a day.  If you want to lose body fat then try and do 30-60 minutes of strenuous cardio (swimming, running, fast biking) every day or 60 minutes every other day.

If you are lacking in time then find some part of your week where you can bike for transportation instead of driving, to work, the gym, or the grocery store perhaps?  Time sitting in your car is not only expensive but it is a waste of time, try and find some way of biking instead of driving the car.  If you are overweight enough that you don't feel comfortable biking then walking is a great option.  Try walking as transportation, beats wasting time sitting in traffic.

현재 체지방에 만족하고 건강한 심장을 유지하기 원한다면 30분정도의 가벼운 유산소를 하라.

만일 체지방 감소를 위한다면 30-60분의 강도높은 유산소를 하라.(수영, 뛰기, 싸이클링)

유산소운동을 할 시간이 없다?? 자전거로 출퇴근 하거나 걸어라. 자동차 안에서 허비하는 시간보다 낫다.

What is "good cardio"? 

Its clear that there is a lot of confusion about cardio, its really quite simple.  Lets start with the basics.  The purpose of cardio is to elevate your heart rate and keep it (in the purple zone) there for at least 20 minutes.   How elevated does your heart rate need to be?  Depends on your goal, your age, and your health.  If you have medical conditions, ask your doctor what is appropriate for you.  If you are in good health, you can use these charts from the AHA

유산소의 목적은 심박수를 높이고 목표 심박수를 20분이상 유지시키는데 있다.

(아래는 American Heart Association 의 목표심박수 산정방법- 나이기준)

Age	Target HR Zone 50–85 %	Average Maximum Heart Rate 100 %
20 years	100–170 beats per minute	200 beats per minute
25 years	98–166 beats per minute	195 beats per minute
30 years	95–162 beats per minute	190 beats per minute
35 years	93–157 beats per minute	185 beats per minute
40 years	90–153 beats per minute	180 beats per minute
45 years	88–149 beats per minute	175 beats per minute
50 years	85–145 beats per minute	170 beats per minute
55 years	83–140 beats per minute	165 beats per minute
60 years	80–136 beats per minute	160 beats per minute
65 years	78–132 beats per minute	155 beats per minute
70 years	75–128 beats per minute	150 beats per minute

  http://www.americanheart.org/presenter.jhtml?identifier=4736

So if you are wondering if a particular activity is good cardio, its simple to find out.  Do it for a minimum of 20 minutes then measure your heart rate (15sx4) and compare it to the above chart.  If your heart rate is in the target zone, then its good cardio - simple as that.   With many forms of cardio, like cycling or walking, its easy to get lazy and just lolli-gag along.  Its important that you monitor your heart rate during the cardio to make sure that you are not slacking off.  Just a note, walking has the lowest dropout rate of all forms of cardio - probably because its so enjoyable.

OK, now lets talk about cardio equipment. I get lots of questions asking if a particular kind of cardio equipment is good.   First of all, I don't recommend buying ANY equipment.  I'd much rather see you get exercise outdoors by cycling, jogging, or playing soccer, its cheaper and more enjoyable.  If you have to workout in your home, I would recommend a cheap jump rope.  Having said that, if you are determined to spend money on equipment for indoor use, here is how you can tell if a piece of equipment is good. 

First of all, good cardio equipment is very expensive and typically costs over a thousand dollars  and has three main characteristics

유산소 운동을 위한 기구를 사려 한다고?

우선, 나는 유산소운동기구를 사는 것은 추천하지 않는다. 차라리 조깅을 하거나 축구를 해라.

돈도 덜 들고 즐거울 것이다. 집에서 한다면 줄넘기를 해라.

만일 그래도 사야 한다면 아래사항들을 평가하고 사라.

• It gets your heart rate into the target zone 목표심박수에 도달하게 하는가
• adjustable speed, very impt 스피드 조절이 가능한가
• sturdy = heavy, never seen anything sturdy under 50lbs most well over a hundred  당신을 지탱할 수 있을만큼 무거운가
• sufficient adjustable resistance 강도조절이 가능한가

OK, some common questions I get about cardio.  Many people seem to be looking for shortcuts to cardio.  What if I sprint, can I just do 1 mile?  NO! You must do your cardio a MINIMUM of 20min, preferably 40-60min.  What if I do interval training, can I just do 15min - NO!  You must do your cardio a MINIMUM of 20min, preferably 40-60min.  I get questions about interval training all the time so lets talk about that a moment.  Interval training is alternating bursts of speed followed by short rests, for example in running you might sprint for 60s and walk for 30s.  Studies have shown that exercising in this fashion can burn off more calories than steady cardio.  If you want to do interval training

많은 사람들이 유산소운동의 지름길?에 대해 묻는다.

전력질주라면? 1.5킬로만 해도 되나?? 아니다!

유산소란 최소 20분, 더 좋은것은 40-60분이다.

인터벌로 하면 15분만 하면 될까? 아니다!!!! ^^ 최소 20분이다.

인터벌 트레이닝에 대해 얘기해 보자. 인터벌 트레이닝을 하려면

1. you still need to do it for a min of 20min daily  그래도 20분 이상 해야 한다
2. don't rest so long that your heart rate drops below the target heart rate zone (purple) 목표심박수가 떨어질만큼 쉬어버리면 안된다
3. Be mindful of injuries, make sure to stretch - you are much more likely to get injured sprinting than        전력질주시에는 부상의 위험이 높기 때문에 인터벌 전에는 꼭 스트레칭을 해준다.  

Wow, I'm really groggy myself.  Time for me to do cardio before I fall asleep.

Some important references:

http://www.depression-help-for-you.com/exercise-and-depression.html

http://www.psychosomaticmedicine.org/cgi/content/abstract/69/7/587

http://www.sciencedaily.com/releases/2008/02/080228112008.htm

[미츠쿠니]

흠... 열심히 운동 해야겠구만.... ㅎㅎ 정보감사드립니다..^^

[engin5]

좋은 정보 감사합니다.

[카카롯트]

유산소운동 그냥 몸풀기로하고 1주일에 2~3번했는데.. 이젠 열심히해야겠네요~ 좋은 정보 감사합니다~

[베이비머슬]

저두 어떨땐 웨이트전에만 웜업으로 15분하고 말았는데... 앞으론 좋아하는 에어로빅하고 스피닝 자주 들어야할듯..^^

[아놀드짱]

체지방이 적어 유산소 운동을 게을리 했는데ㅋㅋ 좋은 정보 고맙습니다~

[모니카^^]

유산소운동의 중요성을 다시한번 느끼네요^^웨이트트레이닝만큼이나 유산소도 필수^^역시나 체지방 다운에 효과만점이죠~

[dovefc]

도움이 많이 되었네요...감사합니다.

[몸아변하자]

좋은 정보감사합니다^^

[운동초초초보]

좋은 정보 감사합니다

[몽실통통]

좋은정보 감사합니다.

[쿠쿠맘]

굿! 많이 도움되었네여

[베이비머슬]

굿~ ^^ 유산소 화이팅~

[스앙]

유산소운동도열심히해야겠네요...휴..

[카니아]

정보 감사합니다

[동안남]

정보 감솨

[berserker]

좋은글 감사합니다.

[보부]

유산소 꼭필요하죠.. 너무 많이 해서들 문제지만