{"id":1812,"date":"2025-04-22T17:38:31","date_gmt":"2025-04-22T08:38:31","guid":{"rendered":"https:\/\/jwfocus.co.kr\/?p=1812"},"modified":"2025-06-25T17:44:14","modified_gmt":"2025-06-25T08:44:14","slug":"%ec%9a%b4%eb%8f%99%eb%b3%84-%ec%b9%bc%eb%a1%9c%eb%a6%ac-%ec%86%8c%eb%aa%a8%eb%9f%89-%ec%8b%ac%ec%b8%b5-%eb%b9%84%ea%b5%90-%eb%8b%b9%ec%8b%a0%ec%9d%98-%ec%9a%b4%eb%8f%99-%ec%84%a0%ed%83%9d-%ed%98%84","status":"publish","type":"post","link":"https:\/\/jwfocus.co.kr\/?p=1812","title":{"rendered":"\uc6b4\ub3d9\ubcc4 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9 \uc2ec\uce35 \ube44\uad50: \ub2f9\uc2e0\uc758 \uc6b4\ub3d9 \uc120\ud0dd, \ud604\uba85\ud55c\uac00?"},"content":{"rendered":"<p>[\uac74\uac15 \uc9c0\ud45c] \uc6b4\ub3d9\ubcc4 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9 \uc2ec\uce35 \ube44\uad50: \ub2f9\uc2e0\uc758 \uc6b4\ub3d9 \uc120\ud0dd, \ud604\uba85\ud55c\uac00?<\/p>\n<p data-sourcepos=\"3:1-5:46\"><strong>&#8211; \ub7ec\ub2dd, \ubcf5\uc2f1, \uc218\uc601 \ub4f1 \uc720\uc0b0\uc18c \uc6b4\ub3d9, \ub2e8\uc2dc\uac04 \uace0\ud6a8\uc728 \uce7c\ub85c\ub9ac \uc18c\ubaa8 \uac15\uc810<\/strong> <strong>&#8211; \ud544\ub77c\ud14c\uc2a4, \uc0ac\uc774\ud074\uc740 \uafb8\uc900\ud568\uc73c\ub85c \uae30\ucd08\ub300\uc0ac\ub7c9 \ubc0f \uadfc\ub825 \uc99d\uc9c4\uc5d0 \uae30\uc5ec<\/strong> <strong>&#8211; \uc804\ubb38\uac00\ub4e4 &#8220;\uac1c\uc778\uc758 \ubaa9\ud45c\uc640 \uccb4\ub825 \uc218\uc900 \uace0\ub824\ud55c \ubcf5\ud569\uc801 \uc6b4\ub3d9 \uacc4\ud68d \uc911\uc694&#8221; \uc870\uc5b8<\/strong><\/p>\n<p data-sourcepos=\"7:1-7:319\">\uccb4\uc911 \uad00\ub9ac\uc640 \uac74\uac15 \uc99d\uc9c4\uc744 \uc704\ud574 \uc6b4\ub3d9\uc744 \uc120\ud0dd\ud560 \ub54c, &#8216;\uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9&#8217;\uc740 \ub9ce\uc740 \uc774\ub4e4\uc774 \uc911\uc694\ud558\uac8c \uace0\ub824\ud558\ub294 \uc694\uc18c \uc911 \ud558\ub098\uc774\ub2e4. \uc6b4\ub3d9\uc758 \uc885\ub958, \uac15\ub3c4, \uc9c0\uc18d \uc2dc\uac04, \uadf8\ub9ac\uace0 \uac1c\uc778\uc758 \uccb4\uc911\uacfc \uc2e0\uccb4 \uc870\uac74\uc5d0 \ub530\ub77c \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9\uc740 \ucc9c\ucc28\ub9cc\ubcc4\ub85c \ub2ec\ub77c\uc9c4\ub2e4. \ubcf8 \uae30\ud68d\uc5d0\uc11c\ub294 \ub300\uc911\uc801\uc73c\ub85c \ub9ce\uc774 \uc54c\ub824\uc9c4 \ub7ec\ub2dd, \uc218\uc601, \ud544\ub77c\ud14c\uc2a4, \ubcf5\uc2f1, \uc0ac\uc774\ud074 \ub4f1 \uc8fc\uc694 \uc6b4\ub3d9\uc758 \ud3c9\uade0 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9\uc744 \ube44\uad50 \ubd84\uc11d\ud558\uace0, \uac01 \uc6b4\ub3d9\uc774 \uc9c0\ub2cc \ud2b9\uc131\uacfc \ub354\ubd88\uc5b4 \uac74\uac15\ud55c \uc6b4\ub3d9 \uc120\ud0dd\uc744 \uc704\ud55c \uc2dc\uc0ac\uc810\uc744 \uc81c\uacf5\ud558\uace0\uc790 \ud55c\ub2e4. (\uc544\ub798 \uc81c\uc2dc\ub41c \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9\uc740 <strong>70kg \uc131\uc778 \uae30\uc900 1\uc2dc\uac04 \uc6b4\ub3d9 \uc2dc \ud3c9\uade0\uce58<\/strong>\uc774\uba70, \uc2e4\uc81c \uac1c\uc778\ubcc4 \ucc28\uc774\uac00 \ud074 \uc218 \uc788\uc74c\uc5d0 \uc720\uc758.)<\/p>\n<hr data-sourcepos=\"9:1-9:3\" \/>\n<h3 data-sourcepos=\"11:1-11:36\">1. \ub7ec\ub2dd (Running): \uc989\uac01\uc801\uc778 \uace0\ud6a8\uc728 \uc720\uc0b0\uc18c \uc6b4\ub3d9<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-1814\" src=\"http:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/002-5-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/002-5-300x300.png 300w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/002-5-150x150.png 150w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/002-5-768x768.png 768w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/002-5-696x696.png 696w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/002-5-420x420.png 420w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/002-5.png 773w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul data-sourcepos=\"13:1-18:0\">\n<li data-sourcepos=\"13:1-13:52\">\n<p data-sourcepos=\"13:3-13:52\"><strong>\ud3c9\uade0 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9<\/strong>: \uc57d 600~900 kcal\/\uc2dc\uac04 (\uc18d\ub3c4 \ubc0f \uacbd\uc0ac\uc5d0 \ub530\ub77c \ubcc0\ub3d9)<\/p>\n<\/li>\n<li data-sourcepos=\"14:1-14:156\">\n<p data-sourcepos=\"14:3-14:156\"><strong>\ud2b9\uc9d5<\/strong>: \ub7ec\ub2dd\uc740 \ubcc4\ub2e4\ub978 \uc7a5\ube44 \uc5c6\uc774 \uc5b8\uc81c \uc5b4\ub514\uc11c\ub4e0 \uc27d\uac8c \uc2dc\uc791\ud560 \uc218 \uc788\ub294 \ub300\ud45c\uc801\uc778 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774\ub2e4. \uc2ec\ubc15\uc218\ub97c \ube60\ub974\uac8c \ub192\uc5ec \uc2ec\ud3d0 \uae30\ub2a5\uc744 \uac15\ud654\ud558\uace0 \uccb4\uc9c0\ubc29 \uc5f0\uc18c\uc5d0 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc774\ub2e4. \uc18d\ub3c4\uc640 \uac70\ub9ac\uc5d0 \ub530\ub77c \uc6b4\ub3d9 \uac15\ub3c4\ub97c \uc870\uc808\ud558\uae30 \uc6a9\uc774\ud558\uba70, \uc804\uc2e0 \uadfc\uc721\uc744 \ub3d9\uc6d0\ud558\uc5ec \uce7c\ub85c\ub9ac \uc18c\ubaa8 \ud6a8\uc728\uc774 \ub192\ub2e4.<\/p>\n<\/li>\n<li data-sourcepos=\"15:1-16:0\">\n<p data-sourcepos=\"15:3-15:69\"><strong>\uac15\uc810<\/strong>: \uc9e7\uc740 \uc2dc\uac04 \ub0b4\uc5d0 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc18c\ubaa8\ud560 \uc218 \uc788\uc5b4 \ubc14\uc05c \ud604\ub300\uc778\uc5d0\uac8c \ud6a8\uacfc\uc801\uc774\uba70, \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc900\ub2e4.<\/p>\n<\/li>\n<li data-sourcepos=\"17:1-18:0\">\n<p data-sourcepos=\"17:3-17:74\"><strong>\uace0\ub824\uc0ac\ud56d<\/strong>: \ubb34\ub98e, \ubc1c\ubaa9 \ub4f1 \ud558\uccb4 \uad00\uc808\uc5d0 \ucda9\uaca9\uc774 \uac00\ud574\uc9c8 \uc218 \uc788\uc73c\ubbc0\ub85c, \uc62c\ubc14\ub978 \uc790\uc138\uc640 \uc801\uc808\ud55c \ucfe0\uc154\ub2dd\uc758 \uc2e0\ubc1c \ucc29\uc6a9\uc774 \ud544\uc218\uc801\uc774\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-sourcepos=\"19:1-19:37\">2. \uc218\uc601 (Swimming): \uc804\uc2e0 \uadfc\ub825\uacfc \uc2ec\ud3d0 \uae30\ub2a5 \uac15\ud654<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-1815\" src=\"http:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/003-5-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/003-5-300x300.png 300w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/003-5-150x150.png 150w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/003-5-768x768.png 768w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/003-5-696x696.png 696w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/003-5-420x420.png 420w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/003-5.png 773w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul data-sourcepos=\"21:1-25:0\">\n<li data-sourcepos=\"21:1-21:52\"><strong>\ud3c9\uade0 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9<\/strong>: \uc57d 400~700 kcal\/\uc2dc\uac04 (\uc601\ubc95 \ubc0f \uac15\ub3c4\uc5d0 \ub530\ub77c \ubcc0\ub3d9)<\/li>\n<li data-sourcepos=\"22:1-22:95\"><strong>\ud2b9\uc9d5<\/strong>: \uc218\uc601\uc740 \ubb3c\uc758 \ubd80\ub825\uc73c\ub85c \uc778\ud574 \uad00\uc808\uc5d0 \ubd80\ub2f4\uc774 \uc801\uc73c\uba74\uc11c\ub3c4 \uc804\uc2e0 \uadfc\uc721\uc744 \uace0\ub974\uac8c \uc0ac\uc6a9\ud558\ub294 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774\ub2e4. \uc2ec\ud3d0 \uae30\ub2a5 \uac15\ud654\uc5d0 \ud0c1\uc6d4\ud558\uba70, \uc720\uc5f0\uc131 \uc99d\uc9c4\uc5d0\ub3c4 \uae30\uc5ec\ud55c\ub2e4.<\/li>\n<li data-sourcepos=\"23:1-23:94\"><strong>\uac15\uc810<\/strong>: \uad00\uc808\uc774 \uc57d\ud558\uac70\ub098 \uccb4\uc911\uc774 \ub9ce\uc774 \ub098\uac00\ub294 \uc0ac\ub78c\ub4e4\uc5d0\uac8c \uc801\ud569\ud558\uba70, \uadfc\uc9c0\uad6c\ub825\uacfc \uc2ec\ud3d0 \uc9c0\uad6c\ub825\uc744 \ub3d9\uc2dc\uc5d0 \ud5a5\uc0c1\uc2dc\ud0a8\ub2e4. \uc804\uc2e0 \uc6b4\ub3d9\uc774\ubbc0\ub85c \uade0\ud615 \uc7a1\ud78c \uc2e0\uccb4 \ubc1c\ub2ec\uc5d0 \uc720\ub9ac\ud558\ub2e4.<\/li>\n<li data-sourcepos=\"24:1-25:0\"><strong>\uace0\ub824\uc0ac\ud56d<\/strong>: \uc218\uc601\uc7a5 \uc2dc\uc124 \uc774\uc6a9\uc774 \ud544\uc218\uc801\uc774\uba70, \uc601\ubc95\uc5d0 \ub530\ub77c \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9 \ucc28\uc774\uac00 \ud06c\ub2e4. \ubb3c\uc5d0 \ub300\ud55c \uc801\uc751\ub825\uacfc \uae30\ubcf8 \uc601\ubc95 \uc2b5\ub4dd\uc774 \ud544\uc694\ud558\ub2e4.<\/li>\n<\/ul>\n<h3 data-sourcepos=\"26:1-26:35\">3. \ud544\ub77c\ud14c\uc2a4 (Pilates): \ucf54\uc5b4 \uac15\ud654\uc640 \ubab8\uc758 \uc815\ub82c<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-1816\" src=\"http:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/004-5-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/004-5-300x300.png 300w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/004-5-150x150.png 150w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/004-5-768x768.png 768w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/004-5-696x696.png 696w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/004-5-420x420.png 420w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/004-5.png 773w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul data-sourcepos=\"28:1-32:0\">\n<li data-sourcepos=\"28:1-28:62\"><strong>\ud3c9\uade0 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9<\/strong>: \uc57d 200~400 kcal\/\uc2dc\uac04 (\ub9e4\ud2b8\/\uae30\uad6c, \uac15\ub3c4, \uac1c\uc778 \uc219\ub828\ub3c4\uc5d0 \ub530\ub77c \ubcc0\ub3d9)<\/li>\n<li data-sourcepos=\"29:1-29:143\"><strong>\ud2b9\uc9d5<\/strong>: \ud544\ub77c\ud14c\uc2a4\ub294 \uac89\uc73c\ub85c \ubcf4\uc774\ub294 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9\uc740 \ub7ec\ub2dd\uc774\ub098 \uc218\uc601\ubcf4\ub2e4 \ub0ae\uc744 \uc218 \uc788\uc73c\ub098, \ubab8\uc758 \uc911\uc2ec\uc778 \ucf54\uc5b4 \uadfc\uc721 \uac15\ud654\uc640 \uc2ec\ubd80 \uadfc\uc721 \ud65c\uc131\ud654\uc5d0 \uc9d1\uc911\ud558\ub294 \uc6b4\ub3d9\uc774\ub2e4. \uc815\ud655\ud55c \uc790\uc138\uc640 \ud638\ud761\uc744 \ud1b5\ud574 \ubab8\uc758 \uc815\ub82c\uacfc \uade0\ud615 \uac10\uac01\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uba70, \uc720\uc5f0\uc131\uacfc \uadfc\uc9c0\uad6c\ub825\uc744 \ud0a4\uc6b4\ub2e4.<\/li>\n<li data-sourcepos=\"30:1-30:127\"><strong>\uac15\uc810<\/strong>: \uc790\uc138 \uad50\uc815, \ud1b5\uc99d \uc644\ud654(\ud2b9\ud788 \ud5c8\ub9ac), \ucf54\uc5b4 \uadfc\ub825 \uc99d\uc9c4\uc5d0 \ud0c1\uc6d4\ud558\uba70, \uc815\uc2e0\uc801\uc778 \uc9d1\uc911\uacfc \uc2ec\uc2e0 \uc548\uc815\uc744 \ud1b5\ud574 \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc5d0\ub3c4 \ub3c4\uc6c0\uc744 \uc900\ub2e4. \ub2e8\uc21c\ud788 \uc0b4\uc744 \ube7c\ub294 \uac83\ubcf4\ub2e4 \ubab8\uc758 \uae30\ub2a5\uc801 \uac1c\uc120\uacfc \ub77c\uc778 \ud615\uc131\uc5d0 \uae30\uc5ec\ud558\ub294 \ubc14\uac00 \ud06c\ub2e4.<\/li>\n<li data-sourcepos=\"31:1-32:0\"><strong>\uace0\ub824\uc0ac\ud56d<\/strong>: \ucd08\uae30\uc5d0\ub294 \uc815\ud655\ud55c \uc790\uc138 \uc2b5\ub4dd\uc744 \uc704\ud574 \uc804\ubb38\uac00\uc758 \uc9c0\ub3c4\uac00 \uc911\uc694\ud558\uba70, \uafb8\uc900\ud788 \uc218\ud589\ud560 \ub54c \uc9c4\uc815\ud55c \ud6a8\uacfc\ub97c \ubcfc \uc218 \uc788\ub2e4. \ub2e8\uc2dc\uac04 \ub0b4 \ub300\ub7c9 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub97c \ubaa9\ud45c\ub85c \ud558\ub294 \uc6b4\ub3d9\uc740 \uc544\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h3 data-sourcepos=\"33:1-33:38\">4. \ubcf5\uc2f1 (Boxing): \uace0\uac15\ub3c4 \uc804\uc2e0 \uc720\uc0b0\uc18c \ubc0f \uadfc\ub825 \uc6b4\ub3d9<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-1817\" src=\"http:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/005-5-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/005-5-300x300.png 300w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/005-5-150x150.png 150w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/005-5-768x768.png 768w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/005-5-696x696.png 696w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/005-5-420x420.png 420w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/005-5.png 773w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul data-sourcepos=\"35:1-39:0\">\n<li data-sourcepos=\"35:1-35:57\"><strong>\ud3c9\uade0 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9<\/strong>: \uc57d 600~1000 kcal\/\uc2dc\uac04 (\uac15\ub3c4 \ubc0f \uae30\uc220 \uc219\ub828\ub3c4\uc5d0 \ub530\ub77c \ubcc0\ub3d9)<\/li>\n<li data-sourcepos=\"36:1-36:108\"><strong>\ud2b9\uc9d5<\/strong>: \ubcf5\uc2f1\uc740 \ub2e8\uc21c\ud55c \ud22c\uae30 \uc2a4\ud3ec\uce20\ub97c \ub118\uc5b4 \uace0\uac15\ub3c4\uc758 \uc720\uc0b0\uc18c \ubc0f \uadfc\ub825 \uc6b4\ub3d9 \uc694\uc18c\ub97c \ubaa8\ub450 \ud3ec\ud568\ud55c\ub2e4. \ud380\uce58 \ub3d9\uc791\uc744 \ud1b5\ud574 \uc0c1\uccb4 \uadfc\uc721\uc744, \uc2a4\ud15d\uacfc \ud68c\uc804 \ub3d9\uc791\uc744 \ud1b5\ud574 \ud558\uccb4\uc640 \ucf54\uc5b4\ub97c \ub3d9\uc2dc\uc5d0 \ub2e8\ub828\ud55c\ub2e4.<\/li>\n<li data-sourcepos=\"37:1-37:95\"><strong>\uac15\uc810<\/strong>: \ub9e4\uc6b0 \ub192\uc740 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9\uc744 \uc790\ub791\ud558\uba70, \uc21c\ubc1c\ub825, \ubbfc\ucca9\uc131, \uc9c0\uad6c\ub825, \uade0\ud615 \uac10\uac01 \ub4f1 \uc2e0\uccb4 \ub2a5\ub825\uc744 \uc804\ubc18\uc801\uc73c\ub85c \ud5a5\uc0c1\uc2dc\ud0a8\ub2e4. \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc5d0\ub3c4 \ud0c1\uc6d4\ud55c \ud6a8\uacfc\uac00 \uc788\ub2e4.<\/li>\n<li data-sourcepos=\"38:1-39:0\"><strong>\uace0\ub824\uc0ac\ud56d<\/strong>: \uc62c\ubc14\ub978 \uae30\uc220 \uc2b5\ub4dd\uc774 \uc911\uc694\ud558\uba70, \uad00\uc808 \ubd80\uc0c1 \uc704\ud5d8\uc774 \uc788\uc744 \uc218 \uc788\uc73c\ubbc0\ub85c \ucda9\ubd84\ud55c \uc900\ube44 \uc6b4\ub3d9\uacfc \uc804\ubb38\uac00\uc758 \uc9c0\ub3c4\uac00 \uad8c\uc7a5\ub41c\ub2e4.<\/li>\n<\/ul>\n<h3 data-sourcepos=\"40:1-40:39\">5. \uc0ac\uc774\ud074 (Cycling): \ud558\uccb4 \uac15\ud654 \ubc0f \uc2ec\ud3d0 \uc9c0\uad6c\ub825 \ud5a5\uc0c1<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-1818\" src=\"http:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/006-5-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/006-5-300x300.png 300w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/006-5-150x150.png 150w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/006-5-768x768.png 768w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/006-5-696x696.png 696w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/006-5-420x420.png 420w, https:\/\/jwfocus.co.kr\/wp-content\/uploads\/sites\/740\/2025\/06\/006-5.png 773w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul data-sourcepos=\"42:1-46:0\">\n<li data-sourcepos=\"42:1-42:67\"><strong>\ud3c9\uade0 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9<\/strong>: \uc57d 300~700 kcal\/\uc2dc\uac04 (\uc18d\ub3c4, \uacbd\uc0ac, \uc57c\uc678\/\uc2e4\ub0b4, \uac1c\uc778 \uccb4\uc911 \ub4f1\uc5d0 \ub530\ub77c \ubcc0\ub3d9)<\/li>\n<li data-sourcepos=\"43:1-43:126\"><strong>\ud2b9\uc9d5<\/strong>: \uc0ac\uc774\ud074\uc740 \uc8fc\ub85c \ud558\uccb4 \uadfc\uc721(\ub300\ud1f4\uc0ac\ub450\uadfc, \ub454\uadfc, \ud584\uc2a4\ud2b8\ub9c1)\uc744 \ub2e8\ub828\ud558\uba70 \uc2ec\ud3d0 \uc9c0\uad6c\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\ub294 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774\ub2e4. \uc57c\uc678 \uc0ac\uc774\ud074\uc740 \ud48d\uacbd\uc744 \uc990\uae30\uba70 \uc6b4\ub3d9\ud560 \uc218 \uc788\uace0, \uc2e4\ub0b4 \uc0ac\uc774\ud074\uc740 \ub0a0\uc528\uc5d0 \uad6c\uc560\ubc1b\uc9c0 \uc54a\uace0 \uc6b4\ub3d9\ud560 \uc218 \uc788\ub2e4.<\/li>\n<li data-sourcepos=\"44:1-44:83\"><strong>\uac15\uc810<\/strong>: \ubb34\ub98e \uad00\uc808\uc5d0 \uac00\ud574\uc9c0\ub294 \ubd80\ub2f4\uc774 \ube44\uad50\uc801 \uc801\uc5b4 \ud558\uccb4 \uc6b4\ub3d9\uc744 \ubd80\ub2f4 \uc5c6\uc774 \ud560 \uc218 \uc788\uc73c\uba70, \uafb8\uc900\ud788 \ud560 \uacbd\uc6b0 \uc2ec\ud608\uad00 \uac74\uac15 \uc99d\uc9c4\uc5d0 \ud06c\uac8c \uae30\uc5ec\ud55c\ub2e4.<\/li>\n<li data-sourcepos=\"45:1-46:0\"><strong>\uace0\ub824\uc0ac\ud56d<\/strong>: \uc57c\uc678 \uc0ac\uc774\ud074\uc740 \uc548\uc804\uc5d0 \uc720\uc758\ud574\uc57c \ud558\uba70, \uc2e4\ub0b4 \uc0ac\uc774\ud074\uc740 \uc9c0\ub8e8\ud568\uc744 \ub290\ub084 \uc218 \uc788\ub2e4. \uc7a5\uc2dc\uac04 \uac19\uc740 \uc790\uc138\ub85c \uc778\ud574 \ud5c8\ub9ac\ub098 \ubaa9\uc5d0 \ubd80\ub2f4\uc774 \uc62c \uc218 \uc788\uc73c\ubbc0\ub85c \uc790\uc138\uc5d0 \uc720\uc758\ud55c\ub2e4.<\/li>\n<\/ul>\n<hr data-sourcepos=\"47:1-47:3\" \/>\n<p data-sourcepos=\"49:1-49:27\"><strong>\uacb0\ub860: &#8216;\ub098\uc5d0\uac8c \ub9de\ub294&#8217; \uc6b4\ub3d9\uc774 \ucd5c\uace0\uc758 \uc120\ud0dd<\/strong><\/p>\n<p data-sourcepos=\"51:1-51:172\">\uac01 \uc6b4\ub3d9\uc740 \uc800\ub9c8\ub2e4 \ub2e4\ub978 \uc7a5\uc810\uacfc \uce7c\ub85c\ub9ac \uc18c\ubaa8 \ud6a8\uc728\uc744 \uc9c0\ub2c8\uace0 \uc788\ub2e4. \uadf8\ub7ec\ub098 \ub2e8\uc21c\ud788 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9\ub9cc\uc744 \uae30\uc900\uc73c\ub85c \uc6b4\ub3d9\uc744 \uc120\ud0dd\ud558\uae30\ubcf4\ub2e4\ub294, **\uc790\uc2e0\uc758 \uc6b4\ub3d9 \ubaa9\ud45c(\uccb4\uc911 \uac10\ub7c9, \uadfc\ub825 \uc99d\uc9c4, \uc790\uc138 \uad50\uc815, \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c \ub4f1), \uac74\uac15 \uc0c1\ud0dc, \uc2e0\uccb4\uc801 \ud2b9\uc131, \uadf8\ub9ac\uace0 \ubb34\uc5c7\ubcf4\ub2e4 &#8216;\uc9c0\uc18d \uac00\ub2a5\uc131&#8217;**\uc744 \uc885\ud569\uc801\uc73c\ub85c \uace0\ub824\ud558\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4.<\/p>\n<p data-sourcepos=\"53:1-53:230\">\uc804\ubb38\uac00\ub4e4\uc740 \ud55c \uac00\uc9c0 \uc6b4\ub3d9\uc5d0\ub9cc \uc758\uc874\ud558\uae30\ubcf4\ub2e4, \uc720\uc0b0\uc18c \uc6b4\ub3d9\uacfc \uadfc\ub825 \uc6b4\ub3d9\uc744 \ubcd1\ud589\ud558\uace0 \ud544\ub77c\ud14c\uc2a4\ub098 \uc694\uac00\uc640 \uac19\uc740 \uc720\uc5f0\uc131 \ubc0f \ucf54\uc5b4 \uac15\ud654 \uc6b4\ub3d9\uc744 \ucd94\uac00\ud558\ub294 <strong>\ubcf5\ud569\uc801\uc778 \uc6b4\ub3d9 \uacc4\ud68d<\/strong>\uc744 \ucd94\ucc9c\ud55c\ub2e4. \uc774\ub294 \uc2e0\uccb4 \ubd88\uade0\ud615\uc744 \ud574\uc18c\ud558\uace0 \uc804\uc2e0 \uadfc\uc721\uc744 \uace0\ub974\uac8c \ubc1c\ub2ec\uc2dc\ud0a4\uba70, \uc9c0\ub8e8\ud568\uc744 \uc904\uc5ec \uc6b4\ub3d9\uc744 \uafb8\uc900\ud788 \uc774\uc5b4\uac08 \uc218 \uc788\ub294 \uc6d0\ub3d9\ub825\uc774 \ub420 \uac83\uc774\ub2e4. \uad81\uadf9\uc801\uc73c\ub85c \uac00\uc7a5 \ub9ce\uc740 \uce7c\ub85c\ub9ac\ub97c \uc18c\ubaa8\ud558\ub294 \uc6b4\ub3d9\uc740 &#8216;\ub9e4\uc77c \uafb8\uc900\ud788 \uc990\uac81\uac8c \ud560 \uc218 \uc788\ub294 \uc6b4\ub3d9&#8217;\uc784\uc744 \uae30\uc5b5\ud574\uc57c \ud55c\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[\uac74\uac15 \uc9c0\ud45c] \uc6b4\ub3d9\ubcc4 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9 \uc2ec\uce35 \ube44\uad50: \ub2f9\uc2e0\uc758 \uc6b4\ub3d9 \uc120\ud0dd, \ud604\uba85\ud55c\uac00? &#8211; \ub7ec\ub2dd, \ubcf5\uc2f1, \uc218\uc601 \ub4f1 \uc720\uc0b0\uc18c \uc6b4\ub3d9, \ub2e8\uc2dc\uac04 \uace0\ud6a8\uc728 \uce7c\ub85c\ub9ac \uc18c\ubaa8 \uac15\uc810 &#8211; \ud544\ub77c\ud14c\uc2a4, \uc0ac\uc774\ud074\uc740 \uafb8\uc900\ud568\uc73c\ub85c \uae30\ucd08\ub300\uc0ac\ub7c9 \ubc0f \uadfc\ub825 \uc99d\uc9c4\uc5d0 \uae30\uc5ec &#8211; \uc804\ubb38\uac00\ub4e4 &#8220;\uac1c\uc778\uc758 \ubaa9\ud45c\uc640 \uccb4\ub825 \uc218\uc900 \uace0\ub824\ud55c \ubcf5\ud569\uc801 \uc6b4\ub3d9 \uacc4\ud68d \uc911\uc694&#8221; \uc870\uc5b8 \uccb4\uc911 \uad00\ub9ac\uc640 \uac74\uac15 \uc99d\uc9c4\uc744 \uc704\ud574 \uc6b4\ub3d9\uc744 \uc120\ud0dd\ud560 \ub54c, &#8216;\uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9&#8217;\uc740 \ub9ce\uc740 [&hellip;]<\/p>\n","protected":false},"author":361,"featured_media":1813,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,1,39,20],"tags":[],"class_list":["post-1812","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-1","category-39","category-20"],"_links":{"self":[{"href":"https:\/\/jwfocus.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1812","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/jwfocus.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jwfocus.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jwfocus.co.kr\/index.php?rest_route=\/wp\/v2\/users\/361"}],"replies":[{"embeddable":true,"href":"https:\/\/jwfocus.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1812"}],"version-history":[{"count":1,"href":"https:\/\/jwfocus.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1812\/revisions"}],"predecessor-version":[{"id":1819,"href":"https:\/\/jwfocus.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1812\/revisions\/1819"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jwfocus.co.kr\/index.php?rest_route=\/wp\/v2\/media\/1813"}],"wp:attachment":[{"href":"https:\/\/jwfocus.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1812"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jwfocus.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1812"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jwfocus.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1812"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}