건강ㅣ생활ㅣ시사용어 건강상식ㅣ생활상식ㅣ시사용어 통합게시판입니다.
자기 몸에 맞는 안전한 운동하는 법 |
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운동에 열정은 끓어 넘치나 결국 온몸에 부상과 욱신거림, 피곤함 밖에 남지 않았다는 사람이 많다. 이는 체질도 체질이지만 운동을 하는 방법이 서툴러서 그럴 가능성도 매우 높다. 10. 좋은 운동기구에 투자하라 Top Tips for Safe Exercise 2 Warm up. After you've stretched out a bit, start with some slow and gentle activities to get the blood flowing and the muscles warmed up. Try simple calisthenics (jumping jacks, jogging in place, push ups and sit ups, for example), or just start your exercise at half-speed for a few minutes before you give it your full effort. Your body will function much more efficiently after a good warm-up. 3 Cool down. Ending your exercise with less-intense activities is also very helpful because it allows your body some gradual cool-down time. This can prevent, or at least reduce, some of the stiffness that often comes after hard exercise. 4 Listen to your body. It's normal to have stiffness and pain after exercise — especially the second day after doing something that you haven't done before or recently. But if you have severe or long-lasting pain, you may have injured something. In that case, take a few days off to rest, and try to modify your workout or find a different activity instead of the one that caused the pain. If the pain doesn't get better with these steps, see a doctor. 5 Don't expect too much. You're not going to become an Olympian overnight, or even in a few weeks. Carefully find out how much physical stress your body can handle, and start from there. You might have to start with as little as 10 push ups or 1 minute on a stationary bike, but at least it's exercise and it's still good for you. 6 Don't expect too little. Try to gradually increase the duration and frequency (but not the intensity) of your exercise program until you're doing 30 minutes at least 3 times per week. After that, as your physical conditioning improves, you can choose between working harder (greater intensity) or longer (greater duration) at each session, or exercising more often (greater frequency). There is no such thing as too much exercise, unless it is clearly causing or worsening a health problem, so always be on the lookout for ways to do a little bit more. 7 Check your vital signs. You need to reach a minimum level of exertion to get maximum benefit for your heart, lungs, and muscles. I recommend at least 20 continuous minutes per session. Try to work at a level where you are breathing so hard that you can just barely carry on a conversation. If you are not taking medicines that slow the pulse, try to get your heart rate above 100 beats per minute while exercising. Of course, if you can't catch your breath or your heart starts racing faster than you think it should, stop and seek medical attention. 8 Stay well hydrated. A good exercise program will make you sweat, which means you're going to be losing body fluids. Keep water, juice or a sports beverage handy and drink as much as you need. Avoid alcoholic, carbonated, or caffeinated drinks while exercising. 9 Eat properly. You'll burn a lot of calories with a good exercise program, but it's uncomfortable to work out on a full stomach. Try to eat a light meal or a snack 30 to 60 minutes before you exercise. For other meals during the day, aim for a low-fat, low-carb diet. If you're trying to lose weight, keep portion sizes down and celebrate all the extra calories you're burning off. 10 Invest in good equipment. Quality footwear is critical for absorbing the impact of your exercise and protecting everything from your feet and ankles up through to your back and neck. Worn, cheap, or improperly fitted shoes (or boots or other footwear) can make exercise unbearable. Athletic footwear often needs to be replaced every 3-4 months if it's been used 3 or more times per week. Some people may also benefit from orthotic inserts or custom foot beds. Comfortable, breathable, moisture-wicking clothing is also important, to help maintain a safe body temperature. Some activities require helmets, pads, gloves, or other protective equipment, too. Please don't risk injury by shortchanging any of these safety measures.
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