{"id":2633,"date":"2026-05-19T10:12:02","date_gmt":"2026-05-19T01:12:02","guid":{"rendered":"https:\/\/ronspringweek.co.kr\/?p=2633"},"modified":"2026-05-19T10:12:04","modified_gmt":"2026-05-19T01:12:04","slug":"%eb%8b%a4%ec%9d%b4%ec%96%b4%ed%8a%b8-%ed%8a%b8%eb%a0%8c%eb%93%9c-%ec%a7%80%eb%a3%a8%ed%95%9c-%eb%9f%b0%eb%8b%9d%eb%a8%b8%ec%8b%a0%ec%9d%80-%ea%b0%80%eb%9d%bc-20%eb%8c%80%eb%a5%bc-%ec%9c%84","status":"publish","type":"post","link":"https:\/\/ronspringweek.co.kr\/?p=2633","title":{"rendered":"[\ub2e4\uc774\uc5b4\ud2b8 \ud2b8\ub80c\ub4dc] \uc9c0\ub8e8\ud55c \ub7f0\ub2dd\uba38\uc2e0\uc740 \uac00\ub77c\u2026 20\ub300\ub97c \uc704\ud55c \ub611\ub611\ud55c \uc5ec\ub984\ub9de\uc774 \uc720\uc0b0\uc18c \uc6b4\ub3d9\ubc95"},"content":{"rendered":"<h3 data-path-to-node=\"0\"><b data-path-to-node=\"0\" data-index-in-node=\"0\">[\ub2e4\uc774\uc5b4\ud2b8 \ud2b8\ub80c\ub4dc] \uc9c0\ub8e8\ud55c \ub7f0\ub2dd\uba38\uc2e0\uc740 \uac00\ub77c\u2026 20\ub300\ub97c \uc704\ud55c \ub611\ub611\ud55c \uc5ec\ub984\ub9de\uc774 \uc720\uc0b0\uc18c \uc6b4\ub3d9\ubc95<\/b><\/h3>\n<p data-path-to-node=\"1\">\uc218\uc740\uc8fc\uac00 \uae09\uaca9\ud788 \uc0c1\uc2b9\ud558\uba70 \uac00\ubcbc\uc6cc\uc9c0\ub294 \uc637\ucc28\ub9bc\uc5d0 \ub9c8\uc74c\uc774 \uae09\ud574\uc9c0\ub294 \uacc4\uc808\uc774\ub2e4. \ub9e4\ub144 \uc774\ub9d8\ub54c\uba74 \ud53c\ud2b8\ub2c8\uc2a4 \uc13c\ud130\uc758 \uc720\uc0b0\uc18c \uc6b4\ub3d9 \uc874\uc740 \ubc1c \ub514\ub51c \ud2c8 \uc5c6\uc774 \ubd90\ube44\uae30 \uc2dc\uc791\ud55c\ub2e4. \ud558\uc9c0\ub9cc \ubb34\uc791\uc815 \ub7f0\ub2dd\uba38\uc2e0(\ud2b8\ub808\ub4dc\ubc00) \uc704\ub97c \ud55c\ub450 \uc2dc\uac04\uc529 \uac77\ub294 \uc9c0\ub8e8\ud55c \ubc29\uc2dd\uc740 \ubc14\uc05c 20\ub300\uc5d0\uac8c \uc9c0\uc18d \uac00\ub2a5\ud558\uc9c0\ub3c4, \ud6a8\uc728\uc801\uc774\uc9c0\ub3c4 \uc54a\ub2e4. \uc62c\uc5ec\ub984 \ub2e8\uae30\uac04\uc5d0 \uccb4\uc9c0\ubc29\uc744 \uac10\ub7c9\ud558\uace0 \ud0c4\ud0c4\ud55c \uccb4\ub825\uc744 \uae30\ub974\uace0 \uc2f6\ub2e4\uba74, 20\ub300\uc758 \ub77c\uc774\ud504\uc2a4\ud0c0\uc77c\uacfc \uc2e0\uccb4 \ud68c\ubcf5\ub825\uc5d0 \ub9de\ucd98 \u2018\uc2a4\ub9c8\ud2b8\ud55c \uc720\uc0b0\uc18c \ub8e8\ud2f4\u2019\uc5d0 \uc8fc\ubaa9\ud574\uc57c \ud55c\ub2e4.<\/p>\n<p data-path-to-node=\"2\">\uc5ec\ub984\ucca0 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc758 \ud575\uc2ec\uc740 \uc9e7\uc740 \uc2dc\uac04 \uc548\uc5d0 \uc2ec\ubc15\uc218\ub97c \ub04c\uc5b4\uc62c\ub824 \uc6b4\ub3d9\uc774 \ub05d\ub09c \ud6c4\uc5d0\ub3c4 \uc9c0\uc18d\uc801\uc73c\ub85c \uce7c\ub85c\ub9ac\ub97c \ud0dc\uc6b0\ub294 \u2018\uc5d0\ud504\ud130\ubc88(After-burn)\u2019 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud558\ub294 \uac83\uc774\ub2e4. \ud6a8\uc728\uc131\uacfc \uc7ac\ubbf8\ub97c \ubaa8\ub450 \uc7a1\uc740 20\ub300 \ub9de\ucda4\ud615 \uc5ec\ub984 \ub300\ube44 \uc720\uc0b0\uc18c \uc6b4\ub3d9\ubc95 3\uac00\uc9c0\ub97c \uc81c\uc548\ud55c\ub2e4.<\/p>\n<hr data-path-to-node=\"3\" \/>\n<h3 data-path-to-node=\"4\"><b data-path-to-node=\"4\" data-index-in-node=\"0\">1. \uc2dc\uac04 \uac00\uc131\ube44 \ucd5c\uace0, \u2018HIIT (\uace0\uac15\ub3c4 \uc778\ud130\ubc8c \ud2b8\ub808\uc774\ub2dd)\u2019<\/b><\/h3>\n<p data-path-to-node=\"5\">\uacfc\uc81c\uc640 \uc5c5\ubb34, \uc0ac\uad50 \ud65c\ub3d9\uc73c\ub85c 24\uc2dc\uac04\uc774 \ubaa8\uc790\ub780 20\ub300\uc5d0\uac8c \uac00\uc7a5 \ucd94\ucc9c\ud558\ub294 \uc6b4\ub3d9\ubc95\uc774\ub2e4. \uace0\uac15\ub3c4 \uc6b4\ub3d9\uacfc \ubd88\uc644\uc804 \ud734\uc2dd\uc744 \ubc88\uac08\uc544 \uc218\ud589\ud558\uc5ec \uc2ec\ud3d0 \uae30\ub2a5\uc744 \ud3ed\ubc1c\uc801\uc73c\ub85c \ud5a5\uc0c1\uc2dc\ud0a4\uace0 \uccb4\uc9c0\ubc29\uc744 \ube60\ub974\uac8c \uc5f0\uc18c\ud55c\ub2e4.<\/p>\n<ul data-path-to-node=\"6\">\n<li>\n<p data-path-to-node=\"6,0,0\"><b data-path-to-node=\"6,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \uc57c\uc678 \uc6b4\ub3d9\uc7a5\uc774\ub098 \uc2e4\ub0b4 \uc0ac\uc774\ud074\uc744 \ud65c\uc6a9\ud560 \uc218 \uc788\ub2e4. 1\ubd84\uac04 \uc804\ub825 \uc9c8\uc8fc(\uc228\uc774 \ud131\uc5d0 \ucc30 \uc815\ub3c4\uc758 \uace0\uac15\ub3c4)\ub97c \ud55c \ub4a4, 1~2\ubd84\uac04 \uac00\ubccd\uac8c \uac77\uac70\ub098 \ucc9c\ucc9c\ud788 \ud398\ub2ec\uc744 \ubc1f\uc73c\uba70 \uc228\uc744 \uace0\ub978\ub2e4. \uc774 \uacfc\uc815\uc744 5~7\ud68c \ubc18\ubcf5\ud558\uc5ec \ucd1d 20\ubd84 \ub0b4\uc678\ub85c \ub05d\ub0b8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"6,1,0\"><b data-path-to-node=\"6,1,0\" data-index-in-node=\"0\">\uc7a5\uc810:<\/b> \uc6b4\ub3d9 \uc2dc\uac04\uc774 \uc9e7\uc544 \uc9c0\ub8e8\ud558\uc9c0 \uc54a\uace0, \uc6b4\ub3d9 \ud6c4 \ucd5c\ub300 48\uc2dc\uac04\uae4c\uc9c0 \uccb4\uc9c0\ubc29\uc774 \uacc4\uc18d \uc5f0\uc18c\ub418\ub294 \ud6a8\uacfc\ub97c \ub204\ub9b4 \uc218 \uc788\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"7\"><b data-path-to-node=\"7\" data-index-in-node=\"0\">2. \ud799\ud55c \uac10\uc131\uacfc \ub2e4\uc774\uc5b4\ud2b8\ub97c \ub3d9\uc2dc\uc5d0, \u2018\uc2dc\ud2f0 \ub7ec\ub2dd (City Running)\u2019<\/b><\/h3>\n<p data-path-to-node=\"8\">\ucd5c\uadfc 20\ub300 \uc0ac\uc774\uc5d0\uc11c \ud06c\ub8e8 \ubb38\ud654\uc640 \ud568\uaed8 \uac00\uc7a5 \ud56b\ud55c \ud2b8\ub80c\ub4dc\ub85c \uc790\ub9ac \uc7a1\uc740 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774\ub2e4. \ub2f5\ub2f5\ud55c \uc2e4\ub0b4\ub97c \ubc97\uc5b4\ub098 \ub3c4\uc2ec\uc758 \uacf5\uc6d0\uc774\ub098 \uac15\ubcc0\uc744 \ub2ec\ub9ac\ub294 \uac83\uc740 \uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\uc5d0\ub3c4 \ud0c1\uc6d4\ud558\ub2e4.<\/p>\n<ul data-path-to-node=\"9\">\n<li>\n<p data-path-to-node=\"9,0,0\"><b data-path-to-node=\"9,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \ud574\uac00 \uc9c4 \uc800\ub141 \uc2dc\uac04\uc774\ub098 \uc120\uc120\ud55c \uc0c8\ubcbd \uc2dc\uac04\uc744 \ud65c\uc6a9\ud574 3km~5km \uac70\ub9ac\ub97c \uc77c\uc815\ud55c \ud398\uc774\uc2a4\ub85c \ub2ec\ub9b0\ub2e4. \uc74c\uc545\uc744 \ub4e3\uac70\ub098 \ub7ec\ub2dd \uc571\uc744 \ud1b5\ud574 \uae30\ub85d\uc744 \uce21\uc815\ud558\uba74 \uc131\ucde8\uac10\uc744 \ubc30\uac00\uc2dc\ud0ac \uc218 \uc788\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,1,0\"><b data-path-to-node=\"9,1,0\" data-index-in-node=\"0\">\uc8fc\uc758\uc810:<\/b> \uc5ec\ub984\ucca0 \uc57c\uc678 \ub7ec\ub2dd \uc2dc\uc5d0\ub294 \ud0c8\uc218\ub97c \ub9c9\uae30 \uc704\ud574 \uc6b4\ub3d9 \uc804\ud6c4\ub85c \ucda9\ubd84\ud55c \uc218\ubd84\uc744 \uc12d\ucde8\ud574\uc57c \ud558\uba70, \ub0ae \uc2dc\uac04\ub300\uc758 \uac15\ud55c \uc790\uc678\uc120\uc740 \ud53c\ud558\ub294 \uac83\uc774 \uc88b\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"10\"><b data-path-to-node=\"10\" data-index-in-node=\"0\">3. \uad00\uc808 \ubd80\ub2f4 \uc5c6\uc774 \uc804\uc2e0 \uc5f0\uc18c, \u2018\uc778\ud074\ub77c\uc778 \ud2b8\ub808\ub4dc\ubc00 (Incline Treadmill)\u2019<\/b><\/h3>\n<p data-path-to-node=\"11\">\ubb34\ub98e \uad00\uc808\uc5d0 \ubb34\ub9ac\ub97c \uc8fc\uc9c0 \uc54a\uc73c\uba74\uc11c\ub3c4 \ub192\uc740 \uce7c\ub85c\ub9ac\ub97c \uc18c\ube44\ud558\uace0 \uc2f6\uc740 \uc774\ub4e4\uc5d0\uac8c \uc548\uc131\ub9de\ucda4\uc778 \uac77\uae30 \ubc29\ubc95\uc774\ub2e4.<\/p>\n<ul data-path-to-node=\"12\">\n<li>\n<p data-path-to-node=\"12,0,0\"><b data-path-to-node=\"12,0,0\" data-index-in-node=\"0\">\ubc29\ubc95:<\/b> \ub7f0\ub2dd\uba38\uc2e0\uc758 \uacbd\uc0ac\ub3c4(Incline)\ub97c 10~15\ub3c4 \uc774\uc0c1\uc73c\ub85c \ub192\uc774\uace0, \uc18d\ub3c4\ub294 \uc870\uae08 \ube60\ub978 \uac78\uc74c \ud615\ud0dc\uc778 4~5km\/h\ub85c \uc124\uc815\ud574 30~40\ubd84\uac04 \uac77\ub294\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"12,1,0\"><b data-path-to-node=\"12,1,0\" data-index-in-node=\"0\">\ud6a8\uacfc:<\/b> \ud3c9\uc9c0\ub97c \ub2ec\ub9b4 \ub54c\ubcf4\ub2e4 \uce7c\ub85c\ub9ac \uc18c\ubaa8\ub7c9\uc774 2\ubc30 \uc774\uc0c1 \ub192\uc73c\uba70, \uacbd\uc0ac\ub3c4\ub97c \uc624\ub974\ub294 \uacfc\uc815\uc5d0\uc11c \uc5c9\ub369\uc774(\ub454\uadfc)\uc640 \ud5c8\ubc85\uc9c0 \ub4a4\ucabd(\ud584\uc2a4\ud2b8\ub9c1)\uc774 \uac15\ud558\uac8c \uc790\uadf9\ub418\uc5b4 \uc720\uc0b0\uc18c\uc640 \ud558\uccb4 \uadfc\ub825 \uc6b4\ub3d9\uc758 \ud6a8\uacfc\ub97c \ub3d9\uc2dc\uc5d0 \ubcfc \uc218 \uc788\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"13\" \/>\n<h3 data-path-to-node=\"14\"><b data-path-to-node=\"14\" data-index-in-node=\"0\">\uc548\uc804\ud55c \uc5ec\ub984 \uc6b4\ub3d9\uc744 \uc704\ud55c 20\ub300 \uac00\uc774\ub4dc<\/b><\/h3>\n<p data-path-to-node=\"15\">\uc5ec\ub984\ucca0 \uace0\uc628\ub2e4\uc2b5\ud55c \ud658\uacbd\uc5d0\uc11c\uc758 \uc6b4\ub3d9\uc740 \uc27d\uac8c \uc9c0\uce58\uace0 \ud0c8\uc218 \uc99d\uc0c1\uc744 \uc720\ubc1c\ud560 \uc218 \uc788\ub2e4. \uc6b4\ub3d9 \uc911 \uc774\uc628 \uc74c\ub8cc\ub098 \ubb3c\uc744 \uc870\uae08\uc529 \uc790\uc8fc \ub9c8\uc154 \uc218\ubd84\uc744 \ubcf4\ucda9\ud558\uace0, \ud1b5\uae30\uc131\uc774 \uc88b\uc740 \uae30\ub2a5\uc131 \uc6b4\ub3d9\ubcf5\uc744 \ucc29\uc6a9\ud574 \uccb4\uc628 \uc870\uc808\uc5d0 \uc2e0\uacbd \uc368\uc57c \ud55c\ub2e4. \uccb4\uc911\uacc4\uc758 \uc22b\uc790\uc5d0 \uc9d1\uc5b4\uc0bc\ucf1c\uc9c0\uae30\ubcf4\ub2e4, \ub540 \ud758\ub9ac\ub294 \uacfc\uc815 \uc790\uccb4\ub97c \uc990\uae30\ub294 \uac74\uac15\ud55c \uc5d0\ub108\uc9c0\ub97c \uac00\uc9c8 \ub54c \uc62c\uc5ec\ub984 \uac00\uc7a5 \ube5b\ub098\ub294 \ubc14\ub514\ub77c\uc778\uc744 \uc644\uc131\ud560 \uc218 \uc788\uc744 \uac83\uc774\ub2e4.<\/p>\n<p data-path-to-node=\"15\">\uc791\uc131\uc790 : \ub77c\uc628 \uc694\uac00&amp;\ud544\ub77c\ud14c\uc2a4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[\ub2e4\uc774\uc5b4\ud2b8 \ud2b8\ub80c\ub4dc] \uc9c0\ub8e8\ud55c \ub7f0\ub2dd\uba38\uc2e0\uc740 \uac00\ub77c\u2026 20\ub300\ub97c \uc704\ud55c \ub611\ub611\ud55c \uc5ec\ub984\ub9de\uc774 \uc720\uc0b0\uc18c \uc6b4\ub3d9\ubc95 \uc218\uc740\uc8fc\uac00 \uae09\uaca9\ud788 \uc0c1\uc2b9\ud558\uba70 \uac00\ubcbc\uc6cc\uc9c0\ub294 \uc637\ucc28\ub9bc\uc5d0 \ub9c8\uc74c\uc774 \uae09\ud574\uc9c0\ub294 \uacc4\uc808\uc774\ub2e4. \ub9e4\ub144 \uc774\ub9d8\ub54c\uba74 \ud53c\ud2b8\ub2c8\uc2a4 \uc13c\ud130\uc758 \uc720\uc0b0\uc18c \uc6b4\ub3d9 \uc874\uc740 \ubc1c \ub514\ub51c \ud2c8 \uc5c6\uc774 \ubd90\ube44\uae30 \uc2dc\uc791\ud55c\ub2e4. \ud558\uc9c0\ub9cc \ubb34\uc791\uc815 \ub7f0\ub2dd\uba38\uc2e0(\ud2b8\ub808\ub4dc\ubc00) \uc704\ub97c \ud55c\ub450 \uc2dc\uac04\uc529 \uac77\ub294 \uc9c0\ub8e8\ud55c \ubc29\uc2dd\uc740 \ubc14\uc05c 20\ub300\uc5d0\uac8c \uc9c0\uc18d \uac00\ub2a5\ud558\uc9c0\ub3c4, \ud6a8\uc728\uc801\uc774\uc9c0\ub3c4 \uc54a\ub2e4. \uc62c\uc5ec\ub984 \ub2e8\uae30\uac04\uc5d0 \uccb4\uc9c0\ubc29\uc744 \uac10\ub7c9\ud558\uace0 \ud0c4\ud0c4\ud55c \uccb4\ub825\uc744 \uae30\ub974\uace0 \uc2f6\ub2e4\uba74, [&hellip;]<\/p>\n","protected":false},"author":215,"featured_media":2634,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,39,20],"tags":[],"class_list":["post-2633","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","category-39","category-20"],"_links":{"self":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2633","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/users\/215"}],"replies":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2633"}],"version-history":[{"count":1,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2633\/revisions"}],"predecessor-version":[{"id":2635,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2633\/revisions\/2635"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2634"}],"wp:attachment":[{"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2633"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2633"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ronspringweek.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2633"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}