2023-06-17 21:01:08
fitness club
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To make a nice body as summer comes More and more people are visiting fitness centers. but To prevent injuries caused by wrong exercise habits, you need to know the exercise method that suits your body. Seungcheol Yeom, good exercise common sense to know Gwangju Jaseng Hospital of Korean Medicine I found out with the help of the hospital director.
Q. There is a myth among athletes that aerobic exercise, such as running or jumping rope, causes muscle loss. Is it true
half right and half wrong When we move our bodies or use energy through exercise, it is metabolized and consumed in the order of carbohydrates, fats, and proteins. In other words, in order for muscle loss to occur through aerobic exercise, which is an exercise that consumes fat through breathing, protein must be consumed following fat. After all, even if you combine aerobic and anaerobic exercise at normal intensity, muscle loss does not occur significantly.
Q. Shouldn’t you take a break from exercising to build muscle?
In order to grow muscles, it is necessary to damage the muscle fibers by repeatedly exercising the muscles in the target area over a certain intensity. Muscle fibers undergo a process of excess recovery. Excess recovery refers to the process of recovering to a larger and stronger state than the original state, and the recovery time is usually 24 to 48 hours.
The more intense the exercise, the longer rest time is required, and without enough rest, the damage deepens, the recovery period and the risk of injury increase. Excessive exercise can lead to various musculoskeletal disorders such as rotator cuff tear, cruciate ligament tear, and plantar fasciitis.
Yeom Seung-cheol, director of the hospital, said, “A day or two of rest time following exercise is not a time for muscle loss, but a time for muscle growth. If treatment is needed due to musculoskeletal disorders, it is a good way to choose herbal treatment such as herbal acupuncture, Chuna therapy, and herbal medicine prescription, which have advantages in pain relief and functional recovery along with precise diagnosis.”
Q. ‘High weight, low repetitions’ and ‘Which one is more effective among ‘low weight, high reps’?
There is a big difference of opinion on the method of strength training, but there is no wrong answer. If you want to increase muscle size or increase the maximum weight at one time, high-weight, low-repetition exercises that require explosive muscle strength in a short period of time are effective. On the other hand, if you need to repeatedly stimulate a specific part for the purpose of developing muscular endurance, rehabilitation, or strengthening, low-weight, high-repetition exercise that requires you to maintain muscle strength slowly for a long time is recommended.
Q. During aerobic and anaerobic exercise What is effective for diet.
You can lose body fat through aerobic exercise, but anaerobic exercise must be combined to maintain the diet effect without side effects such as yo-yo phenomenon. If you increase your basal metabolic rate through anaerobic exercise, you will be able to lose weight and have an efficient diet. In addition, if you combine strength training, you can reduce the phenomenon of sagging skin as you lose weight and create a resilient and healthy body.
Yeom Seung-chul, director of Gwangju Jaseng Hospital of Korean Medicine
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Byun Seon-jin, reporter [email protected]
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