"운동 전 실수, 피해야 할 행동 3가지"

안녕하세요.

이번 포스팅은 많은 분들께서 운동을 하기 전 실수하는 것들을 설명해볼까 합니다.

운동이라는 것이 ‘이건 맞고, 저건 틀리다.’라는 흑백 논리가 적용되지 않지만, 근력과 성장 관점에서 바라보고 실수로 여겨지는 것들을 적어 보겠습니다.

 

오늘 주제는 ‘운동 전 하면 안되는 행동 3가지’입니다.

 

 

먼저 첫번째는 운동 전에 지나치게 많은 음식을 섭취하는 것입니다.

음식이 체내에 들어오게 되면 자연스럽게 소화기관에 혈류가 몰리게 됩니다.

 

하지만 운동을 할 때에는 근육으로 혈류가 모이게 되는데, 따라서 많은 양의 음식물을 섭취하고 시간이 얼마 지나지 않은 채로 운동을 시작하게 되면 운동과소화 모두 최적화 상태를 유지하기 힘들어집니다.

그만큼 운동과 소화 두가지 효율성 모두 떨어지게 되는 것이죠.

 

심하면 속이 불편하거나 구토 또한 발생하게 되며, 소화 자체가 상당한 양의 에너지를 소비하는 활동이기 때문에 많은 사람들이 식사 후 식곤증을 겪게 됩니다.

그런 상태로 운동을 진행하는 것은 그만큼 운동의 효율성을 떨어트리는 부정적인 효과를 미치게 될 것입니다.

물론 사람마다 소화 속도에 있어 차이가 존재하지만 대체적으로 식사 후 2시간이면 운동을 하기에 무리가 없다고 합니다.

 

하지만 지방이 많이 포함 된 음식이나 지나치게 많은 칼로리의 섭취는 그만큼 소화 시간이 오래 걸린다는 것을 명심하시기 바랍니다.

그 외에도 운동 전 과도하게 많은 양의 수분을 한번에 섭취하는 것 또한 부정적인 영향을 주기 때문에 하루 전체에 걸쳐 나누어 섭취하는 것이 가장 좋은 방법입니다.

 

두번째는 지나치게 많은 양의 카페인 섭취입니다.

많은 분들이 운동 전 부스터나 커피에 든 카페인에 의존하는 경우가 많은데요, 적당한 카페인 섭취는 운동 수행능력에 있어 도움을 주지만 지나칠 경우 체내담즙 생산량이 늘어나고 배변 활동을 촉진시키는 역할을 수행한다고 합니다.

 

그 외에도 불면증, 속쓰림, 불안, 심박수 불안정 등 카페인 과다의 부작용 모두 운동 수행 능력을 저하시키는 요인들입니다.

항상 과하면 문제가 되는 것 같습니다. 뭐든지 적당한 것이 좋습니다.

 

세번째는 운동 전 정적 스트레칭입니다.

정적 스트레칭에 대해서는 제가 집중적으로 다룬 포스팅이 있기 때문에 한번 확인 해보시는 것이 좋겠습니다.

많은 분들이 관절과 근육을 억지로 쭉쭉 늘리는 스트레칭을 당연시 여기는데, 운동 전 정적 스트레칭은 수행 능력을 현저하게 떨어뜨립니다.

운동 전 스트레칭에는 정적보다는 동적 스트레칭이 적합합니다. 

 

실제로 한 논문에서는 정적 스트레칭이 스쿼트와 점프, 달리기에 미치는 영향을 조사한 결과, 달리기 속도와 점프 그리고 스쿼트 수행 능력 모두 상대적으로감소되는 결과를 보였다고 합니다.

 

나아가 운동 전에 코어 운동을 진행하는 것 역시 바람직하지 않다고 하는데요.

대부분의 웨이트 동작들, 특히 고중량 훈련 시 코의 힘이 굉장히 중요한데 코어 운동들을 먼저 진행하게 되면 코어 근육에 피로도가 증가하여 전체적인 수행능력을 저하시킬 수 있다고 합니다.

 

따라서 코어 운동은 마지막에 진행하거나 따로 날을 정해서 진행하시는 것을 추천 드립니다.

 

오늘의 포스팅은 여기까지입니다. 도움이 되셨다면 구독 부탁드리겠습니다.

감사합니다.

 

 

 

Hello.
This post is about explaining the things that many people make mistakes before exercising.
The black-and-white logic of 'this is right, that's wrong' doesn't apply to exercise, but let's look at it from the perspective of strength and growth and write down things that are considered mistakes.

Today's theme is 'Three Things You Shouldn't Do Before Working Out'.



The first is to eat too much food before exercising.
When food enters the body, blood flow naturally flows into the digestive system.

However, when exercising, blood flow is collected in the muscles, so if you eat a large amount of food and start exercising shortly afterwards, it becomes difficult to maintain an optimal state for both exercise and digestion.
That's how efficient both exercise and digestion are.

In severe cases, the stomach will feel uncomfortable or vomiting will also occur, and many people will suffer from food coma after eating because digestion itself is an activity that consumes a significant amount of energy.
Proceeding with exercise in that state will have a negative effect that reduces the efficiency of exercise.
Of course, there are differences in digestion speed from person to person, but in general, it is said that it is not difficult to exercise two hours after eating.

However, keep in mind that eating foods high in fat or too many calories takes that long to digest.
In addition to that, it is best to divide it throughout the day because drinking excessive amount of water at once before exercising also has a negative effect.

The second is too much caffeine intake.
Many people often rely on boosters or caffeine in coffee before exercising, and moderate caffeine intake helps in performing exercises, but if excessive, it increases bile production in the body and promotes bowel movement.

In addition, side effects of excessive caffeine, such as insomnia, heartburn, anxiety, and heart rate instability, are all factors that reduce exercise performance.
It always seems to be a problem if it's too much. Anything is good.

The third is static stretching before exercising.
As for static stretching, there is a post I have focused on, so you'd better check it out.
Many people take stretching to force their joints and muscles for granted, but static stretching before exercising significantly reduces their performance.
Dynamic stretching is more suitable than static for pre-workout stretching. 

In fact, one paper investigated the effects of static stretching on squats, jumps, and running, and found that running speed, jumping, and squat performance were all relatively reduced.

Furthermore, it is not desirable to perform core exercises before exercising.
The strength of the nose is very important in most weight movements, especially during high-weight training, and it is said that if core exercises are performed first, fatigue in the core muscles can increase and overall performance can be reduced.

Therefore, it is recommended to proceed with the core exercise at the end or by setting a separate date.

That's all for today's post. Please subscribe if this has helped.
Thank you.