13분에 340 kcal 이상 빼는 운동 - 명절 음식 칼로리 태우기

2024.09.16 - [취미💪🏻/헬스🏋🏻‍♀️] - 즐거운 한가위🌕 맛있는 명절 음식 칼로리와 영양성분🦐

안녕하세요.😃

5인 이상 집합 금지 연장에 의해 가족들이 모이지 못하는 슬픈 명절이 지났습니다.

가족들은 모이지 못하더라도 연휴 내 먹은 높은 칼로리로 인해 우리들의 체지방들은 서로서로 더 가까운 사이가 된 것 같습니다. 저만 그런가요…?

매번 명절이 지나고 나면 급격하게 불어난 체중을 관리하기 위해 여러가지 운동을 찾는 분들이 많습니다. 오늘은 그런 분들에게 딱 맞는 운동을 들고 왔습니다.

 

이번 포스팅 주제는 ‘엄청난 칼로리 소모를 위한 엄청난 운동’입니다.

 

 

 

 

먼저 고강도 인터벌 트레이닝과 슈퍼 세트 트레이닝이 에너지 소비에 관한 논문 내용입니다.

먼저 바탕이 되는 논문은 ‘HIGH-INTENSITY INTERVAL TRAINING VS. SUPERSET TRAINING:  A COMPARISON OF ENERGY EXPENDITURE’임을 알려 드리고 시작 하겠습니다.

논문을 보면서 근력 운동으로도 이 정도 칼로리 소비를 낼 수 있다는 것이 참으로 놀라웠습니다.

 

우선 고강도 인터벌 트레이닝에 대해 말씀 드리겠습니다.

쉽게 말해 운동을 반복 횟수가 아닌 시간을 두고 진행하는 방식인데, 예를 들면 30초를 고강도로 진행하다가 1분 저강도로 수행하고 다시 30초 고강도로 진행 하는 것과 같이 고강도를 일정 간격을 두어 지속적으로 수행하는 트레이닝입니다.

그렇기 때문에 대부분 수행 시간을 파악할 수 있는 러닝이나 싸이클 머신과 같은 유산소성 운동에 자주 사용되죠.

 

슈퍼 세트 운동은 소위 길항근이라 말하는 근육, 즉 반대되는 근육을 휴식 시간 없이 묶어서 진행하는 트레이닝 방법입니다.

예를 들자면 가슴을 위한 벤치프레스 직후 휴식시간 없이 등을 위한 바벨로우를 진행하는 것과 같은 방식입니다.

 

논문의 내용은 이렇습니다.

벤치프레스와 바벨로우, 바벨 컬, 라잉 트라이셉스 익스텐션, 레그 익스텐션, 레그 컬 이렇게 총 6가지 운동만을 통해 산소 소비량과 젖산수치, 심박수, 호흡교환비율, 운동자각도를 이용해 총 에너지 소비량을 비교하는 방식입니다.

 

연구 참가자들은 근력 운동 기간이 최소 반년 이상인 성인 남성들을 기준으로 했으며, 진행 방식은 위 6가지 종목의 모든 1RM 값을 구하고 인터벌과 슈퍼세트의 동일한 운동 볼륨을 측정하기 위해 각각 고강도 인터벌 그룹과 슈퍼세트 그룹을 따로 나누지 않고, 먼저 고강도 인터벌 트레이닝을 진행 합니다.

 

우선 워밍업으로 푸쉬업 10회, 맨몸 스쿼트 15회, 워킹 런지 20회를 실시하고 본 운동으로 각각의 종목들 1RM 50% 중량으로 반복 횟수가 아닌 30초의 운동과 15초의 휴식으로 진행합니다.

즉, 30초라는 시간 동안 근육이 다 털려 버리더라도 악착같이 바벨을 들고 30초라는 시간을 채워야 하는 것입니다.

세트 수는 종목 당 3세트이며 총 18세트가 됩니다. 이렇게 되면 총 810초의 시간이 나오게 됩ㄴ다.

 

이 인터벌 트레이닝으로 나온 볼륨 값을 통해 72시간 휴식을 가진 뒤 슈퍼세트를 진행합니다.

워밍업은 고강도 인터벌 트레이닝과 똑같이 진행하고 벤치프레스와 바벨로우, 컬과 드라이 셉스 익스텐션, 레그 익스텐션과 레그 컬을 묶어서 한세트로 진행하며 각각 3세트 씩 수행합니다.

중량은 1RM의 70%로 설정 되었다고 알려줍니다.

 

여기서 반복 횟수는 인터벌 때 측정 된 볼륨량을 통해 설정 되었으며 세트 간 휴식 시간은 60초로 설정하여 진행합니다.

 

두 운동의 수행 시간을 보면 고강도 인터벌 트레이닝이 13분 16초가 나오고, 슈퍼세트가 14분 45초가 걸립니다.

여기서 제가 이 포스팅을 한 이유가 나옵니다. 인터벌 트레이닝의 운동 시간이 고작 13분 16초인데 칼로리 소비량이 346 kcal 이상이 나왔다는 것입니다.

그에 비해 슈퍼세트는 295 kcal로 50 kcal 정도 낮게 측정 되었습니다.

 

상당히 놀라운 수치이지 않나요? 하지만 여기에는 한가지 함정이 있습니다.

 

우리가 논문에서 제시한 운동을 수행하기 위해서는 벤치프레스와 레그 익스텐션, 레그 컬이 가깝게 붙어 있어야하고 벤치프레스 3세트 완료 후 바로 바벨로우, 바로 바벨 컬, 바로 트라이셉스 익스텐션 이런 식으로 끝까지 수행해야 한다는 것입니다.

 

이렇게 수행 가능한 의지를 가진 분이 몇 분이나 계실까요?

저는 이번 논문을 보고 인터벌 트레이닝은 달리기 할 때만 하기로 다짐했습니다…

 

오늘의 주제는 재미 있었나요?

명절이란 특별한 상황이긴 하지만 건강을 위해 운동하시는 분이라면 절식하고 조절해야 하는 것 같습니다. 

그렇지 않으면 위와 같은 무시무시한 운동 강도가 여러분을 기다리고 있을 것입니다.

 

오늘도 길고 부족한 글 읽어 주셔서 감사합니다.

 

 

Post-Holiday Weight Gain? Try These High-Calorie Burning Workouts!

Hey everyone! 😃

The recent holiday season has passed, but due to the extended restrictions on gatherings of more than five people, many of us spent it without the usual family gatherings. Even though we couldn’t come together, our body fat seemed to get closer with the high-calorie feasts we indulged in—am I the only one who feels this way?

After holidays, many people start looking for effective ways to burn off the extra weight, and today, I’ve got just the right workout for those of you who want to shed those holiday pounds!

Today’s topic: “Extreme Calorie-Burning Workouts for Serious Results”

Let’s jump right into the science behind high-intensity interval training (HIIT) and superset training. I’ll be referencing a study titled “High-Intensity Interval Training vs. Superset Training: A Comparison of Energy Expenditure” to show just how effective resistance training can be for burning calories.

First, let’s talk about HIIT.

Simply put, HIIT is a workout that’s based on time rather than repetitions. For example, you might do an exercise at high intensity for 30 seconds, followed by a low-intensity interval for 1 minute, and then repeat. HIIT is often used in cardiovascular exercises like running or cycling because it’s easy to track time with these activities.

Superset training, on the other hand, involves pairing exercises for opposing muscle groups—called antagonist muscles—without resting in between. A classic example would be doing a bench press for your chest followed immediately by a bent-over barbell row for your back, without taking a break.

Now, here’s what the study found.

The researchers looked at oxygen consumption, lactate levels, heart rate, respiratory exchange ratio, and perceived exertion to measure total energy expenditure. Participants included adult men with at least six months of weight training experience. The exercises tested included bench press, barbell row, barbell curl, lying triceps extension, leg extension, and leg curl.

The workout protocol began with determining each participant’s 1RM (one-rep max) for all exercises. Then, the same group performed both HIIT and superset training in separate sessions.

For the HIIT session, participants did a warm-up of 10 push-ups, 15 bodyweight squats, and 20 walking lunges. They then performed each of the six exercises at 50% of their 1RM for 30 seconds with 15 seconds of rest between sets. Even if their muscles gave out during the 30 seconds, they had to push through and continue lifting until the time was up. Each exercise was done for 3 sets, for a total of 18 sets (810 seconds).

After a 72-hour rest period, they moved on to the superset session. The warm-up was the same as the HIIT session. They paired exercises, like bench press with barbell row, and did each superset for 3 sets with 60 seconds of rest between sets. This time, the weight was set to 70% of their 1RM, and reps were based on the volume measured from the HIIT session.

Now, let’s compare the results.

The HIIT workout lasted 13 minutes and 16 seconds, while the superset workout took 14 minutes and 45 seconds. The key finding—and the reason I’m sharing this with you—is that during the HIIT session, participants burned an impressive 346 calories in just over 13 minutes! In comparison, the superset workout burned about 295 calories—still high, but about 50 calories less than HIIT.

Pretty amazing, right? But here’s the catch…

For the HIIT session to be effective, you’d need to move quickly from bench press to leg extensions, leg curls, and so on, without resting. That’s quite a challenge, especially if your gym setup doesn’t allow for this kind of flow. Not to mention, it requires serious willpower!

After reading this study, I’ve decided to stick to HIIT for cardio only… 😅

Did you find today’s topic interesting? While holidays are a time to enjoy, those of us committed to fitness need to be mindful of portion control and staying active. Otherwise, you might find yourself faced with some intense workouts like these to burn off all those extra calories!

Thanks for reading, and stay healthy!