{"id":369,"date":"2026-10-26T01:00:02","date_gmt":"2026-10-26T01:00:02","guid":{"rendered":"https:\/\/soritok.com\/slow7\/?p=369"},"modified":"2026-11-08T13:40:56","modified_gmt":"2026-11-08T13:40:56","slug":"slow-jogging-vo2max-zone2","status":"publish","type":"post","link":"https:\/\/soritok.com\/slow7\/slow-jogging-vo2max-zone2\/","title":{"rendered":"\ub290\ub9ac\uac8c \ub2ec\ub824\ub3c4 VO2max\uac00 \uc624\ub97c\uae4c? \uc8742 \uc2ac\ub85c\uc6b0\uc870\uae45"},"content":{"rendered":"<p><strong>VO2max(\ucd5c\ub300\uc0b0\uc18c\uc12d\ucde8\ub7c9)<\/strong>\ub294 \uc228\uc774 \ucc30 \ub9cc\ud07c \ube68\ub9ac \ub2ec\ub824\uc57c\ub9cc \uc624\ub974\ub294 \uac83\uc774 \uc544\ub2d9\ub2c8\ub2e4. \ucd5c\ub300 \uc2ec\ubc15\uc218\uc758 60~70%\ub85c \ucc9c\ucc9c\ud788 \uc624\ub798 \ub2ec\ub9ac\ub294 <strong>\uc8742(Zone 2) \uc2ac\ub85c\uc6b0\uc870\uae45<\/strong>\uc740 \ubbf8\ud1a0\ucf58\ub4dc\ub9ac\uc544\uc640 \uc2ec\uc7a5 \uae30\ub2a5\uc744 \ud0a4\uc6cc VO2max\uac00 \uc62c\ub77c\uac08 \uae30\ubc18\uc744 \ub9cc\ub4dc\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uac15\ub3c4\uac00 \ub0ae\uc544 \ub354 \uc624\ub798, \ub354 \uc790\uc8fc \ub2ec\ub9b4 \uc218 \uc788\uc5b4\uc11c \ub204\uc801 \uc6b4\ub3d9\ub7c9\uc744 \uc313\uae30\uc5d0\ub3c4 \uc720\ub9ac\ud569\ub2c8\ub2e4. \uc544\ub798\uc5d0\uc11c \uc6d0\ub9ac\uc640 \uc2e4\ucc9c \ubc29\ubc95\uc744 \uc815\ub9ac\ud588\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>VO2max\ub780 \ubb34\uc5c7\uc774\uace0 \uc65c \uc911\uc694\ud560\uae4c\uc694?<\/h2>\n<figure><img decoding=\"async\" src=\"https:\/\/soritok.com\/slow7\/wp-content\/uploads\/2026\/10\/pexels_5038820-1.jpg\" alt=\"VO2max \ud5a5\uc0c1 - \uc2ac\ub85c\uc6b0\uc870\uae45 \uc774\ubbf8\uc9c0\" style=\"max-width:100%;height:auto;border-radius:8px;\"><figcaption style=\"font-size:0.75em;color:#aaa;text-align:center;\">Photo by <a href=\"https:\/\/www.pexels.com\/@ketut-subiyanto\" rel=\"nofollow\" target=\"_blank\">Ketut Subiyanto<\/a> on Pexels<\/figcaption><\/figure>\n<p>VO2max\ub294 \uc6b4\ub3d9\ud560 \ub54c \ubab8\uc774 \uc0ac\uc6a9\ud560 \uc218 \uc788\ub294 \uc0b0\uc18c\uc758 \ucd5c\ub300\ub7c9\uc785\ub2c8\ub2e4. \ub2e8\uc704\ub294 mL\/kg\/min\uc73c\ub85c, \uccb4\uc911 1kg\uc774 1\ubd84 \ub3d9\uc548 \uc4f8 \uc218 \uc788\ub294 \uc0b0\uc18c\uc758 \uc591\uc744 \ub73b\ud569\ub2c8\ub2e4. \uc774 \uc22b\uc790\uac00 \ub192\uc744\uc218\ub85d \uc2ec\ud3d0 \uae30\ub2a5\uc774 \uc88b\uace0 \ub354 \uc624\ub798, \ub354 \ud6a8\uc728\uc801\uc73c\ub85c \uc6c0\uc9c1\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>VO2max\ub294 \ub2e8\uc21c\ud788 \ube68\ub9ac \ub2ec\ub9ac\uae30 \uc704\ud55c \uc218\uce58\uac00 \uc544\ub2d9\ub2c8\ub2e4. \ub098\uc774\uac00 \ub4e4\uc218\ub85d \uc804\ubc18\uc801\uc778 \uac74\uac15\uacfc \uc218\uba85\uc744 \uc608\uce21\ud558\ub294 \uc911\uc694\ud55c \uc9c0\ud45c\ub85c \ub2e4\ub904\uc9c0\uba70, \uc2ec\ud608\uad00 \uac74\uac15\uacfc \ub300\uc0ac \ub2a5\ub825, \ub178\ud654 \uc18d\ub3c4\uc640\ub3c4 \uc5f0\uacb0\ub418\uc5b4 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub798\uc11c \uc6b4\ub3d9\uc120\uc218\ubfd0 \uc544\ub2c8\ub77c 30~50\ub300 \uc774\ud6c4 \uac74\uac15\uc744 \ucc59\uae30\ub824\ub294 \ubd84\ub4e4\uc5d0\uac8c\ub3c4 \uc758\ubbf8 \uc788\ub294 \uc22b\uc790\uc785\ub2c8\ub2e4. \uc2a4\ub9c8\ud2b8\uc6cc\uce58 \uc0c1\ub2f9\uc218\uac00 \ub2ec\ub9ac\uae30 \uae30\ub85d\uc744 \ubc14\ud0d5\uc73c\ub85c \ucd94\uc815\uce58\ub97c \ubcf4\uc5ec \uc8fc\ubbc0\ub85c, \uc815\ud655\ud55c \uce21\uc815\uac12\uc740 \uc544\ub2c8\ub354\ub77c\ub3c4 \ubcc0\ud654 \ucd94\uc774\ub97c \ubcf4\ub294 \ub370 \ud65c\uc6a9\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h2>\uc228\ucc28\uac8c \ub2ec\ub9ac\ub294 \uac83\uc774 \uc624\ud788\ub824 \ubd88\ub9ac\ud560 \uc218 \uc788\ub294 \uc774\uc720<\/h2>\n<p>\ub9ce\uc740 \ucd08\ubcf4 \ub7ec\ub108\uac00 &#8220;\ube68\ub9ac \ub2ec\ub824\uc57c \uc6b4\ub3d9\uc774 \ub41c\ub2e4&#8221;\uace0 \uc0dd\uac01\ud569\ub2c8\ub2e4. \uadf8\ub7ec\ub098 \uac15\ub3c4\uc5d0 \ub530\ub77c \uc4f0\ub294 \uc5f0\ub8cc\uac00 \ub2e4\ub985\ub2c8\ub2e4. \uc8742 \uac15\ub3c4\uc5d0\uc11c\ub294 \uc9c0\ubc29\uc744 \uc4f0\ub294 \ube44\uc728\uc774 \ub192\uace0, \uace0\uac15\ub3c4\uc5d0\uc11c\ub294 \ud0c4\uc218\ud654\ubb3c(\uae00\ub9ac\ucf54\uac90)\uc758 \ube44\uc911\uc774 \ucee4\uc9d1\ub2c8\ub2e4. \ucd08\ubcf4\uc790\uac00 \uace0\uac15\ub3c4\ub85c \ub2ec\ub9ac\uba74 \uae08\ubc29 \ud55c\uacc4\uc5d0 \ubd80\ub52a\ud600 \uc624\ub798 \uc9c0\uc18d\ud558\uc9c0 \ubabb\ud569\ub2c8\ub2e4. \uacb0\uad6d <strong>\ucd1d \uc6b4\ub3d9 \uc2dc\uac04\uc774 \uc904\uc5b4\ub4e4\uc5b4 \uc2ec\ud3d0 \uae30\ub2a5\uc744 \uc790\uadf9\ud560 \uae30\ud68c \uc790\uccb4\uac00 \uc904\uc5b4\ub4ed\ub2c8\ub2e4.<\/strong><\/p>\n<p>\ubc18\uba74 \uc2ac\ub85c\uc6b0\uc870\uae45\ucc98\ub7fc \ucd5c\ub300 \uc2ec\ubc15\uc218\uc758 60~70% \uc218\uc900\uc744 \uc720\uc9c0\ud558\uba70 \ub2ec\ub9ac\uba74, \ubab8\uc740 \uc0b0\uc18c\ub97c \ucda9\ubd84\ud788 \uacf5\uae09\ubc1b\uc73c\uba74\uc11c \uc5d0\ub108\uc9c0\ub97c \ub9cc\ub4dc\ub294 \uc2dc\uc2a4\ud15c\uc744 \ucc28\uadfc\ucc28\uadfc \ud0a4\uc6cc \uac11\ub2c8\ub2e4. \uc774\uac83\uc774 \ub290\ub9b0 \ub2ec\ub9ac\uae30\uc758 \ud575\uc2ec\uc785\ub2c8\ub2e4.<\/p>\n<h2>\uc2ac\ub85c\uc6b0\uc870\uae45\uc774 VO2max \ud5a5\uc0c1\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \uc138 \uac00\uc9c0 \uc6d0\ub9ac<\/h2>\n<p>\ub290\ub9ac\uac8c \ub2ec\ub9ac\ub294 \uac83\uc774 \uc5b4\ub5bb\uac8c \uc2ec\ud3d0 \ub2a5\ub825\uc758 \uc0c1\ud55c\uc120\uc744 \ub04c\uc5b4\uc62c\ub9ac\ub294 \ub370 \uae30\uc5ec\ud558\ub294\uc9c0 \uad6c\uccb4\uc801\uc73c\ub85c \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubbf8\ud1a0\ucf58\ub4dc\ub9ac\uc544 \uc99d\uac00:<\/strong> \uafb8\uc900\ud55c \uc800\uac15\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc740 \uc138\ud3ec\uc758 \uc5d0\ub108\uc9c0 \ubc1c\uc804\uc18c\uc778 \ubbf8\ud1a0\ucf58\ub4dc\ub9ac\uc544\uc758 \ud06c\uae30\uc640 \uc218\ub97c \ub298\ub9ac\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4. \ubbf8\ud1a0\ucf58\ub4dc\ub9ac\uc544\uac00 \ub9ce\uc544\uc9c8\uc218\ub85d \uac19\uc740 \uc0b0\uc18c\ub85c \ub354 \ub9ce\uc740 \uc5d0\ub108\uc9c0\ub97c \ub9cc\ub4e4 \uc218 \uc788\uace0, \uc774\ub294 \uc0b0\uc18c \ud65c\uc6a9 \ub2a5\ub825\uc758 \ud5a5\uc0c1\uc73c\ub85c \uc774\uc5b4\uc9d1\ub2c8\ub2e4.<\/li>\n<li><strong>\uc2ec\uc7a5 \ubc15\ucd9c\ub7c9 \ud5a5\uc0c1:<\/strong> \uc8742 \ud2b8\ub808\uc774\ub2dd\uc740 \uc2ec\uc7a5\uc774 \ud55c \ubc88\uc5d0 \ub0b4\ubcf4\ub0b4\ub294 \ud608\uc561\ub7c9\uc744 \ub298\ub9ac\uace0 \ud608\uad00 \ub0b4\ud53c \uae30\ub2a5\uc744 \uac1c\uc120\ud558\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub418\ub294 \uac83\uc73c\ub85c \uc54c\ub824\uc838 \uc788\uc2b5\ub2c8\ub2e4. \uc2ec\uc7a5\uc774 \ub354 \ud6a8\uc728\uc801\uc73c\ub85c \uc0b0\uc18c\ub97c \uc2e4\uc5b4 \ub098\ub974\uac8c \ub418\uba70, \uc774\ub7f0 \ubcc0\ud654\uac00 \uc313\uc774\uba74 \uc548\uc815\uc2dc \uc2ec\ubc15\uc218\ub3c4 \ub0ae\uc544\uc9c0\ub294 \uacbd\ud5a5\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li><strong>\uc9c0\ubc29 \uc0b0\ud654 \ub2a5\ub825 \ubc1c\ub2ec:<\/strong> \uc8742\ub294 \uc9c0\ubc29 \ub300\uc0ac \ud6a8\uc728\uc744 \ub192\uc774\uae30 \uc88b\uc740 \uac15\ub3c4\ub85c, \ubbf8\ud1a0\ucf58\ub4dc\ub9ac\uc544\uac00 \uc9c0\ubc29\uc0b0\uc744 \uc774\uc6a9\ud574 \uc5d0\ub108\uc9c0(ATP)\ub97c \ub9cc\ub4dc\ub294 \ub2a5\ub825\uc774 \ubc1c\ub2ec\ud569\ub2c8\ub2e4. \uc774 \uacfc\uc815\uc740 \uc804\ubc18\uc801\uc778 \ub300\uc0ac \uac74\uac15\uacfc\ub3c4 \uc5f0\uacb0\ub429\ub2c8\ub2e4.<\/li>\n<\/ul>\n<h2>\uc2ac\ub85c\uc6b07 \ud398\uc774\uc2a4\uac00 \uc8742\uc640 \ub9de\ub294 \uc774\uc720<\/h2>\n<p>\uc8742 \uc6b4\ub3d9\uc740 \ucd5c\ub300 \uc2ec\ubc15\uc218\uc758 60~70% \uc218\uc900\uc73c\ub85c \ud558\ub294 \ube44\uad50\uc801 \ub0ae\uc740 \uac15\ub3c4\uc758 \uc6b4\ub3d9\uc785\ub2c8\ub2e4. \uc606 \uc0ac\ub78c\uacfc \ubb38\uc7a5\uc73c\ub85c \ub300\ud654\ud560 \uc218 \uc788\uace0, &#8220;\uc774\uac8c \uc6b4\ub3d9\uc774 \ub9de\ub098&#8221; \uc2f6\uc744 \uc815\ub3c4\uc758 \uc18d\ub3c4\uc785\ub2c8\ub2e4. \uc2ac\ub85c\uc6b07\uc774 \uad8c\ud558\ub294 1km\ub2f9 7\ubd84 \uc548\ud30e\uc758 \ud398\uc774\uc2a4\ub294 \ub9ce\uc740 \ucd08\ubcf4\uc790\uc5d0\uac8c \uc774 \uc8742 \uad6c\uac04\uc5d0 \ud574\ub2f9\ud569\ub2c8\ub2e4. \ub2e4\ub9cc \uccb4\ub825\uc5d0 \ub530\ub77c \uac19\uc740 \ud398\uc774\uc2a4\uc5d0\uc11c\ub3c4 \uc2ec\ubc15\uc218\uac00 \ub2e4\ub974\ubbc0\ub85c, \uc2ec\ubc15\uc218\ub098 \ub300\ud654 \uac00\ub2a5 \uc5ec\ubd80\ub85c \ud655\uc778\ud558\uc2dc\ub294 \uac83\uc774 \uc815\ud655\ud569\ub2c8\ub2e4.<\/p>\n<table>\n<thead>\n<tr>\n<th>\ud56d\ubaa9<\/th>\n<th>\ube60\ub978 \ub2ec\ub9ac\uae30 (\uc8744~5)<\/th>\n<th>\uc2ac\ub85c\uc6b0\uc870\uae45 7\ubd84 \ud398\uc774\uc2a4 (\uc8742)<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\uc2ec\ubc15\uc218 \uc218\uc900<\/td>\n<td>\ucd5c\ub300 \uc2ec\ubc15\uc218\uc758 85% \uc774\uc0c1<\/td>\n<td>\ucd5c\ub300 \uc2ec\ubc15\uc218\uc758 60~70%<\/td>\n<\/tr>\n<tr>\n<td>\uc8fc \uc5f0\ub8cc<\/td>\n<td>\uae00\ub9ac\ucf54\uac90(\ud0c4\uc218\ud654\ubb3c)<\/td>\n<td>\uc9c0\ubc29\uc0b0<\/td>\n<\/tr>\n<tr>\n<td>\ubbf8\ud1a0\ucf58\ub4dc\ub9ac\uc544 \uc790\uadf9<\/td>\n<td>\ub2e8\uae30 \uc790\uadf9, \ud68c\ubcf5 \ubd80\ub2f4 \ud07c<\/td>\n<td>\uc9c0\uc18d\uc801 \uc99d\uac00, \ud68c\ubcf5 \ube60\ub984<\/td>\n<\/tr>\n<tr>\n<td>\uc9c0\uc18d \uac00\ub2a5 \uc2dc\uac04<\/td>\n<td>20~30\ubd84 \ub0b4\uc678<\/td>\n<td>40~60\ubd84 \uc774\uc0c1 \uac00\ub2a5<\/td>\n<\/tr>\n<tr>\n<td>VO2max \uae30\uc5ec<\/td>\n<td>\ub2e8\uae30 \uc790\uadf9 \ud6a8\uacfc<\/td>\n<td>\uc7a5\uae30\uc801 \uae30\ubc18 \uad6c\ucd95\uc5d0 \uc720\ub9ac<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\ube60\ub978 \ub2ec\ub9ac\uae30\ub294 \uc9e7\uc740 \uc2dc\uac04\uc5d0 \uac15\ud55c \uc790\uadf9\uc744 \uc8fc\uc9c0\ub9cc \uc624\ub798 \uc9c0\uc18d\ud558\uae30 \uc5b4\ub835\uc2b5\ub2c8\ub2e4. \uc8742 \uc6b4\ub3d9\uc740 \ud53c\ub85c\uac00 \uc801\uc5b4 \ub354 \uc624\ub798, \ub354 \uc790\uc8fc \ud560 \uc218 \uc788\uace0 \uad00\uc808 \ubd80\ub2f4\ub3c4 \uc801\uc5b4 \uccb4\uc911\uc774 \ub9ce\uc774 \ub098\uac00\uac70\ub098 \ub098\uc774\uac00 \ub9ce\uc740 \ubd84\ub3c4 \uc2dc\uc791\ud558\uae30 \uc27d\uc2b5\ub2c8\ub2e4. \uadf8\ub798\uc11c \uba87 \ub2ec \ub2e8\uc704\ub85c \ubcf4\uba74 \ub204\uc801 \uc790\uadf9\ub7c9\uc774 \uc624\ud788\ub824 \ub354 \ucee4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uccb4\ub825\uc774 \ucda9\ubd84\ud788 \uc313\uc778 \ub4a4\uc5d0\ub294 \uc8fc 1\ud68c \uc815\ub3c4 \uc9e7\uc740 \uace0\uac15\ub3c4 \uad6c\uac04\uc744 \ub354\ud558\ub294 \ubc29\ubc95\ub3c4 \uc788\uc9c0\ub9cc, \ucd08\ubcf4 \ub2e8\uacc4\uc5d0\uc11c\ub294 \uc8742\ub85c \uae30\ubc18\uc744 \ub2e4\uc9c0\ub294 \uac83\uc774 \uba3c\uc800\uc785\ub2c8\ub2e4.<\/p>\n<h2>\ubb34\ub9ac\ud558\uac8c \ube68\ub9ac \ub2ec\ub9ac\ub2e4 \ubb34\ub98e\uc744 \ub2e4\ucce4\ub358 \uacbd\ud5d8<\/h2>\n<p>\uc800\ub294 \uc2ac\ub85c\uc6b0\uc870\uae45\uc744 \uc2dc\uc791\ud558\uae30 \uc804\uc5d0 \ubb34\ud131\ub300\uace0 \ube60\ub974\uac8c \ub2ec\ub9ac\ub2e4 \ubb34\ub98e\uc774 \uc544\ud30c \ud55c\ub3d9\uc548 \uc270 \uc801\uc774 \uc788\uc2b5\ub2c8\ub2e4. \ud398\uc774\uc2a4 \uc695\uc2ec\uc744 \ubc84\ub9ac\uace0 1km\ub2f9 7\ubd84\ubcf4\ub2e4 \ube60\ub974\uac8c \uc62c\ub9ac\uc9c0 \uc54a\uc73c\ub824\uace0 \ub178\ub825\ud558\uba74\uc11c \uc0c1\uccb4\ub97c \uc138\uc6e0\ub354\ub2c8 \uadf8\ub54c\ubd80\ud130 \ud6e8\uc52c \ud3b8\ud574\uc84c\uc2b5\ub2c8\ub2e4. \uafb8\uc900\ud788 \ud558\ub2e4 \ubcf4\ub2c8 \uac11\uc791\uc2a4\ub7ec\uc6b4 \ubcc0\ud654\ub294 \uc5c6\uc5c8\uc9c0\ub9cc, \uc5b4\ub290 \ub0a0 \ubcf4\ub2c8 \uc62c\ucc59\uc774\ubc30\uac00 \ub4e4\uc5b4\uac00 \uc788\uc5c8\uace0 \ud608\uc555 \uc218\uce58\ub3c4 \uc815\uc0c1 \ubc94\uc704\ub85c \ub3cc\uc544\uc624\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ube60\ub978 \uac83\uc774 \ub2a5\uc0ac\uac00 \uc544\ub2c8\ub77c\ub294 \uac83\uc744 \ubab8\uc774 \uba3c\uc800 \uc54c\ub824 \uc900 \uc148\uc785\ub2c8\ub2e4.<\/p>\n<p>\ub9ce\uc740 \ucd08\ubcf4 \ub7ec\ub108\uac00 &#8220;\ub354 \ube68\ub9ac \ub2ec\ub9ac\uba74 \ud6a8\uacfc\ub3c4 \ub354 \ud06c\uaca0\uc9c0&#8221; \ud558\uba70 \uc2dc\uc791\ud558\uc9c0\ub9cc, \ubab8\uc740 \uba3c\uc800 \uc2e0\ud638\ub97c \ubcf4\ub0c5\ub2c8\ub2e4. \uadf8 \uc2e0\ud638\ub97c \ubb34\uc2dc\ud558\uba74 \ubd80\uc0c1\uc73c\ub85c \uc774\uc5b4\uc9c0\uace0, \ubd80\uc0c1\uc73c\ub85c \uc26c\ub294 \uae30\uac04\uc774 \uac00\uc7a5 \ud070 \uc190\ud574\uac00 \ub429\ub2c8\ub2e4.<\/p>\n<h2>VO2max\ub97c \uc704\ud55c \uc2ac\ub85c\uc6b0\uc870\uae45 \uc2e4\ucc9c \uccb4\ud06c\ub9ac\uc2a4\ud2b8<\/h2>\n<p>\uc544\ub798 \uae30\uc900\uc744 \uc9c0\ud0a4\uba70 \uafb8\uc900\ud788 \uc313\uc544 \uac00 \ubcf4\uc2dc\uae30 \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<ul>\n<li><strong>\ubaa9\ud45c \uc2ec\ubc15\uc218 \ud655\uc778:<\/strong> 220\uc5d0\uc11c \ub098\uc774\ub97c \ube80 \uac12\uc744 \ucd5c\ub300 \uc2ec\ubc15\uc218\ub85c \ubcf4\uace0, \uadf8 60~70%\ub97c \ubaa9\ud45c \uad6c\uac04\uc73c\ub85c \uc7a1\uc2b5\ub2c8\ub2e4. \uc608\ub97c \ub4e4\uc5b4 40\uc138\ub77c\uba74 \ucd5c\ub300 \uc2ec\ubc15\uc218 \uc57d 180, \ubaa9\ud45c \uad6c\uac04\uc740 108~126bpm\uc785\ub2c8\ub2e4. \uc774 \uacf5\uc2dd\uc740 \ub300\ub7b5\uc801\uc778 \ucd94\uc815\uce58\uc774\ubbc0\ub85c \ucc38\uace0\uc6a9\uc73c\ub85c \uc4f0\uc2dc\uae30 \ubc14\ub78d\ub2c8\ub2e4.<\/li>\n<li><strong>\ud398\uc774\uc2a4 \uc9c0\ud0a4\uae30:<\/strong> 1km\ub2f9 7\ubd84 \uc548\ud30e, \uc228\uc774 \ucc28\uc9c0 \uc54a\uace0 \uc606 \uc0ac\ub78c\uacfc \ub300\ud654\ud560 \uc218 \uc788\ub294 \uc18d\ub3c4\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4. \ub354 \ube68\ub9ac \uac00\uace0 \uc2f6\uc740 \ub9c8\uc74c\uc774 \ub4e4\uc5b4\ub3c4 \uadf8\ub300\ub85c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<li><strong>\uc8fc 3\ud68c \uc774\uc0c1, \ud68c\ub2f9 30\ubd84 \uc774\uc0c1:<\/strong> \uc2ec\ud3d0 \uae30\ub2a5\uc758 \ud5a5\uc0c1\uc740 \ud55c \ubc88\uc758 \uac15\ud55c \uc6b4\ub3d9\uc774 \uc544\ub2c8\ub77c \uafb8\uc900\ud55c \ub204\uc801\uc758 \uacb0\uacfc\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>\ub300\ud654 \ud14c\uc2a4\ud2b8:<\/strong> \ub2ec\ub9ac\uba74\uc11c \ubb38\uc7a5\uc73c\ub85c \ub9d0\ud560 \uc218 \uc788\uc73c\uba74 \uc8742\uc5d0 \uac00\uae5d\uc2b5\ub2c8\ub2e4. \ub2e8\uc5b4\ub9cc \uaca8\uc6b0 \ub098\uc628\ub2e4\uba74 \ub108\ubb34 \ube60\ub978 \uac83\uc785\ub2c8\ub2e4.<\/li>\n<li><strong>4~8\uc8fc \uacc4\ud68d:<\/strong> \ubab8\uc73c\ub85c \ub290\ub07c\ub294 \ubcc0\ud654\ub294 \ube60\ub974\uba74 4\uc8fc, \ub69c\ub837\ud55c \uc2ec\ud3d0 \ubcc0\ud654\ub294 8\uc8fc \uc774\uc0c1 \uac78\ub9ac\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \uc870\uae09\ud574\ud558\uc9c0 \ub9d0\uace0 \ud398\uc774\uc2a4\ub97c \uc720\uc9c0\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>\uc624\ub298\uc740 \ube68\ub9ac \ub2ec\ub9ac\uace0 \uc2f6\uc740 \uc695\uc2ec\uc744 \uc7a0\uc2dc \ub0b4\ub824\ub193\uace0, \ud3b8\ud55c \ud398\uc774\uc2a4\ub85c 30\ubd84\ub9cc \ub2ec\ub824 \ubcf4\uc2dc\uae30 \ubc14\ub78d\ub2c8\ub2e4. \ucc98\uc74c\uc5d0\ub294 &#8220;\uc774\uac8c \uc6b4\ub3d9\uc778\uac00&#8221; \uc2f6\uaca0\uc9c0\ub9cc \uadf8 \ub290\ub08c\uc774 \ubc14\ub85c \uc8742\uc758 \uc18d\ub3c4\uc785\ub2c8\ub2e4. \ub354 \ucc9c\ucc9c\ud788, \ub354 \uc624\ub798 \ub2ec\ub9ac\ub294 \uac83\uc774 \ubab8\uc744 \uafb8\uc900\ud788 \uac15\ud558\uac8c \ub9cc\ub4dc\ub294 \ubc29\ubc95\uc785\ub2c8\ub2e4. \uc2ec\uc7a5 \uc9c8\ud658\uc774 \uc788\uac70\ub098 \ubcf5\uc6a9 \uc911\uc778 \uc57d\uc774 \uc2ec\ubc15\uc218\uc5d0 \uc601\ud5a5\uc744 \uc900\ub2e4\uba74 \ubaa9\ud45c \uc2ec\ubc15\uc218\ub97c \uc758\uc0ac\uc640 \uc0c1\uc758\ud574 \uc815\ud558\uc2dc\uae30 \ubc14\ub78d\ub2c8\ub2e4.<\/p>\n<h2>\ucc38\uace0 \uc790\ub8cc<\/h2>\n<ul>\n<li><a href=\"https:\/\/kormedi.com\/2730188\/\" rel=\"nofollow noopener\" target=\"_blank\">\uac74\uac15\ud55c \ub178\ud654 \uc704\ud574 &#8216;\ucd5c\ub300\uc0b0\uc18c\uc12d\ucde8\ub7c9&#8217; \ub192\uc774\ub294 \ubc29\ubc95\uc740?<\/a> \u2014 \ucf54\uba54\ub514\ub2f7\ucef4<\/li>\n<li><a href=\"https:\/\/www.mdjournal.kr\/news\/articleView.html?idxno=41449\" rel=\"nofollow noopener\" target=\"_blank\">\uc8742 \ud2b8\ub808\uc774\ub2dd, \ub290\ub9ac\uac8c \ub2ec\ub9ac\uae30\uc758 \ud798<\/a> \u2014 \uc5e0\ub514\uc800\ub110<\/li>\n<li><a href=\"https:\/\/www.wikitree.co.kr\/articles\/995298\" rel=\"nofollow noopener\" target=\"_blank\">&#8220;\uc18d\ub3c4\ub97c \ub2a6\ucdb0\uc57c \uac74\uac15\ud574\uc9c4\ub2e4&#8221;\u2026 \uc2ac\ub85c\uc6b0\uc870\uae45\uc758 \ub180\ub77c\uc6b4 \ud6a8\uacfc 5\uac00\uc9c0<\/a> \u2014 \uc704\ud0a4\ud2b8\ub9ac<\/li>\n<li><a href=\"https:\/\/www.khan.co.kr\/article\/202604110900015\" rel=\"nofollow noopener\" target=\"_blank\">\uc0b4\uc9dd \uc228\ucc28\ub294 &#8216;\uc8742 \uc6b4\ub3d9&#8217;\uc774 \ub300\uc138?<\/a> \u2014 \uacbd\ud5a5\uc2e0\ubb38<\/li>\n<\/ul>\n<h2>\ud568\uaed8 \uc77d\uc73c\uba74 \uc88b\uc740 \uae00<\/h2>\n<ul>\n<li><a href=\"https:\/\/soritok.com\/slow7\/coffee-before-slow-jogging-caffeine-effect\/\">\uc6b4\ub3d9 \uc804 \ucee4\ud53c, \uc2ac\ub85c\uc6b0\uc870\uae45\uc5d0 \ub3c4\uc6c0\uc774 \ub420\uae4c? \uc591\uacfc \ud0c0\uc774\ubc0d<\/a><\/li>\n<li><a href=\"https:\/\/soritok.com\/slow7\/slow-jogging-motivation-plateau\/\">\uc2ac\ub85c\uc6b0\uc870\uae45 \uad8c\ud0dc\uae30, \ud55c\ub450 \ub2ec \ucc28\uc5d0 \ub118\uae30\ub294 4\uc8fc \ud50c\ub79c<\/a><\/li>\n<li><a href=\"https:\/\/soritok.com\/slow7\/forefoot-strike-knee-pain-slow-jogging\/\">\uc55e\uafc8\uce58 \ucc29\uc9c0, \ubb34\ub98e \ud1b5\uc99d \uc904\uc77c \uc218 \uc788\uc744\uae4c?<\/a><\/li>\n<li><a href=\"https:\/\/soritok.com\/slow7\/slow-jogging-mindset-speed-ego\/\">\uc2ac\ub85c\uc6b0\uc870\uae45 \uc18d\ub3c4 \uc695\uc2ec, \uc65c \ub290\ub9ac\uac8c \ub2ec\ub824\uc57c \ud560\uae4c?<\/a><\/li>\n<\/ul>\n<hr>\n<p style=\"font-size:0.8em; color:#999; line-height:1.6;\"><small>\u203b \uc774 \uae00\uc740 \uc2ac\ub85c\uc6b0\uc870\uae45\uc5d0 \ub300\ud55c \uc77c\ubc18\uc801\uc778 \uc815\ubcf4 \uc81c\uacf5\uc744 \ubaa9\uc801\uc73c\ub85c \ud558\uba70, \uc758\ud559\uc801 \uc9c4\ub2e8\uc774\ub098 \uce58\ub8cc\ub97c \ub300\uc2e0\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uc9c0\ubcd1\uc774 \uc788\uac70\ub098 \ubd80\uc0c1 \uc774\ub825\uc774 \uc788\ub2e4\uba74 \uc6b4\ub3d9 \uc2dc\uc791 \uc804 \uc804\ubb38\uac00(\uc758\uc0ac\u00b7\ud2b8\ub808\uc774\ub108)\uc640 \uc0c1\ub2f4\ud558\uc2dc\uae30 \ubc14\ub78d\ub2c8\ub2e4. \uc790\uae30 \ubab8 \uc0c1\ud0dc\uc5d0 \ub9de\ucdb0 \ubb34\ub9ac \uc5c6\uc774 \uc2dc\uc791\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \uc911\uc694\ud569\ub2c8\ub2e4.<\/small><\/p>\n<p><!-- slow7-quality:v2 --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ucd5c\ub300 \uc2ec\ubc15\uc218\uc758 60~70%\ub85c \ucc9c\ucc9c\ud788 \ub2ec\ub9ac\ub294 \uc8742 \uc2ac\ub85c\uc6b0\uc870\uae45\uc740 \ubbf8\ud1a0\ucf58\ub4dc\ub9ac\uc544\uc640 \uc2ec\uc7a5 \uae30\ub2a5\uc744 \ud0a4\uc6cc VO2max\uc758 \uae30\ubc18\uc744 \ub9cc\ub4dc\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc6d0\ub9ac, \uac15\ub3c4 \ube44\uad50\ud45c, \uc2ec\ubc15\uc218 \uacc4\uc0b0\ubc95\uc744 \uc815\ub9ac\ud588\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"author":1,"featured_media":368,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[35],"tags":[79,4,3,81,80],"class_list":["post-369","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-35","tag-vo2max","tag-4","tag-3","tag-81","tag-80"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\ub290\ub9ac\uac8c \ub2ec\ub824\ub3c4 VO2max\uac00 \uc624\ub97c\uae4c? \uc8742 \uc2ac\ub85c\uc6b0\uc870\uae45 - \uc2ac\ub85c\uc6b07<\/title>\n<meta name=\"description\" content=\"\ucd5c\ub300 \uc2ec\ubc15\uc218\uc758 60~70%\ub85c \ucc9c\ucc9c\ud788 \ub2ec\ub9ac\ub294 \uc8742 \uc2ac\ub85c\uc6b0\uc870\uae45\uc740 \ubbf8\ud1a0\ucf58\ub4dc\ub9ac\uc544\uc640 \uc2ec\uc7a5 \uae30\ub2a5\uc744 \ud0a4\uc6cc VO2max\uc758 \uae30\ubc18\uc744 \ub9cc\ub4dc\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc6d0\ub9ac, \uac15\ub3c4 \ube44\uad50\ud45c, \uc2ec\ubc15\uc218 \uacc4\uc0b0\ubc95\uc744 \uc815\ub9ac\ud588\uc2b5\ub2c8\ub2e4.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/soritok.com\/slow7\/slow-jogging-vo2max-zone2\/\" \/>\n<meta property=\"og:locale\" content=\"ko_KR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\ub290\ub9ac\uac8c \ub2ec\ub824\ub3c4 VO2max\uac00 \uc624\ub97c\uae4c? \uc8742 \uc2ac\ub85c\uc6b0\uc870\uae45 - \uc2ac\ub85c\uc6b07\" \/>\n<meta property=\"og:description\" content=\"\ucd5c\ub300 \uc2ec\ubc15\uc218\uc758 60~70%\ub85c \ucc9c\ucc9c\ud788 \ub2ec\ub9ac\ub294 \uc8742 \uc2ac\ub85c\uc6b0\uc870\uae45\uc740 \ubbf8\ud1a0\ucf58\ub4dc\ub9ac\uc544\uc640 \uc2ec\uc7a5 \uae30\ub2a5\uc744 \ud0a4\uc6cc VO2max\uc758 \uae30\ubc18\uc744 \ub9cc\ub4dc\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc6d0\ub9ac, \uac15\ub3c4 \ube44\uad50\ud45c, \uc2ec\ubc15\uc218 \uacc4\uc0b0\ubc95\uc744 \uc815\ub9ac\ud588\uc2b5\ub2c8\ub2e4.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/soritok.com\/slow7\/slow-jogging-vo2max-zone2\/\" \/>\n<meta property=\"og:site_name\" content=\"\uc2ac\ub85c\uc6b07\" \/>\n<meta property=\"article:published_time\" content=\"2026-10-26T01:00:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-11-08T13:40:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/soritok.com\/slow7\/wp-content\/uploads\/2026\/10\/1792973030_e_vo2max.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"yolkacd\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" 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