{"id":49,"date":"2026-06-15T15:00:04","date_gmt":"2026-06-15T15:00:04","guid":{"rendered":"https:\/\/slow7.soritok.com\/?p=49"},"modified":"2026-10-20T16:02:35","modified_gmt":"2026-10-20T16:02:35","slug":"zone-2-heart-rate-slow-jogging","status":"publish","type":"post","link":"https:\/\/soritok.com\/slow7\/zone-2-heart-rate-slow-jogging\/","title":{"rendered":"\ucd5c\ub300\uc2ec\ubc15 60-70%, \uc2ac\ub85c\uc6b0\uc870\uae45\uc758 \uc815\ud655\ud55c \uc2ec\ubc15\uc874 \uc124\uc815\ubc95"},"content":{"rendered":"<p><strong>\uc2ac\ub85c\uc6b0\uc870\uae45\uc740 \uadf8\ub0e5 \ub290\ub9ac\uac8c \ub6f0\ub294 \uac8c \uc544\ub2c8\uc57c.<\/strong> \uc801\ub2f9\ud55c \uc2ec\ubc15\uc218 \uad6c\uac04, \ud754\ud788 \uc8742(Zone 2)\ub77c\uace0 \ubd80\ub974\ub294 \ubc94\uc704\uc5d0\uc11c \uc6c0\uc9c1\uc77c \ub54c \uc624\ub798, \ud3b8\ud558\uac8c \uc774\uc5b4 \uac08 \uc218 \uc788\uc5b4. \ucd5c\ub300\uc2ec\ubc15\uc758 60~70% \uc601\uc5ed\uc774 \uc65c \uc2ac\ub85c\uc6b0\uc870\uae45\uacfc \uc798 \ub9de\ub294\uc9c0, \ub0b4 \uad6c\uac04\uc740 \uc5b4\ub5bb\uac8c \ucc3e\ub294\uc9c0 \uc624\ub298 \ucc28\uadfc\ucc28\uadfc \uc815\ub9ac\ud574 \ubcf4\uc790.<\/p>\n<h2>\uc8742 \ud2b8\ub808\uc774\ub2dd\uc774 \uc2ac\ub85c\uc6b0\uc870\uae45\uc758 \uc815\uccb4\uc131<\/h2>\n<figure><img decoding=\"async\" src=\"https:\/\/soritok.com\/slow7\/wp-content\/uploads\/2026\/06\/pexels_8346681.jpg\" alt=\"\ucd5c\ub300\uc2ec\ubc15\uc758 60-70% - \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\/@kampus\" rel=\"nofollow\" target=\"_blank\">Kampus Production<\/a> on Pexels<\/figcaption><\/figure>\n<p>\uc2ac\ub85c\uc6b0\uc870\uae45\uc740 \ub2e8\uc21c\ud55c &#8216;\ub290\ub9b0 \ub2ec\ub9ac\uae30&#8217;\uac00 \uc544\ub2c8\ub77c <strong>\uac15\ub3c4\ub97c \uc758\uc2dd\ud558\uba70 \ud558\ub294 \uc6b4\ub3d9<\/strong>\uc774\uc57c. \ubbf8\uad6d\uc2ec\uc7a5\ud611\ud68c(AHA)\ub294 \ucd5c\ub300\uc2ec\ubc15\uc218\uc758 \uc57d 50~70%\ub97c \uc911\uac15\ub3c4, 70~85%\ub97c \uace0\uac15\ub3c4\ub85c \ub098\ub204\ub294\ub370, \uc8742\ub294 \uc774 \uc911\uac15\ub3c4 \ubc94\uc704 \uc548\ucabd, \ub300\ub7b5 \ucd5c\ub300\uc2ec\ubc15\uc758 60~70% \uc5b8\uc800\ub9ac\ub97c \uac00\ub9ac\ud0a4\ub294 \ub9d0\ub85c \ub9ce\uc774 \uc4f0\uc5ec. \uc774 \uad6c\uac04\uc740 \uc228\uc774 \ud06c\uac8c \ucc28\uc9c0 \uc54a\uc544\uc11c \uc624\ub798 \uc9c0\uc18d\ud558\uae30 \uc88b\uace0, \uafb8\uc900\ud788 \ud558\uba74 \uc720\uc0b0\uc18c \uccb4\ub825\uc744 \uae30\ub974\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\uc5b4. \uadf8\ub798\uc11c \uc2ac\ub85c\uc6b0\uc870\uae45\uacfc \uad81\ud569\uc774 \uc798 \ub9de\ub294 \uac70\uc57c.<\/p>\n<h2>\ucd5c\ub300\uc2ec\ubc15 \uacc4\uc0b0\ud558\uace0 \uc8742 \uad6c\uac04 \ucc3e\uae30<\/h2>\n<p>\uba3c\uc800 \uc790\uc2e0\uc758 \ucd5c\ub300\uc2ec\ubc15\uc744 \uc5b4\ub9bc\ud574\uc57c \ud574. \uac00\uc7a5 \uac04\ub2e8\ud55c \uacc4\uc0b0\ubc95\uc740 \uc774\uac70\uc57c:<\/p>\n<ul>\n<li><strong>\uc608\uc0c1 \ucd5c\ub300\uc2ec\ubc15 = 220 &#8211; \ub098\uc774<\/strong> (\uae30\ubcf8 \uacf5\uc2dd)<\/li>\n<li>45\uc138\ub77c\uba74: 220 &#8211; 45 = 175\ud68c\/\ubd84\uc774 \uc608\uc0c1 \ucd5c\ub300\uc2ec\ubc15<\/li>\n<li>\uc8742 \uad6c\uac04 = 175 \u00d7 0.6 ~ 175 \u00d7 0.7 = <strong>105~123\ud68c\/\ubd84<\/strong><\/li>\n<\/ul>\n<p>\ub2e8, \uc774 \uacf5\uc2dd\uc740 \ud3c9\uade0\uc801\uc778 \ucd94\uc815\uce58\ub77c \uc2e4\uc81c \ucd5c\ub300\uc2ec\ubc15\uacfc \uaf64 \ucc28\uc774 \ub098\ub294 \uc0ac\ub78c\ub3c4 \uc788\uc5b4. \uadf8\ub9ac\uace0 \uc2ec\uc7a5 \uc9c8\ud658\uc774 \uc788\uac70\ub098 \uc2ec\ubc15\uc218\uc5d0 \uc601\ud5a5\uc744 \uc8fc\ub294 \uc57d\uc744 \uba39\uace0 \uc788\ub2e4\uba74 \uc774 \uc22b\uc790\uac00 \ub9de\uc9c0 \uc54a\uc744 \uc218 \uc788\uc73c\ub2c8, \ubaa9\ud45c \uc2ec\ubc15\uc740 \ub2f4\ub2f9 \uc758\ub8cc\uc9c4\uc5d0\uac8c \uba3c\uc800 \ud655\uc778\ud558\ub294 \uac8c \uc548\uc804\ud574.<\/p>\n<p>\uadf8\ub798\uc11c \uc22b\uc790\uc640 \ud568\uaed8 &#8220;\ubab8\uc758 \ub290\ub08c&#8221;\ub3c4 \uac19\uc774 \ubcf4\ub294 \uac8c \uc88b\uc544. \ub9d0\uc740 \ud3b8\ud558\uac8c \ud560 \uc218 \uc788\uc9c0\ub9cc \ub178\ub798\ub294 \ud798\ub4e0 \uc815\ub3c4\uba74 \uc911\uac15\ub3c4, \uba87 \ub9c8\ub514 \ud558\uace0 \uc228\uc744 \ubab0\uc544\uc26c\uc5b4\uc57c \ud558\uba74 \uace0\uac15\ub3c4\ub77c\uace0 \ubcf4\uba74 \ub3fc.<\/p>\n<h2>7\ubd84 \ud398\uc774\uc2a4\ub85c \uc8742 \uc720\uc9c0\ud558\uae30<\/h2>\n<p>\uc2ac\ub85c\uc6b07\uc758 \ud575\uc2ec\uc778 &#8216;7\ubd84 \ud398\uc774\uc2a4&#8217;\ub294 \ub9ce\uc740 \ucd08\ubcf4 \ub7ec\ub108\uac00 \ub300\ud654\ud558\uba70 \ub6f8 \uc218 \uc788\ub294 \uc18d\ub3c4\ub97c \uae30\uc900\uc73c\ub85c \uc7a1\uc740 \uac70\uc57c. \ubb3c\ub860 \uccb4\ub825\uc5d0 \ub530\ub77c \uc774\ubcf4\ub2e4 \ub354 \ub290\ub824\uc57c \uc8742\uc5d0 \uba38\ubb34\ub294 \uc0ac\ub78c\ub3c4 \uc788\uc5b4. \ud575\uc2ec\uc740 <strong>\uc2dc\uacc4\ub97c \uc548 \ubd10\ub3c4 \uc228\uc774 \ud3b8\ud558\uace0 \uc606 \uc0ac\ub78c\uacfc \ub300\ud654\uac00 \ub418\ub294<\/strong> \uc18d\ub3c4\uc57c.<\/p>\n<p>\ub098\ub3c4 \uc606 \uc0ac\ub78c\uacfc \ub300\ud654\ub418\ub294 \uc18d\ub3c4\ub85c \ub2a6\ucdc4\ub354\ub2c8 30\ubd84\uc774 \ud6e8\uc52c \uc218\uc6d4\ud574\uc84c\uc5b4. \ud398\uc774\uc2a4\ub97c 7\ubd84\ubcf4\ub2e4 \ube60\ub974\uac8c \uc62c\ub9ac\uc9c0 \uc54a\uc73c\ub824\uace0 \ub178\ub825\ud558\uace0, \ubab8\uc744 \ub611\ubc14\ub85c \uc138\uc6b0\ub2c8\uae4c \ub354 \ud3b8\ud574\uc9c0\ub354\ub77c. \uc2a4\ub9c8\ud2b8\uc6cc\uce58\ub098 \uc2ec\ubc15\uc218 \ubc34\ub4dc\ub85c \uc2e4\uc2dc\uac04 \ud655\uc778\ud558\uba74 \ucc98\uc74c\uc5d4 \uc5b4\uc0c9\ud574\ub3c4 \uba87 \uc8fc \uc9c0\ub098\uba74 &#8220;\uc774 \uc815\ub3c4\uac00 \ub0b4 \uc8742\uad6c\ub098&#8221; \ud558\ub294 \uac10\uac01\uc774 \uc0dd\uae38 \uac70\uc57c.<\/p>\n<h2>\uc8742 \uc6b4\ub3d9\uc774 \uc8fc\ub294 \uc801\uc751 \ud6a8\uacfc<\/h2>\n<p>\uc911\uac15\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \uafb8\uc900\ud788 \ud558\uba74 \uc774\ub7f0 \ubcc0\ud654\ub97c \uae30\ub300\ud574 \ubcfc \uc218 \uc788\uc5b4:<\/p>\n<ul>\n<li>\uadfc\uc721\uc774 \uc5d0\ub108\uc9c0\ub97c \ub9cc\ub4dc\ub294 \ub2a5\ub825\uc774 \uc88b\uc544\uc838 \uc720\uc0b0\uc18c \uccb4\ub825 \ud5a5\uc0c1\uc5d0 \ub3c4\uc6c0<\/li>\n<li>\uc9c0\ubc29\uc744 \uc5d0\ub108\uc9c0\uc6d0\uc73c\ub85c \uc4f0\ub294 \ub2a5\ub825\uc774 \uc88b\uc544\uc9c8 \uc218 \uc788\uc74c<\/li>\n<li>\uc2ec\uc7a5 \ud6a8\uc728\uc774 \uc88b\uc544\uc838 \uac19\uc740 \uc18d\ub3c4\uc5d0\uc11c \uc2ec\ubc15\uc218\uac00 \uc870\uae08\uc529 \ub0ae\uc544\uc9c0\ub294 \uacbd\ud5d8\uc744 \ud558\uae30\ub3c4 \ud568<\/li>\n<li>\uac15\ub3c4\uac00 \ub0ae\uc544 \ubab8\uc5d0 \ubb34\ub9ac\uac00 \ub35c \uac00\ub2c8 \uafb8\uc900\ud788 \uc774\uc5b4 \uac00\uae30 \uc26c\uc6c0<\/li>\n<\/ul>\n<p>\uc138\uacc4\ubcf4\uac74\uae30\uad6c(WHO)\ub3c4 \uc131\uc778\uc5d0\uac8c \uc8fc 150~300\ubd84\uc758 \uc911\uac15\ub3c4 \uc720\uc0b0\uc18c \ud65c\ub3d9\uc744 \uad8c\ud558\ub294\ub370, \uc8742 \uc2ac\ub85c\uc6b0\uc870\uae45\uc740 \uc774 \uc2dc\uac04\uc744 \ucc44\uc6b0\uae30 \uc88b\uc740 \ubc29\ubc95 \uc911 \ud558\ub098\uc57c. \ub2e4\uc2dc \ub9d0\ud574 <strong>\ucc9c\ucc9c\ud788 \uc624\ub798 \ub6f0\ub294 \uc2b5\uad00\uc774 \ubab8\uc758 &#8216;\uc7a5\uac70\ub9ac \uccb4\uc9c8&#8217;<\/strong>\uc744 \ub9cc\ub4dc\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\ub2e4\ub294 \uac70\uc9c0. \ubcc0\ud654\uc758 \uc18d\ub3c4\uc640 \uc815\ub3c4\ub294 \uac1c\uc778\ucc28\uac00 \ud06c\ub2e4\ub294 \uac74 \uaf2d \uae30\uc5b5\ud574.<\/p>\n<h2>\uc2ec\ubc15\uc218 \uae30\ubc18 \uc2ac\ub85c\uc6b0\uc870\uae45 \uc2dc\uc791 \uccb4\ud06c\ub9ac\uc2a4\ud2b8<\/h2>\n<p><strong>\uc624\ub298\ubd80\ud130 \uc8742\ub85c \ucd9c\ubc1c\ud558\uc790.<\/strong><\/p>\n<ul>\n<li>\uc790\uc2e0\uc758 \ub098\uc774\ub85c \uc608\uc0c1 \ucd5c\ub300\uc2ec\ubc15 \uacc4\uc0b0\ud558\uae30<\/li>\n<li>\uc8742 \uad6c\uac04(\ucd5c\ub300\uc2ec\ubc15 60~70%) \uba54\ubaa8\ud558\uae30<\/li>\n<li>\uc2a4\ub9c8\ud2b8\uc6cc\uce58\ub098 \uc2ec\ubc15\uc13c\uc11c \uc900\ube44 (\uc5c6\uc73c\uba74 &#8216;\ub300\ud654 \uac00\ub2a5 \uc18d\ub3c4&#8217; \ub290\ub08c\uc73c\ub85c \uc2dc\uc791)<\/li>\n<li>\uc8fc 3\ud68c, \ud55c \ubc88\uc5d0 30\ubd84 \uc548\ud30e \uc8742 \uc720\uc9c0 \uc6b4\ub3d9 \uc608\uc57d (\ucd08\ubcf4\ub77c\uba74 20\ubd84\ubd80\ud130)<\/li>\n<li>\ucc98\uc74c 2\uc8fc\ub294 &#8216;\uc18d\ub3c4&#8217;\ubcf4\ub2e4 &#8216;\uc2ec\ubc15\uc218 \uc548\uc815&#8217;\uc5d0 \uc9d1\uc911<\/li>\n<\/ul>\n<p>\uc2ac\ub85c\uc6b0\uc870\uae45\uc740 \ube60\ub978 \uc0ac\ub78c\uc774 \uc774\uae30\ub294 \uac8c \uc544\ub2c8\ub77c <strong>\ud3b8\uc548\ud55c \uc2ec\ubc15\uc874\uc5d0\uc11c \uafb8\uc900\ud788 \ubc84\ud2f0\ub294 \uc0ac\ub78c\uc774 \uc774\uae30\ub294 \uc6b4\ub3d9<\/strong>\uc774\uc57c. \ub098\ub3c4 \uc694\uc998\uc740 \ub354 \ucc9c\ucc9c\ud788, \ub354 \uc624\ub798 \ub6f0\ub824\uace0 \ub178\ub825\ud558\uace0 \uc788\uc5b4. \ucd5c\ub300\uc2ec\ubc15 60~70%\uc758 \uc8742\uc5d0\uc11c \uc2dc\uc791\ud574\uc11c \ub108\ub9cc\uc758 7\ubd84 \ud398\uc774\uc2a4\ub97c \ucc3e\uc544\ubcf4\uc790. \uac00\uc790!<\/p>\n<h2>\ucc38\uace0 \uc790\ub8cc<\/h2>\n<ul>\n<li><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/target-heart-rates\" rel=\"nofollow noopener\" target=\"_blank\">Target Heart Rates Chart<\/a> \u2014 American Heart Association<\/li>\n<li><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/HealthyLiving\/exercise-intensity\" rel=\"nofollow noopener\" target=\"_blank\">Exercise intensity<\/a> \u2014 Better Health Channel (\ud638\uc8fc \ube45\ud1a0\ub9ac\uc544\uc8fc \ubcf4\uac74\ubd80)<\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK566048\/\" rel=\"nofollow noopener\" target=\"_blank\">WHO Guidelines on Physical Activity and Sedentary Behaviour<\/a> \u2014 \uc138\uacc4\ubcf4\uac74\uae30\uad6c(WHO)<\/li>\n<\/ul>\n<h2>\ud568\uaed8 \uc77d\uc73c\uba74 \uc88b\uc740 \uae00<\/h2>\n<ul>\n<li><a href=\"https:\/\/soritok.com\/slow7\/?p=43\">\uc800\ub141 \uc2ac\ub85c\uc6b0\uc870\uae45\uc73c\ub85c \uc2dd\ud6c4 \ud608\ub2f9 \uc2a4\ud30c\uc774\ud06c \uc904\uc774\uae30<\/a><\/li>\n<li><a href=\"https:\/\/soritok.com\/slow7\/?p=39\">\uc2ac\ub85c\uc6b0\uc870\uae45 \uc0c1\uccb4 \uc790\uc138 \uac00\uc774\ub4dc | \uace8\ubc18 \uc704\ub85c \ucb49 \ud3b4\uae30<\/a><\/li>\n<li><a href=\"https:\/\/soritok.com\/slow7\/?p=30\">\uc2ac\ub85c\uc6b0\uc870\uae45\uacfc \ub1cc \uc131\uc7a5 \ubb3c\uc9c8(BDNF), \ub1cc \uac74\uac15\uc5d0 \ub3c4\uc6c0\uc774 \ub420\uae4c<\/a><\/li>\n<li><a href=\"https:\/\/soritok.com\/slow7\/?p=27\">\uc2ac\ub85c\uc6b0\uc870\uae45\uc73c\ub85c \ubbf8\ud1a0\ucf58\ub4dc\ub9ac\uc544 \uc99d\uc2dd, \uae30\ucd08\ub300\uc0ac \uc62c\ub9ac\uae30<\/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:v1 --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc2ac\ub85c\uc6b0\uc870\uae45\uc740 \ucd5c\ub300\uc2ec\ubc15\uc758 60-70% \uc8742 \ud2b8\ub808\uc774\ub2dd\uc774\ub2e4. 7\ubd84 \ud398\uc774\uc2a4\ub85c \ub6f0\uba74\uc11c \uc9c0\ubc29\uc5f0\uc18c\uc640 \uc2ec\uc7a5 \uac74\uac15\uc744 \ub3d9\uc2dc\uc5d0 \ucc59\uae30\ub294 \ubc29\ubc95\uc744 \ubc30\uc6cc\ubcf4\uc790.<\/p>\n","protected":false},"author":1,"featured_media":48,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34],"tags":[5,4,3,18,30],"class_list":["post-49","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-34","tag-5","tag-4","tag-3","tag-18","tag-30"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\ucd5c\ub300\uc2ec\ubc15 60-70%, \uc2ac\ub85c\uc6b0\uc870\uae45\uc758 \uc815\ud655\ud55c \uc2ec\ubc15\uc874 \uc124\uc815\ubc95 - \uc2ac\ub85c\uc6b07<\/title>\n<meta name=\"description\" content=\"\uc2ac\ub85c\uc6b0\uc870\uae45\uc740 \ucd5c\ub300\uc2ec\ubc15\uc758 60-70% \uc8742 \ud2b8\ub808\uc774\ub2dd\uc774\ub2e4. 7\ubd84 \ud398\uc774\uc2a4\ub85c \ub6f0\uba74\uc11c \uc9c0\ubc29\uc5f0\uc18c\uc640 \uc2ec\uc7a5 \uac74\uac15\uc744 \ub3d9\uc2dc\uc5d0 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