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<p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">일반적으로&nbsp;<strong style="box-sizing: border-box;">“피로(Fatigue)는&nbsp;</strong><span class="text13" style="border: 0px; margin: 0px; padding: 0px; box-sizing: border-box;"><strong style="box-sizing: border-box;">연속 및 반복되는 정신적·육체적 작업에 수반해서 발생하는 심신기능의 저하상태”</strong>라고 정의된다. 이는 일상 생활에서 겪는 피로에 해당한다. 피로를 풀지 않고, 누적되도록 방치하면 삶의 질이 떨어지는 것을 넘어 심각한 상황이 발생할 수 있다. 가장 심각한 상황이 번아웃과 과로사다.</span></span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">그렇다면&nbsp;</span><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">운동할 때 느끼는 피로 즉, 무게를 더 이상 들어 올릴 수 없다든지, 등산을 하거나 장거리 달리기를 할 때 더는 다리 근육을 움직일 수 없는 경우처럼 운동 중 혹은 운동 후에 쌓인 피로는 어떤 의미일까?</span></p><h2 style="border: 0px; margin: 30px 0px 20px; padding: 0px; font-weight: 400; font-family: Roboto, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; color: rgb(17, 17, 17); font-size: 27px; line-height: 38px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 14pt;"><span style="box-sizing: border-box;"><strong style="box-sizing: border-box;">운동 피로를 쌓이도록 방치하면 어떤 일이 일어날까?</strong></span></span></h2><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">운동 피로 (필자는 이것을&nbsp;<strong style="box-sizing: border-box;">‘운동 피로’</strong>라 부르는데, 운동생리학에서는 보통 ‘근육 피로’라고 표현한다) 의 원인은 근육 내부에서 일어나는&nbsp;<strong style="box-sizing: border-box;">‘말초 피로(Peripheral Fatigue)’</strong>와 운동단위 수준에서의 변화 외에도 뇌 또는 중추신경계의 변화 또한&nbsp;<strong style="box-sizing: border-box;">‘중추 피로(Central Fatigue)’</strong>를 초래할 수 있다. 이 중 어느 하나만으로 운동 피로의 모든 상황을 설명할 수 없는 이유는 일반 피로와 마찬가지로 여러 가지 원인이 함께 작용하면서 발생하기 때문이다.</span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">운동 피로의 기전은 운동의 형태와 강도, 운동하는 근육의 근섬유 유형, 트레이닝 상태, 그리고 심지어 섭취한 식단에서 좌우된다. 운동 피로에 관한 많은 의문이, 특히 근섬유 내부의 피로 발생 장소 등이 여전히 풀리지 않은 채로 남아 있다.&nbsp;&nbsp;</span></p><h3 style="border: 0px; margin: 27px 0px 17px; padding: 0px; font-weight: 400; font-family: Roboto, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; color: rgb(17, 17, 17); font-size: 22px; line-height: 30px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: verdana, geneva, sans-serif; box-sizing: border-box; font-size: 14pt; color: rgb(51, 102, 255);"><strong style="box-sizing: border-box;">운동 중 혹은 운동 후에 나타나는 피로의 원인은 무엇일까?</strong></span></h3><hr style="visibility: hidden; position: absolute; top: -9999px; left: -9999px; width: 0px; height: 0px; font-size: 15px; line-height: 0; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: content-box; color: rgb(34, 34, 34); font-family: Verdana, Geneva, sans-serif;"><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">운동하는 근육이 피로를 느끼게 되면 운동 동작을 제대로 할 수 없게 되는데, 근육 종류에 따라서 피로를 느끼는 정도에 차이가 있다. 근육 중 흰색을 띠고 빠른 속도로 수축해 백근 혹은 속근으로 불리는<strong style="box-sizing: border-box;"><span style="border: 0px; margin: 0px; padding: 0px; font-weight: normal; box-sizing: border-box; color: rgb(255, 0, 0);">&nbsp;백색근(White Muscle, fast-twitch muscle)은 강한 힘을 발휘하기 용이하지만 쉽게 피로해진다.</span>&nbsp;</strong></span><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">대표적인 근육이 손가락 근육으로 웨이트 트레이닝 시 먼저 지치는 근육 중 하나다.</span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">턱걸이나 랫풀다운처럼 바를 당기거나 데드리프트처럼 바를 잡고 버텨야 하는 동작에서 손가락 근육이 먼저 지치게 되면 동작을 수행할 수 있는 힘이 남아 있어도 손가락 힘이 빠져 동작을 할 수 없게 된다. 그래서 손가락 근육을 강화할 수 있도록 악력기 등을 이용해 별도의 악력 운동이 필요하다.</span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">반면 붉은색을 띠고 백근보다 훨씬 오랫동안 운동을 할 수 있으며, 느리게 수축해 적근 혹은 지근으로 불리는&nbsp;<span style="border: 0px; margin: 0px; padding: 0px; box-sizing: border-box; color: rgb(255, 0, 0);"><strong style="box-sizing: border-box;">적색근(Red Muscle, slow-twitch muscle)은 쉽게 피로하지 않는 특징이 있다.</strong></span>&nbsp;적근에는&nbsp;<strong style="box-sizing: border-box;">미오글로빈</strong>(Myoglobin, 헴 단백질로 적색 색소를 함유하고 있어 조류나 포유류의 근육을 붉게 염색하는 물질)이라는 헴 단백질이 있으며, 비상시 쓸 수 있는 산소를 포함하고 있다.&nbsp;</span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">적근의 대표적인 근육은&nbsp;항중력 근육이다.&nbsp;<b style="box-sizing: border-box;">항중력근(Antigravity muscle)</b>은&nbsp;사람 혹은 동물이 서 있을 수 있게&nbsp;동원되는 근육을 말하는데,&nbsp;종아리 근육은 적근으로 대표되면서 항중력근에 속한다.&nbsp;<span style="border: 0px; margin: 0px; padding: 0px; box-sizing: border-box; color: rgb(255, 0, 0);"><strong style="box-sizing: border-box;">운동 피로의 첫 번째 원인을 정리하자면 근육 특성상 빨리 피로해지는 근육이 있다는 것이다.</strong></span></span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;"><strong style="box-sizing: border-box;"><span style="border: 0px; margin: 0px; padding: 0px; font-weight: normal; box-sizing: border-box; color: rgb(255, 0, 0);">운동 피로의 두 번째 원인은 에너지 고갈에 있다.</span>&nbsp;</strong>운동을 하게 되면 에너지원 중의 하나인&nbsp;<strong style="box-sizing: border-box;">포스포크레아틴(Phosphocreatine, PCr)</strong>,&nbsp;<strong style="box-sizing: border-box;">아데노신삼인산(Adenosine Triphosphate, ATP)</strong>,&nbsp;<strong style="box-sizing: border-box;">글리코겐(Glycogen)</strong>이 점차 고갈된다. 장시간 운동하는 근육에 처음 일어나는 현상은 포도당과 산소의 부족이다. 이때 포도당을 주입하면 더 오랫동안 운동을 할 수 있다.</span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">또한 근섬유에는 젖산 분자와 수소 이온 축적 같은 대사의 부산물이 쌓이게 되고 근육의 수축이 잘 이루어지지 않게 된다(이를 대사산증이라 함). 이 때문에 근육을 움직이는 게 힘들어진다.&nbsp;&nbsp;</span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;"><span style="border: 0px; margin: 0px; padding: 0px; box-sizing: border-box; color: rgb(255, 0, 0);"><strong style="box-sizing: border-box;">운동 피로의 세 번째 원인은 신경계에 있다.</strong></span>&nbsp;운동 피로 과정에는 신경계의 참여도 이루어지는데, 신경계는 근육에 있는 에너지원을 다 써버리지 못하도록 방해하는 역할을 한다. 다시 말해 근육이 피로를 느끼기 전에 이미 중추신경계가 먼저 피로를 느끼는 것이다.</span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">인체 신비 중 하나로 신경계의 방해가 없다면, 인체는 에너지원의 복구 없이 바닥날 때까지 쓰게 된다.&nbsp;</span><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">이처럼 에너지원이 고갈되거나 복구되지 못하면 근육은 움직일 수가 없다.&nbsp;<strong style="box-sizing: border-box;">이 외에도 운동 피로의 원인으로 저혈당, 혈액량 감소, 고체온 등이 있다.</strong></span></p><h3 style="border: 0px; margin: 27px 0px 17px; padding: 0px; font-weight: 400; font-family: Roboto, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; color: rgb(17, 17, 17); font-size: 22px; line-height: 30px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: verdana, geneva, sans-serif; box-sizing: border-box; color: rgb(51, 102, 255); font-size: 14pt;"><strong style="box-sizing: border-box;">운동 피로는 어떻게 풀 수 있나?</strong></span></h3><hr style="visibility: hidden; position: absolute; top: -9999px; left: -9999px; width: 0px; height: 0px; font-size: 15px; line-height: 0; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: content-box; color: rgb(34, 34, 34); font-family: Verdana, Geneva, sans-serif;"><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;"></span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">사용된 에너지원의 복구, 근육과 혈액에 쌓인 대사 부산물의 제거는&nbsp;<span style="border: 0px; margin: 0px; padding: 0px; box-sizing: border-box; color: rgb(255, 0, 0);"><strong style="box-sizing: border-box;">휴식</strong></span>을 통해서 이루어진다. 웨이트 트레이닝을 예로 들어보자. 1세트를 할 때 무한정 반복할 수는 없다. 더는 반복할 수 없는 시점이 되면 1세트를 마칠 수밖에 없다. 그런 다음 잠시 휴식 시간을 가져야 다시 에너지가 보충되고, 근육의 회복이 일어나 다음 세트를 할 수가 있는 것이다. 이때 가만히 쉬는 것이 아니라 운동한 부위를&nbsp;<span style="border: 0px; margin: 0px; padding: 0px; box-sizing: border-box; color: rgb(255, 0, 0);"><strong style="box-sizing: border-box;">스트레칭</strong></span>을 해주면 더욱 빨리 회복할 수 있다.</span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">하나의 프로그램으로 이루어진&nbsp;운동이&nbsp;끝난 후에는&nbsp;<span style="border: 0px; margin: 0px; padding: 0px; box-sizing: border-box; color: rgb(255, 0, 0);"><strong style="box-sizing: border-box;">영양섭취와 휴식</strong></span>을 통해서, 사용된 에너지원을 충전하고 쉬어야 근육에 쌓인 피로를 풀 수 있다. 더불어 스트레칭을 규칙적으로 해주면 더 빨리 회복할 수 있게 된다. 그러나 운동량이 너무 많은 상태가 장기간 지속하거나, 영양섭취와 휴식이 제대로 되지 않을 경우엔 운동 피로가 지속해서 쌓이게 된다.</span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">이때 운동효과의 감소, 면역력 저하, 근력 저하, 운동 의욕상실 등의 증세가 나타난다. 이를&nbsp;<strong style="box-sizing: border-box;"><span style="border: 0px; margin: 0px; padding: 0px; font-weight: normal; box-sizing: border-box; color: rgb(227, 22, 0);">과훈련증후군</span><span style="border: 0px; margin: 0px; padding: 0px; font-weight: normal; box-sizing: border-box; color: rgb(255, 0, 0);">(Overtraining Syndrome)</span></strong>이라고 하는데, 쉽게 말해 과로하고 있는 것이다. 과훈련증후군에 빠졌을 때는 완전히 회복될 때까지 며칠 혹은 수 주간 운동을 하지 않고 영양보충을 하며 쉬어야 회복이 가능하다. 만약 그렇게 하지 않으면 회복하기 힘든 번아웃(Burnout)으로 이어진다.&nbsp;</span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">휴식 시간의 질적 수준은 얼마나 영양보충과 쉬는 동안 회복 활동을 얼마나 했느냐에 따라 차이가 있다. 충분히 휴식을 취하고 나면 피로 상태는 피로가 쌓이기 전보다 더 좋은 상태가 됨은 물론, 운동 능력이 더 향상된다. 이를&nbsp;<strong style="box-sizing: border-box;"><span style="border: 0px; margin: 0px; padding: 0px; font-weight: normal; box-sizing: border-box; color: rgb(227, 22, 0);">초과회복</span><span style="border: 0px; margin: 0px; padding: 0px; font-weight: normal; box-sizing: border-box; color: rgb(255, 0, 0);">(Super-Compensation)</span></strong>이라고 한다. 웨이트 트레이닝과 같은 저항 운동에서는 중요한 개념이다.&nbsp;</span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">모든 운동에서 중요한 요소 중 하나는 운동 후&nbsp;<strong style="box-sizing: border-box;"><span style="border: 0px; margin: 0px; padding: 0px; font-weight: normal; box-sizing: border-box; color: rgb(227, 22, 0);">‘기분 좋은 피로감’</span></strong>을 경험할 수 있느냐 하는 것이다. 운동 피로는 운동에 대한 당연한 반응이다. 그것은 고갈된 에너지원의 회복을 도와준다. 이상하게 들일 수 있지만 운동 피로는 운동 능력을 유지해준다. 앞서 말했듯이 기분 좋은 피로감이 남는 운동을 했다면 운동 능력은 단계적으로 향상된다.</span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;"></span></p><p style="border: 0px; margin-bottom: 26px; font-family: Verdana, Geneva, sans-serif; letter-spacing: -1px; background-color: rgb(255, 255, 255); box-sizing: border-box; overflow-wrap: break-word; color: rgb(34, 34, 34); font-size: 15px; text-align: justify;"><span style="border: 0px; margin: 0px; padding: 0px; font-family: &quot;Nanum Gothic&quot;, 나눔고딕, sans-serif; box-sizing: border-box; font-size: 12pt;">그렇기 때문에&nbsp;<span style="border: 0px; margin: 0px; padding: 0px; box-sizing: border-box; color: rgb(51, 102, 255);"><strong style="box-sizing: border-box;">기분 좋은 운동 피로는 인체에도 매우 유익한 피로라 할 수 있다!</strong></span>&nbsp;단 과훈련증후군에 이를 정도로 지나친 운동 피로가 쌓이는 것은 삼가야 한다. 지나친 운동은 독이 될 수 있다는 것을 기억하길 바란다.&nbsp;</span></p>

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