I worked out to be healthy, but I only spent money?a profitable exercise method

[News FM Lee Ik-seon Choi Soo-young Issue & People]

□ Broadcast date and time: January 3, 2025 (Fri)
□ Host: Lee Ik-seon, Choi Soo-young
□ Cast: Lee Sung-yong, Director of Goodborn Rehabilitation Medicine Clinic

* The text below may differ from the actual broadcast content, so please check the broadcast for more accurate information.


◇ Lee Ik-seon: Let's recharge here after a week of exhaustion. the knowledge of health Jeon.G> Around this time of year, I start exercising with the goal of health or diet. It is said that reckless exercise can leave injuries or aftereffects. The first battery of the new year finds out how to exercise properly. We invited Lee Sung-yong, director of Gangdong Goodborn Rehabilitation Medicine Department. Please come in.

★ Lee Seong-yong, Director of Goodborn Rehabilitation Medicine Clinic (hereinafter Lee Seong-yong): Yes, hello.

◇ Lee Ik-seon: It's a regular menu for the whole nation to make a New Year's resolution. Today, I'm going to find out how to exercise properly. If you have any questions about exercise, you can ask questions at 50 won in short text and 100 won in long text. You can leave a comment on YTN app YouTube.

◇ Lee Ik-sun: What kind of exercise do you do?

★ Lee Sung-yong: It's simple to introduce the exercise I do. I recommend doing aerobic exercise for more than 30 minutes a day and walking fast. If you walk slowly, it's only a walk, so I recommend breaking news of walking fast to make cardiopulmonary exercise more active. I do a lot of lightweight muscle exercises. Like dumbbells, iron bars, push-ups at home. Or I lie down and lift my legs. I usually play golf as a hobby.

◇ Lee Ik-seon: But do you do iron bars at home?

★ Lee Sung-yong: I installed it in your house.

◇ Interest line: I see. What is the most important thing when you plan your workout? You have to do what you can.

★ Reason: Points are present. I'd like to point out one or three things. First, you'd better evaluate your current health status or fitness level. Walking more than 10,000 steps or running can be a helpful and harmful exercise for some. It would be better to establish an appropriate exercise plan according to your disease or cardiopulmonary fitness of weak body parts. These days, it may be a good way to grasp one's physical strength level through objective and systematic evaluations such as exercise load tests and muscle strength tests and set appropriate exercise goals accordingly.

◆ Choi Soo-young: That's why I'm telling you to take care of yourself first. That's important, but I was told stretching was so important right before I worked out, is stretching so important?

★ Lee Sung-yong: Stretching makes rigid muscles, tendons, and ligaments flexible, reducing damage from exercise and reducing pain during exercise. By raising the temperature of your muscles, you keep your blood flow in an improved state, so in short, you make your body ready before exercising. Stretching is very important.

◆ Choi Soo-young: It's the same as warming up before playing in the water in the summer.

◇ Lee Ik-seon: You only mentioned two checkpoints earlier. What's the third one?

★ Lee Seong-yong: Two more things make a feasible plan. Lastly, you'd better establish a specific exercise plan. Please decide when you can make time for the day. It is better to plan specifically what exercise you will do for a few minutes and how much you will do, and it is important to carry this out regularly.

◇ Lee Ik-seon: Among those over 60 years old, men are very energetic even if they are over 60 years old these days. Suddenly, he went to early soccer and ran like a young person, ruptured ligaments, and what happened to his patella. That's why your heart is ahead of you.

★ Lee Sung-yong: That's right. That's the first evaluation of your current state.

◆ Choi Soo-young: I need to know myself. If I suddenly say that I work out like a coach in a gym, I go to the emergency room if I do something wrong. So you have to be careful. That's right. I don't do it often, but sometimes I warm up, but when I stretch, my back makes a sound. I'm a little anxious, but sometimes I get a little bit of a double feeling that I feel refreshed. What's this?

★ Lee Sung-yong: A normal crackling sound in a joint is the sound made when air bubbles or gases in the joint fluid burst due to the instantaneous expansion of the joint space. It's a natural sound. However, if you do this repeatedly until the stretching sound, you may feel temporarily comfortable due to the widening of the joint, but this means that the joint has moved beyond the normal range of motion, and if it is repeated frequently, there is a risk of damaging the tissue around the joint, so caution will be required.

◆ Choi Soo-young: Sounds should be limited.

★ Reason: Yes, limited. You can fly by accident, but I don't recommend doing it unconditionally until you release it.

◇ Lee Ik-seon: Then what if you make a sound every time you do a certain pose?

★ for this reason: That may also require calibration. If your muscles are weak or your ligaments are weak and make a sound whenever you move in that direction, you should do strengthening exercises or receive strengthening treatment.

◆ Choi Soo-young: You're saying that it's better to be a little wary of sound anyway.

◇ Lee Ik-seon: But not too long ago, a Thai singer... I heard that he died after receiving a massage that twisted his neck. Wow, that's a terrible thing. There are a lot of people who go around to get help with their lumped neck and waist muscles. What should I do to release this safely?

★ Lee Seong-yong: Yes, I've read a sad article. Excessive twisting or stretching of joints can lead to low sensitivity or paralysis due to fractures or nerve damage, so you should be careful. Getting a proper massage is pressing with enough pain to endure. It's better to be under pressure. In the case of stretching, it is better to maintain the angle for more than 10 seconds after gradually reaching the target angle rather than stretching rapidly.

◇ Lee Ik-seon: I have some neck disc. The moment you run from behind and tap your back, your neck bends back. There was a time when I was really surprised, but you shouldn't make such a sudden change.

★ For this reason: Good. In particular, patients with neck discs should be more careful.

◆ Choi Soo-young: When we get a massage, whether it's a health massage or a sauna, it's a little bit of a borderline between coolness and pain. How far do you allow it to go?

★ Lee Sung-yong: The intensity of pain that we feel varies from person to person during treatment, and when we press the same pressure, some say it hurts and some say it doesn't irritate. Even. It's hard to get it all right, but the appropriate pressure for each individual to feel is the degree to which it hurts when you touch it slightly. It's a little tolerable. not too strong

◆ Choi Soo-young: So if you feel a little pain in your body, you have to stop doing that.

★ Lee Sung-yong: You must stop. It's hard for me to express it, but I think it's between coolness and pain.

◇ Lee Ik-seon: For example, is it called mitral muscle? Hardened muscles around the neck can really hurt just by touching them. But you have to endure it to solve it.

★ Lee Sung-yong: That's right. The muscles that are so acutely lumped are very difficult to loosen. That's when you change the way you solve it. Usually, there is a press and release method, and there is a pull and release method, but usually, the pull and release method is preferred. There are many ways to solve it because it hurts to press it, but I think you can treat it separately during the acute and chronic periods.

◇ Lee Ik-seon: I heard that you lost 1% of your muscles from the age of 39. Is this true?

★ Lee Sung-yong: Yes, the natural loss of muscle due to aging is called 'muscle dystrophy'. To explain the figures, if you look at the trend of muscle mass by age group. Muscle mass in the 30s peaks. After that, it naturally decreases by 1% every year, leaving only about 50% of people in their 30s by the age of 80. Naturally, muscles continue to be broken down and regenerated, but the overall muscle mass decreases because the amount of damage is greater than the amount regenerated due to aging.

◆ Choi Soo-young: So if you increase it as much as it decreases, will it increase?

★ Lee Sung-yong: It can be increased or decreased, but it can improve muscle quality to maintain muscle strength. That's why I need to exercise, and that's one of the things I'll introduce in the future.

◇ Lee Ik-seon: Yes, I have a question, so I'll ask you first. I'm a courier. I lost 96 kilograms to 80 kilograms when I first started, but I'm maintaining 84 kilograms. My back is a chronic disease, so I recently took an X-ray and am working out after looking at the location of my bones. I'm over 40 years old, so I don't even get muscles. My calves are very thin, but they don't stick even if I exercise. My trainer told me to do a momentary pumping exercise at my wife's gym, would it work? I want to build up my calf muscles. '

★ Lee Sungyong: Yes. It is true that pumping exercise is a very good exercise for building calf muscles.

◇ Lee Ik-seon: What do you mean by pumping exercise?

★ Lee Sung-yong: Raise your toes and lift them up and down.

◇ Lee Ik-seon: It's like our height exercise.

★ Lee Sung-yong: Yes. It's the same effect as jumping rope. One of our three major muscles is the calf muscle.

◇ Lee Ik-seon: What are the three major muscles?

★ Lee Sung-yong: hips, thighs, calves. It's all concentrated on the lower body. In particular, in the case of thighs, it accounts for 50% of the muscle mass, so it is very important to strengthen the thigh muscles. You said you wanted to build calf muscles, but things like tipping your toes are helpful. However, if you take an excessive amount from the beginning, it can cause pain due to inflammation of the Achilles tendon or calf muscles, so it will be helpful to take care and gradually increase the proper amount of time and intensity per day.

◇ Lee Ik-seon: Then you're going to use your body a lot because you're working as a courier. And he revealed that he's in his 40s, so it's about to do it several times a day.

★ Lee Sung-yong: Usually, when you do it once a day, we talk about a set in 15 to 30 seconds and do it about 10 times a day.

◇ Profit line: It's not the number of times, it's the time.

★ Lee Sung-yong: I'm telling you to do that and do it about 10 times a day.

◇ Profit line: I see about 10 times a day.

◆ Choi Soo-young: You mentioned earlier that you lose muscles starting at the age of 39, so basic metabolism and muscle endurance and cardiopulmonary abilities are slightly different depending on your age. Then if you have any recommendations for exercise tailored to each age group.

★ Lee Sung-yong: Yes, I have something to do. In the case of people in their 20s and 30s, even a small amount of exercise makes them more muscular. I recommend you to do muscle strengthening exercises to increase your total muscle mass. From my 40s, I don't get muscles very well. Excess energy accumulates in the body, and it aims to prevent weight gain by burning it, so I recommend aerobic exercises such as running and cycling. From the 50s, the intensity should be lowered little by little. a low-intensity exercise in mind and body For example, I recommend you to walk fast or go hiking at a low height. For those in their 60s or older, cardiopulmonary endurance strengthening exercise is recommended. You can do sports like swimming, walking in the flat, table tennis, and badminton.
◆ Choi Soo-young: Making me sweat a little without overdoing it.

★ Lee Sung-yong: Yes, it is better to aim to reduce the risk of developing cardiovascular disease.

◇ Lee Ik-seon: It's a painting. People in their 20s and 30s can do anything. Rather, I would appreciate it if you could do it, and you talked about your 40s, 50s, and 60s. But I was advised not to lose flexibility such as stretching for the elderly after their 70s. When it comes to flexibility, at what age should I start doing it?

★ Lee Sung-yong: In fact, stretching is something you have to do at any age. Taking the right posture, stretching. What I wanted to tell you earlier is the exercise I always do in my daily life. I think you should do the right posture and stretching for the rest of your life.

◆ Choi Soo-young: I think the exercise method will be different depending on the disease you have. If I'm a little sick, I think I need a customized exercise there, so please introduce it.

★ Lee Sung-yong: There are many diseases that require attention to exercise. Among them, four representative things are degenerative knee arthritis. In general, a lot of people say it's just arthritis. In the presence of arthritis, excessive exercise of moderate intensity or higher can damage joints. It takes three times the weight when walking, and five times the weight is transmitted to the knee when walking up and down the stairs. If you have arthritis, you should avoid going up and down the stairs. If it's hard to walk on the flat land, it's better to use a stick to reduce the load. Or if you're going to exercise, I think it'll be helpful to swim or do fixed bicycles.

◇ Lee Ik-seon: Regarding this, the listener said, 'My mother had an artificial knee joint surgery three months ago. He is 83 years old. What kind of strength exercises will help you? They said that.

★ Lee Seong-yong: If you are 83 years old, walking may not be easy. Because you had artificial joints. At first, what we start with is to stretch your legs. Just stretching your legs makes your quadriceps and calf muscles stretch and use your muscles. If you do that and it works, it's said to do an exercise where you gradually lift your legs one step at a time. You can lie down or sit down. Our goal is to strengthen the muscles around the knee. If you lie down or sit down and start walking after training to some extent, you will be able to proceed more easily.

◇ Lee Ik-seon: But in the case of joint surgery, there's an angle that you can use to stretch it back and bend it. As far as I know, if you don't set a lot of angles to move, it doesn't fold or stretch further.

★ Lee Sung-yong: Usually, we try to fold more than 105 degrees what we are aiming for. In general, we fold at least 135 degrees, but those who have operated can sit in their seats only when they fold at least 105 degrees, and there is no discomfort in their daily lives. It will be helpful to try to secure at least 105 degrees and refer to it even if it hurts a little bit.

◆ Choi Soo-young: What kind of exercise should I do for people with back discs?

★ Lee Seong-yong: If you have back pain, you should focus on reducing your back load by strengthening core muscles such as your abdomen and back.

◆ Choi Soo-young: The supporting power of the waist should be reduced.

★ Lee Sung-yong: And the posture of sitting with the right posture is very important for patients with lumbar disc. There are a lot of people who are having a hard time just sitting down. "If you sit for more than 30 minutes, your legs will become numb." There are a lot of people who say that, but it's because the sitting position is a problem. I'm straightening my back right now. Relax your back and sit down like you're pressing your back. This is a posture that presses nerves, so even if you sit for 30 minutes like this, your legs will inevitably become numb. In the same vein, it is important to strengthen the standing muscles of the abdomen and back to develop the power to stand upright.

◇ Profitship: Yes. It's a question from another listener. I'm in my 60s. Suddenly, my calf soreness is twisted, my pain is severe, and my soles are cringing, so why is that? ’ This is almost like a cramp.

★ Lee Sung-yong: I feel like I'm getting cramps. There are a lot of people who have cramps in their calves at night. There are a number of diseases. It's called focal muscle spasms. It can occur when you have diseases such as spinal stenosis, autonomic neuropathy, and blood circulation failure. It may occur even though there is no such special disease. There are three typical things. There may be cases such as lack of magnesium, lack of moisture in the human body, or lack of stretching. Magnesium is a mineral that relaxes the muscles, as we talk about it as important. When I'm stressed out, I consume a lot of this magnesium when I metabolize hormones. The amount of magnesium required by the body decreases, and as a result, the muscles contract, which leads to more mice. For these people, I recommend you to eat a lot of magnesium-rich foods such as kelp.

◇ Lee Ik-seon: There are nutritional supplements that only come out of magnesium. Does that help, too?

★ Reason: Correct. Yes, it's helpful.

◆ Choi Soo-young: No matter how good exercise is, isn't there some people who are poisonous? Please explain what kind of exercise I shouldn't do.

★ Lee Sung-yong: Some people prescribe us not to exercise for the time being. Those people should not exercise temporarily, but I can explain that they are suffering from acute pain. Neurological symptoms such as fractures, sprains of joints, tendon ligament rupture, or paralysis or numbness suddenly appeared. For those of you, it will be helpful to temporarily stop exercising and rest until the symptoms are resolved.

◇ Interest line: What is a sprain specifically?

★ Lee Sung-yong: A sprain is called a sprain when the surrounding tissue is damaged. Even if it doesn't break or rupture, we call it an ankle sprain. You can attach sprains and shoulder sprains to your neck.

◇ Lee Ik-seon: Yes, the listener said, 'I'm in my 50s. One leg has very little muscle due to a car accident 20 years ago. If you work out together, your muscles will come up to your normal legs, and your weak legs will remain the same. Is there any way? They said that.

★ Lee Sung-yong: The period we lost when we lost the muscle times 5 is considered the period of rehabilitation. If you haven't worked out for a month, you have to work out for at least five months to recover. It's that hard of a process. If you lose muscle in a car accident, you have to work on it for 5 times longer, so I don't think it can get muscles overnight. However, if you keep trying, you will definitely increase your muscle mass.

◆ Choi Soo-young: The best exercise in our daily lives is called 'squat' without big equipment. Is this really okay?

★ Lee Sung-yong: It is true that squats are one of the best exercises. Why? As I said earlier, doing squats is an exercise that strengthens your lower body.

◆ Choi Soo-young: You know the three major muscles of the hip, thigh, and calf.

★ Lee Sung-yong: Since all three major muscles are in the lower body, training large muscles with a high proportion of muscle mass when doing the same exercise can be advantageous for increasing the overall muscle mass. That's why experts say squats are one of the best exercises.

◆ Choi Soo-young: The shapes are different.

◇ Lee Ik-seon: This is how I know that the knee should not cross the tip of the toe when bent, but the foot should be in the shape of 11. Or you have to do it in bad shape. You need to take some stride. These things are all different.

★ Reason: Correct. You can see wide squats and normal squats, but rather than the standard method that we recommend, the standard method is to increase the muscle mass of the lower body but not strain the back and knees.A' It's the standard. If you tell me how to do it, you can attach your entire sole to the ground and feel your weight. If you have a bad back, please stretch your feet more than your shoulders. Spread your legs in the middle of your arms. It can reduce disk damage caused by hip winks. And as you said, if the knee goes forward than the foot, it puts a lot of load on the knee joint. Your knee joints can be bad, so it's better to sit with your hips pulled back when squatting. If you say full skirts are difficult, you can only do a quarter squat or half squat.

◇ Lee Ik-seon: What can I hold in front of me?

★ Lee Sung-yong: Yes, that's right. I recommend about a quarter squat because it's good to reduce your weight load.

◆ Choi Soo-young: And walking is the best exercise for the least risk of injury, but I heard that walking alone alleviates back discs and strengthens knee cartilage, so to what extent is walking the most ideal for the body?

★ Lee Sung-yong: I recommend you to walk for at least 30 minutes a day.

◇ Lee Ik-seon: But you said if you walk slowly, it's a walk.

★ Lee Sung-yong: It may vary depending on your physical strength. There are people who are having a hard time even if they walk for 30 minutes. There are many people with stenosis who have difficulty walking for 5 minutes. It's hard to ask you to walk for 30 minutes all at once, but I think it would be good to walk at a speed that is a little short of breath. Walking fast is difficult even for adults in their 20s and 30s.

◇ Lee Ik-seon: It's hard. I'm sweating.

★ Lee Sungyong: That would be the most appropriate.

◇ Interest line: I see. There are also people who complain of knee pain and back pain when walking. If you look behind the people walking in front of you, there are people who are out of balance. It's like bending too much to one side, putting weight on it, or tilting something. It will be effective if you walk properly, so what kind of posture would be good?

★ Lee Sung-yong: People who walk in a slanted manner as you said, it may be because of scoliosis or because of general postures. Also, many people look at the ground and walk a lot. There are a lot of people who are using their cell phones and walking around. In these positions, the thoracic and lumbar vertebrae are palpated, and the spine is bent in the form of a vertebrae. How can it also cause round shoulder, turtle neck, etc., so it's better to walk in the opposite position. If I tell you a simple method, apply strength to your abs and standing muscles. Bend your back slightly. From there, consciously open the scapula and lift the chest. Pull your chin and lift your head slightly. It can be said that it is a good posture to look forward and walk in a slightly arrogant position in this state.

◆ Speaking of walking, there's a story. "Because of plantar fasciitis, it hurts a lot when walking and standing." It doesn't get better even if I take medicine, so what stretching or exercise would be good? They gave it to me.

★ Lee Seong-yong: Four plantar fasciitis is when there is a structural cause such as flat feet or high arches, or when the plantar fasciitis is inflamed due to excessive load. If the plantar fascia is flexible by stretching, there will be less inflammation. That's why we emphasize stretching a lot. I brought two ways to make it comfortable. Place the painful foot on the opposite knee.

◇ Lee Ik-seon: Sitting down?

★ Lee Sung-yong: Sit down. Sit down and tilt your toes back with your hands. You can feel the plantar fascia stretching just with this. If you want to apply a little more stimulation here, hold the plantar fascia with the other hand and rub the soles of your feet from the back to the front for 5 minutes. If you repeat it every day, you can feel that plantar fasciitis has become soft and flexible.

◇ Lee Ik-seon: Does it help if I apply ointment or cream that makes me cool?

★ This is helpful. I think it will be helpful to apply cartilage that relaxes.

◇ Lee Ik-seon: Listeners, 'I know squats are very dangerous exercises. You shouldn't try it without professional help. There are a lot of people who regret getting hurt while copying by themselves. That's what I said. ’ Actually, I've been hurt before, and it's a very difficult exercise.

★ Lee Sung-yong: Yes, there is a difficulty, so you shouldn't follow full squats after watching videos of people who are good at squats from the beginning. The reason I told you earlier about quarter squats and half squats is that it's better to gradually increase the intensity and adjust your stride according to your disease. As expected, I recommend you to start by holding a chair or a table.

◆ Choi Soo-young: Let me introduce one more thing. "I heard that barefoot walking is good for my health on YouTube, so I've been walking on the dirt floor for a month. My heel hurts so much and I'm pulling my Achilles tendon and calf muscles. Is this good? ’ There are a lot of people walking barefoot in the park these days.

◇ Lee Ik-seon: There's been a lot for a while.

◆ Choi Soo-young: I'd like you to explain this person.

★ Lee Seong-yong: Yes, it is well known that walking barefoot is good. But if you have sore heels and your Achilles tendon is pulled, you usually wear high-heeled shoes or don't walk barefoot, but if you start suddenly, your shorter muscles and tendons are surprised and stretch and become inflamed. I think it would be better to walk barefoot after doing proper stretching first. I think you've asked about the effect, but you've probably heard a lot about the foot being a miniature version of the human body, so all organs are connected. It's a good thing. The improved effects in the paper show that diluting blood reduces cardiovascular risk, promotes tissue regeneration, reduces inflammation, reduces stress, and improves sleep quality. Therefore, if you don't want to walk barefoot, I recommend you to do it.

◇ Profit line: Okay. This is the only time left. I'll see you again next time. the knowledge of health Jeon. Ji> I was with Director Lee Sung-yong at the Department of Goodbon Rehabilitation Medicine in Gangdong. Thank you, director.

◆ Choi Soo-young: Thank you very much.