공복 유산소운동! 근 손실 유발한다?? 정말일까요?
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작성자 이윤희 댓글 2건 조회 2,552회 작성일 22-08-17 13:21본문
공복 유산소운동! 근 손실 유발한다??
코로나-19 기간 약 3년여 운동에 대한 많은 관심과 실천이 있었다. 운동이 면역력 향상에 도움이 된다는 것은 알고 있었지만 차일피일 미루다보니 행동으로 하지 않으셨던 분들도 가능하면 움직이려 많은 노력을 하고 있다. 아주 바람직한 사회의 변화상이다. 더구나 핸드폰의 비약적인 발전으로 운동에 대한 웬만한 생화학적 요인, 변인에 대한 내용을 숫자로 알려주니 조금 더 운동에 관심을 기울이고 행하는 현상도 읽을 수 있었다. 예전에는 대학교재나 논문에서나 볼 수 있었던 각종 운동용어, 단위가 이제는 많이 일반화되어 국민건강에 이바지하고 있으니 얼마나 다행인지 모른다.
그러나보니 블로그, 인스타그램, 페이스 북, 트위터, 카카오스토리, 밴드 등 다양한 SNS상에서 운동생리학, 운동영양학 전문용어가 자연스럽게 노출되고 있다. 그 중에 심심치 않게 볼 수 있는 것이 “공복 유산소운동! 근 손실 우려가 있다”라는 문구입니다. 즉 이른 아침이나, 식사하기 전에 유산소운동의 장, 단점을 열거하며 “이렇게 저렇게 운동하라, 이런 것 저런 것을 먹어라 ”등 여러 권고하는 내용이 뒤를 따른다.
과연 그럴까요? 왜 그런 말이 나왔을까? 운동 중 에너지대사를 살펴보면 이론상으로는 그럴 듯하다. 에너지원 기질인 탄수화물, 지방, 단백질 3대 영양소가 기여도는 다를지라도 모두 기여를 하니 그중에서 일부분이지만 단백질이 에너지원으로 동원, 사용되므로 근육이 줄어들지 않을까? 즉 근 손실이 진행되는 것 아니냐? 하는 것으로 파악된다.
우선 근육의 수축, 이완 과정을 알아볼 필요가 있다. 근육수축에 운동에너지원인 ATP가 제공되는 3가지 방법으로는 ①인산크레아틴 ②해당 작용 ③산화적 인산화 인데 여기에서 ①은 소량이지만 근육 안에 저장되어 바로 사용되고(약 10~30초) ②는 저장되었던 탄수화물(글리코겐)이 포도당으로 분해되어 에너지원으로 사용되며 ‘③은 지방과 단백질이 산소의 도움으로 분해되어 에너지원으로 사용된다. 여기에서 단백질은 ‘아미노산’ 이라는 작은 단위로 분해되어 에너지원으로 사용된다. 다만 단백질은 에너지원이기는 하나 전체 운동에너지량의 약 5% 정도 기여하는 것으로 알려져 있다. 주로 사용되는 아미노산은 분지사슬아미노산(分枝沙瑟, Branch Chain Amino Acids)으로 불리는 알라닌, 류신, 이소류신 으로 간에서 포도당으로 전환되어 에너지원으로 사용된다. 또한 적어도 2시간 이상 운동이 진행되어야 단백질분해효소가 활성화되어 에너지원으로 사용되는 경향을 보인다.
그런데 현실에서 중강도(호흡이 될까 말까 하는 빠르기의 달리기)로 2시간이상 운동하는 기회나 시간이 얼마나 될까? 하는 것이다. 평균적으로 1시간~2시간 정도로 운동하는 것이 대부분이므로 근육이 분해되어 단백질이 에너지원으로 사용되기에 근 손실이 유발되지 않을까? 하는 것은 거의 기우(杞憂)에 지나지 않는다. 근 손실이 일어날 우려는 염두에 두지 마시고 꾸준히 규칙적으로 성실하게 운동하기를 적극 권장한다.
*닦고(혈관 안팎을) 조이고(근육, 인대, 건을) 기름치자(잘 먹고 일찍 자자)
*운동은 치킨처럼: 유산소운동 반 + 무산소운동 반
*누죽달산: 누우면 죽고 달리면 산다.
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