A former bodybuilder with a PhD in exercise physiology who served as an adjunct professor
Dr. Choi Moon-ki's Complete Guide to Exercise and Health

Dr. Choi's Exercise Revolution presents a new perspective that views exercise not simply as a physical activity, but as "the operating mechanism of a life system that fully reveals human potential."
Author Moon-ki Choi guides readers through an integrated recovery mechanism encompassing 'bones-muscles-cells-guts-brain-nerves' based on the latest research and experimental evidence across exercise physiology, behavioral science, neuroscience, and nutrition.

The author states that true health is a state in which the brain regains control within the harmony of the nervous and musculoskeletal systems.
Therefore, the process of securing flexibility and mobility of stiff muscles and joints, that is, stabilization of the body, must be achieved.
The author presents a scientific method for controlling the entire body, starting with breathing and walking, including the spine, shoulders, and core muscles, through 'stabilization exercises', and also introduces a special exercise method that can solve all of these processes at once.
If you've been avoiding exercise or ruining your health with the wrong kind of exercise, start a healthy life with exercise through "Dr. Choi's Exercise Revolution"!

That is, our genes are not fixed.
It can be changed by environmental factors such as exercise.
Moreover, isn't it surprising that exercise even switches genes on and off through epigenetic mechanisms? We must keep in mind that exercise habits are not determined by genes.
--- p.24 「1.
Among the “People Who Exercise”

Habits are things we do unconsciously, routines are things we do consciously.
So I combine unconscious habits and conscious routines and call it the Daily Matrix.
Adding and implementing new processes to your daily matrix requires significant effort.
It takes a lot of thinking, executing, revising, and supplementing to figure out when and how it can be done before it finally becomes part of the Daily Matrix.
--- p.26 「1.
Among the “People Who Exercise”

Office workers who sit all day often experience back pain.
They have poor stability in their abdominal and back muscles, i.e. their core muscles.
So when you sit for a long time, your spine is not properly supported, which puts a lot of strain on your lower back and causes pain.
(...) Among those who have just started exercising, it is common to feel pain in the shoulder while doing weight training.
(...) All these problems arise because of the lack of stability exercises.
--- p.61 「2.
From “Exercise and Physical Development”

Continuing to exercise with insufficient stability can lead to injury.
Although the injury itself may occur suddenly, it is likely that there was a gradual build-up to the injury due to a lack of stability prior to the injury.
In other words, the real cause of the injury is a lack of stability in the muscles that support and move the joint.
Therefore, stability exercises should be performed to help restore natural movement and reduce the risk of injury.
--- p.64 「2.
From “Exercise and Physical Development”

So, can simply restricting calories activate AMPK and help you lose weight? (...) When we restrict calories, our bodies break down muscle protein to reduce energy expenditure, lowering our resting metabolic rate.
(...) This is why even if you try to stick to a long-term calorie restriction diet with mental fortitude, you will ultimately fail.
(...) In the end, we try to put into practice the proposition that “if you burn more calories than you consume, you will lose weight,” but the more we reduce our calorie intake, the less calories we burn, leading to the unfortunate situation where we have no effect.
--- p.125 「2.
From “Exercise and Physical Development”

In a new place I visited, I was suggested to try a medicinal herb called musk.
He said that if you take 100 doses of medicine worth 2 million won per 20 doses, you will be cured.
He felt something was off about the word ‘complete recovery’ and just left the clinic.
When he returned home, he was searching for papers related to musk on Google when he suddenly found himself clutching his head.
Why hadn't I thought to look up papers on "autonomic dysregulation" or "panic disorder"? It had been three years since I'd suffered from panic disorder.
From that day on, Mr. C began to search for and study materials related to panic disorder.
--- p.170 「3.
From “Exercise and Disease Healing”

It is clear that our innate genes have an influence on us.
However, as research results show, the environment has just as much influence as genes.
No, rather, in many cases the influence of the environment is even greater.
So rather than worrying about what we can't change, we need to focus on what we can change.
Exercise, sleep, and eating habits can all be changed with effort.
I hope that readers of this book will remember that cultivating these things healthily is the most powerful vaccine to prevent disease.
--- p.230 「4.
From “Exercise and Aging”

The recommended daily protein intake for a typical adult is 0.8 grams per kilogram of body weight per day.
Older people need even more protein.
(...) This is because as we age, our metabolic ability to absorb protein declines.
Therefore, muscle protein synthesis can be promoted only when a sufficient amount is continuously supplied.
(...) To maximize muscle protein synthesis, it is necessary to consume about 25 to 30 grams of high-quality protein per meal, and evenly distributing this amount over three or more meals is more effective in preventing sarcopenia.
--- p.242 「4.
From "Exercise and Aging" 242

Training is a systematic approach based on scientific principles.
You can achieve more effective results by clearly identifying your goals and choosing and implementing training methods that fit those goals.
Whether your goal is to increase strength, shape your body, improve your health, or enhance your athletic performance, understanding and applying appropriate training principles is key to successful exercise.
--- p.287 「5.
From “The Importance of Exercise That’s Right for Me”

Even minimal training can lead to positive changes in muscle activation and maintenance, and even body composition.
Therefore, minimal training can be a practical and realistic solution for those who want to maintain or improve strength and muscle health despite environmental constraints such as limited time.
It is also expected to have the effect of lowering the threshold for participation in exercise by making people reconsider the perception that exercise must be a long and arduous process.
--- p.325 「5.
From “The Importance of Exercise That’s Right for Me”

Although muscle soreness is often thought to be caused by lactic acid, there is no direct connection between DOMS and lactic acid.
Although lactic acid usually accumulates during exercise and acts as a fatigue substance that prevents you from continuing to exercise, it is difficult to see it as the cause of delayed-onset muscle soreness that causes pain over several days because it is recycled as an energy source in other tissues through several pathways within 1 to 2 hours after exercise.
In the past, lactic acid was thought to be the cause, but it is now accepted that delayed onset muscle soreness is caused by a complex interaction of muscle fiber microdamage, inflammatory response, pain signal transmission, and muscle regeneration processes.
--- p.329 「6.
From “Rest and Growth”

Lack of sleep also reduces exercise performance.
The sleep stage most closely related to strengthening motor skills is stage 2 non-REM sleep, particularly the last two hours of eight hours of sleep.
EEG analysis suggests that sleep spindles occurring in the motor cortex area during this time period play a key role in improving motor skills.
Experiments have shown that people who had more active sleep spindles while falling asleep after learning a new skill tended to perform that skill better when they woke up.
--- p.342 「6.
From “Rest and Growth”

Research shows that awareness of posture plays a vital role in improving body control.
There is a significant difference in the degree of neural plasticity activation between knowing and not knowing this information.
Conscious attention through awareness is an essential element in motor learning and body schema updating.
(...) When we become aware of this imbalance, our brain begins to consciously and unconsciously exchange proprioceptive information with our body to regulate its state for physical and emotional stability.
--- p.375 「6.
From “Rest and Growth”

Through food, we build healthy cells, regulate our gene expression, and design our future health.
This is not only a personal choice, but also an ethical and philosophical one that affects the ecosystem and the health of future generations.
It is a journey that expands from the question, “What do we eat?” to the question, “How do we eat?” and ultimately, “What do we want to become?”
--- p.386 「7.
From “The Secrets of Nutrition for Exercise and Recovery”

Reading and exercise are in themselves a philosophy of life and a practice that leads to the integrated functioning of the human mind and body.
When these two activities are interconnected and cyclical, we can achieve cognitive and physical progress that transcends individual limitations and deeply expand our humanity as social beings.

--- p.498 「8.
From “A Happy Life with Exercise”