筋トレのダイエット効果とは

筋トレをダイエットに取り入れている人も多いと思いますが、なぜ筋トレをしているのか考えたことは有るでしょうか?ダイエットをするのなら、筋トレをする方が良いのですが、何を目的とした筋トレなのかを考えて鍛えないと効率的なダイエットにはならず、なかなか痩せないといった結果になってしまいます。筋トレとダイエットの関係について知ることでダイエットの成功は近づきます。

筋トレのダイエット効果

筋トレが与えるダイエットの最大の効果は、筋肉の増加による基礎代謝量の増加です。基礎代謝量とは何もしないでも消費しているカロリーのことをいい、これが増えると1日に消費する総カロリーが増え、太りにくい体質になります。また、筋トレは大きな筋肉(胸・背中・足)を鍛えるようにすると、効率的に代謝量を上げることができます。

筋トレはダイエットに有効?

消費カロリーを見ると運動強度を示すメッツは、ほどほどの労力(腕立て伏せや腹筋運動)で3.8メッツ、きつい労力(ウエイトトレーニング)で6メッツとなっています。これは、ほどほどの速さの歩行(3.5メッツ)と、時速6.4kmのランニング(6メッツ)などと同等の運動強度となっております。歩行は長時間続けて行う運動で、筋トレは短時間の運動を数セットに分けて行うので、休みながらする筋トレは、運動強度は高いのですが休憩を挟めば挟むだけ消費カロリーが減ってしまいます。休憩を挟まずに連続して行う筋トレは、なかなか出来ることではありません。効率的にダイエットをしたいのなら、有酸素運動の方が消費カロリーは多くなります。
※メッツとは、安静時に対した運動強度となっていて、安静時を1として何倍の運動量があるかを表す指数となっています。メッツを使った消費カロリーの計算式は〔1.05×体重×運動時間×メッツ〕となっています。

筋トレに使われるエネルギーとダイエットに有効なエネルギー

運動にはエネルギーの使われ方に段階があり、エネルギーの使われ方は運動時間が「0~6秒」、「6~30秒」、「30秒~2分」、「2分~3分」、「3分以上」と細かく分けられます。その段階では、運動に適したエネルギーの作られ方をしていて、無酸素運動と言われる筋トレや短距離走のような短時間で終わる運動は、アデノシン三リン酸で筋中のグリコーゲン(炭水化物の一種)を分解してエネルギーを作っています。一方、長時間動き続けるウォーキングやランニングといった有酸素運動は、炭水化物や脂質が酸素と結合してエネルギーを作っています。そのため、筋トレのような無酸素運動よりも、ランニングのような有酸素運動の方が痩せやすい運動になっています。

筋トレもしてダイエットを進めよう!

ダイエットが効率的に進むのは有酸素運動となっています。ですが、筋トレで筋肉を付け基礎代謝を上げることは、ダイエットに非常に有効となっています。基礎代謝が1300kcalの人と1500kcalの人では、後者の方が10日で2000kcal分を速く痩せることができるのです。また、有酸素運動よりもダイエットの効率は落ちますが、筋トレも多くのカロリーを消費する運動になっています。筋トレと有酸素運動を合わせて運動をすることが、ダイエットを効率的に進める方法となっています。

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    これから筋トレを始める人、必見!無理なくトレーニングできる鍛え方とは

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