ムキムキにならずに痩せたい!女性向けの筋トレのポイント

ダイエットにも筋トレはおすすめ

多くの女性が一度は経験したことのあるダイエット。運動や食事などを取り入れてみても、なかなか続かなかったり、結果が少しずつ見えてきても一度休むとリバウンドしてしまったりといった経験をお持ちの方も多いと思います。ダイエットをするときによく行われているウォーキングなどの有酸素運動は、通勤・通学時などの日常生活のなかでも取り入れやすいというメリットはありますが、長時間行わないとカロリーが消費されず効果も出にくいというデメリットもあります。その点で言えば、筋トレは同じ時間で比べると有酸素運動の約3倍のカロリーが消費でき、効率的よく痩せることができます。また、有酸素運動の場合は、身体を動かしている間しかカロリーは消費されませんが、筋トレをしていると筋肉痛になり筋肉が回復している間にもカロリー消費がされ続けます。こうした点から見ても、忙しい方のダイエットにこそ、筋トレのトレーニングをぜひおすすめします。

次に、筋トレの初心者の方が、筋トレを行うことで効率よくダイエットをするためのポイントについてです。まず、呼吸法を取り入れましょう。鼻から吸って口から吐くという呼吸法が基本です。筋トレでは、力を入れる時に息を吐き、そこからもとの姿勢に戻るときに息を吸うようにしましょう。呼吸法は、筋トレをしている時間だけでなく、日常生活の中で意識してこまめに行うようにすると、さらに痩せやすい身体づくりができます。そして、筋トレをするのにおすすめの時間帯は、夕食を食べた後の19時~20時頃です。夕食を食べると血糖値が上がり、副交感神経が優位になります。通常だと、このリラックスした状態のなかで脂肪が貯蓄として蓄えられるので、この時間帯にトレーニングをすることは、脂肪の蓄積をストップさせることになります。しかしだからと言って、あまり遅い時間にトレーニングをすると身体にスイッチが入り「活動モード」になってしまい、睡眠の邪魔になるので良くありません。夕飯の時間が遅めという方でも、筋トレは21時ごろまでには終わらせるようにしましょう。

ダイエットのための筋トレのトレーニングメニューとしては、手軽に出来る自重トレーニングから始めましょう。腕立て伏せやスクワットなど、大きな筋肉を使うものがおすすめです。筋トレの初心者の方は、慣れるまでは少な目の回数で行うようにして、慣れてきたら負荷を使ったり回数を増やしたりして様子を見ていきましょう。体力に自信のない方におすすめなのが、バランスボールを使ったトレーニングです。直径60~65センチくらいのバランスボールを用意して、そこに背中を付けて姿勢を伸ばします。バランスボールの反発力を利用して、簡単にさまざまなトレーニングができます。

 体重を意識しすぎないことが大切!

ダイエットというと「体重が減っているかどうか?」ということが気になりますが、筋トレをすると見た目は痩せたのに体重は増えることがあります。これは、脂肪に比べて、筋肉は約3倍の重量があることによるものです。大切なのは体重を落とすことではなく、きれいな身体をつくることです。筋トレを取り入れたダイエットを行う場合には、体重は意識しすぎないことがポイントです。

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