筋トレ中級者の方に!ウォーキングと一緒に行って代謝アップ

筋トレ後のウォーキングでさらに代謝アップ!

筋トレのトレーニングメニューに慣れてきて効果も感じられるようになってくると、新しいメニューをさらに取り入れたくなってくるものです。筋トレはご存知のとおり無酸素運動ですが、筋トレの後に有酸素運動であるウォーキングやジョギングを行うと代謝アップにつながることをご存知でしょうか。これは、筋トレの後には成長ホルモンの分泌が盛んになっており、そこでウォーキングやジョギングを行うことで脂肪をより効率よく燃やすことができるからです。筋トレの「アフターバーン効果」と呼ばれることもあります。筋トレを行って血液の糖分を消費して、身体が温まったところでウォーキングやジョギングを行うことで効率よく脂肪を燃焼させるというものです。

この「筋トレの後に有酸素運動であるウォーキングやジョギングを行う」という順番が代謝を上げるためには大切ですが、ケガや事故などを防ぐための安全面から言えば、始めにジョギングなどで軽く身体を温めておいてから筋トレを行う方がおすすめです。つまり、最初にジョギング、次に筋トレ、最後にランニングという流れが、筋トレと合わせてウォーキングやジョギングを行う場合にはベストだと言えます。ウォーキングやジョギングを一緒に行うことにより、筋トレのトレーニングメニューだけを単独で行うよりも、心肺機能を高めることにつながります。また筋トレを行うと分泌される「成長ホルモン」は別名「若返りホルモン」とも呼ばれ、肌を美しく保ちたいという女性には大切なホルモンです。肌の新陳代謝やターンオーバーを促してくれます。

 筋トレ後に、ウォーキングと一緒に行うコツ

筋トレをした後のウォーキングやジョギングは、20分以上行うのがベストと言われています。ウォーキングやジョギングは、上半身から下半身までの筋肉を使う全身運動です。筋トレをして疲れた筋肉にあまり刺激を与えるのもよくないので、特にジョギングはあまり早い速度で行う必要はありません。筋トレは自宅で行うにしろジムで行うにしろ、室内で行うことが多いですが、ウォーキングやジョギングは通常屋外で行うため、外に出て自然の移ろいを感じ、新鮮な空気を吸うことでリフレッシュ効果が期待できます。ウォーキングやジョギングを行う際にも、ゆっくりと呼吸することを忘れないようにしましょう。

「時間がないので、筋トレとウォーキングやジョギングのどちらかしか取り入れられない」という声も時々聞きますが、ウォーキングやジョギングは脂肪を燃やして代謝を上げるためには効果的ですが、筋トレのように筋肉を増やすことはできません。つまり、それぞれ目的が異なります。「健康的な身体を保ちたい」「健康的にダイエットしたい」という方には、何とか時間をうまく調整して、筋トレとウォーキングやジョギングの両方を取り入れていただくことをおすすめします。例えば会社員の方であれば、少しだけ早起きをして筋トレを行って身体を温めてから、通勤途中に一駅手前の駅で下車して会社までウォーキングやジョギングを行うということです。運動をしてから出勤をするのは最初は大変かもしれませんが、慣れてくると気持ちよく午前中の時間を過ごせるようになり仕事の効率アップも期待できます。

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