ダイエットに筋トレを取り入れる!女性にありがちな筋トレの2つの誤解

筋トレはダイエットに効果的?

多くの女性が美容や健康上の理由でダイエットに取り組んでいますが、その主な手法は食事制限とウォーキングです。しかし、実は筋トレは女性のダイエットの効果を高めるという役割があり、女性も積極的にトレーニングをすることが大切です。

ウォーキングが脂肪を減らしたり心肺機能を高めたりする効果がある一方、筋トレでは筋肉の強化で代謝を上昇させ、ウォーキングでより多くのカロリーを燃焼できます。つまり、筋トレによる筋肉量の増加と比例してウォーキングの効率も高まっていくということです。

また、女性のダイエットに筋トレを導入するメリットには、くびれやメリハリがある体型を作りやすいということもあります。筋肉がついてくるとヒップが上がったり、ウエストにしっかりとくびれが付いたりなど、引き締め効果を得られます。女性モデルの多くがジムなどで筋トレに励んでいるのは、このようにメリハリのあるボディメイキングをするためです。

筋トレでムキムキにはならない!

女性の筋トレは男性に比べて情報量が少ないため、自己流の間違った方法で筋トレに取り組む方がいます。正しい情報に基づいて女性が筋トレを行えるよう、筋トレにありがちな2つの誤解について説明します。

まず、女性に最も多いダイエットのための筋トレの誤解に、「筋トレをするとムキムキの体になる」ということがあります。テレビや雑誌で筋トレを紹介している方はしっかりと筋肉がついた男性トレーナーが多いため、自分が筋トレをするとダイエットどころか、余計な筋肉がついてしまうのではという心配は珍しくないです。

しかし、本当は男性が1年間筋トレを続けたとしても一気にムキムキになることはなく、筋肉量の増加に関わるテストステロンというホルモンが少ない女性はさらに、男性に比べて大きな筋肉がつくには時間がかかります。

そして、筋トレでムキムキになってしまうのは負荷が強いトレーニングを続けることによって起こるため、女性の場合はある程度筋トレを続けた後、同じ負荷で筋肉を維持させていくイメージでトレーニングを行えば、必要以上に筋肉がつくこともありません。

サプリメントは意外と役立つ

筋トレに役立つサプリメントに関しても女性は誤解していることが多いです。筋トレのサプリメントはハードな運動に取り組む男性が使う印象がありますが、女性でもうまく生活に取り入れることでダイエット・筋トレを効率化できます。

筋トレのサプリメントの代表格にプロテインがあり、最近では「プロテインダイエット」というものも登場している通り、女性にとっても有効なサプリメントです。筋トレに取り組む男性の場合、タンパク質は体重1kgあたり1.5~2g程度摂取することが推奨されます。一方、女性のダイエット目的の場合は1kgあたり1gのタンパク質摂取を目指し、1食をプロテインに置き換えるといった方法もあります。

他にもアミノ酸などの筋トレのサプリメントがありますが、女性がダイエットのためにサプリメントを使う場合、栄養成分の過剰摂取が起こると逆に脂肪が増えてしまうことがあります。食事のカロリーに注意を配りつつ、不足分を補う感覚でサプリメントを取り入れるようにしましょう。

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