メッツで見る筋トレと有酸素運動のダイエット効果

筋トレや有酸素運動をしてダイエットの効果を出すのなら、運動の消費カロリーの計算をすると効率的なダイエットができます。ダイエットは摂取カロリーよりも消費カロリーを増やす必要があり、消費カロリーを増やすためには通常の生活よりも活動を多くしなければいけません。その効率的な方法として筋トレや有酸素運動などの運動があげられます。今回は安静時と活動時を比較したメッツ(Met’s)と呼ばれる指標を使った計算をご紹介します。

筋トレや有酸素運動のダイエット効果の指標になるメッツとは

メッツとは安静時(1メッツ)の何倍の活動を行っているかを指標化したもので、1METは酸素摂取量3.5ml/㎏/分に等しく、安静時に身体が必要な酸素需要量となっています。また、多くの運動で使われる指標となっており、ランニングマシンやエアロバイクなどの有酸素マシンに表示され、運動療法を目的とした医師から受ける強度の指標にも使われることがあります。

ダイエットに有効活用!メッツで計算するカロリー消費量

メッツを使った消費カロリーの計算式は、〔消費カロリー=メッツ×1.05×体重×運動時間〕となっています。
例:体重70㎏の人が時速6.4kmで2時間のウォーキングをした場合は
5(メッツ)×1.05×70(体重)×2(時間)=735(消費カロリー)
2時間のウォーキングで735kcalを消費したことになります。

筋トレと有酸素運動のメッツ

《筋トレのメッツ》
・自重トレーニング
2.8メッツ:腹筋などを楽な労力で行う
3.8メッツ:腕立て伏せや懸垂などをほどほどの労力で行う
8メッツ:腕立て伏せや腹筋などをきつい労力で行う
・ウエイトトレーニング
3.5メッツ:様々な筋トレを8~15回繰り返し行う
5メッツ:スクワットをゆっくりあるいは瞬発的な努力で行う
6メッツ:フリーウエイトやマシンなどを使いきつい努力で行う
《有酸素運動のメッツ》
・自転車
3.5メッツ:非常に楽な労力で行う(30~50ワット)
6.8メッツ:ほどほど~きつい労力で行う(90~100ワット)
8.8メッツ:きつい労力(101~160ワット)
・ウォーキング
2メッツ:とてもゆっくり歩く(時速3.2km未満)
3.5メッツ:ほどほどの速さで歩く(時速4.5~5.1km)
4.3メッツ:速く歩く(時速5.6km)
・ランニング
6メッツ:ランニング(時速6.4km)
8.3メッツ:ランニング(時速8㎞)
9.8メッツ:ランニング(時速9.7km)
・水泳
8.3メッツ:クロール普通の速さできつい労力(時速45.7km)
10.3メッツ:平泳ぎをトレーニングや競技目的で泳ぐ
13.8メッツ:バタフライ全般

自分に合った筋トレや有酸素運動を選んでダイエット効果を増やそう!

今回ご紹介したメッツは、ほんの一部となっています。他の運動やスポーツ以外にも、仕事や洗濯などの日常活動のメッツもあります。全てのメッツで消費カロリーの計算ができるのですが、全ての活動が自分に合っているとは限りません。普段は走らない人が走ってダイエットをしようとしても、運動時間は短くなって消費カロリーは思ったほど高くなりません。また、無理して行う運動は長続きしない理由にもなってしまいます。ウォーキングから始めて、徐々に運動時間と運動速度を上げていくと、効率の良いダイエットができます。メッツの高い水泳も同じで、泳げない人は運動強度が低くなり思ったほどのカロリーは消費できません。自分の体力や筋力に合った運動を選んで、効果的にダイエットに励んでください。

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