筋トレ、有酸素運動、食事のコツ、ダイエットを効率的にしよう!

筋トレ、有酸素運動、食事はどれもダイエットに有効な方法があり、それらを自分に合った方法で組み合わせることで長期的な体重管理ができ、リバウンドをしないダイエットができるようになります。テレビや雑誌などで紹介されるような一時的なブームで終わるダイエットは長続きしないだけではなく、急激な体重減少により身体に無理がかかり、リバウンドの原因にもなります。健康的に痩せるためには、正しい運動と正しい食事管理が欠かせません。そのための効率的に痩せる方法を紹介しますので、無理なく続けられるダイエットの参考にしてください。

筋トレと有酸素運動のダイエットのコツ

・筋トレをした後に有酸素運動をする
筋トレを始めにすることで、グリコーゲン(炭水化物の一種)を消費し有酸素運動による脂肪の消費が速く始まります。
・大筋群、多関節運動で鍛える
大筋群とは胸、背中、太ももといった大きな筋肉のことで、多関節運動とはふたつ以上の関節が関与した筋トレのことを言います。このふたつが合わさる筋トレは筋肉を大きく使い運動量が高くなります。大きな筋肉を鍛えることで基礎代謝が増えやすくなり、筋肉を大きく使うことで消費カロリーも大きくなります。
・心拍数を計って有酸素運動をする
脂肪の燃焼に有効な心拍数(運動強度を60%~75%程度)があり、カルボーネン法という計算式を使い求めることが出来ます。【カルボーネン法の計算式】
最大心拍数=220-年齢
目標心拍数=(最大心拍数-平常時心拍数)×運動強度+平常時心拍数
例:平常時心拍数が74で30歳の人は
220-30=190(最大心拍数)
(190-74)×60%+74=143.6(目標心拍数)
(190-74)×75%+74=161(目標心拍数)
1分間の心拍数が143.6~161の範囲で運動をすると体脂肪の燃焼が促進されます。
・運動前にカフェインを摂る
コーヒーなどに含まれるカフェインは体脂肪の減少に効果的と言われており、運動前のカフェイン摂取は体脂肪の減少を促します。また、糖質を含まないカフェインが良いとされ、ブラックコーヒーやサプリメントの摂取が効果的になります。

食事管理のダイエットのコツ

・野菜から食べる
野菜から先に食べると食事による血糖値の上昇を抑えてくれます。それにより、炭水化物(糖質)の吸収が抑制できます。
・肉類は輸入の赤身を食べる
肉類の種類を問わずに、輸入肉で赤身の多い部位が低カロリーで高タンパクとなっています。種類により違いはありますが、100gあたり150kcal以下となっており、脂肪の多い部位に比べて大幅なカロリーカットが出来ます。
・カルニチンを摂る
牛肉や羊肉などに多く含まれるアミノ酸の一種で、脂肪を効率的にエネルギーに変えてくれます。サプリメントによる摂取も有効で、体脂肪の減少や持久力の向上に効果的です。
・特定保健用食品(トクホ)を有効活用する
体脂肪の減少や糖質の吸収を抑える効果がある製品を有効に活用し、運動と食事を行うことで効率的にダイエットが進みます。製品の特性を知り適切なタイミングで摂取することが重要になっています。脂肪の燃焼に効果があるものは運動前や運動中、その他の活動時などに摂ると良く、糖質や脂肪の吸収を抑制するものは食事中や前後に摂ると効果的です。

正しい筋トレ、効果的な有酸素運動、適切な食事でダイエットを効率的にしよう!

ダイエットに有効な方法を紹介しましたが、健康的なダイエットには運動は続けなければいけませんし、食事は無理な食事制限などはせずに適切に食べることが重要です。適切な体重減少のペースは1週間で体重の1%程度となっています。また、BMIで適正体重を把握することも重要です。身長(m)×身長を体重(㎏)で割る数字が18.5~25だと普通体重の範囲です。範囲以上も範囲以下も様々なデメリットがあるので気を付けてください。正しい運動と適切な食事制限でリバウンドをしにくいダイエットが可能なので、ご紹介した方法を組み合わせてダイエットを頑張ってください。

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