自転車でダイエットするコツ

薄着の季節になると、いつもはあまり気にならない二の腕や太ももなどが気になる人も多いのではないでしょうか。

しかし、なんとか運動をしようと思っても、そもそも運動をする機会がない人にとって、手軽にできる自転車でダイエットをするコツを考えてみましょう。

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毎日継続して続けよう

ダイエットをしてもなかなか続かず、3日坊主で終わってリバウンドしてしまうのはダイエットのあるあるですが、この自転車ダイエットのコツも実はここにあります。

毎日、自転車である程度の距離を走るのは大変ですが、自転車ダイエットの場合は毎日続けることがコツとされています。

雨が降っていたり今日は風邪気味だからと休んでしまう日が多くなると、結局続かずに継続できないで終わってしまうことにもなるでしょう。

自転車を漕ぐことは、人間の体の中で最も筋肉量が多い太ももを使うため消費カロリーも非常に多くなり、痩せるための運動には最適です。

しかも家にある乗り物で近所を回るだけでも良いので、道具をそろえる必要もなく、すぐに始めることが可能です。

毎日の通勤や通学手段に利用すれば交通費が浮くことや、日頃からあまり運動していない人でも自転車を漕いだことによる筋肉のダメージは少ないので、継続して続けるにはもってこいと言えます。

長距離を走る必要はないので、コツコツと毎日継続して乗るように心がけるのが、自転車ダイエットのコツです。

ペダルと足の位置に注意する

自転車を使って毎日通勤や通学をしているのになかなか痩せられないという人は、ペダルと足の位置があってない可能性があります。

理想はペダルの真ん中に親指の付け根がぴったりとつくようにして、つま先で漕ぐようにすることです。

ふくらはぎに力を入れて意識することで、ぷよぷよだったふくらはぎが引き締まり、ダイエット効果が期待できるとされています。

また、いくら自転車に乗っていても、だらだらとただ漕いでいるだけでは疲れてしまうだけで、痩せる効果が期待できません。

足やペダルの位置・姿勢など、どこを意識して漕ぐかによっても効果は変わってきますので、ただ漕ぐのではなく、どこに力を入れて姿勢よく漕げばよいのか考えながら漕ぐのがおすすめです。

慣れないと最初は疲れるかもしれませんが、足首を固定して漕ぐようにすると姿勢も良くなるのでおすすめです。

ただこねるように自転車を漕いでも足首を痛めてしまうので、どのように乗るかをイメージしながら漕いでいくことが自転車で効率よくダイエットができるコツと言えますので、ぜひ試してみてはいかがでしょうか。

ダイエットと思って頑張り過ぎない

ダイエットを始める際、少しでも早く自分の理想の体型に近づこうと思うことから、最初は無理をし過ぎてしまう人が多いと思われます。

しかし、そんな頑張りが実は自転車ダイエットの落とし穴でもあるのです。

まじめで優等生な人ほど頑張り過ぎてしまい、結果的に続かずにダイエット自体を諦めてしまうという人も多いと思われます。

ダイエットにおいて頑張るのは決して悪いことではないのですが、大切なのは、いかに継続して自転車ダイエットを続けて理想の体に近づけていくかということです。

毎日の目標設定を高くし過ぎてしまうとつらくなりすぎてしまい、続かないことは十分に考えられます。

逆に、あまり頑張り過ぎて長時間それも長距離を漕いでしまうと、競輪選手のような筋肉質の太ももになってしまうこともあるので何事にも無理は禁物です。

走っていて体にあまり負担がなく、爽快な気分で過ごせる程度が一番無理をし過ぎない走り方です。

理想は30分~1時間半以内に収めるのが良いでしょう。

いつもの近所のスーパーだけでなく、今日は少し遠出して距離を稼いだりするなど、景色と風と爽快感を楽しみながら楽しくダイエットをしていくのが望ましいでしょう。

食事制限や生活習慣についても意識して過ごそう

自転車で毎日漕いでいるから少しくらい食べ過ぎたってかまわないと考える人もいるかもしれませんが、ただ自転車を漕いでるだけではそう簡単に痩せるのは難しいと言えます。

もちろん、毎日継続して自転車を漕ぐことは重要ですが、それだけでなく日頃の食事内容や生活になどについても意識して過ごすようにするのが自転車ダイエットを成功させるコツです。

たとえば、食事はバランス良く栄養があり低カロリーなものを食べるようにしたり、夕ご飯は炭水化物を少なめにするだけでも効果が期待できると言えます。

その他にも、会社や駅などではなるべくエスカレーターやエレベーターを使用する階段を利用する、甘いものを食べるの控える、飲み会に参加する際はあらかじめ食べる量や飲む量を調節しておくなど、ダイエットに有効でなおかつ自転車を漕ぐ意外にできることはたくさんあります。

ダイエットにおける頑張り時でもあり、小さな積み重ねがやがて大きな結果に発展していきますので、毎日の生活中でもダイエットをしていることを忘れずに意識して過ごすことをおすすめします。

最後に

いつも普通に乗っている自転車でも、ちょっとしたコツを入れることで効果的にダイエットをする道具に変わるとあれば、試そうと思う人も多いのではないでしょうか。
自転車を利用しながらこれらのコツを取り入れて、理想的な体型を手に入れられるように頑張ってくださいね。

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