健康的にダイエットする運動方法とポイント

ダイエットを目的として運動を行う場合は、「長期間継続できる程度」を意識することが大切です。

極端に負担が大きな運動方法ではすぐにやらなくなってしまう可能性が高まるため、結果的に何の効果も発揮せず、健康を害するだけで終わってしまいます。

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ダイエットの定義と目的

特に女性には縁が深い「ダイエット」ですが、人によっては「体重を減らすこと」だと思い込んでしまっています。

たしかに、体重を減らすことに大きく関係しているので間違いではないのですが、重要なことは「体脂肪率を減らすこと」です。

たとえば、見た目に太っていると判断できる力士は、体脂肪率が1桁に収まっている人がたくさんいます。

平均的な男性の体脂肪率を比較すると明らかに低い数値です。

見た目に太っている力士は、実際には相当な筋肉によって大きな体を構成していて、脂肪は一般的な男性よりも少ない割合しか残っていないということで、とどのつまり、「太っていない」といえます。

女性にとっては、「見た目に細くなること」を目的としてダイエットを行いたくなることが多いのですが、適切な運動方法と食事コントロールなどを意識して【健康的に痩せる】という意識を持つことが大切です。

単に体の線を細くすることだけを目的にするのではなく、体を構成している脂肪と筋肉のバランス、形、状態などを意識し、理想的な結果を目指すようにしましょう。

効果的な運動方法とは?

ダイエットに効果的だとされる運動方法と言えば、「有酸素運動」があります。

たとえば、オリンピック種目にもある「ウエイトリフティング」は、重いバーベルを持ち上げる競技です。通常の筋力トレーニング(筋トレ)でもバーベルやダンベルを使用することがありますが、ウエイトリフティングのようなトレーニングでは効果的に脂肪を燃焼させることが難しくなってしまいます。

ウエイトリフティングは、「息を止めて」動くことになります。

つまり、「無酸素運動」であり、この状態では効率良く脂肪にアプローチを掛けることができません。

有酸素運動とは、「通常通りの呼吸をしながら行う運動方法」を意味しているため、「ウォーキング」「ランニング」「マラソン」などがその代表です。

水泳は、上級者になるほど無呼吸で泳ぐ距離が長くなっていくので無酸素運動になりやすいのですが、意識的に呼吸をするようにしながらであれば非常に有効な有酸素運動として見ることができます。

体への負担も少なく、全身の筋肉を満遍なく鍛えることができるのでとても優秀なトレーニング方法です。

健康を意識した取り組みが大切

運動をすればカロリーを消費することになり、その結果として脂肪が燃焼、ダイエット効果を発揮することが期待できます。

しかし、いくら多くのカロリーを消費することができたとしても、それと同等もしくはそれ以上のカロリーを摂取していたのでは効果が半減します。

運動をすることはもちろん大切ですが、それと同じくらい「食事管理」も重要です。

ダイエットには苦痛が伴うイメージが強い関係からか、「楽な方法」を優先してしまうことが少なくありません。

特に女性は「食事を制限して痩せる」という方法を選択しがちです。

たしかに、摂取カロリーが少なくなれば自然に消費カロリーの方が多くなるため痩せやすくはなります。

ただ、日常生活に必要なカロリーや栄養が不足してしまうと健康を害する恐れがあります。

食事を制限するにしても、必要最低限度のカロリーや栄養素は摂取することが大切です。

また、「チートデイ」と呼ばれる日を設定し、体が飢餓状態に陥らないように意識してコントロールしないと逆に痩せづらくなってしまう可能性もあります。

「続けること」が大切

いかに効果的な運動を行い、いかに効率的な食事コントロールを行ったとしても、それが結果につながるまで継続されなかった場合は何の意味もありません。

むしろ、あまり効果的ではない方法だったとしても結果が出るまで淡々と継続し、長期間にわたって実践し続けている方が遥かに効果的な可能性が高いです。

たとえば、「ランニング」「ウォーキング」は手軽に消費カロリーを摂取できる運動方法ですが、1時間ほど運動をした場合の摂取カロリーは、わずかごはん1膳分に過ぎません。

強度を上げれば消費カロリーも増えますが、過度な運動は体への負担が大きくなってしまうので、急に行うと「三日坊主」になってしまうリスクを増やします。

素晴らしく消費カロリーの多い運動をしようとも、非常に少ない摂取カロリーに抑えられる食事を摂ろうとも、結果的にすぐ終わってしまうようでは意味がありません。

ならばいっそのこと、少ない負担で済む代わりに効果も薄い方法を数年間継続して行った方が、ダイエット効果も健康的な影響も最終的には高いものになることが期待できます。

最後に

ダイエットは、ただ単に体重が落ちれば良いというものではありません。
もちろん、体重を落とせることは大切ですが、たとえば「体脂肪率」を意識して行い、必ずしも体重のみに固着せずに行っていくようにしましょう。

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