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風呂上がり、水、飲む、女性
風呂上がり、水、飲む、女性

お風呂に入るだけでダイエット?反復浴の効果と効能

風呂上がりの女性

お風呂は一日の疲れを癒やす場所。温かいお風呂に入ると体の筋肉も弛緩してたまらなく気持ちよくなります。

ところが、このお風呂。入り方によっては大きなダイエット効果が期待できることが近年の研究で明らかになってきました。

汗をたくさんかく岩盤浴等のような如何にも「効きそう」な入浴法もありますが、ここでは効率のよいダイエット効果が期待できることから大きな注目を集めている「反復浴」についてご説明いたします。

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2つの反復浴

風呂

反復浴とは、「入浴と休憩を交互にとることで新陳代謝をあげる入浴法」のことです。温泉などでもこの入浴法を推奨していることが多いようです。

この反復浴は筋肉の発熱と冷却を交互に行うことができ、擬似的にサウナと水風呂に交互にはいるような効果を得ることができます。休憩中には体や髪を洗えばよいので、効率的でもあります。

ところが、この反復浴には、2種類あるのです。

  • 高温反復浴……40度から42度程度の高温のお湯に浸かり、3分の入浴と5分の休憩を交互に行う入浴方法。高温で行うため、比較的短め入浴でもカロリー消費が多いけれど、体への負担も大きい。
  • 中温反復浴……38度から39度程度のお湯につかって行う反復浴。5分から8分程度の入浴と4分程度の休憩を挟む。比較的低温でおこなう反復浴のため、体への負担は少なめです

高温反復浴と中温反復浴は湯温が異なりますが、体への負担も大きく異なります。

冬場などの寒い時期には高温反復浴でしっかりと体を温め、夏場には中温反復浴を行うのがよいのではないでしょうか。

反復浴の効能

反復浴によって150キロカロリー程度のカロリー消費が可能です。20分のジョギング程度とも言われますが、もちろん筋肉強化などの効果はありません。

入浴時には水圧がかかるため、サウナよりも体への負担があります。水圧からの解放と、水圧とのかかりを交互にくりかえすことで、運動と同じような効果をある程度生み出すことができるというわけです。

健康な人がこの反復浴を行うことで適度な疲労感を感じることが出来、夜の寝付きもすごくよくなることが知られています。また、長期的な目標も立てやすく、体質改善の効果もあるため、非常に効果的なダイエット方法であると言えるでしょう。

正しい反復浴の入浴方法

このようなダイエット効果も期待できる反復浴ですが、正しい方法で行わないと逆効果になってしまうこともあります。

ここでは正しい反復浴の入浴方法についてご説明いたします。

中温反復浴

中温反復浴は、38度から39度前後のお湯に浸かり、休憩を挟むことで行う反復浴です。

肩までしっかり使うのがポイントです。
順序としては

  • 1.かかり湯……体の汚れをおろしつつ、お湯の温度に慣れていきます。お湯に入る前にしっかり水分補給を行なっておきましょう。
  • 2.3分間の入浴……最初の入浴です。まずは体を温め毛穴を開くような気持ちでいましょう。
  • 3.5分間の休憩……最初の休憩です。体を洗ったり髪を洗ったりしましょう。
  • 4.5~8分間の入浴……二度目の入浴です。じっとりと汗をかきます。
  • 7.20分間の休憩……ここでお風呂からあがります。最後に少し入っても構いません。水分補給とスキンケアを忘れずに

以上で修了ですが。反復浴の効果を高めるためにも正しい入浴方法を行いましょう。また、具合悪くなってしまった場合には、即座にやめましょう。

高温反復浴

高温反復浴は40度から42度程度の体に負担がかかる温度で行う反復浴です。高温反復浴をおこなう場合には、休憩を5分から8分、入浴は3分程度にするのがよいでしょう。

また、水分補給は中温反復浴の時よりも重要なものです。

また、体調不良の時や貧血気味の人、心臓が弱い方などは中温反復浴がオススメです。高温反復浴は体に大きな負担がかかりますので、体調通い時に行いましょう。

知っててよかった疲れたときのすごい対処法
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まとめ:ダイエット効果も抜群の反復浴

反復浴の効果として、体を温めて冷やすことによる筋肉への刺激と血行改善、そして水圧をかかった状態から水圧がかからない状態へと変わることによる体への影響があります。

いずれも新陳代謝を向上させ、筋肉の発熱を促すため、非常に高いカロリー消費が期待できます。

しかし、高温反復浴では体の負担が大きく、中温反復浴では少々時間がかかるため注意が必要です。体調や季節にあわせた反復浴を行いダイエットしましょう。また、継続的に行うのがよいとされています。

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