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湯上がり、美女、風呂、髪
湯上がり、美女、風呂、髪

ダイエット効果抜群の高温反復浴で注意するべき事

湯上がり

最近の入浴ダイエットの中で非常に高い注目を浴びているのが「反復浴」という入浴方法です。名前だけでも聞いたことがある人は多いのではないでしょうか。

忙しい現代人の多くは長時間の運動をする余裕がないと思います。そんななか、自宅でも気持よく疲労を取りながらダイエットもできる反復浴は、効果的な入浴方法でありダイエットだといえるでしょう。

中でも比較的高めの温度のお湯をつかった「高温反復浴」は非常に高い効果が期待される反面、体にも大きな負担をかけてしまうので注意が必要です。

この記事では、高温反復浴で注意するべき事を紹介いたします。

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高温反復浴の効能とやり方

風呂桶

高温反復浴の効能については、様々なサイトで紹介されている通りですが、大きくは3つのものがあります。

一つ目が「リラックス効果」。お風呂に浸かることでリラックスできる上、ダイエットまでできる充実感が普通のお風呂以上のリラックス効果を生み出します。

二つ目が「ダイエット効果」。お風呂に入るだけでは、そんなに脂肪が燃焼することはないのですが、反復浴では水圧の変化と温度の変化を利用するため、汗を大量にかくサウナなどとくらべても非常に高いダイエット効果が期待できるのです。

三つ目が「効率のいい洗身」。高温反復浴では休憩と入浴を繰り返すため、休憩時間に体を洗うことができます。洗身や髪を洗うことも効率よく行えるため、非常に気持ちよくお風呂を利用できるわけです。

様々な効果がありますが、体への負担が大きいため、朝にやるには少し厳しいかもしれません。睡眠を促す効果があるので、夜寝る前に行うのがよいでしょう。

高温反復浴の方法

高温反復浴の方法については「お風呂に入るだけでダイエット?反復浴の効果と効能」にも少々書きましたが、以下のとおりの順序で行います。

  • 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。
  • 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。
  • 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。
  • 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。
  • 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

このような順序で入浴するのですが、下準備も重要です。

お湯は42度程度の熱めのお湯で、真冬の時には最初の入浴を少し長めにするとよいでしょう。上では2回の繰り返しですが、慣れてきたら3回でも構いません。

また、一日に二回入浴する場合には、六時間以上あけましょう。サウナなどと組み合わせて入浴する場合には、少し低めの温度で「中温反復浴」を行いましょう。

高温反復浴の注意点

このような高温反復浴は、42度程度の高温のお湯で行うのがポイントです。38度程度で行うのは「中温反復浴」と呼ばれます。

高温反復浴では、約20から30分間のジョギングと同じほどの消費カロリーを使います。

しかし、高温反復浴は体への負担が大きいため、注意が必要なこともたくさんあります。それを今いちど確認しておきましょう。

体への負担

高温反復浴では、「体への負担」がかかります。体力がある時には、水圧や温度の変化でつかれる程度ですが、心臓が弱い人では、内臓への負担も非常に大きなものになります。

血行が大幅に良くなるため、風邪を引いていると悪化させてしまったり、体が冷えやすくなってしまうこともあります。体全体が疲れている時には、控えたほうがよいでしょう。

水分補給を忘れずに

高温反復浴ではたくさんの汗をかきますが、休憩を挟むためあまり実感がないかもしれません。高温反復浴で汗をかいたままにすると熱中症を起こしてしまう可能性があるため、しっかり入浴前、入浴後の水分補給を忘れないようにしましょう。

湯温の低下に注意

インターバルが長い入浴方法ですので、環境によっては湯温が下がってしまうことがあります。最初の温度を維持するように、こまめに追い焚きをしておきましょう。

一日上限二回まで

体に負担をかける入浴法ですので、一日二回を上限とします。三回以上は自律神経を失調させる可能性がありますので気をつけてください。

お風呂の達人  バスクリン社員が教える究極の入浴術
石川泰弘
草思社
売り上げランキング: 16,644

まとめ:高温反復浴の注意点をまもってダイエット

ダイエット効果が高い高温反復浴ですが、体への負担が大きいことも知られています。

体が弱っている時には高温反復浴は行わないようにしましょう。また、水分補給も忘れずに。

継続的に二ヶ月以上行うことでキロ単位で体重を落とすことができたという話しもあります。

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