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入浴後の運動で脂肪の燃焼効率アップ!準備運動代わりの入浴のススメ

風呂

ダイエットに効果的だと言われている入浴と運動。この2つ、単体でも効果があるのですが、組合わせ方によっては効果を倍増させたり半減させたりしてしまいます。

本記事では、入浴後に運動することで脂肪の燃焼効率をアップさせることに注目してまとめています。入浴後に運動したらまた汗をかいてしまうから…とちょっと気乗りしないかもしれませんが、入浴後の運動の効果を知ったら、試してみたくなるかもしれません。

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運動するためには身体を温めると良い

風呂

運動をする前に準備体操をしますよね?この準備体操、身体を温めて筋肉の故障を防ぐ他にも、脂肪の燃焼を促進する効果があります。いわば車などの「暖機運転」になぞらえることができます。

ダイエットに効果的なのは、脂肪が燃焼し始める運動後20分以降の運動だと言われています。これは身体が温まり、うっすらと汗をかき始める時間帯です。入浴後の運動によって、よりこの状態に到達しやすくなるというわけです。

身体を温める利点

入浴後は身体の芯まで温まり、ぽかぽかした状態が持続します。これはある程度、運動を継続したときの状態に似ており、深部体温が上昇した状態と言えます。このとき身体の中では、全身の血流が活発になり、熱の放射を促そうとしています。

血流が増えると筋肉への酸素供給量も増え、結果的に筋肉はよりたくさんのエネルギーを使うことができるのです。つまり、同じ運動をするにしても、筋肉の消費エネルギーが増えるため、効率よくカロリーの消費=脂肪の燃焼を始める事ができるのです。

運動後に入浴すると…?

多くの方が運動に汗を流す目的で入浴されるかと思います。たしかに汗をかいた後の入浴は気持ちが良いのですが、運動後もある程度の時間は脂肪の燃焼が続いています。この時に入浴などで筋肉を温めてしまうと、その筋肉の活動を抑止してしまい、せっかく放っておいても燃焼している脂肪を止めてしまうのです。ですから、効果的なダイエットという観点からは、入浴をするのは運動後1時間ほど経ってからがおすすめです。

入浴後に運動をすることで得られる効果

寒い日にウォーキングなどの有酸素運動をするとき、初めは寒くて筋肉も固まり、体温も低い状態からスタートします。すると脂肪の燃焼に適切な体温の上昇にも時間がかかり、ウォーキングを終えるころにやっと体温が上がってきた、なんてことにもなりかねません。そんなときは先に入浴を済ませ、入浴後に運動を始めるのが良いでしょう。

入浴後に運動をすることで、ウォーミングアップが済んだ状態で運動を始める事ができます。すると筋肉はすでに準備完了しており、速やかに脂肪が燃焼する運動へと移行することが出来るのです。また、そうすることである程度の時間、脂肪の燃焼による運動が実現でき、運動を終えたあとでも1時間程度は脂肪の燃焼が続くことになります。

入浴後に運動をすることで、運動中の脂肪燃焼効率があがるだけでなく、運動後も効率よく脂肪の燃焼を促進することが出来るのです。

入浴の適切な方法

入浴後に運動をする場合、事前準備としての入浴はどんなものでも良いかというと、やはり適切な方法というのがあります。お湯の温度は39~40℃程度のぬるめが理想的です。このお湯に15分~20分、全身が温まるようにお湯に浸かります。すると全身の血液が温まり、血流も増加します。

心臓から出た血液がまた戻ってくるのには1分ほどかかると言われています。入浴時には、この温かい血液循環を20回程繰り返し、じっくり血液と筋肉を温めることが重要です。ぬるめのお湯に浸かることで、脳も急いで体温を下げる必要を感じにくいため、入浴後の体温も高いまま維持されます。早く身体を温めたいからといって、熱いお湯に入ると、身体が体温を下げようとしてしまいますから、かえって湯冷めを起こしやすくなるのです。

アロマ・デ・バス
アロマ・デ・バス

posted with amazlet at 14.02.11
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入浴後の運動で効率的に脂肪を燃やす

入浴後に運動をするというと、汗をかいてしまって気持ち悪い、と敬遠してしまいがちです。しかし、寒い時期などは予め身体を温めることは、ダイエット効果に加えて筋肉を傷めるリスクを低減することができます。寒い中、準備運動をしてもなかなか身体は温まりませんが、入浴後の運動を取り入れることで効率よく脂肪の燃焼を促すことが出来るようになります。

入浴後に運動をする習慣を身に付ければ、規則正しい生活を送るためのきっかけにもなります。日ごろから運動不足に悩む方も、この一連の流れを身に付けて健康で活発な自分を取戻してください。

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