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お風呂でやせる・ダイエット効果が期待できる3つの入浴法について

風呂

お風呂への入浴を利用したダイエット方法があります。お風呂は水圧や水温などがある一種の特殊な環境ですので、その入浴によって体質を改善するなどしてダイエット効果をもたらすことが期待できます。具体的にダイエット効果が期待できる入浴法としてはどのようなものがあるのでしょうか。本稿では、ダイエット効果が期待できる入浴法を3つほど挙げてご説明していきます。

お風呂を利用したダイエット方法にご興味がある方の参考となれば幸いです。

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お風呂への入浴を利用したダイエット法

おデブ

お風呂への入浴は私たちの体の清潔を保つために重要であるとともに、ダイエット効果を期待することができます。水圧・水温がある場所へ入るということは身体へ少なからず影響をもたらしますので、その環境を利用してダイエットをすることもできます。

入浴法を利用したダイエットにはさまざまなものがありますが、代表的なものとしては以下のようなものがあります。

半身浴によるダイエット

ダイエットのための入浴法として、まず挙げることができるのが半身浴によるダイエットです。半身浴とは、お風呂へ入浴する際に入浴の部位を胸から下までとする入浴方法をいいます。入浴時間は20分から30分程度、温度は人肌よりも少しだけ高く37度から38度程度が効果的です。

このような半身浴による入浴法をすることによって、体の新陳代謝を高めることにつながります

その結果、体から老廃物が排出されやすくなったり血行が良くなることによって、体質が太りにくいものと改善されます。(なお、半身浴による入浴法をすれば体から水分が減少することにより一時的に体重が落ちます。しかしこれは半身浴入浴法の本来的な目的ではなく、付随的なメリットです。半身浴の本来的な効果は、体質の改善によって太りにくい体を作るという点にあります。)

半身浴は体質の改善によってダイエット効果を目指すものですので、短期的な効果を目指すものではなく、長期的に継続することにより高いダイエット効果をもたらす入浴法です。
半身浴を始められる場合には、根気強く続けることを重視しましょう。

高温度反復浴

次に、入浴法を利用したダイエットとして高温度反復浴というダイエット方法をあげることができます。高温度反復浴は、半身浴とは逆のベクトルをとるダイエット入浴法です。

高温度反復浴は、40度から42度程度の熱めのお風呂に5分入浴→5分間休憩(この間に体を洗ったり洗髪などをする)→5分入浴→5分間休憩→5分入浴を行うという入浴法です。

高い温度のお風呂で、短時間で入浴・休憩を繰り返すという方法なので、高温度反復浴と呼びます。この高温度反復浴は、交感神経を刺激することにより脂肪燃焼効果を求めるものです。半身浴が体質改善を通して間接的にダイエット効果を目指すものである入浴法であるのに対して、高温度反復浴は、入浴による直接のダイエット効果を目指す点が特徴的といえます。

高温度反復浴は比較的早期にダイエット効果が出る方法と言われますが、なかなか、お風呂に入るリズムが忙しくなってしまい、リラックスして入浴することが難しくなるというデメリットもあります。

高温度反復浴のリズムによる入浴を生活に取り入れることが可能な方であれば、試してみることがおすすめできます。

hsp入浴法

hsp入浴法(ヒートショックプロテインにゅうよくほう)という方法もダイエット効果があると言われます。Hsp入浴法は、高温度反復浴の「ロングバージョン」と言える入浴法です。つまり、40度から42度程度の温度のお風呂に20分程度入浴するという入浴法です。

この熱いお湯に長い時間はいるという入浴法により体のタンパク質を改善させる物質であるhspが活性化して新陳代謝が促され、ダイエットへとつながるという方法です。効果としては、間接的にダイエット効果を目指す入浴法として半身浴に近いものがあるということができます。

hsp入浴法は、医学的な根拠が明示されている入浴法で注目されていますが、水分補給などをしっかりと行い健康に配慮して行うことが必要な入浴法です。

このように入浴法を利用したダイエットは様々なものがあります。ご自身の時間のやりくりや健康状態などを考えながら、実践することが可能なものを選ぶことが大切ということができるでしょう。

木曽工芸 桧半身浴用風呂椅子 (御影石)
木曽工芸
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まとめダイエットのための様々な入浴法

以上、本文で述べましたダイエットのための入浴法のポイントをまとめてみますと以下のようになります。

  • 半身浴-37度から38度程度のお湯に胸から下までを入浴させて20分程度入浴するという入浴法です。体の新陳代謝を高めて間接的にダイエット効果を求めます
  • 高温度反復浴-40度から42度という熱めお風呂に5分入浴→5分間休憩(この間に体を洗ったり洗髪などをする)→5分入浴→5分間休憩→5分入浴というリズムで入り、新陳代謝を高めることで直接のダイエット効果を目指します。
  • hsp入浴法-40度から42度という熱めのお風呂に20分程度入浴します。hspという物質の作用により新陳代謝を高めることでダイエット効果を期待するという入浴方法です

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