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風呂と鏡
風呂と鏡

1回の入浴で何カロリー!?お風呂での消費カロリーは

風呂

冬は美味しい味覚が沢山あるうえに運動不足になりがち、むくみも気になる時期です。

久しぶりに体重計に乗ってわが目を疑う体重増なんてことも。。

そんな出不精になりがちなこの時期のカロリー消費の強い見かたといえばやはりお風呂ではないでしょうか。

実際に一回のお風呂でどの程度のカロリーが消費出来るのでしょうか。

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30分のお風呂で90kカロリー

風呂

個人差はありますが一回のお風呂で消費されるカロリーは約90kカロリーと言われています。。。この数値はさほど高くないですね。

一般的に成人が一日の活動に必要とするカロリーは1800kcl~2200kcalと言われています、しかし年齢と共に落ちていく基礎代謝に加えて現代人の食生活では普通に生活をしていてもカロリーオーバーに陥りがち。

そんなふうに頭で判ってはいても一度知ってしまった美味しいラーメンやハンバーガー、お酒の楽しみの誘惑にそう簡単に勝てるものではありません。。

寒いこの時期に毎朝のトレーニングもちょっと辛いので、ここは何とか温かいお風呂でカロリー消費したいもの。

半身浴で入浴時間を増やす

ぬるめのお湯で半身浴をする事によって長時間の入浴が可能になります。

38~40°のお湯に胸から上をだすようにして20分以上お風呂につかりましょう、次第に芯から体が温まり汗が出てきます。体が濡れている為あまり気になりませんが、20分以上の半身浴の際は相当量の汗が体から出ているといいます。

まずは入浴前に水分補給をして汗を掻きやすくしておき、失った水分も入浴後にしっかり補給するようにしましょう。

お風呂の中で下半身をマッサージ

お風呂ろに浸かっている間に下半身をマッサージする事によって更に代謝を促す事が出来ます。また下半身のマッサージによって体内の水分循環を良くすることはむくみの解消にも繋がります。消費カロリーをアップさせると同時に気になるむくみも解消しましょう。

食後すぐの入浴は控えましょう

入浴中は体内の血液が皮膚に集まります、食後は胃などの消化器が正常に機能するために血液を必要としているので食後すぐの入浴は消化不良の原因になってしまいます。これではいくら消費カロリーを上げたところでダイエットどころではありません。

食後すぐにお風呂に入るのは控えましょう。

消費カロリーの上がる高温反復入浴

お風呂での消費カロリーをさらに上げる方法として高温反復入浴があります。

この高温反復入浴とは42°~43°の高めの温度のお風呂に5分ほどの休憩をはさんで3~4回浸かるというものですが、体力の消耗も激しく心臓などへの負担も普通の入浴よりは大きくなります。体調に不安を感じている時などは控えた方が賢明でしょう。

しかしこの高温反復入浴、300kカロリー以上の消費が期待できると言われています。

ビタミンE、クエン酸、カリウムの多い食品を普段から食べるようにする

ビタミンE、クエン酸、カリウム、この3つの栄養素は血液循環を促し利尿作用を高めます。これらの食品を普段から沢山食べておくとお風呂に入った時の血液循環も更に良くなり消費カロリーを更に上げてくれる事でしょう。

体を洗う前に一度お風呂で温まる

お風呂に入ってまず最初に体を洗う人は多いかと思います。しかし体を洗う前に一度湯船で体を温めておく事によって毛穴が開き皮膚の汚れを効率よく落とす事が出来ます。これによって汗などの代謝物を更に出やすい状態にしていおいて、消費カロリーもアップさせましょう。

毎日お風呂で温まる

当たり前の習慣になっている人も多いかもしれませんが、毎日お風呂で温まる事によってデトックス効果の高い、つまりは入浴時に汗をかいて体内の不要物を排出しやすい体がだんだんと出来上がっていきます。ついついシャワーで済ましてしまう事の多い人はお風呂に浸かる習慣を身につけるとカロリーも消費しやすくなります。

お風呂の中でも運動

お風呂で湯船に浸かっている間もエクササイズをしてみましょう、当然ながら血行が更に促進され消費カロリーもアップします。

簡単な方法として両手足の手首と足首をぐるぐる回す方法があります。体の末端を動かす事によってポンプのような役割を果たし、血液の循環が良くなります、結果消費カロリーも高くなります。

毎日出来るお風呂ダイエット

以上お風呂での消費カロリーを上げる方法を幾つかご紹介させて頂きましたが、どれも今晩からでも出来る簡単なものなので試してみてはいかがでしょうか?

運動不足になりがちな冬のカロリーオーバーはお風呂で解消しましょう。

脚温器 ぽかぽか足湯
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posted with amazlet at 14.01.14
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お風呂での消費カロリーのまとめ

  • 普通の入浴方で消費されるカロリーは約90kとさほど高くない。
  • お風呂での消費カロリーを高めるために様々な方法があるが、代表的なものでは半身浴や高温反復入浴など。
  • お風呂では自分が想像している以上に汗を掻いているので入浴前と入浴後の水分補給は忘れずに。

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