こんにちはー！
現役トレーナー、現役ボディビルダーの健っす。
今日は「サウナは痩せるか痩せないか」という内容だよ。
結論だけ言うと、ほぼ痩せないよ。
何故サウナは痩せると言われているのだろうか
ダイエットのためにサウナに入る、という日本語はここ最近であまり聞かれなくなった。
やっと意味が無いことが浸透してきた証拠であろう。
でも過去にはダイエットを目的として、長時間サウナに入る人が絶えなかったそうだ。
恐らく、減量末期のボクサーなどの階級制の競技を実践している選手が利用していたからだと思う。
実際に体重は減るから、リミットクリアには有効だからね。
あなたにとって「痩せる」って何？
さて考えてみよう。
「痩せる」というのは、何を指す？
- 体重が減る
- 体脂肪量が減る
- その他
1.でいいならサウナに入ることは有効だと思う。
体重が減るので、劇的に痩せると言えるだろう。
逆に言うと、水を飲んだらまた太るけどね。
もっと皮肉を言うと、体重が減ればいいのであれば、髪の毛をバッサリ切っても痩せる、献血をしても痩せる。
どう考えてもおかしいよね。
2.の痩せる、であればサウナは非効率的だ。
体脂肪にはほとんど影響しないと考えている。
サウナに入る時間、歩くほうが痩せると思う。
つまり、繰り返しの結論になるが、サウナは痩せる方法としては、有効ではない。
基礎代謝が上がるんじゃ？
サウナに入ったあと、水風呂に入ると基礎代謝が上がってダイエットに繋がるのでは？とよく質問される。
確かにデータとして基礎代謝が向上するというデータがある。
ただし、変化が実感できるほどの効果は、おそらくない。
実際サウナに入ったらみるみるうちに痩せました、って人を見たことないなぁ。
つまり、効果は多少あるのは間違いないが、ごく僅か、ということだね。
ダイエットの話はここまで。以下、サウナのメリットを。
冷え性改善には有効？
エビデンスがいくつかあり、実は逆に冷え性になるケースもあるようだ。
賛否が分かれているが、俺の経験則的には「有効」だと思う。
筋肉の温度が上がって、血流が良くなるのは間違いなく、それを定期的に繰り返せばちょっとずつ改善しそうな気がする。
あとサウナに習慣的に入る人は、血圧が正常なことが多い、ってデータもあるよ。
疲労回復には効果がある？
こちらもエビデンスがいくつか存在するが、賛否が分かれている状態だ。
俺の考えでは、ハードにトレーニングしている人は、入らない方がいいと考えている。
筋肉が激しく損傷しているのに、温めて炎症が必要以上に進むと考えている。
面白い実験で、実際にハードトレーニングしたあとにサウナに入ると有効か、という実験が行われた。
結果、サウナに入った方が筋肥大が促進した、というデータがある。
炎症が進み、良くも悪くも体の負担となったためか、筋肉の温度が上がって血流が良くなったためか、詳しい理由は分からない。
が、長期的になると疲労の蓄積など、なにか悪いことが起こりそうな気がする。
逆にハードにトレーニングをしていない人は、サウナが有効なことが多いと思う。
血流促進で冷え性や肩こりが改善したり、精神的な作用も相まって、良い方向に向かうことが多いと思う。
ヒートショックプロテインって何？
熱ショックタンパク質（ねつショックタンパクしつ、英: Heat Shock Protein、HSP、ヒートショックプロテイン）とは、細胞が熱等のストレス条件下にさらされた際に発現が上昇して細胞を保護するタンパク質の一群であり、分子シャペロンとして機能する。ストレスタンパク質（英: Stress Protein）とも呼ばれる。
https://ja.wikipedia.org/wiki/%E7%86%B1%E3%82%B7%E3%83%A7%E3%83%83%E3%82%AF%E3%82%BF%E3%83%B3%E3%83%91%E3%82%AF%E8%B3%AA
疲労回復や美容などに期待が膨らむヒートショックプロテイン。
結論から言うと、まだよくわからない。
いくつかの実験では41~43℃くらいのお風呂などでやっているから、サウナだと高温すぎるんじゃないかな。
知らんけど。
まとめ
- 痩せない
- 冷え性に効く
- 疲労回復に効く
- でもハードトレーニングをしている人には、おすすめしない
以上！よかったらシェアをお願いいたします。
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