おはよー！
現役トレーナー、現役ボディビルダーの健っす。
今日は「有酸素運動」についての記事。
ダイエットの基本的な種目として人気が高く、大変安価で開始できる手軽な運動。
「ちょっとジョギングしてくるわ」という会話はもはや自然なものか。
大手ジムを見ても有酸素運動は、女性と高齢者に人気だ。
でだ、実際有酸素運動の効果ってどうなの？効率はいいの？
今日の結論。
「ハードにトレーニング出来るのであれば、効率はとても悪い」
尚、筋肥大目的はもちろん、ダイエット目的でも効率が悪い。
有酸素運動ってなに？
有酸素運動（ゆうさんそうんどう、Aerobic exercise、Cardio workout）
https://ja.wikipedia.org/wiki/%E6%9C%89%E9%85%B8%E7%B4%A0%E9%81%8B%E5%8B%95
好気的代謝によってヘモグロビンを得るため長時間継続可能な軽度または中程度の負荷の運動をいう[1]。 それに対し無酸素運動とは嫌気的代謝によって酸素の供給が逼迫した状態でも一時的にエネルギーを得る高負荷の運動をいう。ただし体内に蓄積した嫌気的代謝の生成物である乳酸は有酸素運動と同じくTCA回路で代謝されるので結果的には同じ代謝である。
ジョギングが代表的で、他に自転車や水泳、ダンスやエアロビクスなども含まれるだろう。
30分など、長時間継続可能な、低強度の運動を指す。
メリットとして、脂肪の燃焼はもちろん、特殊な技術の習得が必要がないことが多い、安価で始められる、などが挙げられる。
有酸素運動の致命的な弱点「筋肉が落ちる」
長時間の運動を行うマラソンや競歩の選手は、かなり体が細い。
これは、持久力的な筋肉が発達したためで、これは筋肉が大きくなりにくい性質がある。
そしてもう一つ、瞬発力に長けた筋肉が退化してしまったんだね。
一つ有名な話で、ガチのマラソン選手は、フルマラソン時の100mラップタイムと、ガチの100mのタイムがあまり変わらないそうだ。
マジかよ！と言いたいが、マジなんだ。
つまり、トータルで言うと大幅に筋肉を落としているという結果となり、これは少なからず素人の有酸素運等にも起こる現象だと思う。
尚、複数のエビデンスが存在する。
ざっくりなんだけど、筋トレと有酸素運動を併用する人は筋肥大効率が20%ほど落ちる。
なので、代謝が落ちる
前の項目を読んで、細くなるならいいじゃん！と思った人もいるだろうが、ちゃんとここの項目も読んでね。
筋肉が落ちるということは、基礎代謝も落としているという証拠なんだ。
基礎代謝（きそたいしゃ、英：Basal metabolism）
https://ja.wikipedia.org/wiki/%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D
覚醒状態の生命活動を維持するために生体で自動的に（生理的に）行われている活動における必要最低限のエネルギーのことである。相当するエネルギー量（熱量）は、成長期が終了して代謝が安定した一般成人で、1日に女性で約1,200、男性で約1,500キロカロリー（kcal）とされている。
簡単に言うと、一日に自動的に使ってくれるカロリーが減るということ。
つまり、太りやすくなってるんだね。
有酸素運動によって体脂肪燃焼とカロリー消費ができて、筋肉が落ちて代謝が下がる。
食べたら太りやすい。
・・・、あれ？
更に代謝を下げる報告も
有酸素運動をしっかりとやっている人は、「長い時間、大きなエネルギーを使わないように動ける体」になっていくんだね。
この大きなエネルギーを使わないように、というのがまさに代謝が上がらない原因。
エアコンでいう「省エネモード」で一日を過ごすようなものなんだね。
とても長時間になる
俺が有酸素運動をやらない、最も大きな理由がこれ。
どうしても有酸素運動の効果を引き出そうと思ったら、長時間の実施が必要だよね。
その分、遊ぶ時間が減るよね。
致命的だ。
なので俺は有酸素運動をやらない
ここまでのデメリットを抱えてまで、多少の脂肪燃焼を狙わない、という意味だね。
ダイエットをするなら食事の管理が最も大きな割合を占める。
もしやるとしたらHIITをするね。
また次の記事に書こうと思う。
まとめ
- 脂肪は低下する
- 筋肉も低下する
- 代謝も低下する
- 効率悪くね？
- やるならHIIT
以上！よかったらシェアをお願いします！
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