現役トレーナーがビーズブートキャンプを評価する

f:id:nanbono:20190912141148j:plain

 ビリーズブートキャンプ。

俺が大学生の時に流行ったなぁ。懐かしい。

で、嫁が今はまった。で、当然の質問が飛んできた。

「効果はあるの?」

 

結論を先に書く。

 

怪我なく継続できるなら、とても有効

 

ちなみにビリーズブートキャンプは、トレーナーから見ると有酸素運動じゃない。

筋トレを気合いで長い時間やっている感じ。中距離走みたいなもの。

この記事は初心者向けにかなり噛み砕いて執筆する。

学術的にきっちり見たい人は、HIIT(High Intensity Interval Training)で検索してみて。

f:id:nanbono:20190912141155j:plain

さて、少々マニアックになるが、初心者向けに噛み砕いて説明する。

脂肪の燃焼効果は、心拍数と深く関係している。

概ね心拍数は「しんどさ」と考えてもいい。

心拍数の測り方は、60秒で脈が何回ドクドクなるか。

脈を数えながら時計を見ればOK。30秒で2倍にしてもいい。

 

で、

 

脂肪の燃焼には心拍数がざっくり100~130くらいで、長時間の運動が適していると言われている。

これは横にいる人とおしゃべりしながら運動ができるくらいの「しんどさ」

ゆっくり駆け足、くらいのレベルかな。

 

で、

 

ビリーはもっと心拍数(しんどさ)が高くなるよね。

あれ?効率悪くない?

f:id:nanbono:20190912141202j:plain

でもこの有酸素運動は、シンプルに「脂肪を燃やす」のに特化した効率のいい方法。

体感的にも精神的にも一番楽に、効率よく脂肪を燃やす方法がこれ。

これは間違いのない事実。

 

一方ビリーズブートキャンプはたぶん心拍数は150を越える。超しんどい。

脂肪燃焼の効率が悪いからダメなんじゃないの?と思われるがちょっと待って。

 

メリットを列挙する。

・確かに効率は悪いが、もちろん脂肪は燃える。

・「効率がいい」というのは脂肪燃焼に限った話。消費カロリーは大きい。

・筋力トレーニングだから引き締め効果に期待。

・同じく筋力トレーニングだから、基礎代謝のUPにも期待。

・強い筋疲労が起こるから、回復にもしっかりカロリーを使う。

・短時間で完了する

 

このようにかなりの数が挙げることができる。

まとめると、消費カロリーと引き締め効果はかなり高いと言える。

 

あくまでイメージだけど、

一般的な有酸素運動   100の辛さで100の脂肪が燃える

ビリーズブートキャンプ 300の辛さで200の脂肪が燃える

こんな感じや。

 

これで効率は悪いが、効果がでるという意味がピンと来るだろう。

 

さて、最後にやっぱりあります、デメリット。

・怪我しないようにしてね。

・続けられる?

説明不要だよね。

 

最後に嫁を激写した画像でお別れ。

飼い猫のXENONちゃんがいることに気づいてね!

にほんブログ村 その他スポーツブログ 筋トレ・ウェイトトレーニングへにほんブログ村 健康ブログ 糖質制限食へブログランキング・にほんブログ村へ

f:id:nanbono:20190912145658j:plain

Billy’s Boot Camp.

It was popular when I was a college student. Nostalgic.

And now my wife is addicted.

A natural question came to me.

“Is it effective?”

 

Write the conclusion first.

Very effective if you can continue without injury

By the way, Billy’s Boot Camp is not an aerobic exercise from the trainer’s point of view.

I feel like I’m doing muscle training for a long time. It’s like a mid-range run.

This article is written quite a bit for beginners.

If you want to see exactly the academic, search for HIIT (High Intensity Interval Training).

 

Now, it’s a bit geeky, but I’ll break it up for beginners.

The burning effect of fat is closely related to heart rate.

In general, you can think of your heart rate as “sind”.

How to measure your heart rate, how many times your heart beats in 60 seconds.

It is OK if you look at the watch while counting pulses. You can double it in 30 seconds.

 

so,

 

It is said that long-term exercise is suitable for burning fat, with a heart rate of roughly 100-130.

This is a “sindness” that allows you to exercise while chatting with the person next to you

Billy has a higher heart rate, is that? Isn’t it inefficient?

 

But this is a simple and efficient method that specializes in “burning fat”.

This is the most efficient way to burn fat, both physically and mentally.

 

On the other hand, the Billy’s Boot Camp probably has a heart rate of over 150.

Isn’t it bad because fat burning is inefficient? It seems that wait a moment.

 

List the benefits.

・ It is certainly inefficient, but of course fat burns.

・ “Efficient” is limited to fat burning. The calorie consumption is large.

-Expected to tighten because of strength training.

・ Since it is also strength training, it is expected to improve basal metabolism.

・ Because strong muscle fatigue occurs, use calories well for recovery.

・ Complete in a short time

 

A considerable number can be mentioned.

In summary, the calorie consumption and the tightening effect are quite high.

 

It ’s just an image,

General aerobic exercise 100 fat burns with 100 hotness

Billy’s Boot Camp burns 200 fats with 300 hotness

It ’s like this.

 

This isn’t efficient, but it’s likely that it will be effective.

 

Well, there is a demerit after all.

・ Don’t get hurt.

・ Can you continue?

No explanation is necessary.

 

Finally, farewell with an image of the bride.

Please notice that there is a cat XENON!

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