有酸素運動とは

有酸素運動とは「十分に長い時間をかけて心肺機能を刺激し、身体内部に有益な効果をもたらすことのできる運動」とも定義される。「好気的な」運動とも呼ばれています。
有酸素運動では体内のグリコーゲンなどの糖質や脂肪が酸素とともに消費されます。具体的には血液中にある脂肪と酸素が結合して燃焼されることを指します。
一般的には、「身体にある程度以上の負荷をかけながら、ある程度長い間継続して行う運動」はすべて有酸素運動とみなす事ができます。
例えば長距離走は有酸素運動であるが、短距離走は無酸素運動である。つまり、長い時間を使って酸素を取り入れる運動が効果的となるのです。
ウォーキングやジョギング、スクワット等で酸素を消費し十分な呼吸を確保しながらできる運動はまさに有酸素運動そのものといえます。

◇有酸素運動のポイントは20分以上続けること
理由は、脂肪が燃焼される時間は、運動開始から20分後とされているからです。

<20分までで使われる脂肪>
血液をサラサラな状態にするので健康維持のためなら十分な時間です。しかし、脂肪細胞を減らすには有効とはいえません。

<20分後から使われる脂肪>
血液中の脂肪分をある程度使い終わると、ようやく皮下脂肪や内臓脂肪が使われるようになります

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