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エクササイズビデオ事情 in USA

PB040004.JPG 写真は私が一番よく使っている、「Tae Bo」という、キックボクシング、空手をとりいれたビデオ。ビリーブレイクという、空手の世界チャンピオンだった人がパワフルにガイドしてくれます。カロリー消費量もかなりですし、全身(特に下半身)くまなく有酸素、筋トレの要素をもりこんで充実しています。だから、やった後の爽快感、ストレス解消はピカイチ!で、ついつい6年も使い続けています。ノースリーブも怖くない、すんなりした上腕筋になります。(笑)

[前の記事より] いつでもできる、格好を気にしなくて良い、わざわざ別の場所へ行くことなくそのまま家で始められる、バラエティが豊富ーーなどなど、エクササイズビデオ/DVDは継続しやすく利用価値が高い!ダイエット大国、ここアメリカでは次々に新しいメソッドがビデオで出され、膨大な量が出回っています。その中から、自分にあったものを選んで、手軽で身近なウェルネス作りに役立てています。

さて、このエクササイズビデオをどう選んでどう取り入れるか?Q&A形式にしてみました。

Q. 自分にあったエクササイズビデオって、どうやって選ぶの?
A. まず一番大切なのは、やって「楽しい、気持ちいい」と思えるものです。でなければ、どんなに効果があっても、その効果が出る前に挫折してしまう。まず、ご自分の楽しめそう、興味がありそうなエクササイズを見つけることです。セレブがやっているから、「これでxxKg痩せた!」(キャッチコピー)、などはあまり良い指針ではないようです。以下のリストで、どれに心のアンテナが動くか、それでチェックしてみてください。
   1) 通常のエアロビクス、ステップエアロビクス
      メリット:有酸素運動、全身引き締め
   2) ウォーキングを基本にそのほかの動きを加えたもの。
      メリット:体力、関節に自信がない方でもやりやすい有酸素運動
   3) キックボクシング、空手など、格闘技から展開したエクササイズ 
      メリット:有酸素運動と筋トレ一挙両得 ストレス解消
   4) バレー、ジャズダンス、ラテンダンスなど、ダンスから展開するエクササイズ
      メリット:踊って楽しめる有酸素運動、長くしなやかな筋肉
   5) ヨガ、パワーヨガ 
      メリット:全身引き締め、心を落ち着ける
   6) ピラテス  
      メリット:あらゆる体力レベルでできるコア(腹部、お尻)トレーニング
   7) ダンベル、エクササイズボールなど、ウェイト中心エクササイズ 
      メリット:筋トレ、部分引き締め
   8) そのほかターゲット別(子供用、妊婦用、シルバーエイジ用など)
これで、どういうタイプのエクササイズか絞込みましたね。たとえば、ヨガに興味をもたれたとすると、次は自分にあったレベル(初心者、中級など)と、時間を決めましょう。だいたいは30-60分くらいです。後はインターネット(アマゾンなど)、店頭で実際にどういうビデオが条件にあてはまるかをチェック。これで、ほぼ決定できるはず。

(余談) アメリカではインフォマーシャルといって、30分くらいのTV番組で1つの商品の宣伝のみをするというのがたくさんあります。エクササイズビデオも、ご他聞にもれず30分間セレブや体験談を盛り込んで、ばんばん宣伝されているのです。これは、広告に惑わされないよう、冷静に見ればどういうエクササイズが出回っているか知るにはいいですね。

Q. 同じビデオを繰り返すのがいいのか、いろいろ混ぜるのがいいのか?
A. 多くのビデオは、週2-3回のペースで同じものを使うことを薦めています。特に使い始めには、慣れるためにも効果を実感する為にもそうでしょう。しかし、そのために飽きてしまって長続きしないと意味がありませんね。同じものをじっくりやりたいタイプと、いろいろとバラエティを楽しむことによって長続きするタイプ、ご自分のタイプにあわせるのが一番です。「こうするべきだ」という型にはまらず、自分の好みやパターンに合わせて長続きさせる。これが一番でしょう。

Q. どのくらいの頻度でやるの?
A. エクササイズビデオに限らず、一般的に20分以上の運動を週2回続けるのがメインテナンス(現状維持)、それ以上が減量や体型づくりの基本とされています。

ほか、ご質問、コメントなんでもお寄せくださいね。

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