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上級ダイエッターの淑女は必見!筋トレはいかが?

kintore_set早くも4月!来月の日本でのセミナー、楽しみにしつつ準備に入っています。詳細はこちら。ここのところのウェルネスの実践で、皆さんによりパワーアップしてお会いできるよう、がんばります。

[写真:自宅での筋トレセット。重いダンベルがないので代わりに、ゴムチューブ(ピンクのなわとびのようなもの)と水を入れたポリ容器4リットル、7リットルなどを使っています。踏み台2種は”Firm”というビデオとセットで購入し、ランジなどに使用]

「え~、筋トレなんてやっている時も美しくないし、ムキムキになるし、無酸素運動ともいうでしょう?体が窒息するみたいで、ダイエットや体にも良いわけなさそう。」という皆さんのリアクションが聞こえるようだ。。。私も、エクササイズはしても、有酸素系が主で、これで何の問題もないと思っていました、、、いえ、思おうとしてました。だって、たおやかな日本人女性として(??)、ベンチプレスやバーベル、ダンベルを歯を食いしばって持ち上げるなんて、美的でないし。

が、カラダというこのうえなく精巧・複雑なマシンについて知れば知るほど、筋トレの女性への効能が見逃せなくなってきたのです。ローカーボ(低炭水化物)、ミドルカーボで体重調整はうまくいったのですが、次なるステップ以下のことを目指して。。。

[知ってましたか?筋トレが女性になぜ大切か(いやほんとに)]

① 負荷をかける運動は、骨からカルシウムが失われるのを防止する⇒骨密度を維持⇒骨粗しょう症の予防に最適。
アメリカでは、30代後半の女性は特にウェイトを使ったトレーニングをするよう、医者からも薦められます。
逆にどんなにカルシウムを摂取しても、負荷をかけない例えば寝たきりの状態などではカルシウムが有効に使われないそうです。

② シルバー世代になったとき、同世代とは格段若々しくあるために。
チャンスがあれば、シルバー世代の方を観察してみてください。「若々しいなあ」「いきいきしてる」と思える方は、必ず背筋がピンと伸びて良い姿勢を保ってらっしゃいますよね。
これって、しっかり筋肉がないと難しいって知ってました?(特に背筋腹筋、お尻と腿の筋肉) アンチエージングのために、筋トレは大きな将来の差を生みます。

③ リバウンドしにくい、理想体重を維持する体質のために。
食事のみのダイエットだと、筋肉も一緒に失っています。これだと、基礎代謝は下がり、逆に太りやすいリバウンドしやすい体質になるのは、皆さん経験された方多いと思います。同じ理由で、筋肉&基礎代謝が落ちると、ダイエット中も、停滞期に入るのが早く、カロリーをかなり落としても体重が落ちなくなったこと、ありませんか?
上級ダイエッターの方なら、リバウンドと停滞期への対処法、いろいろありますね。そのなかでも、筋トレで脂肪をおとしつつ筋肉を維持(あるいは気になる部分は筋肉を強化する)は体のメカニズムにかなった健康的な方法です。
これには、しっかりとした根拠があるのですが、Yoshiさんのブログがすばらしく判り易くまとめてくれています

④ 単に体重という数字ではなく、くびれのある女性的な体型を達成するために。
「目標体重には達したんだけど、ウェストはあいかわらずずん胴で、がっかりしてリバウンドした」
「目標体重までがんばったのに、おしりと太ももはデブのままで、やっぱり自分はデブから脱出できない」
よく聞きますよね。私は後者のタイプですね。とほほ。
要するに、これも上級ダイエッターの女性に多い「部分痩せ」の問題なのですが、筋肉を育てつつダイエットしないと、体型はそのままで体重だけが落ちるというふうになってしまうんですよね。
健康的なダイエットをしつつ筋トレすることによって(やっぱり両方なんですね。。。)、魔法のように簡単にはいきませんが、可能だそうです。(私自身はこれから実践してみようと思っています。)

⑤ 周りに筋トレを習慣にした健康的美女が増えてきた。
アメリカに住んでいると、スポーツクラブのフリーウェイトルーム(マシンではなく、ダンベル、バーベルだけが置いてあるウェイトトレーニング用のセクション)で女性が増えているのが見受けられます。
ムキムキの女性というより、全身のバランスがいい!
先日テレビでも筋トレを習慣とする美女が数名出ていました。皆さん、40代、50代、60代(!!)といろいろでしたが、やはりムキムキでなく女性らしい体型なのです。実例を見ると、説得されますね。
ハリウッドのセレブも、かなりハードに筋トレしている人は多いらしく(しかもセクシー系に多いらしい)これから、カミングアウトして、はやりになってしまうかもしれません。

⑥ 成長ホルモンを促進して、ダイエット、アンチエイジング、美肌を狙うために。
成長ホルモンは年齢とともに減少してしまうのですが、筋トレを行ったその夜の就寝時に分泌が活発になる(蛋白質と野菜中心の夕食であることも重要)ことがわかっています。
成長ホルモンは、脂肪を分解し、記憶力などを維持し、肌のハリを保つなど重要なホルモン。怪しげなサプリメントなどもできていますが、効果が疑問などころか危険であることも。自分の自然な体の働きから分泌するのが一番でしょう。

どーだ、これでもか!というほど、ながなが理由をつらねてみましたが、少しは筋トレ、興味持ちましたか?

だったら、ぜひ、Yoshiさんのブログをじっくりお読みいだだくこと、お薦めします。「Men's ダイエット」というタイトルですが、女性へ向けられた情報も満載です。
他の上級ダイエッター「くびれるわよっ」の沙希さん >、「わんたの出張ダイエット日記」のわんたさん、などもYoshiさんの情報を生かされているようです。お2人とも見事に成果も上げられていて、やる気にさせてくれますよ。わんたさんは男性ですが、ダイエット開始されてから、
「人形焼を買った日は黄金芋は買っちゃいけない。
黄金芋を買った日は人形焼は食べられない。」
などど、苦悩されてるところなんて、すごく共感!!です。

私もYoshiさんに、気になる「下半身の引き締め」について質問したところ、丁寧なお答えをいただきました。ありがとうございました!

私の質問にある、身長、体重などの情報は、仮のものか、本当の情報か、、、は置いておきましょう。

多くの女性の悩み、下半身の引き締めと、お腹の引き締め方も、とてもていねいに説明してくれていますよ。
ただ、現実的かつ理論的アプローチなので、女性誌などの表面的なダイエット・エクササイズに関する「耳寄りな」「うまい話的」情報に慣れてしまっていると、読みづらいかもしれません。
でも、「自分の体」をケアするということ、健康的なダイエットとは、リアルな現実的なことなのです。
うまい話は卒業して、現実を受け止め、自分なりのやり方を自己責任で決める。
上級ダイエッターは、ここが違うと思うのです。

そんなあなたに、筋トレをご紹介してみました。あとはそれぞれのライフスタイルや目標によって、参考にしていただければ幸いです。

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Comments

TB&本文中でのご紹介ありがとうございました。
私も現在体脂肪14%くらいまで来ましたが、下半身の脂肪だけはまだ残っています。
私の場合、普段の間食や食べすぎというのは以前から無かったのですが、土日に甘いものの大量食いが悪い癖だったんですよね。 (-_-;)
1日でケーキ2個に人形焼10個。さらに鯛焼きとアイスクリーム、なんてのも全然平気で......それで最近は、この点だけは注意しているんです。
その他の食事は(BLOGに書いてる通り)全然昔のままです。と言っても元々小食だったのですが。 (^_^;)

Posted by: わんた | April 03, 2005 at 01:12 AM

Kimikoさん、こんばんは。

トラックバックやご紹介していただきありがとうございます。
筋トレには、そんなにもたくさんの効果があったんですね。
勉強になりました!
成長ホルモンを促進するよう本当にちゃんと寝ないと!・・・っと改めて思いました。
っともう夜中の2時です・・・。

Posted by: 沙希 | April 03, 2005 at 01:42 AM

わんたさん、
こちらこそ、自ら人柱となり、データをきっちりとったブログ、いつも参考にさせていただいてます。ありがとうございます。
人形町のたい焼き、神戸のお菓子、花見弁当の写真など、おいしそー、でも目の毒、でも嬉しい、でもここじゃあ入手できない!といううらはらな気持ちで、自分をいぢめながら(‐‐;)拝見しています。

沙希さん、
沙希さんのブログでは、いつも「とっても使える健康レシピ」が多くて、利用させていただいています。お料理苦手ですが、、、
リバウンドなども、ちゃんと自己分析し、ダイエット法を見直して、前向きに続けてらっしゃるの、本当にえらい!!応援してます。

わんたさん、沙希さん、
私もクライアントを指導する立場ではありますが、基本は「自分がまず人柱になってメソッドを理解する」ので、今もダイエット真っ最中です。
そういう意味で、お2人とはとても同じ状況なので、これからもいろいろ参考にさせてくださいね。

Posted by: Kimiko | April 03, 2005 at 03:56 AM

Kimikoさん
こんにちは。

こんなにも紹介していただけて、
とてもうれしく、
またとてもありがたいです。

私のブログで紹介しているダイエットは、
必ずしも多くの人にとって
簡単で手軽にできるものばかりではないかもしれないんですけど、
少しでも筋肉を鍛えることによるメリットを
知ってもらえたらな、
と思っています。

これからもよろしくお願いしますね。

また遊びに来させてもらいます。


Posted by: yoshi | April 03, 2005 at 03:51 PM

Yoshiさん、こちらこそ丁寧なアドバイスありがとうございました。
その後、アドバイスを反映させ、同じ筋トレでもフォームに気をつけゆっくりやるだけで、次の日の筋肉痛がぜんぜん違っています。1回1回、しっかり意識してやる。私の専門分野であるメディテーションとも通じるものがあります。
 時間はかかりますが、また良い報告ができるよう、がんばりますね。
 

Posted by: Kimiko | April 06, 2005 at 04:38 PM

kimikoさん、こんにちは。下半身の引き締めや、筋トレの必要性についてはkimikoさんやyoshiさんの仰る通り!なんですが、文面を読みながらフト、でも人間の身体って゛筋肉"や゛脂肪"といったパーツだけで出来ているワケじゃないんだよな…と感じてしまいました。なんというか、発想が西洋医学的なんだよなぁ…という感じです。
私見ですが、東洋医学的に下半身の引き締めを捉えてみると、全ての筋骨格系は関連し合っているのだから、整体やオステオパシー等で筋骨格系を正しい位置に整え、それを維持するよう努力(姿勢の維持、運動、体重管理)すれば、下半身に限らず、全身が適正な体型となって、締まってくるのではないかと思います。
このような発想をした理由ですが、現に自分が、ろくに運動もせず(最近サボリ気味)、整体に通う中で、体重は殆ど変わらないのに、ヒップのサイズダウンができたからなんです。下半身引き締めのサプリメント的な要素として考えてもらえれば良いかもしれません。

Posted by: あさぎ | April 11, 2005 at 10:27 AM

あさぎさん、
コメントありがとうございます!下半身ひきしめも、ダイエットも様々なアプローチがあり、その中でも「西洋的=人間の体をマシンとしてみる傾向」と、「東洋的=人間の体を心、自然、時の流れなどのオーガニックな一部分としてみる傾向」とありますよね。どちらも興味深く、もっともっと勉強、体験してみたいと思っています。
たまたま今回は、おっしゃるとおり西洋的アプローチです。しかも、日本の女性にはあまり人気のない筋トレ。たまたま私のアンテナが「理論的な男性ダイエッターのアプローチからも女性にベネフィットがあるのでは」と感じたからです。好奇心からいろいろ調べていくと、骨粗しょう症の予防など、見逃せないデータがたくさんでてきて、これはご紹介したいなあと思ったからなんですね。
私自身も、単に体重を減らすのではなく「自分で自分のボディデザインは可能か?」という命題に挑戦してみようと思ったこともあります。たぶん、今の私の単なる気分として人の手に委ねるのではなく、自分でコントロールできる方法をやってみたいという時期でもあるのでしょう。すいません。たまたまで。(笑)

もちろん、東洋のアプローチもぜひトライしたい!また、プロの技術を使った健康づくりもとてもいいと思います。でも、残念ながら私の住むサンタクルーズでは、カイロプラクティクスはあっても、いわゆる整体というのはほとんど見られないのです。整体でヒップのサイズダウン!いいですねー。おもしろい!体調にも良かったですか?またいろいろと、ご指摘、お知らせくださいね。

Posted by: Kimiko | April 11, 2005 at 03:37 PM

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