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01/13/2012

体脂肪減らすには、食前・食後 どちらに運動するのが効果的?

という質問をよく受けます。今日も保健センターのメタボ改善講座で、この質問をいただきましたので、今日はこの質問について僕の見解を書きたいと思います。

基本的なことですが、体脂肪というのは余剰に摂取したエネルギーが皮下や内臓の周囲に蓄積したものです。生活したり運動する上で体脂肪というのは、「補助的燃料・非常用燃料」のような役割をします

つまり、脂肪を減らすためには、運動量を増やしたり、食事から摂取するカロリーを減らしたりして、毎日の消費カロリーが摂取カロリーを上回る状態を作り出す必要があります。これが体脂肪を減らすための前提条件になります。 この状態エネルギー収支が赤字の状態)が保たれている限り、「食前に運動するか?食後に運動するか?」で減量効果に顕著な差が出ることはありません。

が、もう少し細かく言うと、ウォーキングやジョギングのような有酸素運動を行うのか? 筋力トレーニングのような無酸素運動を行うのか?によって、食事のタイミングが多少なりとも影響します                              

  • 有酸素運動を行う場合・・・有酸素運動では筋肉や血液中に蓄えられた糖質が、まず使用されます。また、血液中の脂質(遊離脂肪酸)も補助的な燃料になります。これらの燃料が枯渇してくると、肝臓に蓄えられた糖質を使用したり、体脂肪を非常燃料として使い始めます
  • つまり、体脂肪が盛んに燃え始めるまでには、やや時間がかかります。 おなかが空いた状態(血中や筋肉中の糖質レベルが低い状態)で運動を開始すれば、比較的早く、脂肪が燃え始めますので、この観点からすれば、おなかが空いた状態で有酸素運動をした方が、より効果的に脂肪が燃えると言えます。
  • ただし、これは、あくまで「運動している最中に何が燃焼しているか?」ということであり、運動中に使用されているのが脂肪ではなく、主に糖質だったとしても、消費エネルギー>摂取エネルギーのバランスが保たれていれば、不足分のエネルギーは安静時や寝ている間に脂肪を分解することで補われます
  • じゃあ、食後にウォーキング等するのは減量効果ないの?と言うと、食後に運動することで血糖値が必要以上に上昇するのを防ぐことが出来ます。食べ過ぎたり、甘いものを摂り過ぎたりして血糖値が急上昇すると体脂肪蓄積の原因となりますので、食後に運動するのも血糖値のコントロール(肥満の予防・改善)に効果的です。

    無酸素運動を行う場合・・・有酸素運動と違って、無酸素運動をしている最中は脂肪はエネルギーとしては使われません。筋中のグリコーゲン(糖質)が主要なエネルギー源です。(ただし、サーキット形式のトレーニングや、セット間のインターバルを短くするなどしてトレーニング中の心拍数を高めに保てば、有酸素運動的な効果も得られます)

    では、おなかがペコペコでエネルギーが枯渇した状態でハードな筋トレを行うとどうなるか?と言うと、筋肉中のタンパク質を分解して糖質に相当するエネルギーを作り出します。 つまり、筋肉を増強するつもりが、実は筋肉を削っていることにもなり得るわけです。

    体脂肪を減らすのには「基礎代謝を高く保つ」ことが非常に重要ですが、基礎代謝量は筋骨格の量に比例します。 つまり、筋肉や骨を減らしてしまうと基礎代謝が低下し、食事を減らした割には減量が順調に進まない、あるいはリバウンドしやすくなります。 というわけで、質の高い筋トレを行う&トレーニング中に筋肉が分解して犠牲になるのを防ぐという意味では、無酸素運動は、ある程度しっかり食事をしてから行ったほうが良いでしょう。

    conclusion.........体脂肪を減らすためには、有酸素運動は、食前・食後どちらでも可(あえて言えば、ちょっと小腹が空いた頃に実施するのがオススメ)  無酸素運動は、あまり腹ペコで行うのは避けましょう、という結論になります。

    ただし、朝起きたばかりで、食事も水分もまったく取らずにいきなり運動をすると、低血糖を起こしたり、心臓マヒ起こしたりする危険性もありますし、食事直後で消化されないうちに激しい運動しても腹痛を起こす場合もありますので、食前にしても、食後にしても、あまり極端な状況は避けるように注意しましょう

    関連記事(食事直後に運動する場合の注意点)

    関連記事(健康のためにはどのくらい運動すればよいか?最大公約数的目安)

    関連記事(運動時の室温と食欲の関係)  

    |

    « how to calculate resting energy expenditure | Main | 運動は食前・食後? - 食事直後に運動する場合の注意点   »

    Comments

    本当によく聞かれる質問ですよね!
    食後一時間以内はハードトレーニングすると胃の活動が止まってしまって消化不良を起こしたり、腹圧が上がらずに腰を傷めてしまう危険があるので、食後はウォーキングなどの軽い運動がいいのですが、これを脈拍数で定義できたら便利かなと思います。
    もし、これを定義した研究結果があったら教えて下さい。
    個人差がかなりあると思いますが、僕の感覚では脈拍
    110以下なら食事直後でも問題ないと考えてますが。。。

    Posted by: MAC | 01/15/2012 at 09:52 PM

    > MAC先輩

    興味深いコメントをありがとうございます!
    確かに、食事直後に運動する場合の安全なガイドラインを数値化できたら便利ですね! さすが指導現場経験が豊富なMAC先輩ならではの素晴らしい発想だと思います。

    数行の簡単な記事ですが、関連する記述をネットで見つけましたので、本日のブログ(1月15日) のネタとさせていただきました(^^)

    本文に書いた通り、第1グループは100拍前後の強度だと思うので、MAC先輩の「おおよそ110拍以下なら問題ない」という感覚とほぼ一致していると思います!

    Posted by: ENDO | 01/15/2012 at 11:52 PM

    こんにちは。突然のコメントすみません。体を動かすことの大切さや楽しさを伝えようと「フィットネスの勧め」というサイトを立ち上げています。
    内容は、ヨガ、エアロ、バレエ、ボクササイズなどのスタジオレッスンを始め、自重、ダンベル、バーベル、チューブ、バランスボールなどを用いた筋トレ、ストレッチポールやフレックスクッションをコンディショニング、またはバランスボールやバランスディスクを用いたバランストレーニングなどをイラストや動画を用いて解説しています。
     また、「身体に関して」の項を設け、筋肉、骨、靭帯、神経、循環器系などについての解説も掲載しています。
    よろしければ暇なときにでも見てください。
    http://www.i-l-fitness-jp.com/
    このようなコメント、失礼に感じたら大変申し訳なく思います。
    ※重複してコメントしないように注意していますが、もし重複してコメントしているようであれば、その時はその失礼お許しください。

    Posted by: フィットネス | 01/18/2012 at 06:37 PM

    > フィットネスさま

    初めまして、 貴殿のHP拝見致しました、貴殿のフィットネスに対する熱い思いが伝わってきますし、内容も豊富でHP作成には多大な労力と情熱を注がれたことと思います。

    今回、書き込み下さったのは貴方のHPについて何らかのフィードバックを欲しているからと推察しますので、素晴らしいのは重々承知の上で、あえて率直な感想を述べさせていだだきますね

    貴殿のHPには貴方のメールアドレスや連絡先など一切掲載されていません。問い合わせフォームや掲示板を通じて貴殿と読者がコミュニケーションを取れるようになってはいますが、貴殿が何処の誰なのか?全くもって不明です。

    日々の日記を綴った個人的ブログのようなものならば全く匿名でも構わないと思います。しかし、トレーニング方法や健康に関する膨大な情報を不特定多数の人に向けて発信するならば.... そして、あちこちのブログにURLを貼り付けて「よろしければ私のHPを見て下さい」と広く宣伝するならば、情報の発信元である貴殿のidentityや連絡先などを明示した方が好印象かと思います。

    貴殿のHPに掲載されている情報は色々な書籍・文献・youtubeの映像等から引用した部分も多いですが(私自身もブログで色々なサイトから情報をネタにさせてもらっています) 、引用した場合は書籍名やリンク等の情報元を明示した方が良いと思います、また、引用が多いにも関わらず、貴殿は、all rights reserved(全ての権利は当方に帰属する)と述べてしまっています。

    また、Amazon、ダイエット食品、ヨガ留学などのaffiliate広告も貼り付けています  (つまり、多少なりとも商業的要素も含んでいるわけです)

    これらの点を考慮すると、内容的にはとても充実したHPなのに、affiliate収入や読者アンケートを通じて個人情報の収集等を目的とした商用サイトなのか? あるいは、熱烈なフィットネス愛好家の純粋な趣味サイトなのか? 判断がつきかねる部分があるのも否めません。
     
    私ごときが辛口なことを申し上げて恐縮ですが、こうすればもっと良くなるだろうとの思いから、あえて進言させて頂きましたことを御容赦下さい。今後、HPが更に発展することを願っております、頑張って下さい。

    Posted by: ENDO | 01/18/2012 at 10:01 PM

    affiliate=商業的要素?
    短絡的すぎませんかね。
    すぐれた情報を書いてくれる方が、
    ちょっと広告貼ってるくらいでこうも書かれるなんてね。

    お察しします。

    Posted by: だい | 10/13/2012 at 06:53 AM

    >だい様

    ご意見ありがとうございます
    アフィリエイト広告が貼られているという理由だけで、商用サイトだ、と言っているのではありません

    上記のフィットネスさんのコメント
    (こんにちは。突然のコメントすみません。体を動かすことの大切さや楽しさを伝えようと「フィットネスの勧め」というサイトを立ち上げています)をコピー&ペイストして、ヤフーかグーグルで検索なさってみて下さい

    この方、あちこちのフィットネス・健康関連のブログに手当たり次第にこのコメントを貼り付け、サイトをPRしているようです

    そのあたりのことも考え、「フィットネス同好の者として貴殿のサイトには共感する部分もあるが、純粋に趣味目的のサイトなのか、商用サイトなのか、私には判断つきかねるのも正直な気持ち  いずれにしてもサイトの発展を願います」といった内容のお返事を書いたつもりです

    私が上記コメントを書いたのは今から半年以上前のことですが、自分自身の発言を訂正したり言い訳するつもりもありません

    フィットネスさんへの私の返事を第三者の貴殿が読んで、不愉快な気持ちになられたら、ごめんなさいです   ご了解下さいますようお願い致します

    Posted by: ENDO | 10/13/2012 at 04:42 PM

    いきなりのコメントスミマセン。
    ダイエットを始めたばかりで右も左も分からない人間から見ても
    とても分かりやすく、さらにコメント欄での知的かつ紳士的態度に
    心打たれ、質問したく思い、コメントしました。

    よく無酸素運動後に有酸素運動をすると良いと聞きます。
    しかし、このふたつは食後と食前で効果が変わり二律背反です。
    エネルギー収支が赤字であれば問題ないとの事ですが、運動をする以上、可能であれば筋肉量を増やし体脂肪を減らす両方の効果を最大限まで引き出したいところです。
    そこで質問なのですが、この二つの運動をする前の理想的なお腹ぐあいを教えて下さい。わがままな質問で申し訳ないです。

    Posted by: まさんこ | 10/29/2012 at 08:17 PM

    >まさんこ様

    ご質問ありがとうございます
    ここに回答を書くと長くなるので
    私のブログの本日(2012年10月30日)の記事にて
    回答させていただきました
    ご参照下さいますようお願い致します

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