« 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? | Main | ICプレーヤー.....雑感 »

01/15/2012

運動は食前・食後? - 食事直後に運動する場合の注意点  

concerning the article I posted on Jan 13th, I got a question saying that '' if you have workout immediately after a meal, how much intensity is proper (safe) to avoid upset stomach ? ''   and I have found a description concerning this matter.  please refer to EATING BEFORE EXERCISE session on this page. http://www.livestrong.com/article/370299-high-heart-rate-nausea-during-exercise/

前回書いた記事(2012年1月13日・運動は食前・食後 どちらに実施するのがよいか?) に関して、「食事直後に運動する場合は、消化不良による腹痛などを起こさないように、安全な目安になる心拍数などを数値化できると便利ですね」というコメントをいただきました。僕も全くその通りだと思い、ウェブ検索して関連情報を探したところ、上記のリンク記事を見つけましたので関連部分を以下に訳しますね。

機関紙「食欲」に2001年に投稿された記事(T・近藤 et al著)によると、食事直後の運動は吐き気・胃のむかつき等を起こす可能性がある。 近藤らは、披験者を2グループに分け、第1グループには食事直後、最大心拍数の40~50%で運動をさせた。 第2グループには食事直後、最大心拍数の70~80%で運動させた。 

結果、70~80%強度で運動させたグループの方が吐き気や胃のむかつき等の症状を訴える者が多かった。 量の多い食事をした場合は3~4時間空けてから運動するのが安全だろう。

(おそらく、この実験は大学生を被験者にして行われたと推測しますので、最大心拍数が200前後の人達だと思います。 なので、第1グループは100拍/分前後、 第2グループは140~160拍/分程度の強度だと思われます)    ご参考になれば幸いです。

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)          

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« 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? | Main | ICプレーヤー.....雑感 »

Comments

さすが!
早々と調査ありがとうございます。
やっぱり、英語ができると、それだけ情報量も増えますね!
英語の駄目なMACは尊敬します!
100拍前後で消化の妨げにならない閾値を自分で探していく事が良さそうですね。

Posted by: MAC | 01/16/2012 at 05:38 PM

>MAC先輩

ありがとうございます。
MAC先輩の長年に渡るハードトレーニングと探究心で「食事直後の運動は110拍程度までなら比較的安全」と、研究者の導き出した数値とほぼ同じ値を直感的に得ていた経験値は素晴らしいです、それこそ、尊敬に値しますよ!

そうですね、実際には、食べたものの量やメニュー、胃腸の容量や消化力の個人差、その時々の体調なども影響するでしょうから、100~110拍程度を目安にして、各自に最適な閾値を探っていくのが良いですよね。

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