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階段の上り下りで痩せる!自宅でできるダイエット

WRITER
 
階段の上り下りで痩せた
この記事を書いている人 - WRITER -
ブラジル サンパウロ在住の二児の母です。 息子二人をトリリンガルに育てたい!  自分しか日本語を話さない環境で、日本語を習得させる難しさに直面中!

 

 

最近太ってきたから、少しでも運動したいんだけど。

 

なかなか時間がないんだよね。。。

 

こんにちは、贅肉が落ちにくいアラフォーのブラジルちえみです。

 

本当は運動が嫌いなんだけど、このまま放置するとデブまっしぐら。。

ブラジルちえみ

 

そこで今回は、運動嫌いで忙しいあなたに、自宅で簡単に出来る「階段上り下りダイエット」をご紹介します。

 

なんだ、階段かぁ、なんてなめてると、痩せるチャンスを逃してますよー!

ブラジルちえみ

 

特に太ももを補足したい方にオススメです。

 

アラフォーなのに、劇的に痩せた!

 

 

今から20年ほど前でしょうか?

 

知り合いの50歳代の女性。

 

久しぶりに再会すると、劇的に、しかもキレイに痩せていました。

 

な、なにしたの?

ブラジルちえみ

 

そりぁ、もう、みんな興味津々。

 

どんなダイエットをしたのか聞いてみると・・・

 

電話帳を重ねて作った踏み台を、テレビ見ながら昇り降りをしているんだよー!

とのことでした。

 

なるほど、お金もかからないしいいね!!

 

 

しかし、今のご時世、電話帳がない。

 

そこで、階段の上り下り

 

ご存知のように、やってみると結構ハードですよね。

い、息切れが。。。

ブラジルちえみ

 

1日400段(16階から20階に相当)を上ることは、15分間のジョギングの運動量に相当します。

 

室内でできる、有酸素運動!

 

階段を上るにもポイントがありますよ。

 

また、かかとで上ると、太もものリンパを流す効果も!

 

かかとで階段を上る

かかと歩き

踵(かかと)重心で階段を上ることで、太ももの筋肉を刺激します。

 

かかとをしっかりつけて階段を上ると、ヒップアップ効果もあるそうですよ。

太もものリンパの滞りを解消して、引き締め効果も期待できます。

 

室内でできる、有酸素運動!

 

  • 寒い日もでも、雨の日でもOK !
  • 音楽を聴いたり、テレビを見たり「ながら」で出来る!
  • 小さな子供がいる方でも安心!

 

そう、私のような主婦にうってつけ!

 

一段飛ばしで上れば、さらに消費カロリーを増やすことができる!?

 

階段を上る動きは、日常生活の中で最もエネルギーを消費する動きになります。

 

エスカレーターやエレベーターを使わずに1日5分間、階段を上るだけでも 40Kcal消費できます 。

 

階段を1段飛ばしで上れば、大きく脚を持ち上げるから、余計に筋肉を使うし、

普通に一段ずつ上るより痩せやすそうじゃない?

ブラジルちえみ

 

カロリ消費を増やすために、一段飛ばしで上ったほうがいいのでしょうか?

 

イギリス、ローハンプトン大学の研究によると、

階段は一段とばしで上るよりも、一段ずつ上ったほうが消費カロリーが多い!

 

5階建てのビルの階段を週に5回上った検証では・・・

 

  • 1段1段上った場合、平均で302kcal消費
  • 1段飛ばしで上った場合、平均、260kcal消費

階段を1段飛ばしで上った場合のほうが、消費カロリーが少なかったそうです!

 

階段は1段ずつ上る!

 

これは、

  • 階段を一段ずつ登ったほうが運動時間が長くなること!
  • 筋肉の伸縮速度が速まり、エネルギーのターンオーバーが促進されるため!

だと考えられています。

 

一段飛ばしの場合、体の反動を使って上っているので、運動効果があるようですが、そうではないようです。

 

この事実を知った日から一段飛ばしは一切やめましたよ。。。

ブラジルちえみ

 

 

家に階段がない場合は・・・

踏み台昇降でも、同じような効果が得られますよ。

 

 

踏み台昇降で痩せる!

 

 

踏み台に昇るとき、必ずおなかに力を入れて、お尻を意識し、体をまっすぐ立ててください。

 

基本の踏み台昇降ダイエット

 

  1. 右足を踏み台に上げて、左足もあげます 。
  2. 最初にあげた右足から降りて、左足もおろします。
  3. 今度は、左足を踏み台にあげて、右足もあげます。
  4. 最初にあげた左足を降ろして、右足も降ろします。
  5. 交互に足を入れ替えながら、 登ったり降りたり10回ずつ、両足で20回行います 。

 

体が曲がった状態で踏み台を昇り、降りすると腰に負担がかかります 。

 

効果を高めるためには・・・

 

  • 昇り降りするときに、腕をしっかり振る事を意識して行う。
  • 昇り降りのテンポアップをする。
  • 両手に500グラム程度のダンベルを持ちながら行う。
  • 足幅を前後に広げる。

体脂肪を燃やすなら、踏み台とスクワットのダブル運動が効果的です。

音楽を聴きながら楽しんで、踏み台昇降運動ができます。

 

ダイエットの注意点

 

  • 食後1時間以内に運動するのは、避けましょう。
    消化器に血液が集中する食後に運動すると、消化が悪くなってしまします。

 

  • 運動後すぐの入浴は、控えましょう!(脂肪の燃焼を妨げるため)
    できれば1時間は入浴しないほうがいいでしょう。
    有酸素運動後にお風呂に入ると、せっかく運動したのに、脂肪の燃焼(リパーゼの働き)がストップしてしまいます。
    また、運動後は血圧が下がっています。その状態でお風呂に入ると、さらに血管が開き、血圧が下がってしまいます。
    どうしても汗を流したい場合は、ぬるめのシャワーを浴びることをおススメします。

 

  • 踏み台 の 高 さに注意しましょう!!
    あまり筋肉をつけたくない、スリムになカラダになりたい場合は、5cm~15cmの低い台で行いましょう!
    踏み台が高すぎると、逆に脚に筋肉をつけてしまします。

 

  • 踏み台は安定感のあるものを 選びましょう!
    踏み台がないい場合、本を重ねて自作でもOKですが、できれば、踏み台は安定感のあるものを 選んだほうが、安全のためにいいでしょう!

 

初めは台なしでも、その場でOKです!

最初から負荷をかけすぎず、まずは長時間出来るようにしましょう。

ペースを速めて行うよりも、隣りの人と話が出来る程度(脈拍120前後のペースを保てる)のペースがイイでしょう。

 

まとめ

 

いかがでしたか?

自宅で簡単にできる「階段の上り下り運動でした」

太ももを刺激することで、効果的に太もも痩せが実現できますよ!

 

普段運動しない私は、足ががくがくです。。。

この記事を書いている人 - WRITER -
ブラジル サンパウロ在住の二児の母です。 息子二人をトリリンガルに育てたい!  自分しか日本語を話さない環境で、日本語を習得させる難しさに直面中!

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