痩せたい、みんなそう思います。
空腹時に運動することにより、脂肪燃焼効果が期待できるなど、様々な利点があるという報告があります。
しかし、最近ではその利点を上回るマイナス面の方が極めて重要であるという認識が発見されています。
絶食状態時の運動によるダイエット効果
確かに空腹時に運動することは脂肪燃焼効果が期待できるみたいです。
調査によると、絶食状態で運動した場合、事前に食事した場合と比べて約20%脂肪燃焼量が多いことがわかっています。
そして別の調査でも、絶食状態による有酸素運動は体脂肪率の減らす働きがあるという事実もあるのです。
この脂肪が燃焼する理由についてはこうです。有酸素運動をすることによって運動のためのエネルギー源が切り替わるから。
有酸素運動をすると、最初は体の中のグリコーゲン(糖)を利用して運動しますが、しばらく集中的に運動するとグリコーゲンが足りなくなります。
その際に、体は脂肪を活用して体を動かすエネルギー源とするのです。
絶食状態の運動の落とし穴
しかし、ここでダイエットをする人であれば知っておかなければならない事実があります。
それは絶食状態の運動に慣れていない人であれば、体は脂肪を蓄えようとするシステムが起動し始めるからです。
つまり、空腹状態での運動は慣れていない人の体の中では、運動後以降の食事のタイミングで、普段より多くの脂肪を蓄えようとするのです。
空腹状態で運動したことにより、体の中では生命の危機に似た信号を発し、より長く生き延びるサバイバル的な反応として、より脂肪を蓄えるという意思決定を下します。
そのため空腹時にランニングや水泳などの有酸素運動をはじめとする運動は、逆に太るという結末が待っている可能性があるのです。
運動前には食事を
ここまで空腹時の運動はダイエットにあまり繋がりにくくなる可能性があることをご理解していてだけたかなと思います。
なのでダイエットを効果的にするには運動前には食事をすることが望ましいということです。
Appetiteという雑誌によると、食事をした上での運動は心理的な作用が働いてダイエット効果が期待できるといいます。
それはある研究によると、絶食時に運動した時より、食事をとった後に運動した方がその後の食欲が抑えられるというものです。
やはり痩せたいからといって空腹のまま運動しても、空腹の反動から、より食べたくなる衝動が増すのです。
ダイエットする際はしっかりエネルギーを補給し、運動するように心がけましょう！
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