GWはいかがおすごしですか？
もしかして家にこもってばかりでだらだらした生活をすごしていませんか？
みなさん運動しましょうよ、運動。
運動はいいですよー。ストレス発散になるし、行動力が上がります。
あと健康的になれますしね。
さて、今回はトレーニングのレポート記事です。
今回は競技力を高めるためのトレーニングというより、どちからというとダイエット目的のトレーニングを重視して行いました。
理由は最近、仕事で忙しかったので、生活習慣がたるんで体までもがたるんできたからです。
これはまずいということで、ゴールデンウィークを機に運動する習慣が身につけばと思った次第なのです。
やっぱり、スポーツの記事を執筆している者の体がたるんでいては説得力がないじゃないですか。
さて、ダイエットというこで、つまり脂肪燃焼を運動によって効率的に行っていこうという試みが今回の記事で言いたいことです。
無酸素運動と有酸素運動。実施したトレーニング
ダイエットには様々な努力が必要と捉えがちかもしれないですが、基本は前回書いた記事にあるとおり、無酸素運動からの有酸素運動を行うという流れを意識するのが最もシンプルな考え方ではないでしょうか。
今回の実施したトレーニングは以下の通りです。
■腹筋×20回
■腕立て伏せ×20回
■ジャンプスクワット×10回
↑上記の流れを2セットするのですが、1セット終了した後に、休憩がてら、ボルトスプリントドリルを1セット挟み込んでみました。
が、筋トレ後のボルトスキップは意外にキツく休憩じゃねーじゃんということで、今度からは休憩の代わりにするのはやめようと決意。
筋トレ2セット目の後にもボルトドリルを行い、ボルトドリルは合計2セット行ったことになります。
上のトレーニングは基本的には筋トレをすることで、無酸素運動として基礎代謝のアップを狙います。
そして、その後の有酸素運動による脂肪燃焼効果を高めるための土台づくりが目的でした。
ボルトドリルを挟むことにより、有酸素運動による脂肪燃焼効果をより高めることを狙いました。
そして、最後に陸上競技としてのパフォーマンス向上のために100m✖︎3本を8割の力で走りました。その後、ダウンをしてトレーニング終了です。
基本的にはあまり詰め込まないトレーニングメニューで、心と体に余裕をもった強度で実施しました。
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