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ノルディック・ウォーキング

7月、8月と1ヶ月に2Kgくらいのペースで減量している。

NHKの「ためしてガッテン」でやっていた「計るだけダイエット」のグラフをつけ、夕食を野菜中心で軽めにし、運動はウォーキングに加えて筋トレとノルディック・ウォーキングをやっている。

消費カロリー > 摂取カロリー 

ならやせるという簡単な図式だが、不健康なやせ方は良くない。必要な栄養はとり、筋肉を蘇らせ若いころの体型に近づける。ヒマラヤ・トレッキングの夢がある限り諦めない。

筋トレはPちゃんに言われて、スクワットと腹筋は必ず毎日行う。疲れている時は回数を減らして構わない。それに加えて、腕立て伏せや、ダンベルを使った腕や肩の筋トレを随時やっている。

更に、今回ご紹介するのは「ノルディック・ウォーキング」 。クロスカントリー・スキーの夏期練習のために生み出された運動方法らしいが、今やヨーローッパではウォーキングと言えば、ノルディック・ウォーキングをさすくらいメジャーなエクササイズになっているようだ。 日本でも、ここ1,2年で愛好者が高齢者を中心に増加しているようだ。

ノルディック・ウォーキングは歩きながら上半身も使うので、ただ歩いているより消費カロリーが大きい。また、体の筋肉の約90%を使うというから、忙しい人には効率が良い。実際やってみると力こぶの裏側の筋肉をかなり使う。また、連動して肩や背中の筋肉も使う。二の腕が振りそで状態になっている僕にとっては、持ってこいのエクササイズだ。

ノルディック・ウォーキングはポールを突くことにより、膝の負担を軽減する。このため、高齢者や肥満の人にも適している。

ノルディック・ウォーキングに必要なポールは一対で1万2千円くらい。

下の本は、初めてノルディックウォーキングをする人のために、基本の歩き方や、練習の方法、ウォームアップ/クールダウンの紹介が写真とDVDで紹介されているので、とにかくやってみようと思った方、指導者のいない地方の方に特にお勧めだ。

僕もこれを見ながら自己流でやっている。本当は指導を受けた方がいいと思いつつ、面倒くさいので先延ばしにしている。

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Posted by: dedicated server | 2015.01.17 at 06:04 PM

未来さん、こんにちは。
おっしゃるとおり、ノルディック・ウォーキングはスキーのストックのようなポールを突きながら歩くエクササイズです。街角で見かけたことはないですか?

摂取カロリーを減らすのは当たっています。いくら運動しても、普通のサラリーマンの消費カロリーは知れたものです。僕は、このブログを立ち上げた5,6年前から減量を試みてきたのですが、何度も失敗しました。

最近やっとうまく減りだしたのは、夕食を軽くとるコツをつかんだからです。このまま、どこまで減らせるか分かりませんが、体重のグラフが右肩下がりになると、やる気が起きます。

また後日、減量がうまくいっているという記事が書けるように頑張ります。

Posted by: ダチョウ山:未来さんへ | 2009.08.26 at 01:33 PM

こんばんは。
きっちりと正しい方法で減量をされているのですね。
素晴らしいと思います。
私は運動が嫌いで意志が弱くダメです。
子供の頃から体育は大の苦手で、いつも家の中でじっとして遊んでいました。
ノルディック・ウォーキングってスキーのストックを突きながら歩くような方法ですね?

私は若い頃の体型はもう完全に諦めて、とにかく減量だけを考えて摂取カロリーを減らしました。
運動するぐらいなら空腹を我慢した方がマシ・・・というくらい運動が嫌いなのです。ただ、それでも血液的には完全に正常になりました。
今は停滞していますが、9月になったらまた頑張ろうと思います。

Posted by: 未来 | 2009.08.25 at 06:10 PM

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