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href='https://melos.media/?p=105006' /> <style id="wpp-loading-animation-styles">@-webkit-keyframes bgslide{from{background-position-x:0}to{background-position-x:-200%}}@keyframes bgslide{from{background-position-x:0}to{background-position-x:-200%}}.wpp-widget-placeholder,.wpp-widget-block-placeholder{margin:0 auto;width:60px;height:3px;background:#dd3737;background:linear-gradient(90deg,#dd3737 0%,#571313 10%,#dd3737 100%);background-size:200% auto;border-radius:3px;-webkit-animation:bgslide 1s infinite linear;animation:bgslide 1s infinite linear}</style> <style> .yyi-rinker-img-s .yyi-rinker-image { width: 56px; min-width: 56px; margin:auto; } .yyi-rinker-img-m .yyi-rinker-image { width: 175px; min-width: 175px; margin:auto; } .yyi-rinker-img-l .yyi-rinker-image { width: 200px; min-width: 200px; margin:auto; } .yyi-rinker-img-s .yyi-rinker-image img.yyi-rinker-main-img { width: auto; max-height: 56px; } .yyi-rinker-img-m .yyi-rinker-image img.yyi-rinker-main-img { width: auto; max-height: 170px; } .yyi-rinker-img-l .yyi-rinker-image img.yyi-rinker-main-img { width: auto; max-height: 200px; } div.yyi-rinker-contents div.yyi-rinker-box ul.yyi-rinker-links li { list-style: none; } div.yyi-rinker-contents ul.yyi-rinker-links { border: none; } div.yyi-rinker-contents ul.yyi-rinker-links li a { text-decoration: none; } div.yyi-rinker-contents { margin: 2em 0; } div.yyi-rinker-contents div.yyi-rinker-box { display: flex; padding: 26px 26px 0; border: 3px solid #f5f5f5; box-sizing: border-box; } @media (min-width: 768px) { div.yyi-rinker-contents div.yyi-rinker-box { padding: 26px 26px 0; } } @media (max-width: 767px) { div.yyi-rinker-contents div.yyi-rinker-box { flex-direction: column; padding: 26px 14px 0; } } div.yyi-rinker-box div.yyi-rinker-image { display: flex; flex: none; } div.yyi-rinker-box div.yyi-rinker-image a { display: inline-block; height: fit-content; margin-bottom: 26px; } div.yyi-rinker-image img.yyi-rinker-main-img { display: block; max-width: 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} @media (max-width: 767px) { div.price-box span.price { display: block; } } div.yyi-rinker-info div.free-text { order: 2; padding-top: 8px; font-size: 16px; } div.yyi-rinker-info ul.yyi-rinker-links { display: flex; flex-wrap: wrap; margin: 0 0 14px; padding: 0; list-style-type: none; } div.yyi-rinker-info ul.yyi-rinker-links li { display: inherit; flex-direction: column; align-self: flex-end; text-align: center; } @media (min-width: 768px) { div.yyi-rinker-info ul.yyi-rinker-links li:not(:last-child){ margin-right: 8px; } div.yyi-rinker-info ul.yyi-rinker-links li { margin-bottom: 12px; } } @media (max-width: 767px) { div.yyi-rinker-info ul.yyi-rinker-links li { width: 100%; margin-bottom: 10px; } } ul.yyi-rinker-links li.amazonkindlelink a { background-color: #37475a; } ul.yyi-rinker-links li.amazonlink a { background-color: #f9bf51; } ul.yyi-rinker-links li.rakutenlink a { background-color: #d53a3a; } ul.yyi-rinker-links li.yahoolink a { background-color: #76c2f3; } ul.yyi-rinker-links li.freelink1 a { background-color: #5db49f; } ul.yyi-rinker-links li.freelink2 a { background-color: #7e77c1; } ul.yyi-rinker-links li.freelink3 a { background-color: #3974be; } ul.yyi-rinker-links li.freelink4 a { background-color: #333; } ul.yyi-rinker-links a.yyi-rinker-link { display: flex; position: relative; width: 100%; min-height: 38px; overflow-x: hidden; flex-wrap: wrap-reverse; justify-content: center; align-items: center; border-radius: 2px; box-shadow: 0 1px 6px 0 rgba(0,0,0,0.12); color: #fff; font-weight: 600; font-size: 14px; white-space: nowrap; transition: 0.3s ease-out; box-sizing: border-box; } ul.yyi-rinker-links a.yyi-rinker-link:after { position: absolute; right: 12px; width: 6px; height: 6px; border-top: 2px solid; border-right: 2px solid; content: ""; transform: rotate(45deg); box-sizing: border-box; } ul.yyi-rinker-links a.yyi-rinker-link:hover { box-shadow: 0 4px 6px 2px rgba(0,0,0,0.12); transform: translateY(-2px); } @media (min-width: 768px) { ul.yyi-rinker-links a.yyi-rinker-link { padding: 6px 24px; } } @media (max-width: 767px) { ul.yyi-rinker-links a.yyi-rinker-link { padding: 10px 24px; } }</style><style> .yyi-rinker-images { display: flex; justify-content: center; align-items: center; position: relative; } div.yyi-rinker-image img.yyi-rinker-main-img.hidden { display: none; } .yyi-rinker-images-arrow { cursor: pointer; position: absolute; top: 50%; display: block; margin-top: -11px; opacity: 0.6; width: 22px; } .yyi-rinker-images-arrow-left{ left: -10px; } .yyi-rinker-images-arrow-right{ right: -10px; } .yyi-rinker-images-arrow-left.hidden { display: none; } .yyi-rinker-images-arrow-right.hidden { display: none; } div.yyi-rinker-contents.yyi-rinker-design-tate div.yyi-rinker-box{ flex-direction: column; } div.yyi-rinker-contents.yyi-rinker-design-slim div.yyi-rinker-box .yyi-rinker-links { flex-direction: column; } div.yyi-rinker-contents.yyi-rinker-design-slim div.yyi-rinker-info { width: 100%; } div.yyi-rinker-contents.yyi-rinker-design-slim .yyi-rinker-title { text-align: center; } div.yyi-rinker-contents.yyi-rinker-design-slim .yyi-rinker-links { text-align: center; } div.yyi-rinker-contents.yyi-rinker-design-slim .yyi-rinker-image { margin: auto; } div.yyi-rinker-contents.yyi-rinker-design-slim div.yyi-rinker-info ul.yyi-rinker-links li { align-self: stretch; } div.yyi-rinker-contents.yyi-rinker-design-slim div.yyi-rinker-box div.yyi-rinker-info { padding: 0; } div.yyi-rinker-contents.yyi-rinker-design-slim div.yyi-rinker-box { flex-direction: column; padding: 14px 5px 0; } .yyi-rinker-design-slim div.yyi-rinker-box div.yyi-rinker-info { text-align: center; } .yyi-rinker-design-slim div.price-box span.price { display: block; } div.yyi-rinker-contents.yyi-rinker-design-slim div.yyi-rinker-info div.yyi-rinker-title a{ font-size:16px; } div.yyi-rinker-contents.yyi-rinker-design-slim ul.yyi-rinker-links li.amazonkindlelink:before, div.yyi-rinker-contents.yyi-rinker-design-slim ul.yyi-rinker-links li.amazonlink:before, div.yyi-rinker-contents.yyi-rinker-design-slim ul.yyi-rinker-links li.rakutenlink:before, div.yyi-rinker-contents.yyi-rinker-design-slim ul.yyi-rinker-links li.yahoolink:before { font-size:12px; } div.yyi-rinker-contents.yyi-rinker-design-slim ul.yyi-rinker-links li a { font-size: 13px; } .entry-content ul.yyi-rinker-links li { padding: 0; } .yyi-rinker-design-slim div.yyi-rinker-info ul.yyi-rinker-links li { width: 100%; margin-bottom: 10px; } .yyi-rinker-design-slim ul.yyi-rinker-links a.yyi-rinker-link { padding: 10px 24px; } /** ver1.9.2 以降追加 **/ .yyi-rinker-contents .yyi-rinker-info { padding-left: 10px; } .yyi-rinker-img-s .yyi-rinker-image .yyi-rinker-images img{ max-height: 75px; } .yyi-rinker-img-m .yyi-rinker-image .yyi-rinker-images img{ max-height: 175px; } .yyi-rinker-img-l .yyi-rinker-image .yyi-rinker-images img{ max-height: 200px; } div.yyi-rinker-contents div.yyi-rinker-image { flex-direction: column; align-items: center; } div.yyi-rinker-contents ul.yyi-rinker-thumbnails { display: flex; flex-direction: row; flex-wrap : wrap; list-style: none; border:none; padding: 0; margin: 5px 0; } div.yyi-rinker-contents ul.yyi-rinker-thumbnails li{ cursor: pointer; height: 32px; text-align: center; vertical-align: middle; width: 32px; border:none; padding: 0; margin: 0; box-sizing: content-box; } div.yyi-rinker-contents ul.yyi-rinker-thumbnails li img { vertical-align: middle; } div.yyi-rinker-contents ul.yyi-rinker-thumbnails li { border: 1px solid #fff; } div.yyi-rinker-contents ul.yyi-rinker-thumbnails li.thumb-active { border: 1px solid #eee; } /* ここから　mini */ div.yyi-rinker-contents.yyi-rinker-design-mini { border: none; box-shadow: none; background-color: transparent; } /* ボタン非表示 */ .yyi-rinker-design-mini div.yyi-rinker-info ul.yyi-rinker-links, .yyi-rinker-design-mini div.yyi-rinker-info .brand, .yyi-rinker-design-mini div.yyi-rinker-info .price-box { display: none; } div.yyi-rinker-contents.yyi-rinker-design-mini .credit-box{ text-align: right; } div.yyi-rinker-contents.yyi-rinker-design-mini div.yyi-rinker-info { width:100%; } .yyi-rinker-design-mini div.yyi-rinker-info div.yyi-rinker-title { line-height: 1.2; min-height: 2.4em; margin-bottom: 0; } .yyi-rinker-design-mini div.yyi-rinker-info div.yyi-rinker-title a { font-size: 12px; text-decoration: none; text-decoration: underline; } div.yyi-rinker-contents.yyi-rinker-design-mini { position: relative; max-width: 100%; border: none; border-radius: 12px; box-shadow: 0 1px 6px rgb(0 0 0 / 12%); background-color: #fff; } div.yyi-rinker-contents.yyi-rinker-design-mini div.yyi-rinker-box { border: none; } .yyi-rinker-design-mini div.yyi-rinker-image { width: 60px; min-width: 60px; } div.yyi-rinker-design-mini div.yyi-rinker-image img.yyi-rinker-main-img{ max-height: 3.6em; } .yyi-rinker-design-mini div.yyi-rinker-detail div.credit-box { font-size: 10px; } .yyi-rinker-design-mini div.yyi-rinker-detail div.brand, .yyi-rinker-design-mini div.yyi-rinker-detail div.price-box { font-size: 10px; } .yyi-rinker-design-mini div.yyi-rinker-info div.yyi-rinker-detail { padding: 0; } .yyi-rinker-design-mini div.yyi-rinker-detail div:not(:last-child) { padding-bottom: 0; } .yyi-rinker-design-mini div.yyi-rinker-box div.yyi-rinker-image a { margin-bottom: 16px; } @media (min-width: 768px){ div.yyi-rinker-contents.yyi-rinker-design-mini div.yyi-rinker-box { padding: 12px; } .yyi-rinker-design-mini div.yyi-rinker-box div.yyi-rinker-info { justify-content: center; padding-left: 24px; } } @media (max-width: 767px){ div.yyi-rinker-contents.yyi-rinker-design-mini { max-width:100%; } div.yyi-rinker-contents.yyi-rinker-design-mini div.yyi-rinker-box { flex-direction: row; padding: 12px; } .yyi-rinker-design-mini div.yyi-rinker-box div.yyi-rinker-info { justify-content: center; margin-bottom: 16px; padding-left: 16px; text-align: left; } } /* 1.9.5以降 */ div.yyi-rinker-contents { position: relative; overflow: visible; } div.yyi-rinker-contents .yyi-rinker-attention { display: inline; line-height: 30px; position: absolute; top: -10px; left: -9px; min-width: 60px; padding: 0; height: 30px; text-align: center; font-weight: 600; color: #ffffff; background: #fea724; z-index: 10; } div.yyi-rinker-contents .yyi-rinker-attention span{ padding: 0 15px; } .yyi-rinker-attention-before, .yyi-rinker-attention-after { display: inline; position: absolute; content: ''; } .yyi-rinker-attention-before { bottom: -8px; left: 0.1px; width: 0; height: 0; border-top: 9px solid; border-top-color: inherit; border-left: 9px solid transparent; z-index: 1; } .yyi-rinker-attention-after { top: 0; right: -14.5px; width: 0; height: 0; border-top: 15px solid transparent; border-bottom: 15px solid transparent; border-left: 15px solid; border-left-color: inherit; } div.yyi-rinker-contents .yyi-rinker-attention.attention_desing_circle{ display: flex; position: absolute; top: -20px; left: -20px; width: 60px; height: 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itemtype="https://schema.org/ListItem"> <span itemprop="name">【ウォーキングダイエット】元日本代表アスリート直伝！カロリー消費を高める歩き方</span> <meta itemprop="position" content="3"> </li> </ol> </div> <div class="tag -fitness">フィットネス</div> <div class="date">2025年2月18日</div> <h1 class="title">【ウォーキングダイエット】元日本代表アスリート直伝！カロリー消費を高める歩き方 (1/3)</h1> </div> <div class="content"> <p>健康意識が高まるなか、道具を必要としない「ウォーキング」に関心を持つ人が増加しています。</p> <p>今回は、シドニー五輪競歩・元日本代表の柳澤哲さんに、ウォーキングのメリットやダイエットに役立つ歩き方、運動強度などを聞いてみました。“歩き”のプロから正しい知識と実践方法を学び、効率的に脂肪燃焼を狙いましょう。</p> <h2><strong>ウォーキングにはどんな効果が期待できる？ </strong></h2> <p>身近な有酸素運動であるウォーキング。通勤・通学時や散歩のときに気軽に行うことができますが、具体的にはどんなメリットが期待できるのでしょうか。</p> <h3><strong>脂肪を燃焼させる</strong></h3> <blockquote> <p>「ウォーキングでは脂肪を燃やすことができます。脂肪を燃やすには、酸素が必要です。きつい息切れしてしまうような運動だと、酸素が取り込みにくくなってしまうため、会話ができるくらいのスピードでウォーキングをしていただくのがオススメです。会話ができているということは、酸素を吸って話すことができているというしるしで、有酸素運動になっています。また、ダイエット運動という点で、楽すぎず、続けやすいというのもメリットです」（柳澤さん）</p> </blockquote> <p>たしかに、息切れするレベルだとウォーキングというよりジョギング、ランニングになってしまいますね。キツイと続かないので、程よい負荷のウォーキングで運動を継続させましょう。</p> <p>ちなみにウォーキングには、脂肪燃焼のほかにもいろいろな効果が期待できます。</p> <h3><strong>セロトニン分泌を促し、メンタルや脳の働きをよくする</strong></h3> <p>ウォーキングを行うことで、メンタルを安定させたり、脳にも良い影響を与えるといいます。</p> <blockquote> <p>「ウォーキングを行うと、セロトニンという幸せホルモンが出やすくなります。セロトニンには、心を安定させてくれたり、頭の回転を良くするなどうれしい機能が備わっています。セロトニンは、朝日を浴びたり、運動やリズム的なボディタッチなどにより分泌を促すことができます。たとえば、ウォーキングを朝に行うことで、朝日を浴びながら左右対称に身体を交互に動かすので、よりセロトニンが出やすい環境を作ることができます。朝のウォーキングが難しい場合は森林浴などもオススメです」（柳澤さん）</p> </blockquote> <h2><strong>ウォーキングをすると体も引き締まる!?</strong></h2> <p>全身運動であるウォーキングは、ちょっとしたポイントでさまざまな部位への引き締め効果が期待できます。</p> <blockquote> <p>「しっかりと意識をすれば全身運動になります。たとえば、腕をきちんと振ると二の腕や背中、肩甲骨に効きますし、姿勢よく立つことを意識すれば体幹トレーニングにもなります。また、動くときにお尻や足など大きな筋肉がある部位も使いますので、ただ歩くだけでなく筋肉の動きも意識してみましょう。日常生活で、意識をしないとあまり使われないのは背中と二の腕。ウォーキングの際は、二の腕が前後にしっかりと離れるよう動かしてあげましょう」（柳澤さん）</p> </blockquote> <p><div class='rp4wp-related-posts'> <ul> <li><div class='rp4wp-related-post-image'> <a href='https://melos.media/wellness/49142/'><img 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