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\u3059\u3050\u306b\u8a66\u305b\u308b\uff01\u4ee3\u8b1d\u3092\u4e0a\u3052\u308b3\u3064\u306e\u7c21\u5358\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/h2>\n

1. \u30b8\u30e3\u30f3\u30d4\u30f3\u30b0\u30b8\u30e3\u30c3\u30af\uff1a30\u79d2\u9593\u3001\u305d\u306e\u5834\u3067\u30b8\u30e3\u30f3\u30d7\u3057\u306a\u304c\u3089\u624b\u8db3\u3092\u958b\u9589\u3059\u308b
\n2. \u30b9\u30af\u30ef\u30c3\u30c8\uff1a10\u56de\u00d73\u30bb\u30c3\u30c8\u3001\u6905\u5b50\u306b\u5ea7\u308b\u3088\u3046\u306a\u52d5\u4f5c\u3092\u7e70\u308a\u8fd4\u3059
\n3. \u8155\u7acb\u3066\u4f0f\u305b\uff1a5\u56de\u00d73\u30bb\u30c3\u30c8\u3001\u819d\u3092\u3064\u3044\u305f\u72b6\u614b\u3067\u3082\u53ef<\/p>\n

\u3053\u308c\u3089\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u6bce\u65e5\u5b9f\u8df5\u3059\u308b\u3053\u3068\u3067\u3001\u4ee3\u8b1d\u3092\u4e0a\u3052\u3001\u5065\u5eb7\u7684\u306a\u8eab\u4f53\u3065\u304f\u308a\u3092\u59cb\u3081\u3089\u308c\u307e\u3059\u3002<\/p>\n

1. \u6709\u9178\u7d20\u904b\u52d5\u3068\u7121\u9178\u7d20\u904b\u52d5\u306e\u7d44\u307f\u5408\u308f\u305b\u304c\u9375<\/h3>\n

\u4ee3\u8b1d\u3092\u4e0a\u3052\u308b\u305f\u3081\u306e\u6700\u5f37\u306e\u71c3\u713c\u7cfb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u306f\u3001\u6709\u9178\u7d20\u904b\u52d5\u3068\u7121\u9178\u7d20\u904b\u52d5\u3092\u30d0\u30e9\u30f3\u30b9\u3088\u304f\u7d44\u307f\u5408\u308f\u305b\u308b\u3053\u3068\u304c\u91cd\u8981\u3067\u3059\u3002\u6709\u9178\u7d20\u904b\u52d5\u306f\u3001\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\u3084\u30b8\u30e7\u30ae\u30f3\u30b0\u3001\u30b5\u30a4\u30af\u30ea\u30f3\u30b0\u306a\u3069\u306e\u6301\u7d9a\u7684\u306a\u904b\u52d5\u3092\u6307\u3057\u307e\u3059\u3002\u3053\u308c\u3089\u306e\u904b\u52d5\u306f\u3001\u5fc3\u80ba\u6a5f\u80fd\u3092\u5411\u4e0a\u3055\u305b\u3001\u8102\u80aa\u71c3\u713c\u3092\u4fc3\u9032\u3057\u307e\u3059\u3002<\/p>\n

\u4e00\u65b9\u3001\u7121\u9178\u7d20\u904b\u52d5\u306f\u3001\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3084\u77ed\u8ddd\u96e2\u30b9\u30d7\u30ea\u30f3\u30c8\u306a\u3069\u306e\u9ad8\u5f37\u5ea6\u3067\u77ed\u6642\u9593\u306e\u904b\u52d5\u3092\u6307\u3057\u307e\u3059\u3002\u3053\u306e\u7a2e\u306e\u904b\u52d5\u306f\u3001\u7b4b\u8089\u91cf\u3092\u5897\u3084\u3057\u3001\u57fa\u790e\u4ee3\u8b1d\u3092\u4e0a\u3052\u308b\u52b9\u679c\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n

\u7406\u60f3\u7684\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30d7\u30e9\u30f3\u306f\u3001\u9031\u306b3\u301c4\u56de\u306e\u6709\u9178\u7d20\u904b\u52d5\u3068\u30012\u301c3\u56de\u306e\u7121\u9178\u7d20\u904b\u52d5\u3092\u7d44\u307f\u5408\u308f\u305b\u308b\u3053\u3068\u3067\u3059\u3002\u4f8b\u3048\u3070\u3001\u6708\u6c34\u91d1\u306b30\u5206\u306e\u30b8\u30e7\u30ae\u30f3\u30b0\u3001\u706b\u6728\u571f\u306b\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3046\u3068\u3044\u3063\u305f\u30b9\u30b1\u30b8\u30e5\u30fc\u30eb\u304c\u52b9\u679c\u7684\u3067\u3059\u3002<\/p>\n

2. \u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u52b9\u7387\u7684\u306b\u4ee3\u8b1d\u30a2\u30c3\u30d7<\/h3>\n

\u4ee3\u8b1d\u3092\u52b9\u679c\u7684\u306b\u4e0a\u3052\u308b\u305f\u3081\u306b\u306f\u3001\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u975e\u5e38\u306b\u6709\u52b9\u3067\u3059\u3002\u3053\u308c\u306f\u3001\u9ad8\u5f37\u5ea6\u306e\u904b\u52d5\u3068\u4f4e\u5f37\u5ea6\u306e\u904b\u52d5\u3092\u4ea4\u4e92\u306b\u7e70\u308a\u8fd4\u3059\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65b9\u6cd5\u3067\u3059\u3002<\/p>\n

\u4f8b\u3048\u3070\u30011\u5206\u9593\u5168\u529b\u3067\u8d70\u3063\u305f\u5f8c\u30011\u5206\u9593\u3086\u3063\u304f\u308a\u6b69\u304f\u3068\u3044\u3046\u30b5\u30a4\u30af\u30eb\u309210\u56de\u7e70\u308a\u8fd4\u3059\u3068\u3044\u3063\u305f\u5177\u5408\u3067\u3059\u3002\u3053\u306e\u3088\u3046\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u901a\u5e38\u306e\u6301\u7d9a\u7684\u306a\u6709\u9178\u7d20\u904b\u52d5\u3088\u308a\u3082\u77ed\u6642\u9593\u3067\u9ad8\u3044\u4ee3\u8b1d\u4e0a\u6607\u52b9\u679c\u304c\u5f97\u3089\u308c\u307e\u3059\u3002<\/p>\n

\u307e\u305f\u3001HIIT\uff08High-Intensity Interval Training\uff1a\u9ad8\u5f37\u5ea6\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff09\u3068\u547c\u3070\u308c\u308b\u65b9\u6cd5\u3082\u6ce8\u76ee\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u3053\u308c\u306f\u3001\u3088\u308a\u77ed\u3044\u6642\u9593\u3067\u3055\u3089\u306b\u9ad8\u5f37\u5ea6\u306e\u904b\u52d5\u3092\u884c\u3046\u3082\u306e\u3067\u3001\u4f8b\u3048\u307020\u79d2\u9593\u306e\u5168\u529b\u904b\u52d5\u306810\u79d2\u9593\u306e\u4f11\u61a9\u30928\u30bb\u30c3\u30c8\u7e70\u308a\u8fd4\u3059\u3068\u3044\u3063\u305f\u3082\u306e\u3067\u3059\u3002<\/p>\n

\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u6642\u9593\u52b9\u7387\u304c\u826f\u304f\u3001\u904b\u52d5\u5f8c\u3082\u9577\u6642\u9593\u306b\u308f\u305f\u3063\u3066\u4ee3\u8b1d\u304c\u4e0a\u304c\u3063\u305f\u72b6\u614b\uff08EPOC\uff1a\u904b\u52d5\u5f8c\u904e\u5270\u9178\u7d20\u6d88\u8cbb\uff09\u304c\u7d9a\u304f\u305f\u3081\u3001\u5fd9\u3057\u3044\u73fe\u4ee3\u4eba\u306b\u3068\u3063\u3066\u7406\u60f3\u7684\u306a\u904b\u52d5\u65b9\u6cd5\u3068\u8a00\u3048\u307e\u3059\u3002<\/p>\n

3. \u65e5\u5e38\u751f\u6d3b\u3067\u306e\u5de5\u592b\u3067\u7d99\u7d9a\u7684\u306a\u4ee3\u8b1d\u30a2\u30c3\u30d7\u3092<\/h3>\n

\u4ee3\u8b1d\u3092\u4e0a\u3052\u308b\u305f\u3081\u306b\u306f\u3001\u5b9a\u671f\u7684\u306a\u904b\u52d5\u3060\u3051\u3067\u306a\u304f\u3001\u65e5\u5e38\u751f\u6d3b\u3067\u306e\u5c0f\u3055\u306a\u5de5\u592b\u3082\u91cd\u8981\u3067\u3059\u3002\u4ee5\u4e0b\u306e\u3088\u3046\u306a\u7fd2\u6163\u3092\u53d6\u308a\u5165\u308c\u308b\u3053\u3068\u3067\u3001\u4e00\u65e5\u3092\u901a\u3057\u3066\u4ee3\u8b1d\u3092\u9ad8\u304f\u4fdd\u3064\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n

1. \u3053\u307e\u3081\u306b\u4f53\u3092\u52d5\u304b\u3059\uff1a
\n\u30c7\u30b9\u30af\u30ef\u30fc\u30af\u306e\u5408\u9593\u306b\u7acb\u3061\u4e0a\u304c\u3063\u3066\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u3057\u305f\u308a\u3001\u30a8\u30ec\u30d9\u30fc\u30bf\u30fc\u306e\u4ee3\u308f\u308a\u306b\u968e\u6bb5\u3092\u4f7f\u3063\u305f\u308a\u3059\u308b\u306a\u3069\u3001\u65e5\u5e38\u7684\u306b\u4f53\u3092\u52d5\u304b\u3059\u6a5f\u4f1a\u3092\u5897\u3084\u3057\u307e\u3057\u3087\u3046\u3002<\/p>\n

2. \u98df\u4e8b\u306e\u5de5\u592b\uff1a
\n\u4ee3\u8b1d\u3092\u4e0a\u3052\u308b\u52b9\u679c\u306e\u3042\u308b\u98df\u54c1\uff08\u4f8b\uff1a\u5510\u8f9b\u5b50\u3001\u751f\u59dc\u3001\u7dd1\u8336\u306a\u3069\uff09\u3092\u7a4d\u6975\u7684\u306b\u6442\u53d6\u3057\u305f\u308a\u30011\u65e53\u98df\u3092\u304d\u3061\u3093\u3068\u53d6\u308b\u3053\u3068\u3067\u3001\u4f53\u5185\u306e\u4ee3\u8b1d\u30ea\u30ba\u30e0\u3092\u6574\u3048\u307e\u3059\u3002<\/p>\n

3. \u5341\u5206\u306a\u7761\u7720\uff1a
\n\u8cea\u306e\u826f\u3044\u7761\u7720\u306f\u3001\u30db\u30eb\u30e2\u30f3\u30d0\u30e9\u30f3\u30b9\u3092\u6574\u3048\u3001\u4ee3\u8b1d\u3092\u6b63\u5e38\u306b\u4fdd\u3064\u305f\u3081\u306b\u5fc5\u8981\u4e0d\u53ef\u6b20\u3067\u3059\u30027\u301c8\u6642\u9593\u306e\u7761\u7720\u3092\u5fc3\u304c\u3051\u307e\u3057\u3087\u3046\u3002<\/p>\n

4. \u7b4b\u30c8\u30ec\u306e\u7fd2\u6163\u5316\uff1a
\n\u81ea\u5b85\u3067\u3067\u304d\u308b\u7c21\u5358\u306a\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff08\u30b9\u30af\u30ef\u30c3\u30c8\u3001\u8155\u7acb\u3066\u4f0f\u305b\u306a\u3069\uff09\u3092\u6bce\u65e5\u5c11\u3057\u305a\u3064\u884c\u3046\u3053\u3068\u3067\u3001\u57fa\u790e\u4ee3\u8b1d\u3092\u4e0a\u3052\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n

\u3053\u308c\u3089\u306e\u5de5\u592b\u3092\u65e5\u5e38\u751f\u6d3b\u306b\u53d6\u308a\u5165\u308c\u308b\u3053\u3068\u3067\u3001\u904b\u52d5\u306e\u52b9\u679c\u3092\u3055\u3089\u306b\u9ad8\u3081\u3001\u6301\u7d9a\u7684\u306a\u4ee3\u8b1d\u30a2\u30c3\u30d7\u3092\u5b9f\u73fe\u3067\u304d\u307e\u3059\u3002\u5065\u5eb7\u7684\u306a\u751f\u6d3b\u7fd2\u6163\u3092\u8eab\u306b\u3064\u3051\u308b\u3053\u3068\u306f\u3001\u5358\u306b\u4ee3\u8b1d\u3092\u4e0a\u3052\u308b\u3060\u3051\u3067\u306a\u304f\u3001\u7dcf\u5408\u7684\u306a\u5065\u5eb7\u5897\u9032\u306b\u3082\u3064\u306a\u304c\u308a\u307e\u3059\u3002<\/p>\n

\u4ee5\u4e0a\u306e\u30dd\u30a4\u30f3\u30c8\u3092\u610f\u8b58\u3057\u306a\u304c\u3089\u3001\u81ea\u5206\u306b\u5408\u3063\u305f\u904b\u52d5\u30d7\u30e9\u30f3\u3092\u898b\u3064\u3051\u3001\u7d99\u7d9a\u7684\u306b\u5b9f\u8df5\u3059\u308b\u3053\u3068\u304c\u3001\u6700\u5f37\u306e\u71c3\u713c\u7cfb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u79d8\u8a23\u3067\u3059\u3002\u5065\u5eb7\u7684\u306a\u8eab\u4f53\u3065\u304f\u308a\u306f\u3001\u4e00\u671d\u4e00\u5915\u306b\u306f\u5b9f\u73fe\u3057\u307e\u305b\u3093\u304c\u3001\u5c0f\u3055\u306a\u52aa\u529b\u306e\u7a4d\u307f\u91cd\u306d\u304c\u5927\u304d\u306a\u5909\u5316\u3092\u3082\u305f\u3089\u3057\u307e\u3059\u3002\u4eca\u65e5\u304b\u3089\u3001\u81ea\u5206\u306b\u3067\u304d\u308b\u5c0f\u3055\u306a\u4e00\u6b69\u3092\u8e0f\u307f\u51fa\u3057\u3066\u307f\u307e\u3057\u3087\u3046\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"

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