{"id":1320,"date":"2025-09-29T02:51:57","date_gmt":"2025-09-29T02:51:57","guid":{"rendered":"https:\/\/www.hiro-clinic.or.jp\/diet\/?p=1320"},"modified":"2025-09-29T02:51:58","modified_gmt":"2025-09-29T02:51:58","slug":"strength-training-weight-loss","status":"publish","type":"post","link":"https:\/\/www.hiro-clinic.or.jp\/diet\/strength-training-weight-loss\/","title":{"rendered":"\u7b4b\u30c8\u30ec\u3067\u75e9\u305b\u3084\u3059\u3044\u4f53\u306b \u521d\u5fc3\u8005\u5411\u3051\u30e1\u30cb\u30e5\u30fc\u3068\u7d99\u7d9a\u306e\u30b3\u30c4"},"content":{"rendered":"\n<h2 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href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2009\/02000\/Progression_Models_in_Resistance_Training_for.26.aspx\">https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2009\/02000\/Progression_Models_in_Resistance_Training_for.26.aspx<\/a>\uff09\u3002<\/p>\n\n\n\n<p>\u307e\u305f\u3001\u7b4b\u30c8\u30ec\u306b\u3088\u308b\u30db\u30eb\u30e2\u30f3\u5206\u6ccc\u306e\u6d3b\u6027\u5316\uff08\u6210\u9577\u30db\u30eb\u30e2\u30f3\u3084\u30c6\u30b9\u30c8\u30b9\u30c6\u30ed\u30f3\u306a\u3069\uff09\u306f\u3001\u8102\u80aa\u5206\u89e3\u306e\u4fc3\u9032\u3084\u4f53\u7d44\u6210\u306e\u6539\u5584\u306b\u5bc4\u4e0e\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u521d\u5fc3\u8005\u304c\u59cb\u3081\u3084\u3059\u3044\u7b4b\u30c8\u30ec\u30e1\u30cb\u30e5\u30fc<\/strong><\/h2>\n\n\n\n<p>\u7b4b\u30c8\u30ec\u3092\u884c\u3063\u305f\u3053\u3068\u304c\u306a\u3044\u65b9\u3067\u3082\u7121\u7406\u306a\u304f\u59cb\u3081\u3089\u308c\u308b\u57fa\u672c\u30e1\u30cb\u30e5\u30fc\u3092\u7d39\u4ecb\u3057\u307e\u3059\u3002\u81ea\u91cd\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff08\u5668\u5177\u3092\u4f7f\u308f\u305a\u81ea\u5206\u306e\u4f53\u91cd\u3092\u8ca0\u8377\u306b\u3059\u308b\u65b9\u6cd5\uff09\u3092\u4e2d\u5fc3\u306b\u3059\u308b\u3068\u3001\u7d99\u7d9a\u3057\u3084\u3059\u304f\u602a\u6211\u306e\u30ea\u30b9\u30af\u3082\u6291\u3048\u3089\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \u30b9\u30af\u30ef\u30c3\u30c8<\/strong><\/h3>\n\n\n\n<p><strong>\u935b\u3048\u308b\u90e8\u4f4d\uff1a<\/strong> 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class=\"wp-block-list\">\n<li>\u8db3\u3092\u80a9\u5e45\u306b\u958b\u304f<br><\/li>\n\n\n\n<li>\u80cc\u7b4b\u3092\u4f38\u3070\u3057\u3001\u819d\u3092\u3064\u307e\u5148\u3068\u540c\u3058\u65b9\u5411\u306b\u66f2\u3052\u308b<br><\/li>\n\n\n\n<li>\u592a\u3082\u3082\u304c\u5e8a\u3068\u5e73\u884c\u306b\u306a\u308b\u307e\u3067\u8170\u3092\u4e0b\u3052\u308b<br><\/li>\n\n\n\n<li>\u3086\u3063\u304f\u308a\u5143\u306e\u59ff\u52e2\u306b\u623b\u308b<br><\/li>\n\n\n\n<li>10\u301c15\u56de\u30921\u30bb\u30c3\u30c8\u30013\u30bb\u30c3\u30c8\u884c\u3046<br><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. \u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\uff08\u8155\u7acb\u3066\u4f0f\u305b\uff09<\/strong><\/h3>\n\n\n\n<p><strong>\u935b\u3048\u308b\u90e8\u4f4d\uff1a<\/strong> \u5927\u80f8\u7b4b\u3001\u4e0a\u8155\u4e09\u982d\u7b4b\u3001\u4f53\u5e79<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u624b\u3092\u80a9\u5e45\u3088\u308a\u3084\u3084\u5e83\u304f\u7f6e\u304f<br><\/li>\n\n\n\n<li>\u80cc\u4e2d\u3092\u307e\u3063\u3059\u3050\u306b\u4fdd\u3064<br><\/li>\n\n\n\n<li>\u8098\u3092\u66f2\u3052\u3066\u80f8\u3092\u5e8a\u306b\u8fd1\u3065\u3051\u308b<br><\/li>\n\n\n\n<li>\u8155\u3092\u4f38\u3070\u3057\u5143\u306b\u623b\u308b<br><\/li>\n\n\n\n<li>8\u301c12\u56de\u30921\u30bb\u30c3\u30c8\u30013\u30bb\u30c3\u30c8\u5b9f\u65bd<br><\/li>\n<\/ul>\n\n\n\n<p>\u203b\u96e3\u3057\u3044\u5834\u5408\u306f\u819d\u3092\u3064\u3044\u3066\u3082\u554f\u984c\u3042\u308a\u307e\u305b\u3093\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. \u30d7\u30e9\u30f3\u30af<\/strong><\/h3>\n\n\n\n<p><strong>\u935b\u3048\u308b\u90e8\u4f4d\uff1a<\/strong> \u8179\u76f4\u7b4b\u3001\u8179\u659c\u7b4b\u3001\u4f53\u5e79\u5168\u4f53<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4e21\u8098\u3068\u3064\u307e\u5148\u3092\u5e8a\u306b\u3064\u3051\u3001\u4f53\u3092\u4e00\u76f4\u7dda\u306b\u4fdd\u3064<br><\/li>\n\n\n\n<li>30\u79d2\u301c1\u5206\u30ad\u30fc\u30d7<br><\/li>\n\n\n\n<li>2\u301c3\u30bb\u30c3\u30c8\u7e70\u308a\u8fd4\u3059<br><\/li>\n<\/ul>\n\n\n\n<p>\u4f53\u5e79\u3092\u935b\u3048\u308b\u3053\u3068\u3067\u3001\u59ff\u52e2\u6539\u5584\u3068\u4ee3\u8b1d\u5411\u4e0a\u304c\u671f\u5f85\u3067\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u7b4b\u30c8\u30ec\u3067\u7d99\u7d9a\u7684\u306b\u6210\u679c\u3092\u51fa\u3059\u30b3\u30c4<\/strong><\/h2>\n\n\n\n<p>\u7b4b\u30c8\u30ec\u3092\u59cb\u3081\u305f\u3070\u304b\u308a\u306e\u65b9\u304c\u632b\u6298\u3057\u3084\u3059\u3044\u7406\u7531\u3068\u3057\u3066\u3001<strong>\u7d50\u679c\u304c\u3059\u3050\u306b\u898b\u3048\u306b\u304f\u3044<\/strong>\u70b9\u304c\u6319\u3052\u3089\u308c\u307e\u3059\u3002\u3057\u304b\u3057\u3001\u4ee5\u4e0b\u306e\u30dd\u30a4\u30f3\u30c8\u3092\u62bc\u3055\u3048\u308c\u3070\u3001\u7d99\u7d9a\u3057\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. 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class=\"wp-block-heading\"><strong>\u98df\u4e8b\u306e\u30dd\u30a4\u30f3\u30c8\uff1a\u7b4b\u30c8\u30ec\u3068\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u4e21\u7acb<\/strong><\/h2>\n\n\n\n<p>\u7b4b\u30c8\u30ec\u3067\u7b4b\u8089\u3092\u5897\u3084\u3057\u3064\u3064\u8102\u80aa\u3092\u6e1b\u3089\u3059\u306b\u306f\u3001\u6804\u990a\u7ba1\u7406\u3082\u6b20\u304b\u305b\u307e\u305b\u3093\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u30bf\u30f3\u30d1\u30af\u8cea\u306e\u91cd\u8981\u6027<\/strong><\/h3>\n\n\n\n<p>\u7b4b\u30bf\u30f3\u30d1\u30af\u5408\u6210\u3092\u4fc3\u9032\u3059\u308b\u305f\u3081\u306b\u3001\u4f53\u91cd1kg\u3042\u305f\u308a1.2\u301c1.6g\u306e\u30bf\u30f3\u30d1\u30af\u8cea\u6442\u53d6\u304c\u63a8\u5968\u3055\u308c\u307e\u3059\uff08\u53c2\u8003\uff1a<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/%EF%BC%89%E3%80%82\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\uff09\u3002<\/a><\/p>\n\n\n\n<p>\u4f8b\uff1a\u4f53\u91cd60kg\u306a\u3089\u30011\u65e572\u301c96g\u7a0b\u5ea6\u306e\u30bf\u30f3\u30d1\u30af\u8cea\u304c\u76ee\u5b89\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u98df\u4e8b\u30bf\u30a4\u30df\u30f3\u30b0<\/strong><\/h3>\n\n\n\n<p>\u7b4b\u30c8\u30ec\u5f8c30\u5206\u4ee5\u5185\u306b\u30bf\u30f3\u30d1\u30af\u8cea\u3068\u7cd6\u8cea\u3092\u6442\u53d6\u3059\u308b\u3068\u3001\u7b4b\u5408\u6210\u304c\u6700\u3082\u6d3b\u767a\u306b\u306a\u308b\u300c\u30a2\u30ca\u30dc\u30ea\u30c3\u30af\u30a6\u30a3\u30f3\u30c9\u30a6\u300d\u3092\u6d3b\u7528\u3067\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u7b4b\u30c8\u30ec\u3068\u6709\u9178\u7d20\u904b\u52d5\u306e\u4f75\u7528<\/strong><\/h2>\n\n\n\n<p>\u7b4b\u30c8\u30ec\u3060\u3051\u3067\u306a\u304f\u3001\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\u3084\u30b8\u30e7\u30ae\u30f3\u30b0\u306a\u3069\u306e\u6709\u9178\u7d20\u904b\u52d5\u3092\u7d44\u307f\u5408\u308f\u305b\u308b\u3068\u3001\u8102\u80aa\u71c3\u713c\u52b9\u7387\u304c\u9ad8\u307e\u308a\u307e\u3059\u3002\u305f\u3060\u3057\u3001\u7b4b\u8089\u91cf\u3092\u6e1b\u3089\u3055\u306a\u3044\u305f\u3081\u3001\u904e\u5ea6\u306a\u6709\u9178\u7d20\u904b\u52d5\u306f\u63a7\u3048\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<p><strong>\u6709\u9178\u7d20\u904b\u52d5\u306f\u90312\u301c3\u56de\u30011\u56de30\u5206\u7a0b\u5ea6<\/strong>\u304c\u76ee\u5b89\u3067\u3059\u3002<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.hiro-clinic.or.jp\/diet\/wp-content\/uploads\/2025\/09\/26890502_s.webp\" alt=\"\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\" class=\"wp-image-1146\" srcset=\"https:\/\/www.hiro-clinic.or.jp\/diet\/wp-content\/uploads\/2025\/09\/26890502_s.webp 640w, https:\/\/www.hiro-clinic.or.jp\/diet\/wp-content\/uploads\/2025\/09\/26890502_s-300x200.webp 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>\u79d1\u5b66\u7684\u30a8\u30d3\u30c7\u30f3\u30b9<\/strong><\/h2>\n\n\n\n<p>\u4ee5\u4e0b\u306e\u7814\u7a76\u306f\u3001\u7b4b\u30c8\u30ec\u304c\u4f53\u8102\u80aa\u7387\u3092\u6e1b\u3089\u3057\u3001\u4ee3\u8b1d\u3092\u4e0a\u3052\u308b\u52b9\u679c\u3092\u793a\u3057\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ACSM\u306e\u30ec\u30b8\u30b9\u30bf\u30f3\u30b9\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u63a8\u5968\u30ac\u30a4\u30c9\u30e9\u30a4\u30f3<br><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2009\/02000\/Progression_Models_in_Resistance_Training_for.26.aspx\">https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2009\/02000\/Progression_Models_in_Resistance_Training_for.26.aspx<\/a><br><\/li>\n\n\n\n<li>\u30bf\u30f3\u30d1\u30af\u8cea\u6442\u53d6\u3068\u7b4b\u91cf\u7dad\u6301\u306b\u95a2\u3059\u308b\u8ad6\u6587<br><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/<br><\/a><\/li>\n\n\n\n<li>Resistance Training for Weight Loss\uff08PubMed\uff09<br><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20010119\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/20010119\/<br><\/a><\/li>\n<\/ul>\n\n\n\n<p>\u3053\u308c\u3089\u306e\u7814\u7a76\u304b\u3089\u3001\u7b4b\u30c8\u30ec\u306f<strong>\u5358\u306a\u308b\u5f15\u304d\u7de0\u3081\u3067\u306f\u306a\u304f\u3001\u75e9\u305b\u3084\u3059\u3044\u4f53\u3092\u69cb\u7bc9\u3059\u308b\u79d1\u5b66\u7684\u6839\u62e0\u306b\u57fa\u3065\u304f\u65b9\u6cd5<\/strong>\u3067\u3042\u308b\u3053\u3068\u304c\u78ba\u8a8d\u3067\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u7b4b\u30c8\u30ec\u3092\u6210\u529f\u3055\u305b\u308b\u305f\u3081\u306e\u30e1\u30f3\u30bf\u30eb\u30a2\u30d7\u30ed\u30fc\u30c1<\/strong><\/h2>\n\n\n\n<p>\u30c0\u30a4\u30a8\u30c3\u30c8\u306b\u304a\u3044\u3066\u306f\u300c\u7d99\u7d9a\u300d\u304c\u6700\u3082\u91cd\u8981\u3067\u3059\u3002\u3057\u304b\u3057\u3001\u591a\u304f\u306e\u4eba\u306f\u7b4b\u30c8\u30ec\u3092\u59cb\u3081\u3066\u6570\u9031\u9593\u3067\u300c\u601d\u3063\u305f\u3088\u308a\u4f53\u304c\u5909\u308f\u3089\u306a\u3044\u300d\u300c\u6642\u9593\u304c\u3068\u308c\u306a\u3044\u300d\u3068\u632b\u6298\u3057\u307e\u3059\u3002\u3053\u3053\u3067\u306f\u3001\u7b4b\u30c8\u30ec\u3092\u7fd2\u6163\u5316\u3057\u3001<strong>\u75e9\u305b\u3084\u3059\u3044\u4f53<\/strong>\u3092\u3064\u304f\u308b\u305f\u3081\u306e\u5fc3\u7406\u7684\u5de5\u592b\u3092\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u5c0f\u3055\u306a\u6210\u529f\u4f53\u9a13\u3092\u7a4d\u307f\u91cd\u306d\u308b<\/strong><\/h3>\n\n\n\n<p>\u6700\u521d\u304b\u3089\u300c\u6bce\u65e51\u6642\u9593\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3059\u308b\u300d\u3068\u3044\u3063\u305f\u9ad8\u3044\u30cf\u30fc\u30c9\u30eb\u3092\u8a2d\u5b9a\u3059\u308b\u3068\u3001\u7d9a\u304b\u306a\u3044\u539f\u56e0\u306b\u306a\u308a\u307e\u3059\u3002<br>\u4ee3\u308f\u308a\u306b\u3001\u300c1\u65e510\u5206\u304b\u3089\u59cb\u3081\u308b\u300d\u300c\u9031\u306b2\u56de\u3060\u3051\u3084\u308b\u300d\u306a\u3069\u3001\u9054\u6210\u3057\u3084\u3059\u3044\u76ee\u6a19\u3092\u8a2d\u5b9a\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n\n\n\n<p>\u6210\u529f\u4f53\u9a13\u304c\u7a4d\u307f\u91cd\u306a\u308b\u3068\u300c\u81ea\u5df1\u52b9\u529b\u611f\uff08self-efficacy\uff09\u300d\u304c\u9ad8\u307e\u308a\u3001\u300c\u81ea\u5206\u306f\u7d9a\u3051\u3089\u308c\u308b\u300d\u3068\u3044\u3046\u30dd\u30b8\u30c6\u30a3\u30d6\u306a\u611f\u60c5\u304c\u751f\u307e\u308c\u307e\u3059\u3002\u3053\u308c\u306f\u5fc3\u7406\u5b66\u7684\u306b\u52d5\u6a5f\u3065\u3051\u306b\u304a\u3044\u3066\u975e\u5e38\u306b\u91cd\u8981\u3067\u3059\u3002<\/p>\n\n\n\n<p>\u53c2\u8003\u6587\u732e\uff1aBandura A. Self-efficacy: Toward a unifying theory of behavioral change.<a href=\"https:\/\/psycnet.apa.org\/record\/1977-25733-001\"> https:\/\/psycnet.apa.org\/record\/1977-25733-001<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u5b8c\u74a7\u4e3b\u7fa9\u3092\u6368\u3066\u308b<\/strong><\/h3>\n\n\n\n<p>\u300c\u7b4b\u30c8\u30ec\u3092\u30b5\u30dc\u3063\u305f\u3089\u3059\u3079\u3066\u53f0\u7121\u3057\u306b\u306a\u308b\u300d\u3068\u3044\u3046\u601d\u3044\u8fbc\u307f\u306f\u4e0d\u8981\u3067\u3059\u3002<br>\u6570\u65e5\u3067\u304d\u306a\u304f\u3066\u3082\u554f\u984c\u306f\u306a\u304f\u3001\u518d\u958b\u3059\u308c\u3070\u307e\u305f\u52b9\u679c\u306f\u623b\u308a\u307e\u3059\u3002\u9577\u671f\u7684\u306b\u300c\u7d9a\u3051\u308b\u3053\u3068\u300d\u3092\u76ee\u6a19\u306b\u636e\u3048\u30011\u56de\u306e\u5931\u6557\u3067\u3084\u3081\u306a\u3044\u3053\u3068\u304c\u91cd\u8981\u3067\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u7b4b\u30c8\u30ec\u306e\u983b\u5ea6\u3068\u5206\u5272\u6cd5<\/strong><\/h2>\n\n\n\n<p>\u7b4b\u30c8\u30ec\u3092\u52b9\u679c\u7684\u306b\u884c\u3046\u306b\u306f\u3001<strong>\u9031\u4f55\u56de\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u3059\u308b\u304b<\/strong>\u3068**\u3069\u306e\u3088\u3046\u306b\u90e8\u4f4d\u3092\u5206\u3051\u308b\u304b\uff08\u5206\u5272\u6cd5\uff09**\u3092\u8003\u3048\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u521d\u5fc3\u8005\u5411\u3051\u983b\u5ea6<\/strong><\/h3>\n\n\n\n<p>\u521d\u5fc3\u8005\u306e\u5834\u5408\u3001\u5168\u8eab\u30921\u65e5\u3067\u935b\u3048\u308b\u300c\u5168\u8eab\u6cd5\u300d\u304c\u63a8\u5968\u3055\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u90312\uff5e3\u56de\uff081\u56de30\uff5e60\u5206\uff09<br><\/li>\n\n\n\n<li>\u4f11\u606f\u65e5\u30921\u65e5\u4ee5\u4e0a\u7a7a\u3051\u308b<br><\/li>\n<\/ul>\n\n\n\n<p>\u90312\u56de\u3067\u3082\u3001\u9069\u5207\u306b\u8ca0\u8377\u3092\u304b\u3051\u308b\u3068\u7b4b\u8089\u91cf\u3092\u5897\u3084\u3057\u3084\u3059\u3044\u3053\u3068\u304c\u7814\u7a76\u3067\u3082\u793a\u3055\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u53c2\u8003\u6587\u732e\uff1a<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u4e2d\u7d1a\u8005\u4ee5\u964d\u306e\u5206\u5272\u6cd5<\/strong><\/h3>\n\n\n\n<p>\u3042\u308b\u7a0b\u5ea6\u6163\u308c\u3066\u304d\u305f\u3089\u3001\u4ee5\u4e0b\u306e\u3088\u3046\u306a\u5206\u5272\u6cd5\u306b\u79fb\u884c\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u4e0a\u534a\u8eab\uff0f\u4e0b\u534a\u8eab\u5206\u5272\uff08Upper-Lower Split\uff09<\/strong><strong><br><\/strong>\n<ul class=\"wp-block-list\">\n<li>\u6708\uff1a\u4e0a\u534a\u8eab<br><\/li>\n\n\n\n<li>\u706b\uff1a\u4e0b\u534a\u8eab<br><\/li>\n\n\n\n<li>\u6728\uff1a\u4e0a\u534a\u8eab<br><\/li>\n\n\n\n<li>\u91d1\uff1a\u4e0b\u534a\u8eab<br><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>\u30d7\u30c3\u30b7\u30e5\uff0f\u30d7\u30eb\uff0f\u30ec\u30c3\u30b0\u5206\u5272\uff08Push-Pull-Legs\uff09<\/strong><strong><br><\/strong>\n<ul class=\"wp-block-list\">\n<li>\u6708\uff1a\u30d7\u30c3\u30b7\u30e5\uff08\u80f8\u30fb\u80a9\u30fb\u4e0a\u8155\u4e09\u982d\u7b4b\uff09<br><\/li>\n\n\n\n<li>\u6c34\uff1a\u30d7\u30eb\uff08\u80cc\u4e2d\u30fb\u4e0a\u8155\u4e8c\u982d\u7b4b\uff09<br><\/li>\n\n\n\n<li>\u91d1\uff1a\u811a<br><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p>\u3053\u306e\u5206\u5272\u6cd5\u306f<strong>\u5404\u90e8\u4f4d\u3092\u90312\u56de\u523a\u6fc0\u3067\u304d\u308b<\/strong>\u305f\u3081\u3001\u7b4b\u80a5\u5927\u30fb\u4ee3\u8b1d\u5411\u4e0a\u306b\u52b9\u679c\u7684\u3067\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u7b4b\u30c8\u30ec\u306b\u3088\u308b\u4f53\u7d44\u6210\u306e\u5909\u5316\u3068\u5065\u5eb7\u52b9\u679c<\/strong><\/h2>\n\n\n\n<p>\u7b4b\u30c8\u30ec\u306f\u5358\u306b\u75e9\u305b\u3084\u3059\u3044\u4f53\u3092\u3064\u304f\u308b\u3060\u3051\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u4ee5\u4e0b\u306e\u3088\u3046\u306a\u5168\u8eab\u7684\u306a\u5065\u5eb7\u30e1\u30ea\u30c3\u30c8\u3082\u5f97\u3089\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u30a4\u30f3\u30b9\u30ea\u30f3\u611f\u53d7\u6027\u306e\u6539\u5584<\/strong>\uff1a\u8840\u7cd6\u5024\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u304c\u5411\u4e0a\u3057\u30012\u578b\u7cd6\u5c3f\u75c5\u30ea\u30b9\u30af\u304c\u4f4e\u4e0b\u3057\u307e\u3059\u3002<br><\/li>\n\n\n\n<li><strong>\u9aa8\u5bc6\u5ea6\u306e\u7dad\u6301<\/strong>\uff1a\u52a0\u9f62\u306b\u3088\u308b\u9aa8\u7c97\u3057\u3087\u3046\u75c7\u3092\u4e88\u9632\u3002<br><\/li>\n\n\n\n<li><strong>\u30db\u30eb\u30e2\u30f3\u30d0\u30e9\u30f3\u30b9\u306e\u8abf\u6574<\/strong>\uff1a\u6210\u9577\u30db\u30eb\u30e2\u30f3\u5206\u6ccc\u304c\u5897\u3048\u3001\u8102\u80aa\u71c3\u713c\u3092\u52a9\u3051\u308b\u3002<br><\/li>\n\n\n\n<li><strong>\u30e1\u30f3\u30bf\u30eb\u30d8\u30eb\u30b9\u5411\u4e0a<\/strong>\uff1a\u30b9\u30c8\u30ec\u30b9\u8efd\u6e1b\u3084\u3046\u3064\u75c7\u72b6\u6539\u5584\u3002<br><\/li>\n<\/ul>\n\n\n\n<p>\u7279\u306b\u3001<strong>40\u4ee3\u4ee5\u964d\u306e\u65b9\u306b\u306f\u7b4b\u30c8\u30ec\u304c\u6975\u3081\u3066\u91cd\u8981<\/strong>\u3067\u3001\u57fa\u790e\u4ee3\u8b1d\u306e\u4f4e\u4e0b\u3092\u98df\u3044\u6b62\u3081\u3001\u75e9\u305b\u306b\u304f\u3055\u3092\u514b\u670d\u3059\u308b\u9375\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u53c2\u8003\u6587\u732e\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Resistance Exercise in Individuals With and Without Cardiovascular Disease: Benefits, Rationale, Safety, and Prescription.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22653203\/\"> https:\/\/pubmed.ncbi.nlm.nih.gov\/22653203\/<br><\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u3088\u304f\u3042\u308b\u7591\u554fQ&amp;A<\/strong><\/h2>\n\n\n\n<p>\u3053\u3053\u3067\u306f\u3001\u7b4b\u30c8\u30ec\u521d\u5fc3\u8005\u304c\u62b1\u304d\u3084\u3059\u3044\u7591\u554f\u306b\u7b54\u3048\u307e\u3059\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Q. \u7b4b\u30c8\u30ec\u3092\u3059\u308b\u3068\u9006\u306b\u592a\u304f\u306a\u308a\u307e\u305b\u3093\u304b\uff1f<\/strong><\/h3>\n\n\n\n<p>A. \u7b4b\u8089\u304c\u592a\u304f\u306a\u308b\uff08\u7b4b\u80a5\u5927\uff09\u306f\u975e\u5e38\u306b\u6642\u9593\u304c\u304b\u304b\u308b\u30d7\u30ed\u30bb\u30b9\u3067\u3059\u3002\u5973\u6027\u306e\u5834\u5408\u3001\u7537\u6027\u306b\u6bd4\u3079\u3066\u30c6\u30b9\u30c8\u30b9\u30c6\u30ed\u30f3\u306e\u5206\u6ccc\u304c\u5c11\u306a\u3044\u305f\u3081\u3001\u7b4b\u30c8\u30ec\u3060\u3051\u3067\u300c\u30b4\u30c4\u304f\u306a\u308b\u300d\u3053\u3068\u306f\u307e\u305a\u3042\u308a\u307e\u305b\u3093\u3002\u3080\u3057\u308d<strong>\u7b4b\u8089\u304c\u5f15\u304d\u7de0\u307e\u308b\u3053\u3068\u3067\u4f53\u304c\u7d30\u304f\u898b\u3048\u308b<\/strong>\u3053\u3068\u304c\u591a\u3044\u3067\u3059\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Q. \u7b4b\u8089\u75db\u304c\u306a\u3044\u3068\u52b9\u679c\u304c\u306a\u3044\uff1f<\/strong><\/h3>\n\n\n\n<p>A. \u7b4b\u8089\u75db\u306f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u6163\u308c\u3066\u3044\u304f\u3068\u611f\u3058\u306b\u304f\u304f\u306a\u308a\u307e\u3059\u3002\u7b4b\u8089\u75db\u304c\u306a\u304f\u3066\u3082\u9069\u5207\u306a\u8ca0\u8377\u304c\u304b\u304b\u3063\u3066\u3044\u308c\u3070\u52b9\u679c\u306f\u3042\u308a\u307e\u3059\u306e\u3067\u5fc3\u914d\u4e0d\u8981\u3067\u3059\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Q. \u30d7\u30ed\u30c6\u30a4\u30f3\u306f\u5fc5\u8981\uff1f<\/strong><\/h3>\n\n\n\n<p>A. \u98df\u4e8b\u304b\u3089\u5341\u5206\u306a\u30bf\u30f3\u30d1\u30af\u8cea\u3092\u6442\u308c\u3066\u3044\u308c\u3070\u5fc5\u9808\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u304c\u3001\u5fd9\u3057\u3044\u65b9\u3084\u98df\u4e8b\u91cf\u304c\u5c11\u306a\u3044\u65b9\u306b\u306f\u30d7\u30ed\u30c6\u30a4\u30f3\u306e\u5229\u7528\u304c\u4fbf\u5229\u3067\u3059\u3002\u30bf\u30f3\u30d1\u30af\u8cea\u306e\u6442\u53d6\u76ee\u6a19\u306f\u4f53\u91cd\u00d71.2\uff5e1.6g\/\u65e5\u304c\u76ee\u5b89\u3067\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u7d99\u7d9a\u306e\u305f\u3081\u306e\u30e9\u30a4\u30d5\u30cf\u30c3\u30af<\/strong><\/h2>\n\n\n\n<p>\u6700\u5f8c\u306b\u3001\u7b4b\u30c8\u30ec\u3092\u7d9a\u3051\u308b\u305f\u3081\u306b\u5f79\u7acb\u3064\u5b9f\u8df5\u7684\u306a\u5de5\u592b\u3092\u3044\u304f\u3064\u304b\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u53cb\u4eba\u3084\u5bb6\u65cf\u306b\u5ba3\u8a00\u3059\u308b<\/strong><strong><br><\/strong> \u5468\u56f2\u306b\u300c\u7b4b\u30c8\u30ec\u3092\u59cb\u3081\u308b\u300d\u3068\u516c\u8a00\u3059\u308b\u3053\u3068\u3067\u3001\u7d9a\u3051\u308b\u30e2\u30c1\u30d9\u30fc\u30b7\u30e7\u30f3\u304c\u9ad8\u307e\u308a\u307e\u3059\u3002<br><\/li>\n\n\n\n<li><strong>SNS\u3067\u9032\u6357\u3092\u8a18\u9332\u3059\u308b<\/strong><strong><br><\/strong> \u30a4\u30f3\u30b9\u30bf\u30b0\u30e9\u30e0\u3084X\uff08\u65e7Twitter\uff09\u306a\u3069\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u8a18\u9332\u3092\u767a\u4fe1\u3059\u308b\u3068\u3001\u5171\u611f\u3084\u5fdc\u63f4\u304c\u5f97\u3089\u308c\u3084\u3059\u3044\u3067\u3059\u3002<br><\/li>\n\n\n\n<li><strong>\u30a6\u30a7\u30a2\u3084\u30b7\u30e5\u30fc\u30ba\u3092\u65b0\u8abf\u3059\u308b<\/strong><strong><br><\/strong> \u304a\u6c17\u306b\u5165\u308a\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30a6\u30a7\u30a2\u3092\u7528\u610f\u3059\u308b\u3068\u6c17\u5206\u304c\u4e0a\u304c\u308a\u3001\u3084\u308b\u6c17\u3082\u51fa\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u3002<br><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u7d50\u8ad6<\/strong><\/h2>\n\n\n\n<p>\u300c\u7b4b\u30c8\u30ec \u75e9\u305b\u3084\u3059\u3044\u4f53\u3065\u304f\u308a\u300d\u306f\u3001\u79d1\u5b66\u7684\u6839\u62e0\u306b\u88cf\u4ed8\u3051\u3089\u308c\u305f\u6975\u3081\u3066\u6709\u52b9\u306a\u30a2\u30d7\u30ed\u30fc\u30c1\u3067\u3059\u3002<br>\u521d\u5fc3\u8005\u3067\u3082\u3001\u6b63\u3057\u3044\u77e5\u8b58\u3092\u3082\u3063\u3066\u7121\u7406\u306a\u304f\u59cb\u3081\u308b\u3053\u3068\u3067\u3001\u4ee3\u8b1d\u3092\u4e0a\u3052\u3001\u7406\u60f3\u306e\u4f53\u578b\u306b\u8fd1\u3065\u3051\u307e\u3059\u3002<br>\u672c\u8a18\u4e8b\u3067\u7d39\u4ecb\u3057\u305f\u30e1\u30cb\u30e5\u30fc\u30fb\u8003\u3048\u65b9\u3092\u53c2\u8003\u306b\u3001\u305c\u3072\u4e00\u6b69\u3092\u8e0f\u307f\u51fa\u3057\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u7b4b\u30c8\u30ec\u304c\u75e9\u305b\u3084\u3059\u3044\u4f53\u3092\u3064\u304f\u308b\u7406\u7531 \u300c\u30c0\u30a4\u30a8\u30c3\u30c8\u300d\u3068\u805e\u304f\u3068\u3001\u591a\u304f\u306e\u4eba\u304c\u307e\u305a\u6709\u9178\u7d20\u904b\u52d5\u3084\u98df\u4e8b\u5236\u9650\u3092\u601d\u3044\u6d6e\u304b\u3079\u308b\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002\u3057\u304b\u3057\u8fd1\u5e74\u3001\u7b4b\u30c8\u30ec\uff08\u30ec\u30b8\u30b9\u30bf\u30f3\u30b9\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff09\u304c\u75e9\u305b\u3084\u3059\u3044\u4f53\u8cea\u3092\u3064\u304f\u308b\u3046\u3048\u3067\u6975\u3081\u3066\u91cd\u8981\u3067\u3042\u308b\u3053\u3068\u304c\u79d1\u5b66\u7684\u306b\u8a3c\u660e\u3055\u308c\u3066\u3044\u307e\u3059\u3002 \u7b4b\u30c8\u30ec\u306b\u3088\u3063\u3066\u7b4b\u8089\u91cf\u304c\u5897\u52a0\u3059\u308b\u3068\u3001\u57fa\u790e\u4ee3\u8b1d\u304c\u4e0a\u304c\u308a\u307e\u3059\u3002\u57fa\u790e\u4ee3\u8b1d\u3068\u306f\u3001\u79c1\u305f\u3061\u304c\u4f55\u3082\u3057\u3066\u3044\u306a\u304f\u3066\u3082\u6d88\u8cbb\u3059\u308b\u30a8\u30cd\u30eb\u30ae\u30fc\u306e\u3053\u3068\u3067\u3059\u3002\u7b4b\u8089\u306f\u8102\u80aa\u3088\u308a\u3082\u30a8\u30cd\u30eb\u30ae\u30fc\u6d88\u8cbb\u91cf\u304c\u591a\u3044\u305f\u3081\u3001\u7b4b\u8089\u3092\u5897\u3084\u3059\u3053\u3068\u3067\u3001\u4e00\u65e5\u306e\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u304c\u81ea\u7136\u306b\u5897\u3048\u3001\u8102\u80aa\u304c\u3064\u304d\u306b\u304f\u3044\u4f53\u8cea\u3092\u5b9f\u73fe\u3067\u304d\u307e\u3059\u3002 \u7c73\u56fd\u30b9\u30dd\u30fc\u30c4\u533b\u5b66\u4f1a\uff08ACSM\uff09\u306f\u3001\u7b4b\u30c8\u30ec\u3092\u542b\u3080\u30ec\u30b8\u30b9\u30bf\u30f3\u30b9\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u4f53\u8102\u80aa\u6e1b\u5c11\u306b\u6709\u52b9\u3067\u3042\u308b\u3068\u3059\u308b\u30ac\u30a4\u30c9\u30e9\u30a4\u30f3\u3092\u793a\u3057\u3066\u3044\u307e\u3059\uff08\u53c2\u8003\uff1ahttps:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2009\/02000\/Progression_Models_in_Resistance_Training_for.26.aspx\uff09\u3002 \u307e\u305f\u3001\u7b4b\u30c8\u30ec\u306b\u3088\u308b\u30db\u30eb\u30e2\u30f3\u5206\u6ccc\u306e\u6d3b\u6027\u5316\uff08\u6210\u9577\u30db\u30eb\u30e2\u30f3\u3084\u30c6\u30b9\u30c8\u30b9\u30c6\u30ed\u30f3\u306a\u3069\uff09\u306f\u3001\u8102\u80aa\u5206\u89e3\u306e\u4fc3\u9032\u3084\u4f53\u7d44\u6210\u306e\u6539\u5584\u306b\u5bc4\u4e0e\u3057\u307e\u3059\u3002 \u521d\u5fc3\u8005\u304c\u59cb\u3081\u3084\u3059\u3044\u7b4b\u30c8\u30ec\u30e1\u30cb\u30e5\u30fc \u7b4b\u30c8\u30ec\u3092\u884c\u3063\u305f\u3053\u3068\u304c\u306a\u3044\u65b9\u3067\u3082\u7121\u7406\u306a\u304f\u59cb\u3081\u3089\u308c\u308b\u57fa\u672c\u30e1\u30cb\u30e5\u30fc\u3092\u7d39\u4ecb\u3057\u307e\u3059\u3002\u81ea\u91cd\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff08\u5668\u5177\u3092\u4f7f\u308f\u305a\u81ea\u5206\u306e\u4f53\u91cd\u3092\u8ca0\u8377\u306b\u3059\u308b\u65b9\u6cd5\uff09\u3092\u4e2d\u5fc3\u306b\u3059\u308b\u3068\u3001\u7d99\u7d9a\u3057\u3084\u3059\u304f\u602a\u6211\u306e\u30ea\u30b9\u30af\u3082\u6291\u3048\u3089\u308c\u307e\u3059\u3002 1. \u30b9\u30af\u30ef\u30c3\u30c8 \u935b\u3048\u308b\u90e8\u4f4d\uff1a \u5927\u817f\u56db\u982d\u7b4b\u3001\u81c0\u7b4b\u3001\u30cf\u30e0\u30b9\u30c8\u30ea\u30f3\u30b0 \u30b9\u30af\u30ef\u30c3\u30c8\u306f\u4e0b\u534a\u8eab\u306e\u5927\u304d\u306a\u7b4b\u8089\u7fa4\u3092\u52d5\u54e1\u3059\u308b\u305f\u3081\u3001\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u304c\u591a\u304f\u3001\u7b4b\u30c8\u30ec \u75e9\u305b\u3084\u3059\u3044\u4f53\u3065\u304f\u308a\u306b\u76f4\u7d50\u3059\u308b\u7a2e\u76ee\u3067\u3059\u3002 2. \u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\uff08\u8155\u7acb\u3066\u4f0f\u305b\uff09 \u935b\u3048\u308b\u90e8\u4f4d\uff1a \u5927\u80f8\u7b4b\u3001\u4e0a\u8155\u4e09\u982d\u7b4b\u3001\u4f53\u5e79 \u203b\u96e3\u3057\u3044\u5834\u5408\u306f\u819d\u3092\u3064\u3044\u3066\u3082\u554f\u984c\u3042\u308a\u307e\u305b\u3093\u3002 3. \u30d7\u30e9\u30f3\u30af \u935b\u3048\u308b\u90e8\u4f4d\uff1a \u8179\u76f4\u7b4b\u3001\u8179\u659c\u7b4b\u3001\u4f53\u5e79\u5168\u4f53 \u4f53\u5e79\u3092\u935b\u3048\u308b\u3053\u3068\u3067\u3001\u59ff\u52e2\u6539\u5584\u3068\u4ee3\u8b1d\u5411\u4e0a\u304c\u671f\u5f85\u3067\u304d\u307e\u3059\u3002 \u7b4b\u30c8\u30ec\u3067\u7d99\u7d9a\u7684\u306b\u6210\u679c\u3092\u51fa\u3059\u30b3\u30c4 \u7b4b\u30c8\u30ec\u3092\u59cb\u3081\u305f\u3070\u304b\u308a\u306e\u65b9\u304c\u632b\u6298\u3057\u3084\u3059\u3044\u7406\u7531\u3068\u3057\u3066\u3001\u7d50\u679c\u304c\u3059\u3050\u306b\u898b\u3048\u306b\u304f\u3044\u70b9\u304c\u6319\u3052\u3089\u308c\u307e\u3059\u3002\u3057\u304b\u3057\u3001\u4ee5\u4e0b\u306e\u30dd\u30a4\u30f3\u30c8\u3092\u62bc\u3055\u3048\u308c\u3070\u3001\u7d99\u7d9a\u3057\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u3002 1. \u8a18\u9332\u3092\u3064\u3051\u308b \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u56de\u6570\u30fb\u8ca0\u8377\u30fb\u5b9f\u65bd\u65e5\u3092\u30e1\u30e2\u306b\u6b8b\u3059\u3068\u3001\u6210\u9577\u3092\u5ba2\u89b3\u7684\u306b\u78ba\u8a8d\u3067\u304d\u307e\u3059\u3002\u5f90\u3005\u306b\u8ca0\u8377\u3092\u4e0a\u3052\u308b\u3053\u3068\u3067\u3001\u7b4b\u30c8\u30ec \u75e9\u305b\u3084\u3059\u3044\u4f53\u3065\u304f\u308a\u306b\u5fc5\u8981\u306a\u6f38\u9032\u6027\u904e\u8ca0\u8377\u306e\u539f\u5247\u3092\u5b88\u308c\u307e\u3059\u3002 2. \u30b9\u30b1\u30b8\u30e5\u30fc\u30eb\u3092\u56fa\u5b9a\u3059\u308b \u300c\u6bce\u9031\u6708\u30fb\u6c34\u30fb\u91d1\u306e20\u6642\u306f\u7b4b\u30c8\u30ec\u300d\u3068\u6c7a\u3081\u3001\u7fd2\u6163\u5316\u3059\u308b\u3053\u3068\u304c\u91cd\u8981\u3067\u3059\u3002\u6642\u9593\u3092\u56fa\u5b9a\u3059\u308b\u3053\u3068\u3067\u3001\u5148\u5ef6\u3070\u3057\u3092\u9632\u3052\u307e\u3059\u3002 3. \u7121\u7406\u3092\u3057\u306a\u3044 \u521d\u5fc3\u8005\u306f\u7b4b\u8089\u75db\u3084\u75b2\u52b4\u3067\u30e2\u30c1\u30d9\u30fc\u30b7\u30e7\u30f3\u304c\u4e0b\u304c\u308b\u3053\u3068\u304c\u591a\u3044\u306e\u3067\u3001\u6700\u521d\u304b\u3089\u5b8c\u74a7\u3092\u6c42\u3081\u305a\u300c\u5c11\u3057\u305a\u3064\u6163\u308c\u308b\u300d\u3053\u3068\u3092\u512a\u5148\u3057\u307e\u3057\u3087\u3046\u3002 \u98df\u4e8b\u306e\u30dd\u30a4\u30f3\u30c8\uff1a\u7b4b\u30c8\u30ec\u3068\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u4e21\u7acb \u7b4b\u30c8\u30ec\u3067\u7b4b\u8089\u3092\u5897\u3084\u3057\u3064\u3064\u8102\u80aa\u3092\u6e1b\u3089\u3059\u306b\u306f\u3001\u6804\u990a\u7ba1\u7406\u3082\u6b20\u304b\u305b\u307e\u305b\u3093\u3002 \u30bf\u30f3\u30d1\u30af\u8cea\u306e\u91cd\u8981\u6027 \u7b4b\u30bf\u30f3\u30d1\u30af\u5408\u6210\u3092\u4fc3\u9032\u3059\u308b\u305f\u3081\u306b\u3001\u4f53\u91cd1kg\u3042\u305f\u308a1.2\u301c1.6g\u306e\u30bf\u30f3\u30d1\u30af\u8cea\u6442\u53d6\u304c\u63a8\u5968\u3055\u308c\u307e\u3059\uff08\u53c2\u8003\uff1ahttps:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\uff09\u3002 \u4f8b\uff1a\u4f53\u91cd60kg\u306a\u3089\u30011\u65e572\u301c96g\u7a0b\u5ea6\u306e\u30bf\u30f3\u30d1\u30af\u8cea\u304c\u76ee\u5b89\u3002 \u98df\u4e8b\u30bf\u30a4\u30df\u30f3\u30b0 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