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3060\u3051\u3067\u3082\u5927\u304d\u306a\u524d\u9032\u3067\u3059\u3002\u305d\u3053\u304b\u3089\u3055\u3089\u306b\u9032\u3080\u305f\u3081\u306b\u3082\u4f55\u304b\u53d6\u308a\u7d44\u307f\u3092\u5909\u3048\u3066\u3044\u304d\u307e\u3057\u3087\u3046\u3002<\/p>\n<h2>\u2463\u8ca0\u8377\u8a2d\u5b9a\u3078\u306e\u6d3b\u7528<\/h2>\n<p>\u8ca0\u8377\u8a2d\u5b9a\u3078\u306e\u6d3b\u7528\u3068\u3044\u3046\u306e\u3082\u4f53\u529b\u6e2c\u5b9a\u306e\u91cd\u8981\u306a\u5f79\u5272\u306e\uff11\u3064\u3067\u3059\u3002<\/p>\n<p>\u5206\u304b\u308a\u3084\u3059\u3044\u4f8b\u3067\u3044\u3063\u305f\u3089\u30b9\u30af\u30ef\u30c3\u30c8\u306e\uff11RM\u304b\u3089\uff05\u3067\u8ca0\u8377\u3092\u6c7a\u3081\u308b\u65b9\u6cd5\u3002<\/p>\n<p>\u4f8b\u3048\u3070\uff11RM\u306e85%\u30673\u30ec\u30c3\u30d7\u3001\u3068\u304b75%\u30678\u30ec\u30c3\u30d7\u3068\u3044\u3063\u305f\u8a2d\u5b9a\u3067\u3059\u3002<\/p>\n<p>\u3057\u304b\u3057\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u5b9f\u65bd\u3059\u308b\u3068\u304d\u306f\u30d0\u30c3\u30af\u30b9\u30af\u30ef\u30c3\u30c8\u4ee5\u5916\u306e\u7a2e\u76ee\u3082\u5b9f\u65bd\u3057\u307e\u3059\u3088\u306d\u3002<\/p>\n<p>\u305d\u3046\u3044\u3063\u305f\u5834\u5408\u306b\u884c\u3046\u3067\u3042\u308d\u3046\u30e1\u30a4\u30f3\u7a2e\u76ee\u3092\u5168\u90e8\u6e2c\u5b9a\u3059\u308b\u3068\u3044\u3046\u306e\u3082\uff11\u3064\u306e\u65b9\u6cd5\u3067\u3059\u304c\u73fe\u5b9f\u7684\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002<\/p>\n<p>\u50d5\u304c\u3088\u304f\u884c\u3046\u65b9\u6cd5\u306f\u3001\u4f8b\u3048\u306a\u30d5\u30ed\u30f3\u30c8\u30b9\u30af\u30ef\u30c3\u30c8\u3084RDL\u306e\uff11RM\u306f\u30d0\u30c3\u30af\u30b9\u30af\u30ef\u30c3\u30c8\uff11RM\u306e85%\u3068\u4eee\u5b9a\u3057\u305f\u308a\u3001\u30cf\u30a4\u30af\u30ea\u30fc\u30f3\uff11RM\u306f\u30d0\u30c3\u30af\u30b9\u30af\u30ef\u30c3\u30c8\u306e67%\u306b\u8a2d\u5b9a\u3057\u305f\u308a\u3059\u308b\u65b9\u6cd5\u3067\u3059\u3002<\/p>\n<p>\u4f8b\u3048\u3070\u30d5\u30ed\u30f3\u30c8\u30b9\u30af\u30ef\u30c3\u30c8\u306e\uff11RM\u306e75%\u306f<br \/>\n\u30d0\u30c3\u30af\u30b9\u30af\u30ef\u30c3\u30c8\uff11RM\u00d70.85\u00d70.75\u3067\u8a08\u7b97\u3059\u308b\u3068\u3044\u3063\u305f\u5f62\u3067\u3059\u3002<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-2655\" src=\"http:\/\/sasabekouki.com\/wp-content\/uploads\/2024\/07\/\u7a2e\u76ee\u3054\u3068\u8ca0\u8377-290x300.png\" alt=\"\" width=\"290\" height=\"300\" srcset=\"https:\/\/sasabekouki.com\/wp-content\/uploads\/2024\/07\/\u7a2e\u76ee\u3054\u3068\u8ca0\u8377-290x300.png 290w, https:\/\/sasabekouki.com\/wp-content\/uploads\/2024\/07\/\u7a2e\u76ee\u3054\u3068\u8ca0\u8377.png 588w\" sizes=\"auto, (max-width: 290px) 100vw, 290px\" \/><\/p>\n<p>\u3053\u306e\u30d0\u30c3\u30af\u30b9\u30af\u30ef\u30c3\u30c8\u306b\u5bfe\u3059\u308b\u6bd4\u7387\u306f\u6587\u732e\u3082\u53c2\u8003\u306b\u3059\u308b\u65b9\u6cd5\u3082\u3042\u308a\u307e\u3059\u304c\u3001\u81ea\u5206\u304c\u6307\u5c0e\u3059\u308b\u96c6\u56e3\u306e\u7279\u6027\u3084\u666e\u6bb5\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u72b6\u6cc1\u3082\u8003\u616e\u3059\u308b\u3079\u304d\u306a\u306e\u3067\u3001\u4e0a\u8a18\u306e\u8ca0\u8377\u8a2d\u5b9a\u306f\u50d5\u304c\u6307\u5c0e\u3059\u308b\u30a2\u30b9\u30ea\u30fc\u30c8\u4ee5\u5916\u306b\u3082\u3042\u3066\u306f\u307e\u308b\u3068\u306f\u9650\u308a\u307e\u305b\u3093\u3002\u3057\u304b\u3057\u3042\u308b\u7a0b\u5ea6\u306f\u53c2\u8003\u306b\u306a\u308b\u304b\u3068\u3002<\/p>\n<p>\u307e\u305f\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6307\u5c0e\u8005\u3067\u3082\u610f\u5916\u3068\u51fa\u6765\u3066\u3044\u306a\u3044\u4eba\u3082\u3044\u308b\u306e\u304c<strong>\u6301\u4e45\u7684\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u8ca0\u8377\u8a2d\u5b9a<\/strong>\u3002<\/p>\n<p>\u5168\u54e1\u4e00\u5f8b\u3067\u25cb\u5f80\u5fa9\u3092\u25b3\u79d2\u3001\u3068\u304b\u3001\u30dd\u30b8\u30b7\u30e7\u30f3\u3054\u3068\u306e\u8ca0\u8377\u8a2d\u5b9a\u3068\u304b\u3092\u5b9f\u65bd\u3057\u3066\u3044\u308b\u73fe\u5834\u304c\u591a\u3044\u306e\u3067\u306f\u306a\u3044\u3067\u3057\u3087\u3046\u304b\u3002\uff08\u3068\u304b\u8a00\u3044\u3064\u3064\u50d5\u3082\u6614\u306f\u305d\u3046\u3084\u3063\u3066\u3044\u307e\u3057\u305f\u304c\u3002\u3002\uff09<\/p>\n<p>\u610f\u5916\u3068\u3042\u3044\u3064\u512a\u79c0\u306a\u3093\u3067\u3059\u3088\u300220m\u30b7\u30e3\u30c8\u30eb\u30e9\u30f3\u3002<\/p>\n<p>20m\u30b7\u30e3\u30c8\u30eb\u30e9\u30f3\u306e\u56de\u6570\u304b\u3089\u306f20m\u5f80\u5fa9\u8d70\u306b\u304a\u3051\u308bMaximum Aerobic Speed\uff08MAS\uff09\u3082\u7b97\u51fa\u51fa\u6765\u308b\u306e\u3067\u3001HIIT\u306e\u8ca0\u8377\u8a2d\u5b9a\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002MAS\u3068\u3044\u3046\u306e\u306f\u6700\u5927\u6709\u9178\u7d20\u6027\u901f\u5ea6\u306e\u3053\u3068\u3067\u3001\u30b7\u30e3\u30c8\u30eb\u30e9\u30f3\u3092\u5b9f\u65bd\u3057\u3066\u3044\u3066\u30da\u30fc\u30b9\u306b\u9593\u306b\u5408\u308f\u306a\u304f\u306a\u3063\u305f\u6700\u5f8c\u306e\u901f\u5ea6\u3067\u3059\u3002<\/p>\n<p>\u30c6\u30b9\u30c8\u4e2d\u306e\u901f\u5ea6\u306b\u95a2\u3057\u3066\u306f\u6570\u56de\u3067\u30ec\u30d9\u30eb\u304c\u4e0a\u304c\u308b\u3054\u3068\u306b0.5km\/h\u305a\u3064\u4e0a\u304c\u308b\u3088\u3046\u306b\u306a\u3063\u3066\u3044\u307e\u3059\u3002\u5404\u30ec\u30d9\u30eb\u306e\u901f\u5ea6\u306f20m\u30b7\u30e3\u30c8\u30eb\u30e9\u30f3\u3092\u6700\u521d\u306b\u5831\u544a\u3057\u305f\u8ad6\u6587\uff08<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7201922\/\">Leger &amp; Lambert, 1982<\/a>\uff09\u304b<a href=\"https:\/\/ja.wikipedia.org\/wiki\/20%E3%83%A1%E3%83%BC%E3%83%88%E3%83%AB%E3%82%B7%E3%83%A3%E3%83%88%E3%83%AB%E3%83%A9%E3%83%B3\">Wikipedia<\/a>\u3067\u3082\u78ba\u8a8d\u3067\u304d\u308b\u306e\u3067\u662f\u975e\u3002<\/p>\n<p>\u30b9\u30d7\u30ea\u30f3\u30c8\u306e\u6e2c\u5b9a\u3067Maximum Sprint Speed\u3082\u6e2c\u5b9a\u51fa\u6765\u3066\u3044\u305f\u3089Anaerobic Speed Reserve \uff08ASR\uff09\u3082\u7b97\u51fa\u51fa\u6765\u308b\u306e\u3067\u3001\u30b7\u30e7\u30fc\u30c8\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u3084\u30b9\u30d7\u30ea\u30f3\u30c8\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u3082\u542b\u3081\u3001\u3081\u3061\u3083\u304f\u3061\u3083\u52b9\u7387\u7684\u306aHIIT\u306e\u51e6\u65b9\u304c\u51fa\u6765\u307e\u3059\u3002\u500b\u4eba\u7684\u306b\u306f1\u5206\u3068\u304b\u306e\u30ed\u30f3\u30b0\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u306fMAS\u306e110%\u306a\u3069\u306eMAS\u5358\u72ec\u3067\u306e\u8d70\u901f\u5ea6\u306e\u8a08\u7b97\u3067\u826f\u3044\u3068\u601d\u3044\u307e\u3059\u304c\u3001\u30b7\u30e7\u30fc\u30c8\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\uff0820-30\u79d2\u3068\u304b\uff09\u3060\u3068ASR\u304b\u3089\u7b97\u51fa\u3057\u305f\u307b\u3046\u304c\u826f\u3044\u304b\u306a\u3068\u601d\u3044\u307e\u3059\u3002<\/p>\n<p>\u7c21\u5358\u306a\u8aac\u660e\u306b\u306a\u308a\u307e\u3057\u305f\u304c\u8a73\u7d30\u306f\u307e\u305f\u3069\u3053\u304b\u3067\u8aac\u660e\u51fa\u6765\u308c\u3070\u3068\u601d\u3044\u307e\u3059\u3002<\/p>\n<p>\u203bHIIT\u306e\u7a2e\u985e\u306f\u3053\u3061\u3089\u306e\u904e\u53bb\u8a18\u4e8b\u304b\u3089\uff01<a href=\"http:\/\/sasabekouki.com\/2021\/03\/10\/%e3%80%90%e7%ac%ac139%e5%9b%9e%e3%80%91%e7%ad%8b%e5%8a%9b%e5%90%91%e4%b8%8a%e3%81%a8%e6%8c%81%e4%b9%85%e5%8a%9b%e5%90%91%e4%b8%8a%e3%81%ae%e4%b8%a1%e7%ab%8b%e3%81%ae%e3%81%9f%e3%82%81%e3%81%aehiit\/\">\u3010\u7b2c139\u56de\u3011\u7b4b\u529b\u5411\u4e0a\u3068\u6301\u4e45\u529b\u5411\u4e0a\u306e\u4e21\u7acb\u306e\u305f\u3081\u306eHIIT\u306e\u6d3b\u7528<\/a><\/p>\n<p>\u307e\u305f\u3001\u30bf\u30fc\u30f3\u306e\u30b9\u30ad\u30eb\u306a\u3069\u306b\u3082\u5f71\u97ff\u3055\u308c\u308b\u306e\u3067\u59a5\u5f53\u6027\u306f\u3084\u3084\u7591\u554f\u304c\u3042\u308a\u307e\u3059\u304c\u63a8\u5b9a\u306eVO2max (ml\/kg\/min)\u3082\u7b97\u51fa\u51fa\u6765\u307e\u3059\u3002<\/p>\n<p>\u305d\u306e\u6570\u5024\u3068\u4f53\u91cd\u304b\u3089VO2max\u306e\u7d76\u5bfe\u91cf (ml\/min)\u3082\u7b97\u51fa\u53ef\u80fd\u306a\u306e\u3067\u3001\u5148\u884c\u7814\u7a76\uff08<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7201923\/\">Myles &amp; Toft, 1982<\/a>\uff09\u306e\u56de\u5e30\u5f0f\u3092\u53c2\u8003\u306b\u30d0\u30a4\u30af\u306eMaximum Aerobic Power\u3082\u8a08\u7b97\u3057\u3066\u30ea\u30cf\u30d3\u30ea\u4e2d\u306e\u9078\u624b\u306e\u6301\u4e45\u7684\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u8ca0\u8377\u3082\u8a2d\u5b9a\u51fa\u6765\u307e\u3059\u3002<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2656 size-large\" src=\"http:\/\/sasabekouki.com\/wp-content\/uploads\/2024\/07\/HIIT\u8ca0\u8377\u30b7\u30fc\u30c8-1024x175.png\" alt=\"\" width=\"1024\" height=\"175\" srcset=\"https:\/\/sasabekouki.com\/wp-content\/uploads\/2024\/07\/HIIT\u8ca0\u8377\u30b7\u30fc\u30c8-1024x175.png 1024w, https:\/\/sasabekouki.com\/wp-content\/uploads\/2024\/07\/HIIT\u8ca0\u8377\u30b7\u30fc\u30c8-300x51.png 300w, https:\/\/sasabekouki.com\/wp-content\/uploads\/2024\/07\/HIIT\u8ca0\u8377\u30b7\u30fc\u30c8-768x131.png 768w, https:\/\/sasabekouki.com\/wp-content\/uploads\/2024\/07\/HIIT\u8ca0\u8377\u30b7\u30fc\u30c8.png 1244w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>\u3053\u3093\u306a\u611f\u3058\u3067\u30a8\u30af\u30bb\u30eb\u3092\u4f5c\u6210\u3057<br \/>\n\u2713\u4f53\u91cd<br \/>\n\u2713\u30b9\u30d7\u30ea\u30f3\u30c8\u306e\u30c6\u30b9\u30c8\u306e\u8a18\u9332<br \/>\n\u2713\u6301\u4e45\u529b\u30c6\u30b9\u30c8\u306e\u8a18\u9332\uff0820m\u30b7\u30e3\u30c8\u30eb\u30e9\u30f3\u306a\u3069\uff09<br \/>\n\u2713\u30ed\u30f3\u30b0\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u306b\u6d3b\u7528\u3059\u308bMAS\u306b\u5bfe\u3059\u308b\uff05<br \/>\n\u2713\u30b7\u30e7\u30fc\u30c8\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u306b\u6d3b\u7528\u3059\u308bASR\u306e\uff05<br 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\/>\n<p>\u6700\u8fd1\u306f\u82e5\u624b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6307\u5c0e\u8005\u306e\u4eba\u305f\u3061\u304b\u3089\u30ad\u30e3\u30ea\u30a2\u306b\u3064\u3044\u3066\u306e\u76f8\u8ac7\u3092\u53d7\u3051\u308b\u3053\u3068\u3082\u591a\u304f\u306a\u3063\u3066\u304d\u307e\u3057\u305f\u3002<\/p>\n<p>SNS\u3084\u30cd\u30c3\u30c8\u4e0a\u3060\u3051\u3067\u306f\u4f1d\u3048\u3089\u308c\u306a\u3044\u3088\u3046\u306a\u3053\u3068\u3092\u4f1d\u3048\u308b\u5834\u3082\u4f5c\u3063\u3066\u3044\u3051\u308c\u3070\u3044\u3044\u306a\u30fc\u3068\u306f\u601d\u3063\u3066\u3044\u308b\u306e\u3067\u3001\u4eca\u5f8c\u306f\u305d\u3046\u3044\u3063\u305f\u3053\u3068\u306b\u3082\u529b\u3092\u5165\u308c\u3066\u3044\u304d\u307e\u3059\uff01<\/p>\n<hr \/>\n<p>\u53c2\u8003\u6587\u732e<\/p>\n<p>L\u00e9ger, L. A., &amp; Lambert, J. (1982). A maximal multistage 20-m shuttle run test to predict VO2 max. <em>European Journal of Applied Physiology and Occupational Physiology<\/em>, <em>49<\/em>(1), 1\u201312. https:\/\/doi.org\/10.1007\/BF00428958<\/p>\n<p>Myles, W. S., &amp; Toft, R. J. (1982). A cycle ergometer test of maximal aerobic power. <em>European Journal of Applied Physiology and Occupational Physiology<\/em>, <em>49<\/em>(1), 121\u2013129. https:\/\/doi.org\/10.1007\/BF00428970<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6307\u5c0e\u8005\u3067\u3042\u308c\u3070\u5fc5\u305a\u304a\u3053\u306a\u3046\u3067\u3042\u308d\u3046\u300e\u4f53\u529b\u6e2c\u5b9a\u300f \u6570\u5024\u3068\u3057\u3066\u73fe\u72b6\u3092\u628a\u63e1\u3059\u308b\u3068\u3044\u3046\u3053\u3068\u306f\u3081\u3061\u3083\u304f\u3061\u3083\u5927\u4e8b\u3067\u3059\u3002 \u300c\u3044\u3084\u3001\u305d\u3093\u306a\u6570\u5024\u306b\u983c\u3089\u306a\u304f\u3066\u3082\u4ffa\u306f\u666e\u6bb5\u306e\u9078\u624b\u306e\u52d5\u304d\u3092\u898b\u3066\u3044\u308c\u3070\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u3082\u3060\u3044\u305f\u3044\u306e\u4f53\u529b\u306f\u5206\u304b [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2659,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"vkexunit_cta_each_option":"","footnotes":""},"categories":[107,12,21],"tags":[346,347,168],"class_list":["post-2649","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-107","category-12","category-21","tag-hiit","tag-347","tag-168"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/sasabekouki.com\/index.php?rest_route=\/wp\/v2\/posts\/2649","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sasabekouki.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sasabekouki.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sasabekouki.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sasabekouki.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2649"}],"version-history":[{"count":9,"href":"https:\/\/sasabekouki.com\/index.php?rest_route=\/wp\/v2\/posts\/2649\/revisions"}],"predecessor-version":[{"id":2675,"href":"https:\/\/sasabekouki.com\/index.php?rest_route=\/wp\/v2\/posts\/2649\/revisions\/2675"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sasabekouki.com\/index.php?rest_route=\/wp\/v2\/media\/2659"}],"wp:attachment":[{"href":"https:\/\/sasabekouki.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2649"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sasabekouki.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2649"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sasabekouki.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2649"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}