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高齢化は自然のこと、受け入れよう。朗報がある。暴飲暴食や不節制、若い時の傲慢な時代より、心がけ次第で、もっと健康になることが出来ることだ。
生かされていることを知ると謙虚にもなれる。
Aging is a natural problem. There is good news for that. If you are mindful, you can be much healthier than younger days of drinking, a runaway, and arrogant.
You can be humble when you feel that someone make you alive.
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知って得する「メッツ」と「エクササイズ」
運動には 良い効果をだすことと悪い効果を出すこと。二つある。適切な運動量とは 何だろう？ 各個人の身体の状況により、自分にあった運動量にすることが大切。心臓や血管に病気を持っている人、あるいは血圧が高い人は、4メッツを超える運動をしないように。心臓や血管に大きな負担が高まり、良くない。
健康づくりのための運動では、強度を高め過ぎないで、運動時間を長くすることが安全だ。
“METs” and “Exercise” to know is better
Exercise: Good effect and bad effect. There are two. What is the right amount of exercise? It is important to keep the amount of exercise appropriate for you, depending on each individual’s physical condition. People with heart or vascular disease or high blood pressure should not exercise more than 4 mets. Great burden on heart and blood vessels, not good.
In the exercise for health promotion, it is more safe to extend the exercise time without increasing the intensity too much.
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■METs（メッツ）とは
身体活動量の強さ（激しさ）を、平静時の何倍に相当するかを表す単位です。
（座って安静にしている状態＝1METs）
About METs
It is a unit that indicates how many times the intensity (intensity) of physical activity is equivalent to that of a normal state.
(Sit and rest = 1METs)
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■EX（エクササイズ）とは
身体活動の量を表す単位で、「運動量の強さ（METs）×継続時間（h）」で計算します。
例）ゆっくり歩き（3METs）を1時間行った＝3（METs）×1（h）＝3（Ex.）
厚生労働省では、3METs以上の活発な身体活動を、1週間に23Ex.以上行うことをお勧めしています。
■ What is EX (exercise)?
It is a unit that represents the amount of physical activity, and is calculated as “strength of exercise (METs) x duration (h)”.
Example) Walking slowly (3METs) for 1 hour = 3 (METs) x 1 (h) = 3 (Ex.)
The Ministry of Health, Labor and Welfare recommends that active physical activity of 3METs or more be performed at least 23Ex. Per week.
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Layman’s Guide to METs
I have been asked many times over the years about METS since they are displayed on most of today’s cardio (心肺機能) machines, including our new Elegant and Touch consoles. Simply stated, METS is a good way to measure your exercise intensity and therefore the effectiveness of your exercise. MET stands for Metabolic Equivalent Task where one MET is equal to the rate you burn calories while you are sitting. As you begin to move or to exercise, you burn more calories and that increase can be measured or represented as an increase in METS.
I like to use a laymen’s translation for METS as a Metabolic Equivalent (代謝等価物) To Sitting, or how many times more calories a person is burning during an activity compared to if they were sitting around watching TV. So if your cardio machine states that you are working at five METS, you are burning calories 5 times faster than you would if you were watching television. Exercise at 10 METS and you will burn as many calories in a 20-minute cardio session as you would in over three hours and 20 minutes of watching TV.
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While the number of calories you burn obviously goes up with an increase of METS, the actual number of calories a person burns still varies based on age, weight and fitness level and this is another subject which should be addressed separately. MET values will vary with combinations of change in speed and elevation on a treadmill or speed and resistance on a bike or elliptical. You can also use METS to determine if your workout on an exercise bike today is as efficient as it was yesterday on a treadmill or elliptical machine.
TIP: Since many people may not be able to maintain 10 METS or even five METS for extended periods of time try an interval based program like Sprint 8® that will take you to or near your individual tolerance and back down to something more comfortable and then back up and down again repeatedly. This type of fitness program has been shown over and over again to be extremely effective at increasing fitness levels.
Here is a chart showing the MET value of various common activities:
Sources: http://en.wikipedia.org/wiki/METs
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美木良介「ロングブレス」
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2019年12月27日 22時05分 スポーツ報知
石原慎太郎氏 Mr.Shintaro Ishihara
石原氏は若い頃からゴルフ、テニス、ヨットなどを楽しんできたため、健脚には自信があった。しかし、２０１３年に軽い脳梗塞で１か月入院。１５年にも講演中に体調不良を訴えて、緊急搬送された。その後、１７年頃から歩行が困難になっていたという
Ishihara enjoyed playing golf, tennis, and yachting from a young age, so he was confident in his good legs. However, he was hospitalized for one month with a mild cerebral infarction in 2013. He was urgently transported in 2015, complaining of ill health during his lecture. After that, walking became difficult from since 2017.
そんな石原氏の現状に「自分なら１年後に元気に歩けるようにできる」と名乗りをあげたのが美木。「ロングブレスは本当はダイエットでなく、健康法なんです」という主張の通り、長い呼吸をすることで脳に届く酸素量が増えるという理論の元、脳梗塞によってダメージを受けた石原氏の脳神経細胞を活性化させることに成功したという。
Miki gave a statement to Mr. Ishihara that he would be able to walk well in a year. According to the claim that “long breath is not really a diet but a health law”, based on the theory that long breathing increases the amount of oxygen reaching the brain, Ishihara’s brain nerve cells damaged by cerebral infarction has been successfully activated.
１７年６月から週１回、美木の指導で３段階の呼吸法を実践した結果、スクワットも連続で何回もこなせるようになり、歩行も普通になったという石原氏は「毎日２キロ、大股で歩けるようになりました」という文書を寄せた。
Mr. Ishihara said that after practicing three steps of breathing once a week from June 2017 under the guidance of Miki, he was able to perform squats many times in succession and walking became normal. Now I can walk in a straddle. “
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