ムキムキにならない女性のための筋トレ法女性ホルモンとの関係

筋トレと女性ホルモンの関係

筋トレと聞くと筋肉が肥大し身体がムキムキになるというイメージが強いと思います。しかし、女性は筋トレをすることでうれしい効果が期待できます。それは、筋トレによる効果であるホルモンが分泌されカラダをキレイにしてくれるというものです。

ホルモンとはどんなもの

ホルモンとは内分泌腺から血液中に分泌される物質で生体機能に著しい作用を及ぼす物質の総称です。男女問わず人間はホルモンという体内環境を整える内分泌機能を持っています。その中で男らしさ、女らしさを作るホルモンがあり、「男性ホルモン」「女性ホルモン」と呼びます。男性ホルモンはテストステロン・アンドロステネジオン・デヒドロエピアンドロステロンの三種を総称して「アンドロゲン」と呼ばれ、女性ホルモンはエストロゲン・プロゲステロンの二種あります。男性ホルモンは文字通り、男性ホルモンは男らしさを高め、女性ホルモンは女性らしさを高めます。男性にも女性ホルモンは存在し、女性にも男性ホルモンは存在します。男性内の女性ホルモンは女性の半分くらいで女性内の男性ホルモンは男性の半分ほどの量だと言われています。大まかな働きは、男性ホルモンの場合、①男性特有の筋肉質なラインを作る②タンパク質を筋肉や内臓に変える助けをする③皮脂の分泌を促す④体毛の発育を促す⑤性欲を高めるなどです。対して女性ホルモンは、①体のラインを丸み帯びた形にする②生理や妊娠のコントロールをする③肌や髪を美しく保つ④骨を丈夫にする⑤自律神経を安定させる⑥記憶力を保つ⑦食欲を抑制させる などです。

筋トレをすると綺麗になる

筋トレをすることで、体内で成長ホルモンが出ることは良く知られています。子供の時は成長を司るホルモンが、大人になるとカラダを修復する働きに変わることから、筋トレをすることで体内の環境が整いカラダが新陳代謝されるのです。この成長ホルモンは男性ホルモンと女性ホルモンのバランスを整える効果があります。また、成長ホルモンには脂肪を燃焼燃焼を促す作用もあり、筋トレは美容効果も併せ持つのです。

成長ホルモンをより多く出す筋トレは

やみくもに筋トレをすればいいと言うわけではありません。筋トレには筋肥大を目的とした筋トレと、筋持久力を上げることが目的の筋トレの二種類あります。前者はパワーを生み出す効果があり、後者は筋肉を引き締め長時間の運動を可能にします。女性ホルモンの分泌を整えるためには持久力を高めるトレーニングが最も効果的です。

筋持久力を高めるトレーニングとは

筋持久力を高めるには、低負荷で高回数が基本です。軽めのウエイトを用いて、回数を20〜30回行うことで体内で成長ホルモンが放出されて体内環境を整えることができます。クランチやプッシュアップ、ハーフスクワットなどは特におすすめで場所を選ばずどこでも出来るトレーニングです。

筋トレによって美容効果をあげよう

このように、筋トレは高い美容効果を望むことが出来ます。筋肉を肥大させたいのか、疲れにくいカラダを手に入れたいのか。または、美容効果を望むのか。成長ホルモンの分泌によって男性ホルモンと女性ホルモンのバランスを整えることが出来、身体をキレイな方向へ導いてくれます。目的によって筋トレの内容を見直し、自分にあった筋トレのメニューを探してください。

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