自分自身にぴったりの鍛え方とは?体質と筋トレの関係を知ればトレーニング効率はあがる

体質によって筋肉の付きやすさには差がある。

皆さんは『ハードゲイナー』という言葉を聞いたことがあるでしょうか。これはどんなにハードなトレーニングをしてもなかなか筋肉が付かない人を指す言葉です。このハードゲイナーの人はたくさん食べてもなかなか太らない性質も持っており、一見するとうらやましい体質のようにも思えます。しかし、これが筋トレを通して筋肉を大きくしたい人になると事情が変わります。筋肉の量はそのままスポーツのパフォーマンスに直結します。故に、多くのアスリートがこぞって筋トレに取り組むわけですが、そんな中で筋肉が付きにくいというのはとても大きなデメリットとなるのです。

太りにくい体質の人が筋トレをする時の注意点とは?

体質によって筋肉の付きやすさには差がありますが、筋肉が大きくなる仕組みに関しては原則としてみんな同じです。筋トレをくり返す中で筋繊維に傷をつけ、そこに向かってきちんと栄養素を送り届けることで超回復が起こります。ハードゲイナーと呼ばれる人はこの一連のプロセスの中で特に栄養を体内に取り込む部分が生まれつき得意ではない可能性が高いです。しかし、逆に考えるとこの部分さえ克服できればその差を埋められるという意味にもなります。そこで重要になるのが食事のとり方です。例えば、できるだけ消化のしやすい食べ物を選ぶと効果的でしょう。私たちが食べたものは胃で消化され、細かくなった後に小腸から体内へ吸収されます。固形状のものよりも液体状のものの方がこの作業がスムーズに行われますし、その分だけより多くの栄養素を筋肉へと届けることができます。また、同様の理由からよく噛んで食べることも大切です。よく噛んでから飲み込むようにすると食べ物の表面積が増え、それにより胃で行われる消化の作業が簡単になります。逆に、ほとんど噛まずに飲み込んでしまうと巨大な塊が胃の中に落ちてくることになり、それを消化するためにはかなりの時間とエネルギーを要してしまいます。なかには体質を理由に筋肉を大きくするのを諦めている人も見受けられますが、人間の身体の仕組みを理解した上で筋トレに取り組めばちゃんと大きくできるのです。

太りやすい体質の人が筋トレをする時の注意点とは?

太りやすいというのはそれだけ栄養を吸収する能力が高いということなので筋トレをする上ではかなり有利です。ただ、その分だけ余計な脂肪も付きやすいのも事実です。筋トレをする人のほとんどがダイエットだったり、パフォーマンスの向上だったりと明確な目的を持っています。余分な体脂肪が付き過ぎることはあまり好ましい事態ではありませんから、そのあたりをきちんと気にかけながら筋トレを進めましょう。太りやすい人に関しても気を付けるべきは食事です。ご飯を食べる時には極力『低カロリー・高たんぱく』の食材を選ぶようにしましょう。例えば、魚介類や肉であればささみや赤身のような脂肪分の少ない部位を選ぶと効果的です。ほかにも、調理方法も工夫するといいでしょう。焼いたり揚げたりする場合にはどうしてもたくさんの油を使用するためにカロリーが高くなりがちです。逆に、茹でたり蒸したりすると余計な脂肪分を調理の段階でカットできるのでおすすめです。

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