効率的に筋トレをしたい人に最適!アスリートも注目する加圧トレーニングのメリットとは

加圧トレーニングとは何か?

加圧トレーニングとは手や脚の付け根に特殊なゴムバンドを巻いた状態でやる筋トレのことを言います。ゴムバンドをしない状態でする筋トレと何が違うのかと言うと、筋肉中に供給される血液の量が抑制されるためちょっとした負荷で大きな筋肥大効果を期待できるのです。圧力によって血液の流れが抑制されると筋トレによって生じた乳酸などの疲労物質が速やかに排出されず、その筋肉の周辺にどんどんと蓄積されることになります。すると、脳がその状態を「ハードな筋トレをした後の状態になっている」と勘違いし、そのシチュエーションと同等の成長ホルモンが分泌されるようになるわけです。ちなみに、どれくらい違うのかというと加圧する具合によっても微妙に値は変わってきますが、ある研究データによると従来の筋トレの20%程度の負荷でも同じような効果を得られることがわかっています。

なぜ加圧トレーニングなのか?

加圧トレーニングと従来の筋トレの違いは取り扱う負荷の重さです。加圧トレーニングでは特殊なゴムバンドで血流を抑制している分だけ取り扱うおもりが小さくて済みますから、思いがけず大きな負荷が身体にかかってしまう心配がまずありません。故に加圧トレーニングはケガのリスクが小さい筋トレだと言え、これまであまり運動をしてこなかった人はもちろん、高齢の方やケガのリハビリテーションの一環としてもぴったりです。一方、従来の筋トレで筋肉を大きくしようと思うと限界ギリギリの負荷を取り扱う必要があり、当然ちょっとした気の緩みなどで予想外の大事故が発生する可能性もあります。また、重たい負荷を用いて筋トレをする場合には安全性の観点から補助の人にサポートしてもらいながら進めるのが好ましいとされますが、こうなってくると自分ひとりだけで筋トレに打ち込むことも難しくなります。加圧トレーニングであれば使用する負荷が小さいので自分だけでも安全に取り組めますし、サポートが不要ですから空いた時間などの自分の好きな頃合いに筋トレに取り組めます。

加圧トレーニングに挑戦するには?

加圧トレーニングは非常に画期的な筋トレですが当然注意点もあります。それは専門的な知識を身に付けた上で正しく取り組む必要がある点です。それを考えると初めて加圧トレーニングに挑戦する人は専門のスポーツジムに通って指導を受けるのがおすすめです。スポーツジムで加圧トレーニングをするメリットは指示に従うだけで簡単に正しい動きができる点で、自分でゼロから専門的な知識をインプットする必要がないですからとってもお手軽です。反対に、自分だけで加圧トレーニングをする場合は専門書を読み漁るなどしてたくさんの情報を頭に入れないといけませんし、結果として筋トレ以外の部分にたくさんの労力を取られてしまいます。また、自宅で加圧トレーニングをするのであれば専門のゴムバンドを自分自身で購入しなければいけませんが、スポーツジムであれば必要な道具を一式貸してもらえますから金銭的な負担も小さくて済みます。一日の大半を加圧トレーニングに割けるなら別ですが、限られた時間のなかで無理なく取り組みたいのであればまずはスポーツジムに行くことをおすすめします。

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