男性と女性で最適なトレーニングが違う!性別ごとに効果的な筋トレの鍛え方とは

筋肉の質に男女差はある?

筋肉の質に関しては男の人と女の人の間に大きな違いはないと考えられています。例えば、まったく同じ筋肉量を持つ男女が力比べをすると、結果は互角になります。

筋肉の分布に男女差はある?

筋肉の分布については明確に男女差があります。成人した男女を比べると見た目からして違うわけですが、これは男性の方が女性よりも上半身の筋肉が付きやすいからです。肩周辺にある三角筋や僧帽筋、腕周辺にある上腕二頭筋や上腕三頭筋といった筋肉が男性の方が女性よりも大きく発達しやすいため、その分だけたくましいシルエットになるのです。これはリセプターと呼ばれる物質が男性の上半身に多く分布しているのが理由です。リセプターには男性ホルモンから出た信号を受け取る働きがあり、それに反応する形で上半身の筋肉がもりもりになるわけです。ちなみに、筋肉を人工的に大きくする手段としてステロイドなどのホルモン剤がよく使われますが、これらを服用している人はやはり上半身の筋肉が大きくなりやすいという傾向があります。故に、オリンピックなどでは不自然に上半身の筋肉が発達している人はドーピングの疑いをかけられることが多いようです。

性別による筋トレのメニューの違いとは?

女性が筋トレをする場合には少しだけメニューを工夫する必要があります。例えば、世の中に出回っている筋トレ関連の情報はそのほとんどが男性向けのものです。しかし、前述したように男性と女性では身体の仕組みが違うわけですから、最適な筋トレの方法も当然変わってきます。もちろん、同じメニューに取り組んだからといって効果がないわけではありません。しかし、効率よく筋肉を強くすることを考慮すると、自分の性別にあったメニューを組んだ方がいいのは明らかです。そこでおすすめなのが上半身の筋トレの種目を少し多めにすることです。男性は上半身の筋肉は付きやすいわけですが、裏を返せば女性は筋肉が発達しにくいということでもあります。この差は上半身の筋トレの回数を増やせば簡単に埋めることができ、多少労力は要しますがきちんと取り組めば男性に負けず劣らないボディーラインを作ることも不可能ではありません。

女性が筋トレをする時の注意点は?

筋トレをすると代謝がよくなるため脂肪を燃焼できます。実際、ダイエット目的で筋トレに取り組んでいる人も多いでしょう。しかし、体脂肪をあまり落とし過ぎると逆に健康を損ねてしまう可能性があるので注意が必要です。特に、女性の場合にはデメリットがかなり大きいので気を付けないといけません。一般的には『体脂肪は良くないもの』というイメージが強いですが、私たちが生きていく上で絶対に欠かすことのできない存在であるのも事実です。脂肪があるおかげで私たちは長時間活動をしていてもエネルギー切れにならずに済みますし、さらに脂肪には身体の内側にある内臓を守ってくれるという働きもあります。とりわけ女性には出産をするという重要な機能が生まれつき備わっているわけですが、体脂肪が12%を下回ると生理が止まるなど、生殖機能に大きな不具合が生じてきます。故に、ダイエットをする時はこの数値を下回らないような範囲にとどめておくことが大事です。

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