成長期の子どもに筋トレはNG ?子ども向けの筋トレのコツ

「子どもに筋トレはNG 」と言われる理由

筋トレに関心のある方や、成長期のお子さんをお持ちの方であれば「成長期の子どもに筋トレはNG」「筋トレをすると身長が伸びなくなる」というのをどこかで聞いたことがあると思います。これは正しいのでしょうか?そもそもこうした噂が流れる背景として、基本的には筋トレをすると骨や関節に負担をかけるという前提があります。成長期に骨や関節に負担をかけると、身長を伸ばす妨げになるという考え方から来ているようです。たしかに、中学生や小学生の頃に大きな負荷をかけるような極端な筋トレを続けていると、成長に影響が出る場合もありますが、正しいやり方で行えば成長の妨げにはならないと考えられています。というよりむしろ、筋トレを行うことで成長ホルモンの分泌が促されて、身長を伸ばすのにも効果的に働きます。

身長を伸ばすのには、運動だけでなく、遺伝や食生活、生活習慣などさまざまな要素が絡んでいます。そのため、運動だけで身長がぐんと伸びるという訳ではありませんが、「子どもに筋トレはNG 」というほど気にする必要もなさそうです。筋トレを行うことのメリットは、無酸素運動であることによります。ウォーキングや水泳などの有酸素運動に比べると、短時間で高い刺激を与えることができ、より効率よく成長ホルモンを分泌できます。筋トレに限らず成長期の子どもが運動をする場合には、その刺激の度合いがポイントになりますが、例えば長距離などの消費エネルギーの高い運動を行う時には、それに見合った食事を取ることも大切です。運動がハードになればなるほどカロリーを多く消費するので、その失われたカロリーを補うような食事を取ることで、身体が回復します。カロリーが少ない状態で運動を続けると、知らず知らずのうちに栄養不足になってしまうので、注意しましょう。

 成長期の子ども向けの筋トレのコツ

では次に、成長期の子ども向けの筋トレのコツについてです。身長を伸ばすためには、どのようなトレーニングが良いのでしょうか。まずひとつめのコツは、「全体に負荷をかけるようなトレーニングをする」ということです。特定の部分だけを鍛えようとすると、ケガや事故のもとになる場合があります。例えば、「うさぎとび」を長期間繰り返し行っていると、足の軟骨や骨を痛めてしまいます。ひどい場合だと、軟骨が剝がれてしまったり、変形したりということも起こり得ます。成長期は、骨や関節もまだ発達途中なのであまり強い刺激をかけることは望ましくありません。同じトレーニングを繰り返し行うというよりも、まんべんなく色々な筋肉を鍛えるようなトレーニングを行うことがおすすめです。

次に、休息をしっかりとるのも大切なコツです。トレーニングと聞くと、「少しくらい辛くても、続けて行った方が効果がでるのでは?」と思いがちですが、実はその逆です。筋トレを行うと筋繊維が損傷し、これが筋肉痛の痛みのもととなります。その後、1~5日程度休ませることによって、筋肉が回復して、新しい筋肉が成長するという仕組みになっています。休息をしっかり取らないと、この筋肉が回復する時間が不十分になってしまうため、筋肉に余計なストレスがかかり、強い身体づくりにもつながりません。

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