有酸素運動は逆効果?無酸素運動の筋トレとの2つの違い・応用法とは

有酸素・無酸素運動の異なる2点

運動の種類は有酸素運動と無酸素運動の2つに分けられ、ランニングやサイクリングは有酸素運動に、筋トレは無酸素運動に分類されます。この2つの運動の種類はそれぞれで効果に大きな相違点があるため、有酸素・無酸素運動のどちらに取り組むかに関わらず、その違いを理解しておく必要があります。

連続的でカロリーを消費する有酸素運動

有酸素運動とは、主に持久力を用いた運動のことを指し、数十分から数時間に及ぶ連続的なランニングやウォーキング、サイクリングなどが含まれます。大事なのは「連続的」ということで、筋トレの場合はたとえば30分行うにしてもインターバルを毎セット挟み、各種目の間に休憩時間を設けることが多く、「断続的」と言えます。

次に、持久力が大切な有酸素運動では、無酸素運動の筋トレと使う筋肉の部位が異なるということに加え、脂肪や筋肉を分解させるという特徴があります。筋トレに比べると有酸素運動はカロリー消費量が高く、1日の摂取量を上回るカロリーを消費すると脂肪・筋肉の分解が起こります。そのため、特にダイエットの分野で有酸素運動がよく取り上げられます。

筋肉を大きくさせる無酸素運動

一方、無酸素運動の筋トレでは筋肉が増えること、すなわち筋肉の合成を目指し、1回1回のトレーニングの負荷が有酸素運動より断続的かつ強力という特徴があります。有酸素運動と無酸素運動は、上記のように正反対の作用を持っている運動と言えます。

無酸素運動の筋トレへの応用法

脂肪と同時に筋肉も分解する有酸素運動は、筋肉を合成する筋トレの効率を下げてしまうことがあります。しかし、筋トレによって目指す体や現在の体型によっては有酸素運動をうまく取り入れた方が良いことも少なくありません。

引き締め効果のある筋トレ法とは

細く引き締まった体を筋トレで手に入れたい場合、現在筋肉があまりついていないスリムな体型なら、食事の量と内容を充実させながら筋トレを集中して行いましょう。一方、引き締まった体を目指しているものの脂肪がついてしまっている場合は、筋トレと並行して有酸素運動を行うことがお勧めです。

根本的には反対の機能を持つ有酸素運動と無酸素運動ですが、後者に当てはまる筋トレで筋肉量が増えると代謝が上がり、結果的に有酸素運動で使うエネルギー量も増えるという特徴があります。

そのため、脂肪がついた体型から細マッチョのような引き締まった体型を目指すときには、週2程度で筋肉痛があまり起こらない負荷で筋トレをし、10~30分程度の有酸素運動を週4~毎日行うことを推奨します。

ただし、脂肪が多くついていて筋トレで足腰を悪くする可能性がある方は、整形外科やスポーツ外科の医師と相談して運動を始めていくように注意しましょう。

痩せるには無酸素運動が効果的

体型についてよくある勘違いとして特に注意したいのが、腹回りの引き締めや腹筋を割るにはハードな腹筋運動が必要という考えです。腹筋運動に引き締め効果はありますが、実は有酸素運動で脂肪量が減っていけば腹回りもすっきりとし、くびれのある体型・割れた腹筋を手に入れることができます。

そして、脂肪を減らすための有酸素運動に腹筋の筋トレを加えることで、ただ単に痩せているだけでなく、筋肉のメリハリがあるお腹をゲットすることができます。このように、理想体型や自分の体型の現状に合わせて筋トレに有酸素運動を取り入れることで、スムーズに体づくりが行えます。

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