トレーニングした筋肉を効率よく回復させるには?睡眠・ストレッチが筋トレに与えるメリット

スムーズに超回復を起こすには?

筋トレをした後に生じる疲れはたくさん眠ると効果的に取り除くことができます。なぜ睡眠をたっぷり取るのが効果的なのかと言うと、眠っている間に分泌される成長ホルモンがその理由です。筋トレは筋繊維に傷をつけ、意図的に超回復を促すなかで筋肉を大きくする作業で、成長ホルモンにはこの超回復をサポートする働きがあります。そして、成長ホルモンが最も分泌されるタイミングが睡眠中と言うわけです。日本には『寝る子は育つ』という言い伝えがあるますが、これも成長ホルモンをたくさん分泌することができる点に起因しています。

睡眠時間が不足するとどうなる?

逆に、睡眠時間が不足すると筋トレの効率はがくっと下がります。もちろん、起きている最中にも成長ホルモンは分泌されますが、寝ている間の量と比べるとかなり少量です。このような状態が慢性的に続くと筋肉の超回復がスムーズに進められず、同じ部位を再び鍛えるまでにかなりの休養期間を要してしまいます。なかには回復していないにも関わらず焦って筋トレをしてしまう人を見かけますが、それをやってしまうと筋トレの効果がないどころか大怪我の原因ともなり得るので絶対にやめましょう。

どのタイミングに眠るのがおすすめ?

人間の睡眠時間は平均すると7時間程度と言われています。もちろん、個人差があるので自分なりに最適な睡眠時間を探すのがベストですが、まずはこの数字を目安に眠ってみるといいでしょう。また、睡眠時間が同じであっても何時に寝て何時に起きるかで分泌される成長ホルモンの量が微妙に変わります。例えば、夜10時に寝て朝5時に起きた人と、夜1時に寝て朝8時に起きた人とでは睡眠時間は同じですが得られる効果が違うのです。なかでも特に疲労回復に効果があると言われているのが夜10時から深夜2時にかけての4時間で、専門家の間ではこのタイミングを『ゴールデンタイム』とも呼びます。このタイミングは毎日のなかでも特に成長ホルモンが分泌される時間帯とされ、睡眠時間がここに引っかかるように生活サイクルを組み立てると筋トレの効率が格段に上がります。しかし、仕事をしている社会人は夜10時までに床に就くのは難しいでしょう。そんな時には少なくともこの時間帯のどこかでは睡眠を取るようにしましょう。

ストレッチも疲労回復に効果あり。

筋トレ後の疲労を取るにはストレッチもおすすめです。トレーニングをして筋肉に負荷をかけると乳酸をはじめとする疲労物質がその部位周辺にたまるのですが、これをいち早く取り除くことが超回復を早めるコツです。ストレッチをすると筋肉周辺の血流が良くなり、その結果として老廃物を通常よりも早く体の外へ排出することができるのです。逆にケアをまったくしないで放っておくと疲労物質がいつまでも筋肉のなかにとどまり続けてしまいますからなかなか超回復が起こりません。また、自分自身でストレッチをするのもいいですが、スポーツマッサージのお店でプロにもみほぐしてもらうのもグッドです。セルフストレッチはお手軽で良いですが、なかには自分だけでは伸ばせない筋肉も存在します。そんな時にはパートナーストレッチが最適で、専門的な知識を持った人に施術してもらえますからひとりでケアをしていた時とは違う爽快感を味わえます。

関連記事

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  2. 筋トレの効果をさらにアップ!時間・場所・頻度のポイント

  3. 筋トレのもたらすダイエット効果

  4. 筋トレの効果的な時間とは?

  5. 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

  6. 背中の筋肉を知って、筋トレをさらに極めよう

  7. 細マッチョやスリムボディを目指す筋トレ!チューブの4つの利点

  8. 筋トレだけじゃない!プロテインは有酸素運動にも有効

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