筋トレできれいなカラダを手に入れる成長ホルモンとは

筋トレと成長ホルモンについて

筋トレを行っていると「成長ホルモン」という言葉を耳にする機会が増えます。成長ホルモンと筋トレの関連性についてみていきたいと思います。

成長ホルモンとは

昔から「寝る子は育つ」という言葉がありますが、成長ホルモンは読んで字のごとく成長を司るホルモンです。脳下垂体前葉から放出され、夜10時から夜中の2時くらいまで多く放出されるといわれています。寝る子は育つといわれている所以です。成長ホルモンは「成長」に関する作用と、「代謝」をコントロールする作用の二つの働きがあります。主な働きとしては

身長を伸ばす
幼児期から成長期にかけて特に分泌され骨組織に働きかけて身長を伸ばす働きがあります。

疲労やケガからの回復
成長ホルモンには疲労・損傷したカラダの組織を修復・再生する働きがあります。損傷した組織に成長ホルモンが働きかけ回復させます。

病気への抵抗力・生活習慣病の予防
成長ホルモンはカラダの組織を回復させることで、身体の働きを正常に保ち、免疫力を高めます。質の良い睡眠を取ることで成長ホルモンとともにメラトニンが放出され、NK細胞を活性化するなどの相乗効果で免疫力を高め、生活習慣病の予防に繋がります。

血糖値の維持
成長ホルモンは血糖値が低下しすぎるのを防ぐ働きがあります。血糖値が一定値以下になると成長ホルモンが放出され、肝臓でのグリコーゲンの分解を促して血糖値を上げるように働きます。

年齢によって成長ホルモンの働きはちがう

成長ホルモンは子供だけではなく成人してからも分泌されますが、年齢によって働きが異なります。幼児期~成長期までは最も成長ホルモンが分泌される時期といっていいでしょう。この時期の働きは、「身体の成長させること」になります。骨組織や筋組織に働きかけ、身長を伸ばしたり筋肉を成長させたりします。対して、成人~大人にかけては、成長期に比べると分泌量は減少します。この時期の成長ホルモンの働きは、成長ではなく身体を維持しメンテナンスすることです。身体の修復・再生をすることで細胞の新陳代謝を活性化して健康を維持します。中年から老人期に関しては成長ホルモンは代謝の促進に働きますが、分泌量の大幅な減少により抵抗力も下がってきます。

効果的に成長ホルモンを分泌させるには

成長ホルモンが低下することによって、身体は老化しやすくなります。成長ホルモンの低下を防ぐには成長ホルモンを積極的に分泌させる必要があります。成長ホルモンを分泌させる方法はズバリ「バランスのいい生活」です。バランスよく食事を摂り、適度に運動をして質の良い睡眠を取ることで成長ホルモンは分泌されます。

筋トレすると成長ホルモンが増える

実は筋トレをすることで成長ホルモンの分泌が促されることが分かっています。トレーニング開始から15分で成長ホルモンが分泌されはじめ、トレーニング終了後から約2時間で筋肉の再合成が行われます。ただし、成長ホルモンが分泌されるのは筋トレの中でも瞬発的に筋肉を刺激するトレーニングのみなので注意が必要です。いわゆる速筋線維を刺激するトレーニングで、瞬発的なトレーニング法になります。さいごに成長ホルモンの分泌を阻害する要因について紹介します。成長ホルモンはカラダを若返らせるために非常に大切なものですが、「加齢」「ストレス」「くすり」「アルコール」などは成長ホルモンの分泌を阻害させる要因になります。成長ホルモンのIGF-1は肝臓で生成されますが、アルコールを分解するところも肝臓なので、肝臓の機能が低下し成長ホルモンを分泌しにくくさせてしまうのです。筋トレ後の多量のビールは注意が必要です。

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