筋トレで負荷を上げるタイミングとは?強度の上げ方を2つ解説!

なぜ負荷を上げるのか

誰もが筋トレでは少しずつ重量を上げていきますが、なぜ強度を高めていく必要があるのかを明確に理解しておきましょう。

筋肉は特定の負荷に慣れやすい傾向があり、筋トレで言うと強度・鍛え方という要素に筋肉が適応してしまい、筋肥大に必要な負荷をあまり得られなくなります。この3つの要素のうち、鍛え方は数が限られていますし、時間の都合上複数の方法で1か所を鍛えるのは難しい方もいます。そこで、比較的調整しやすいものとして強度を変えていく手法が取られるというわけです。

負荷の上げ方について

腕立て伏せや自重トレーニングは自分の体を使うため、負荷を上げづらいという特徴があります。強度上げる場合は、1回1回の動作のスピードを落とすスロートレーニングや、補助器具を使うことをお勧めします。可能であれば、ダンベルやマシンを使った筋トレに移行することで筋トレの効果を実感しやすくなります。

器具を使う場合はダンベルのように重りをつけ足すことで負荷を調整できるものが多いため、取扱説明書に従って強度を高めていきましょう。ジムで鍛える場合もマシンの負荷を調整すれば大丈夫です。

平均回数で負荷を上げる方法

負荷を強くする必要性や方法が理解できれば、後は実際に筋トレでの強度を高めるタイミングを知るだけです。

筋トレではよく1セット10回で3セット、つまりインターバルを挟んで30回行うことを目指しますが、ほとんどの場合3セット目にかけて1セットあたりの回数が減っていきます。これは筋肉が疲労するためで自然なことですが、もし30回こなせるようになれば、それが筋トレの負荷をアップさせるタイミングであると言えます。

しかし、ある1日に30回できたからと言って負荷を急に上げると、体調によって次回はその強度で全然うまく筋トレができないことがあります。そうすると筋肉を傷つけすぎることがありますし、筋トレがしっかりできなかったことで自信を喪失することもあります。

そこで、重量を上げるタイミングは数日の筋トレを振り返ってから決めるという方法をお勧めします。たとえば、2~3日の筋トレで毎回合計30回こなせたら負荷を一段階上げるといったやり方で取り組みます。負荷を上げることに少し不安がある方は、3日より多くの日数をかけて平均の数が合計30回を超えたら強度を高くしましょう。どのような場合でも、個々人のペースに合わせて取り組むのが筋トレの基本です。

休日をうまく利用して負荷を上げる方法

また、一段階強い負荷をかけるタイミングに関して、特定の曜日を意識するという方法もお勧めです。強度を上げると疲労も高まるため、毎週定休日がある方は翌日が休みの方が疲労回復のために好ましいです。一方、仕事で不定休の方は5~7日の間隔をあけつつ、この日数の後にある休みの前日に負荷を高めると疲れが溜まりづらいです。

不定休の場合は休日前に毎回負荷を上げようとすると2~3日の間隔になってしまうことがありますが、それでは筋肉が十分に回復できずにダメージが増すだけなので、5~7日空けることが大切です。もちろん、筋肉痛や体調不良などの事情があれば筋トレは休み、症状が治まるまで休養することも正しい筋トレには不可欠なことです。

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