筋トレ後の充実感 筋肉痛は必要か不要か

筋肉痛が出なくても効果はあるのか

筋トレを続けているとトレーニング後に筋肉痛が出ないときがあります。こんな時は負荷が足りなかったのか。やり方を間違っているのか。追い込み方が足りないのか。トレーニングメニューがマンネリ化しているのか。刺激の方法を変えた方がいいのか。様々な考えを巡らせます。筋トレと筋肉痛について様々な疑問を見ていきます。

筋肉痛にならなくても効果はあります

筋肉痛とは=筋肉の成長ではありません。筋肉痛は筋肉が成長する際の事象の一つでしかありません。トレーニングをしたからといって必ず筋肉痛が出るわけではないのです。それどころか、オンシーズンのスポーツ選手は運動技能の習得を妨げないように、筋肉痛が出ない様トレーニングコントロールをしています。しかし、トレーニングを継続しているのにカラダのラインが変わらなかったり、筋肥大を目的とした筋トレをしているのに筋肥大が思うように望めないときは一度トレーニングメニューを確認してみる必要もあります。また、理想通りのトレーニングが出来ているのに、体型が変わってこないような場合は食事のメニューを見直す必要があります。

どんなカラダになりたいか

筋トレの基本は自分がどのようなカラダを望むのかをしっかり確認しておくことです。ムキムキの筋肉を付ける筋肥大を望むのか。それとも、体脂肪を落としシェイプアップしていわゆる細マッチョを目指すのか。例えば、格闘技などのパワーを求める競技は筋肥大を求める傾向があります。しかし、鋭いパンチやキックを出したい場合は肥大しすぎた筋肉は邪魔になります。結果としてスピードと力強さを兼ね備えたトレーニングが必要になります。

筋肥大を求める筋トレは筋肉痛になりやすい

いかに重たい重量を上げることが出来るか。この繰り返しで筋肉は超回復を起こし成長します。筋肉はトレーニングによって強くなっていきます。筋肉の成長に合わせて、負荷,重量をあげていく必要があります。必然的に常に筋肉には以前よりも強い負荷がかかることになり筋組織は破壊され、また強くなって再生されます。基本的には筋肉痛はずっと起きることになります。このようなトレーニングで筋肉痛が出ないときはトレーニングメニューを見直します。フォームは正確か。角度は的確か。などを見直し初心に戻ることが大切です。また、食事のメニューの見直しも必要です。

筋持久力を求めるトレーニングは筋肉痛になりにくい

対して、筋持久力を求める筋トレは筋肉痛になりにくいのが特徴です。初めて筋肉に刺激が加わるトレーニング初期は筋肉痛になりますが、慣れてしまうと筋肉痛は起きにくいと言えます。筋持久力を高める有酸素運動は体内の体脂肪を落とすのに効果的です。

筋肉痛についてのまとめ

トレーニング自体にも様々な種類があります。自分が求める体型によって、トレーニングの方法は異なります。筋肥大を求めるならば、筋肉痛は避けて通れないようです。しかし、筋肉痛が出にくい有酸素運動を取りいれることで筋肉痛を出さないことも可能です。さいごに、なるべく筋肉痛を早く取る方法を紹介します。筋肉痛は筋肉の損傷といえます。患部では炎症症状も出ていますのでアイシング,冷却することは効果的です。15分くらい痛い場所を冷やし、一日に何回か繰り返します。運動当日はこのような対処をし、翌日から患部を温めるように切り替えます。ストレッチはこの時期くらいから有効になります。また、たっぷり睡眠を取ることも非常に効果的です。

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