筋肉痛が少ないトレーニングコンセントリックトレーニング

筋肉痛になるのが嫌でトレーニング出来ない

筋肉を鍛えるトレーニングをすると必ず筋肉は疲労をします。疲労をすると筋肉内に乳酸がたまり筋肉痛の原因になるといわれています。しかし、筋肉痛の痛みはあまり心地のいいものではありません。筋肉痛になるのが嫌でトレーニングをしたくないという人もいるくらいです。筋肉痛をあまり出さずにしかも効果的にトレーニングをする方法なないのでしょうか。

筋肉痛とは

筋肉痛の一番の原因は筋肉内に乳酸などの疲労物質が溜まり発生するという説が最も有力です。しかし、乳酸は疲労の際に増加していることは確かでも、疲労そのものの原因ではないという研究結果も出てきています。私たち人間がカラダを動かす時にはエネルギーが必要です。このエネルギーは細胞一つ一つの中にあるミトコンドリアで産生されるATP(アデノシン三リン酸))という物質として体内に蓄えられます。このATPがアデノシンとリンに分解される時に筋肉が収縮するためのエネルギーを放出します。食事として体内に入る炭水化物のうちの糖質はブドウ糖に変換されたのちATPに変換されます。激しい運動をした時のエネルギー補給はこのブドウ糖だけでは足りなくなってしまい筋肉や肝臓に蓄えられているグリコーゲンをブドウ糖の代わりに分解することでATPを再産生します。このブドウ糖が分解される際にATPとともに作り出されるのが乳酸です。確かに疲労時には乳酸がたくさん出ていますが、乳酸そのものが疲労の原因ではなく、乳酸が作る出される時の筋肉のpHバランスが酸性に傾くことが疲労の原因の一つだと考えられるようになってきています。

出てしまった筋肉痛を早く取る方法

筋肉痛が出ているところの筋肉は微小な損傷を受け炎症を起こしていることが多く、筋肉の炎症を抑えるためにはRICE処置が有効です。R(安静)I(冷却)C(圧迫)E(拳上)の略で外傷処置には最優先で行われます。炎症を起こし、痛みが出ているところにアイスパックなどを薄いタオルの上からあて15分ほど冷やします。痛みが続くようならある程度のインターバルを置き数回冷やすと効果的です。また、ストレッチなどで血流を促進してあげるのも有効です。ゆったりと時間をかけ行います。

筋肉痛が出にくいトレーニングとは

筋肉痛が出る時の筋肉の状態はどうなっているのでしょうか。筋肉の収縮様式は大きく分けて3種あります。筋肉が縮みながら力を発揮する「コンセントリック収縮」と筋肉が伸びながら力を発揮する「エキセントリック収縮」。そして、長さを変えずに力を発揮する「アイソメトリック収縮」の3様式です。より筋肉にダメージを与えることが出来るのはエキセントリック収縮といわれています。筋肉を意識的に攻めたいボディービルダーなどは好んでこのエキセントリックトレーニングを行っています。逆により筋肉にダメージを与えないトレーニングはコンセントリックトレーニングだといえます。言い換えると筋肉痛を比較的出さないでトレーニング出来る方法です。

コンセントリックトレーニングのメニュー

腕立て伏せのコンセントリックトレーニングを例にする場合、腕立て伏せで上腕三頭筋をメインターゲットにする時は、床からカラダを持ち上げる動作を中心にトレーニングします。肘が伸びきったら膝を付きもう一度床から持ち上げる体勢に戻します。この繰り返しで筋トレをすると比較的筋肉痛を出さないでトレーニングできます。また、大胸筋をターゲットにする時も上腕三頭筋と同様に床からカラダを持ち上げる時に筋肉が縮みますのでこの動作がコンセントリックトレーニングになります。他には腹筋運動のクランチなどであれば、仰向けの状態から背中を丸めるところまでがコンセントリックな動作になりますので、ここまでの動作を繰り返すことで嫌な筋肉痛をあまり残さず気持ちよくトレーニングすることが出来ます。

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