筋トレの効果をさらにアップ!時間・場所・頻度のポイント

筋トレやストレッチを始める前のポイント

「健康を保つためには、筋肉が必須」「身体の柔軟性が大切」という考え方が浸透しつつあり、筋トレやストレッチを始める方も増えつつあります。スクワットや腹筋などの誰もが知っている「筋トレ」やお風呂上りや本格的な運動を始める前などに行う「ストレッチ」などさまざまな種類があります。道具を使わずに自分の体重だけで行う自重トレーニングのメニューも多いので、思いったら自宅などでも手軽に始めることもできますし、ジムなどに行けば専門のトレーナーによる指導のもと、より効率よくトレーニングをすることができます。

ここでは、すでにトレーニングをしている方もこれからトレーニングを始めるという方も、事前に知っておいてほしいトレーニングの効果を高めるための時間・場所・頻度の工夫ポイントについてお話します。筋トレやストレッチだけでなく、運動全般に共通するような基本的なことも含まれていますが、あらためて確認してみましょう。

 効果アップのための時間・場所・頻度のポイント

筋トレやストレッチ初心者から、一番多い質問が「どの時間帯に行うと良いですか」というものです。これはトレーニングの目的により異なるため一概には言えないのですが、一般的には16時~18時が最適とされています。というのは、食後にトレーニングをすると食べ物の消化の妨げになり筋トレに全力を注ぐことができないからです。逆に食前などの空腹時にトレーニングをすると、全身にエネルギーが回っていない状態のため筋トレが効率よく行えませんし、ケガや事故の原因にもなりやすいです。また、寝る直前だと睡眠の妨げになる恐れもあります。もし寝る直前しかトレーニングを行う時間がないという方は、ゆるやかな負荷をかけるストレッチにとどめるなど、あまりハードなメニューは避けるようにするのがおすすめです。

次に、場所についてです。筋トレやストレッチは、自宅でもジムでもどちらでも行うことができますが、初心者の方が初めから自己流でトレーニングを行うと、間違ったフォームを身体が覚えてしまうリスクもあります。最初は、専属のトレーナーや専門の講座などに参加して基本を押さえてから、自宅やジムなど自分のライフスタイルに合った場所を選択していくのがおすすめです。もちろん、自宅とジムのどちらかを選ぶ必要はなく、基本は自宅でのトレーニングを行いつつ月数回はジムに通うなど、並行してトレーニングを行うようにする方法もあります。頻度については、筋トレとストレッチのどちらをするかで異なります。筋トレの場合は、筋トレをした後の筋肉痛を感じている期間はトレーニングをお休みするのが基本です。この間に筋トレを行うと、筋肉が付くのを妨げてしまい、筋トレの効果が発揮されません。ストレッチの場合には、毎日少しずつ継続することが大切です。つまり例えば、「筋トレは週3回、ストレッチは毎日」など、自分にあったペースを決めて行っていくようにしてください。

 

特に「体調の悪い時はお休みする」ということも、真面目にトレーニングに励む人ほど忘れてしまいがちな大切なポイントです。体調の悪い時に無理してトレーニングをしても効果は上がりませんし、ケガやアクシデントの原因にもなってしまいますので、思い切って休むようにしてください。

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