筋トレの効果的な時間とは?

筋トレをするのなら効果的な時間を選んで鍛えたいと思います。運動は身体の中で起こる変化に合わせて行うことで効果的となり、目標に向けてより効率的な運動が可能となります。今回は筋トレと体脂肪率を落とすために効果的な時間を紹介しますが、必ずしもこの時間にしなければいけないことではないので、効果的な時間を参考に日頃の運動に役立ててください。

目的別の効果的な時間、筋トレと有酸素運動に効果的な時間とは?

・筋肉を付けたいなら、午後が筋トレに効果的な時間
なぜ午後が筋トレに効果的な時間かというと、筋肉の発達に欠かせないホルモンであるテストステロンは濃度が高いのは朝となっているからです。テストステロンの濃度は時間が経つにつれて徐々に低下し、午後は分泌量が少なくなっています。筋トレはテストステロンの分泌を促進するので、午後に筋トレをすることでテストステロン濃度が1日を通して高い状態が保たれます。このため筋トレを午後からすることで、1日を通してテストステロン濃度が高い状態を維持し、筋肉の発達をより促せるようになります。また、テストステロンは男性ホルモンなので、男性においての場合となっています。女性はテストステロン濃度が低いので、1日を通して高くなることはあまりありません。筋トレによるテストステロン濃度の変化もあまり見られず、特定の時間に限らずに筋トレを行うことが有効となっています。
・体脂肪率を下げたいなら、午前が有酸素運動に効果的な時間
なぜ午前が体脂肪率を下げるのに効果的な時間かというと、朝食前はエネルギー源であるグリコーゲン(炭水化物の一種)の量が少なくなっており、通常より速く脂肪を代謝するからです。通常は運動で使われるエネルギーは、まず炭水化物が使われ徐々に脂肪も使われるようになります。体内の炭水化物が少ない状態で運動を始めることで、脂肪が速く使われ体脂肪率を効率的に落とすことができます。また、朝は睡眠中の空腹状態が長く効果的な時間ですが、昼食から夕食までの時間が長い場合も、夕食前の有酸素運動は効果的な時間となります。

自分に合った筋トレに効果的な時間

筋トレと有酸素運動の効果的な時間を紹介しましたが、自分に合った時間になるかを考慮し運動をしてください。朝食前の運動は全ての人が出来るとは限らず、低血糖や糖尿病の人などは、朝食前の運動は血糖値の低下を招くため紹介した方法は避けるべきです。筋トレも午後からだと、「疲れていて力が入らない」や「やる気が出ない」などで筋トレの内容が薄くなる場合には、自分に合った時間を選んで筋トレをした方が効果的な筋トレとなります。

筋トレには生理学的な効果的な時間と、メンタル的な効果的な時間を使い分けよう

生理学的にはホルモンが一日を通して高いレベルに分泌がされた方が、筋肉の発達には適しているので、筋トレに効果的な時間は午後となります。ですが、午前中の方が集中力を持続できる人もいると思います。集中力の継続は筋トレで扱う重量に変化が生じる場合があり、集中力が落ちれば怪我のリスクも増えていきます。一番良いのは午後からですが、筋トレの質が落ちるのなら、午前の方がその人には効果的な時間と言えます。筋トレは身体と精神(メンタル)のバランスが取れてより高い負荷で鍛えられるようになります。また、必ずしも全ての人に適した時間だとは限らないので体調に注意しながらおこなってください。

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  4. 最低でも2か月!筋トレの効果が出る期間を3つのレベル別に紹介!

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  6. Tシャツが似合う身体になろう!筋トレで腕の筋肉をアップ

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