自分にとって最適な筋トレとは?体質を理解した鍛え方でトレーニング効率がアップ

筋トレの効果は体質によって変わるのか。

基本的にはほとんど関係ないと考えられています。確かに、体質によって微妙に筋トレの効果が変わるのは間違いありません。身長や体格はもちろん、消化器官の機能性によっても筋肉の付きやすさは変わってきますからまったく同じ体質の人はまずいません。ただ、多少の差はあってもきちんと理にかなった筋トレをすれば筋肉は大きくなります。よく「自分は筋肉がつきにくい体質だから」と思い悩んでいる人を見かけますが、もしかしたら筋トレや食事の方法のどこかを間違った形で進めている可能性が高いです。ですから、筋トレの効果がなかなかでないのを体質のせいにするのではなく、きちんと専門的な知識を身に付けた上で自分に最適なトレーニング方法を探す工夫をするのが大事だと言えます。

身長の高い人は筋トレの効果が出づらいのか。

背の低い人と比べると背の高い人はその分だけ筋肉に長さがあります。筋トレによって筋肉を大きくする作業は筋肉の断面積を大きくする作業とも言い換えられるわけですが、当然鍛える筋肉の長さが長くなればなるほどボリュームをアップさせるのは大変になります。端から端まできちんとムラなく刺激を与えないといけませんし、食事の面に関してもほかの人以上に栄養補給が必要になるためかなりたくさん食べるように気を付けないといけません。しかし、背が高いことにはメリットもあります。筋トレで一度筋肉が付いてしまえばスポーツなどのパフォーマンスにおいてはかなり有利に働きます。筋肉を媒体にして関節を動かし、手や脚の末端を加速させることで多くのスポーツが成り立っています。手足が長くて筋肉の大きい人の方が圧倒的に加速させた時のスピードが速く、結果としてかなりハイレベルなパフォーマンスが可能になるのです。例えば、野球のピッチャーが投げるボールも背の高い人の方が球速が出やすいですし、サッカーのシュートも足の長い人の方が振り抜くスピードが速くなるため威力が出ます。筋肉は多少時間がかかったとしても筋トレを続ければ大きくできますが、身長に関しては生まれつきの部分が大きいため自分自身ではどうしようもありません。それ故に、背の高い人は一見すると不利なようですが、総合的に見ると恵まれていると考えられるでしょう。

人種によって筋トレの効果は変わるのか。

確かに人種ごとに筋肉の付きやすさには違いがあります。しかし、科学的に明確な根拠があるわけではなく、統計的に違いがあるから「たぶんあるのだろう」という程度のものです。例えば、日本人は他の国の選手と比べるとベンチプレスが非常に強いです。ベンチプレスとはベンチの上に横になり、大胸筋や上腕三頭筋を使いながらバーベルを持ち上げる種目です。この結果から日本人はほかの地域の人と比べると大胸筋が発達しやすいと考えられており、ここの筋肉をメインに使うスポーツでは大活躍が期待されます。一方で、広背筋などの背中にある筋肉は欧米の人の方が強いと言われています。背中の筋肉は主に『引く』動作の時に使われるもので、この引く動きはほとんどのスポーツにおいてかなり重要な要素となっています。オリンピックの陸上競技などを見てみると欧米の人たちが上位を独占していることがよくありますが、これは背中の筋肉をよく使うスポーツであることが理由です。

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