トレーニング効果を簡単にアップさせる方法とは?筋トレ前にウォーミングアップをするメリット

筋トレの前にウォーミングアップをするメリットは?

筋トレをする際には必ず入念にウォーミングアップをしましょう。筋トレをしている人を見ていると結構な割合で準備運動なしでいきなり始めるケースが目立ちます。確かに、ウォーミングアップは退屈な作業ですし、自重を用いた筋トレ程度の負荷であればあまり大事に至らないのも事実です。しかし、マシントレーニングやフリーウエイトを用いて高負荷を扱う場合にはきちんと身体を温めておかないといけません。ちょっと筋肉を痛めるくらいならまだましで、最悪の場合には生活に支障の出るレベルのケガをする場合だってあり得ます。筋トレをする前に準備運動をして筋肉を温めておくといきなりフルパワーでダンベルを持ち上げても大丈夫ですし、パフォーマンスも向上しますからギリギリまで追い込むのも簡単になります。このように、ウォーミングアップにはケガの予防以外に筋トレの効果そのものをアップさせる作用もあるのです。最初の10分程度で得られるリターンがぐっと増すわけですからやらないのはもったいないと言えます。

筋トレ前のウォーミングアップはどんなストレッチでもいいの?

筋トレに限らず運動前にするウォーミングアップとしてポピュラーなのがストレッチです。ただ、このストレッチには2種類あり、筋トレの効果を高めてくれるものと、その反対に効果を半減させてしまうのものがあるので要注意です。まず筋トレの効果を高めてくれるストレッチですが、これは『動的ストレッチ』と呼ばれるものです。一番分かりやすい例はラジオ体操でしょう。身体を動かすなかで筋肉を伸ばすのが動的ストレッチの特徴となっています。逆に、筋トレの効果を半減させてしまうのが『静的ストレッチ』です。筋肉を伸ばし、その状態を数秒間キープするというストレッチをした経験を持つ人も多いと思いますが、これがまさに静的ストレッチです。では、なぜ静的ストレッチが良くないかというと、じっとしている時間が長く、それに伴って副交感神経が刺激されてしまうからです。副交感神経はリラックスをする際に働く部分で、運動をする前にここを刺激し過ぎてしまうと筋肉が「休んでいいんだ」と勘違いをしてしまい、結果としてパフォーマンスが低下してしまうのです。もちろん、就寝前にリラックスする方法としては静的ストレッチはとても優秀ですが、その性質上ウォーミングアップには不向きなのです。これに対して、動的ストレッチはいろいろな動きのなかで筋肉を伸ばしていきますからこの心配がありません。ですから、筋トレをする時には積極的に動的ストレッチをするようにしましょう。

おすすめのウォーミングアップとは?

筋トレのウォーミングアップとしておすすめなのが一度に全身の筋肉をストレッチするのではなく、鍛える直前にその都度それぞれの部位を伸ばす方法です。一見するとまとめてストレッチをした方が効率がよさそうですが、このスタイルだけと特定の部位を鍛えている間に残りの筋肉が冷えてしまいます。ですから、鍛える部位を動的ストレッチで伸ばし、筋トレをする。また、次に鍛える部位を動的ストレッチで伸ばし、そこの筋トレをする。これをくり返すことでウォーミングアップと筋トレの効果をともに高められます。

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