筋トレを始めたい高齢者に最適!年を意識した鍛え方でトレーニング効率をアップ

筋トレに最適な年齢とは。

筋トレを通して筋肉を大きくするだけであれば基本的に年齢は関係ありません。その年齢ごとに適した筋トレをすることができれば何歳になっても筋肉は大きくできます。しかし、これが『筋トレで少しでもいい記録を出したい』ということになってくると事情が変わってきます。やはり、若者と高齢者を比べると年齢が低い人の方が発揮できるパワーは大きくなります。一般的には30歳前後がパワーのピークと言われており、この年齢を過ぎると少しずつ筋力も低下していきます。実際、プロスポーツの世界ではこのあたりの年齢を境に引退を考える人が多いです。

高齢者でも筋肉は大きくなるのか。

筋肉には速筋と遅筋の2種類があるのですが、筋トレによって大きくなるのは前者の速筋だけです。そして、この速筋は基本的には増やすことができません。30歳をピークに速筋の数は減少していくことが確認されており、それ故に大きくできる速筋の数が最も多いこのあたりの年齢が筋トレのゴールデンタイムだと言えるのです。ただ、これはオリンピックを戦うようなアスリートによっては見逃せないポイントですが、一般の人が筋トレをする場合にはそこまで気にする必要はありません。速筋が減少するといってもその数が完全にゼロになるわけではありませんし、いまある速筋をきちんと筋トレで追い込めれば十分に理想的な体型を手に入れられます。実際、とある研究によると100歳を超えておじいちゃんの筋肉が筋トレによって大きくなったことが確認されています。さらに、いままで筋トレを本格的にやったことがあるのかどうかも筋トレの結果を大きく左右する要素だと言えるでしょう。何かしらのスポーツに本格的に打ち込んでおり、それに伴って筋トレに関しても一生懸命取り組んできた人がその状態からさらに筋肉を大きくするのは簡単なことではありません。一方、過去にまともに筋トレに打ち込んだ経験のない人はかなり大きな伸びしろがあると考えられ、やればやるほどにドンドンと筋肉は大きくなっていきます。

筋トレをするとボディービルダーみたいになるのか。

筋トレをする時に「ボディービルダーのようなムキムキの身体になったらどうしよう」と不安に感じている方もいらっしゃると思います。しかし、安心してください。人間の身体の筋肉はそんなに簡単にムキムキにはなりません。ボディービルダークラスの筋肉を手に入れたいのであれば少なくとも数年単位で計画的にトレーニングをする必要があります。もちろん、専門的な知識を身に付けた上で正しく取り組むというのが最低条件です。ですから、逆に言うとアスリートとして大活躍をしたいのであれば前述した30歳にピークが来るようにその10年くらい前から計画的に筋トレのスケジュールを組むのがオススメです。例えば、ハンマー投げの室伏選手はこれを実践することで2004年のアテネオリンピックで金メダルを獲得できたと言われています。いずれにしても、一般の人が健康やダイエットのために筋トレに打ち込む程度の負荷なら筋肥大に関してはそこまで気にしなくても大丈夫です。それよりも筋トレを無理なく継続することの方に重きを置いた方が建設的だと言えるでしょう。

関連記事

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  2. 筋トレの効果を引き出す食事方法

  3. 肌がきれいになる 疲れにくくなる 筋トレをするメリットとは 

  4. 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

  5. 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

  6. ふくらはぎは第二の心臓!膝の筋トレで老化知らずに

  7. 男性と女性で最適なトレーニングが違う!性別ごとに効果的な筋トレの鍛え方…

  8. 高タンパク低カロリー!筋トレに有効な食事はささみだけ?

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