筋トレを効果的に!毎日、超回復をしよう

筋肉を付けたいと思って、筋トレを毎日している人もいるかと思います。ですが、その方法では効果的な筋トレとは言えず、回復をないがしろにしてしまっています。回復の適切な方法を超回復と言い、超回復をする事により筋肉は日々成長していきます。筋トレの重要な要素である、超回復の正しい取り方や筋トレを毎日する場合の注意点をご紹介します。

超回復とは

筋トレを行うと筋細胞の損傷や疲労物質の蓄積などによって、生体機能は一時的に低下します。しかし、筋トレが適切な範囲の負荷であれば、十分な休養を取る事で徐々に回復していきます。回復は筋トレ前の水準まで到達した後も続き、筋トレ前よりも生体機能が引き上げられる状態まで回復します。この筋トレ前まで回復することを超回復と言います。超回復は筋トレ後48~72時間で起こるとされていますが、トレーニング強度や体力要素などによってその時間は変動します。

筋トレに超回復が必要な理由

筋トレ前より生体機能が上がっている時間は、次の筋トレをする絶好のタイミングとなっています。超回復のピーク時に筋トレをすることで、生体機能の向上が続けられます。また、休息を取り過ぎ超回復の時間が終わってしまうと、生体機能は筋トレ前の水準に戻ってしまいます。そうなると筋肉は成長ではなく、維持になってしまいます。適切なタイミングで筋トレを続けることが必要になります。

筋トレを毎日するには超回復に気を付けて

筋トレを毎日したいのなら、超回復ができるような筋トレのメニューを作らなければいけません。全身を毎日鍛えていたら回復は間に合わず、筋トレ前の水準に到達する前に生体機能はどんどん低下してしまいます。その状態は超回復をする暇もなく、全身を酷使しているだけになります。それを防ぐためには、部位別の筋トレメニューを考えなければいけません。上半身と下半身に分けるメニューや、引く動作と押す動作に分けるなどの工夫をして、各部位ごとの超回復を促していきます。

筋トレを毎日したらダメな理由

残念ながら筋トレを毎日しながら超回復を続けるには限界があります。筋トレは筋肉の損傷以外にも疲労物質の蓄積もしていきます。鍛える部位を分けて毎日筋トレをして、筋肉の超回復をしていても、筋トレを毎日しているので疲労物質に対する回復は十分にしきれない場合があります。その様な状態が続くとオーバートレーニングに陥り、筋力やパフォーマンスの低下、やる気の低下、食欲不振など様々な症状が出てしまいます。

超回復の注意点

超回復は適切なタイミングで次の筋トレをするのですが、そのタイミングを見誤り筋トレをやり過ぎると、オーバートレーニングに陥ってしまいます。タイミングは目に見えるものではないので、常に自分の体調や疲労を考慮し、筋トレをしなければいけません。

筋トレは毎日せずに、適切な負荷で超回復をしよう

超回復に重要なのは適切な負荷と休息です。適切な負荷とは、適切な重量、適切な回数、適切なセット数、適切な日程など様々な要因を考慮したものです。それは多過ぎても駄目ですし、少な過ぎても駄目です。少な過ぎると超回復は促されずに生体能力は向上しません。逆に多過ぎるとオーバートレーニングに陥り生体機能は低下してしまいます。生体機能の向上には、自分に合った適切な負荷の見極めが重要となります。筋トレを毎日している人は、自分の身体に休息が必要じゃないかの筋トレメニューを見直してみてください。

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