筋トレを毎日行っても大丈夫か

筋肉を大きくするために日々筋トレを行っている方にとって、どれだけの頻度でトレーニングを行うかは重要なテーマになっています。人によっては週に1回だけトレーニングをする人や、毎日トレーニングをされる方もいると思います。では、筋トレを毎日行うことは果たして筋肉にとってプラスの効果をもたらすのでしょうか。

超回復を考える

筋肉を成長させるうえでは、超回復の原理を理解することが重要です。超回復とは、トレーニングによって刺激された筋肉が完全に回復し、トレーニングをする以前よりも太く強くなる状態をいいます。この超回復ですが、筋肉の大きさによって回復までの時間が異なります。具体的には、腹筋や腕の筋肉のような小さな筋肉の場合は、48時間の休養で回復し、広背筋や大胸筋のような大きな筋肉は約72時間を要するといわれています。

そして超回復がされていない状態でトレーニングを行っても可動域が制限されてしまうなどして怪我の原因にもなります。トレーニング自体は大事なことですが、「休むこともトレーニング」という意識を持つことが大事になります。

部位を分けて鍛える

超回復がなされていない状態でトレーニングを行うことが筋肉の成長にとってマイナスになることを説明しました。そこで、筋トレを毎日行う場合には、工夫して鍛えていく必要があります。

つまり、筋肉の部位ごとに鍛えるようにして、今日は胸、今日は背中といったような形で分割することが大事になります。

分割して鍛えることで同じ部位を毎日鍛える必要はなくなりますし、1日1部位とすればその分集中してトレーニングを行うことが可能になります。

コンパウンド系のトレーニングは注意が必要

筋トレには、複数の筋肉を使うコンパウンド系のトレーニングがあります。コンパウンド系トレーニングとは、多関節種目ともいわれ、一度のトレーニングで複数の関節を使用するトレーニングのことを指します。代表例としてはベンチプレスやデッドリフトがあります。

例えばベンチプレスの場合、胸のトレーニングでありながら、実際には肩や腕の筋肉も使っており、それなりの疲労感を感じるようになります。

したがって、ベンチプレスを行った翌日は肩や腕のトレーニングは避けるようにしましょう。

コンパウンド系種目の対極にあるのはアイソレート系種目です。アイソレートとは、1つの部位を集中して鍛えるトレーニングであり、具体的にはサイドレイズ(三角筋側部)やアームカール(上腕二頭筋)、ケーブルプッシュダウン(上腕三頭筋)があります。

アイソレート系の種目であれば、どこをトレーニングしたかが明確になっているので、トレーニングのスケジュールは立てやすいと思います。肩や腕は回復までそこまでの時間がかからないので、2日ほど間隔をあけてトレーニングするという形をとりましょう。コンパウンド系との組合わせも大事になってくるので、日々のトレーニングで今日どこを鍛えたかを記録しておくのもいいでしょう。また、コンパウンド系とアイソレート系を同じ日に行うことで筋肉を連日酷使する心配もなくなります。例えば、ベンチプレスを行った日に上腕三頭筋のトレーニングや肩のトレーニングを行い、翌日は肩を休ませるといったスケジューリングもいいと思います。

関連記事

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  3. 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…

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