効率よく筋トレするには休養も大切!トレーニング効果をアップさせる筋トレのスケジュールとは

筋肉の特性を理解して筋トレをしよう。

筋トレの効果をより大きくしたいのであれば筋肉の特性を理解し、それに適したトレーニングスケジュールを作るのがおすすめです。筋肉はただひたすらに筋トレをすれば大きくなるという単純なものではありません。筋トレと超回復をくり返すなかで少しずつ筋肉は強くなるわけですが、それぞれいろいろな研究から最適なやり方がある程度導き出されています。まず筋トレの方ですが、まず負荷は1回しか挙げられない重さの65%が目安と言われています。そして、これ以上挙がらないというところまで筋トレをくり返す。これを3セット程度するのが理想的です。次に週に何回くらい筋トレをすればいいのかですが、これに関しては週2回くらいがベストです。

間違ったスケジュールで筋トレをすると?

では、筋トレの負荷が軽すぎるとどうなるでしょうか。この場合、筋肉に対して刺激がしっかりと与えられないため筋肥大がなかなか起こってくれません。筋トレをする際は筋肉に「もっと強くならないと」と思わせる必要があります。ほかにも、筋トレの周期が早すぎるのも考え物です。前述したように筋肉を大きくするためには刺激を加えた後にしっかりと休息を与えてあげないとだめです。しかし、完了していない段階で再び筋トレをしてしまうと回復が阻害されるばかりか、ケガにつながる恐れもあります。週に3回くらいなら問題ありませんが、それ以上はあまり効果がないのでやめておきましょう。ちなみに、どうしても負荷を大きくしたいのであれば頻度ではなくセット数を増やすといいでしょう。

部位ごとに筋トレのスケジュールを変える。

また、部位ごとに筋トレのスケジュールを変えてみるのも効果的です。例えば、おなか周辺にある腹直筋などは比較的回復するスピードが高いのでセット数や休息の期間を短くしてみるといいですし、逆に大胸筋のような大きな筋肉はサイズがでかい分だけ回復にも時間がかかるのでインターバルを長めにしてみるといいでしょう。

パーソナルトレーニングとは?

ただ、筋トレを始めて間もない人は自分でメニューやスケジュールを組むのが難しい人もいるでしょう。専門書などを読み漁って自分だけのプログラムを作るのも筋トレの醍醐味のひとつですが、日頃仕事等で忙しい人からしてみるとそこまでの余裕はないかもしれません。そんな時には思い切って専門家に丸投げしてみるのもありです。いわゆるパーソナルトレーニングをお願いするわけです。最近では都市部を中心にこのパーソナルトレーニングを提供しているスポーツジムも増えており、料金もお手頃になりつつあるので挑戦してみるタイミングとしてはばっちりです。パーソナルトレーニングの魅力は筋トレに関するすべての計画をすべて専門家がやってくれるところです。個々の体質や目的にあわせて筋トレのメニューを作ってくれるのはもちろん、スポーツジムによっては食事の管理まできちんと面倒を見てくれます。これなら自分自身で勉強をする必要がないですからお手軽ですし、その道のプロが監修をしてくれるので効果の方も間違いありません。また、パーソナルトレーニングはトレーナーさんと二人三脚で筋トレに取り組むのが特徴で、それ故にサボりにくいのも初心者におすすめできる理由です。

関連記事

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  4. 筋トレのおすすめ資格3選!

    これから筋トレを始める人、必見!無理なくトレーニングできる鍛え方とは

  5. 筋トレはアンチエイジングにも最適!効率的に若々しい身体を作るための鍛え…

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