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 

人によって、目的によって筋トレは様々な効果を出します。今回は筋トレの目的と効果をまとめていきます。

逞しいカラダを目指すあなた

筋トレによって逞しいカラダを作り自信を持つことが出来ます。筋肥大を目的とした場合は高負荷のトレーニングが基本になります。この時はRM法とパーセント法を使うと分かりやすく実践しやすいでしょう。RM法とはRepetition Maximumの略で「何回できるのか?」という意味です。1RMであれば、1回持ち上げるのが限界という意味になります。例えば筋肥大を目的とした場合、1RMの70~85%の負荷を用いて6回~12回行うことで筋肉が肥大してきます。自宅でのトレーニングでは重いウエイトなどを準備することが難しく不向きな面もあります。自宅で行う場合はトレーニングチューブなどを用いて負荷を上げることで効果が期待できます。自重トレーニングにチューブで負荷をかけることが出来ますのでお試しください。

引き締まった体を目指すあなたは

引き締まった身体を手に入れることで身体を動かすことが楽になり見た目も引き締まって格好よく若々しく見えます。引き締まった筋肉を目指すには、低負荷高回数のトレーニングを行うといいでしょう。このようなトレーニングを行う事で筋肉の遅筋線維が刺激されます。陸上競技で例えるとマラソンランナーのようなしなやかな筋肉です。この際、単に筋トレを行うのではなく、体脂肪を燃焼させる必要があります。体脂肪を燃焼させるには有酸素運動が効果的です。また、食事なども気を付けるようにします。食事は汁物から摂るようにするといいでしょう。汁物の次は前菜です。前菜から副菜へと進みタンパク質を摂ります。そして最後に炭水化物を摂るようにすると視床下部にある満腹中枢の働きにより、満腹感をより早く得ることが出来ます。
なお、筋トレによって男性ホルモンと女性ホルモンのバランスを整えることも出来ます。筋トレによって放出される成長ホルモンがこれらのホルモンを整える働きをし、筋トレによって身体がキレイになるのです。子供の時は身体の成長をさせる働きがある成長ホルモンですが、大人になった時には身体を修復させ新陳代謝を高めてくれます。結果的に肌もキレイになり女性らしい身体を手に入れることが出来ます。

疲れにくい身体を目指すあなたは

筋トレによって疲れにくい身体を作ることが出来ます。さらにストレッチで疲労回復を促進できます。疲れにくい身体を作りたいときは、まず身体の出している言葉に耳を傾け、身体が何を要求しているのかを確かめる必要があります。筋力が不足しているのか。睡眠が足りていないのか。疲労物質が溜まっているのか。原因は様々なので、まず身体が要求しているものが何かを確認してみてください。筋力が不足している時は筋トレが効果的です。この場合、筋パワーを向上させるトレーニングよりも筋持久力を向上させるトレーニングの方が効果的だと言えます。日常生活で強い力を発揮することは稀で、むしろ長時間の立位や長時間の座位の姿勢でいることの方が圧倒的に多いことを考えると、筋パワーを上げ筋肥大を起こす筋トレよりも筋持久力を上げるトレーニングの方が必要になってきます。また、睡眠不足や疲労物質の蓄積が原因で起きる疲労にはストレッチが効果的です。ストレッチで戦闘モードである交感神経優位の状態から休息モードである副交感神経優位の状態にうまく切り替えましょう。

筋トレのメリットのまとめ

このように筋トレやストレッチは私たち人間にとって数えきれないほどの良い効果をもたらしてくれます。しかし、やみくもに行う事でよい効果を出す前に身体を痛めてしまうようなことも意外に多いのです。今回のシリーズでは正しい筋トレやストレッチのやり方、または、食事の注意点などを紹介させていただきましたので、少しでも参考にしていただければ幸いです。

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