身も心も充実!心身に与える筋トレの効果

筋トレには体系の変化などの目に見えるものから、基礎代謝などの目に見えないものまで、さまざまな効果があらわれます。その効果は「スポーツの大会で好成績を出したい」や「体重を減らしたい」、「怪我の予防やリハビリ」などの、様々な目的に合う効果が期待できます。筋トレの最大の効果は「筋肉が付く」ですが、それに伴う身体能力の向上や、体型や体質が変化し、心身の充実に影響を与えます。筋トレが身体に及ぼす効果について、詳しく紹介します。

見た目に表われる筋トレの効果

・筋肥大
筋肥大を目的とした筋トレには、6~12回程度を行える重量で3セット以上行い、セット間の休憩を30~90秒で鍛えることが適しています。
・筋力の増加
筋力の向上を目的とした筋トレには、6回以下で行える重量で3セット以上行い、セット間の休憩を2~5分で鍛えることが適しています。
・筋持久力の向上
筋持久力の向上を目的とした筋トレには、10~20回程度を行える重量で3セット以上行い、セット間の休憩を30秒以下で鍛えることが適しています。
・体脂肪率の減少
筋肉の割合が増え、基礎代謝の向上やホルモンの分泌などの影響により、体脂肪率が減少します。

動作に表われる筋トレの効果

・無酸素性能力の向上
速筋線維と呼ばれる短時間の筋力発揮に適した筋肉の割合が増え、短時間の運動で使われるエネルギー機構やそれに必要な産生物の量が増えます。そのため短時間の運動に適した運動能力が向上します。
・神経伝達の向上
運動単位と呼ばれる力の発揮に関わる神経伝達能力が向上し、より重たいものを持てるようになり、より早く動けるようになります。

身体の中で起こる筋トレの効果

・ホルモン分泌の促進
高強度の筋トレは、筋肉の成長に欠かせないテストステロンや成長ホルモンの分泌を促進し、筋肉の発達が促進されます。
・基礎代謝の向上
筋トレにより筋量が増加し、基礎代謝が向上します。その結果、太りにくく痩せやすい体質になります。
・骨、靭帯、腱の強化
骨は強い負荷に耐える際に細胞を刺激し、骨形成を促進します。靭帯と腱は主に線維性のコラーゲンの束で構成されていて、急性の負荷を加える事でコラーゲンの代謝率や産生量を高めます。また、ウエイトトレーニングは骨粗鬆症の予防に非常に有効とされています。
・ストレスの解消
運動はストレスの発散に有効とされており、鬱状態の抑制に効果があります。

目的に合った筋トレで効果を引き立てる

様々な効果が期待できる筋トレですが、目的に合った方法で鍛えないと効果的とはいえなくなります。筋肉を大きくしたいのに、軽い重量で回数を多くやってもあまり意味がありません。筋肥大に適した重量と回数などを選ぶことで、筋肉の発達は促進されます。また、高負荷の筋トレになる事により、ホルモンが分泌され筋肉は付き易くなります。筋肉をそれほど付けたくない場合には、逆に軽い重量で多くの回数をすれば良いのです。骨や靭帯や腱を強くしたいのに、無理な負荷を掛けて不適切な姿勢で筋トレをすると、かえって身体を痛めてしまいます。目的に合った筋トレを選び、正しい方法で鍛えることで効果は引き立ち、筋トレは心身に良い影響を与えます。

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