10代の筋トレ注意点を2つ紹介!成長期のトレーニングの影響とは

成長期には筋肉が発達しやすい

人によって細かい年齢は異なるものの、中学生から10代後半にかけての「第二次性徴期」には、男性ホルモンや女性ホルモンの分泌が活発になり、成長ホルモンも多く放出されます。この期間に、筋肉や骨格が発達して男らしい体や女性らしさといった性別ごとの身体的特徴が出てきます。身長が大幅に伸びるのもこの時期で、成長ホルモンが多いため筋肉も発達しやすくなっています。

年齢に関わらず、筋トレ自体に成長ホルモンの分泌量を増やす働きがあり、各ホルモン分泌が盛んになる第二次性徴期に筋トレを行うと、全身の発育をより促すことができます。大人だけでなく子どもにも適度な運動が勧められているのはこのような成長期の要素に基づいており、筋肉を動かす神経の発達スピードも速いため、部活動などでスポーツをすることも推奨されています。

大人の場合、筋トレのリスクと言えば怪我ですが、成長期の方の場合は怪我に加えて体の発育に関わるリスクも存在します。しかし、注意点を把握して筋トレをすればこれまで説明した体の成長の促進効果を得られるため、10代の方は下記で解説する要点を押さえて筋トレをしましょう。

10代は筋トレの重量に注意!

成長期である10代の方が行う筋トレには、過度な重量は避ける、学校生活での筋肉の休息を確保する、という2つの要点があります。

20代以上の方でも筋トレで無理な重量を扱うことは厳禁ですが、器具なしの自重トレーニングでは負担の大きい重量が体にかかることは少ないです。つまり、「過度な重量」とは数10kgのダンベルといった器具を使ったトレーニングにおいて起こるものです。10代の場合、あまりに強い強度で筋トレをしてしまうと、急速に成長しようとしている骨格や筋肉・関節を傷つけてしまい、体の自然な発達を妨げることになってしまいます。その結果、筋トレの効果が現れにくくなるだけでなく、身長の伸びるペースが遅くなってしまう可能性もあります。

自重トレーニングを基本とした筋トレメニュー・スケジュールを考え、筋肉の成長を少しだけ促すような重量で鍛えることが、成長期の10代の筋トレにおいて最も重要なことです。もう少し詳しく言えば、各メニューのセット数を2セット程度に留める、器具を使う場合は弱い重量で行う、といった方法を用いましょう。

体をしっかり休めよう

体の組織を傷めないように筋トレに取り組む必要がある10代ですが、筋トレを行うと筋肉痛がどうしても起こります。過度の強度による痛みと異なり、筋肉痛はむしろ筋肉を刺激して成長させる役割があるので、1~2日程度で治まる筋肉痛の心配は不要です。

ただ、適度な筋肉痛であっても、休息が取れずに運動を繰り返してさらに筋肉に傷がつけば、成長期に過度の負担を筋肉に与えているのと同じことになります。10代の場合、学校の授業や部活動で様々な筋トレ・スポーツに取り組む機会がありますが、もし筋肉痛が起こっている場合は、遠慮せずに先生やコーチ・顧問に相談することが大切です。

筋肉痛が起こっていなくても、学校・課外活動での筋トレや競技の負担が重いと感じたら適宜指導を担当している方に相談し、負荷の調整をすることも10代の方にとって必須の知識です。

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