ストレッチと筋トレの関係性とメニューの組み方

ストレッチには数種類の方法があり、適切なストレッチを選んで筋トレ前後に取り入れなければ、パフォーマンスにマイナスの影響を与える場合があります。これは筋トレに限らず、全ての運動に共通する事です。適切な方法や順番を取り入れる事により、ストレッチの効果を最大限に引き出してくれます。今回は筋トレ前後に適した静的ストレッチと動的ストレッチを中心に、ウォーミングアップとクールダウンを含んだ、筋トレの全体的なメニューの組み方についてご紹介いたします。

ストレッチの種類

ストレッチは大きく分けて、「静的ストレッチ」、「動的ストレッチ」、「バリスティックストレッチ」、「固有受容性神経筋促進法(PNF)」の4種類があります。筋トレ前後に適したストレッチは、静的ストレッチと動的ストレッチです。
・静的ストレッチ
 ゆっくりとしたスピードで筋肉を伸ばし、柔軟性の向上に適したストレッチです。主に運動後のストレッチに適しています。
・動的ストレッチ
 反動を付けずに動きの中で筋肉を伸ばし、これから行う運動の特異性に合った動きを取り入れます。主に運動前のストレッチに適しています。
・バリスティックストレッチ
 反動を使って筋肉を伸ばすストレッチとなっており、伸張反射(筋肉の伸ばし過ぎを防ぐ反射)の向上に適していますが、怪我の危険性が高くなります。
・固有受容性神経筋促進法(PNF)
 筋肉の緊張を高める活動をさせる事で、筋肉を弛緩させる方法です。柔軟性の向上などに適しております。

ストレッチが必要な理由

・運動前(動的ストレッチ)
 筋肉は筋原線維と呼ばれる細い筋線維が束になって出来ており、筋原線維はアクチンフィラメントとミオシンフィラメントと呼ばれる、筋フィラメントなどで構成されております。この2つのフィラメントがお互いに滑り込む事で筋肉は動いており、動的ストレッチをする事で、フィラメントの滑りが良くなり、スムーズな筋活動ができるようになります。また、運動前の静的ストレッチは、パフォーマンスにプラスの影響を与えないと考えられています。
・運動後(静的ストレッチ)
 運動後の静的ストレッチには血流量を上げ、乳酸(疲労物質)の除去や柔軟性の維持や向上のために重要となっています。また、組織の温度が上昇すると伸張性が向上し、静的ストレッチの効率性が向上します。運動後は体温が上がっているので、静的ストレッチによる柔軟性の向上に適したタイミングになっています。

筋トレの種類と順番

筋トレにも効率性や怪我の予防のために、基本的には守るべき適切な順番があります。優先順位として、①「パワーや瞬発力を使った筋トレ」→②「多関節運動(2つ以上の関節を動かす運動)で行う大筋群を使った筋トレ」→③「補助的トレーニング」の順番で行います。
①パワーや瞬発力を使った筋トレとは
 クリーンやスナッチなどのオリンピックリフティングや、ジャンプスクワットやデプスジャンプなどのプライオメトリクストレーニングなどの筋トレの事を言います。
②多関節運動で行う大筋群を使った筋トレとは
 ベンチプレスやスクワット、チンニングなどの筋トレがあげられます。
③補助的トレーニングとは
 ダンベルフライ、レッグエクステンション、アームカールなどの単関節(1つの関節を動かす運動)や小筋群を使った筋トレの事を言います。

ストレッチと筋トレのメニューの組み方の例

以下の順番のように行う事で、安全かつ効率的にトレーニングを進められます。
1.ウォーミングアップ
 ①ウォーキングやジョギング、エアロバイクなどで身体を少し温める
 ②動的ストレッチ(鍛える筋肉を動きのあるストレッチで行う)
 例:ベンチプレスの場合は、反動を使わずに動かしながら腕を胸の横に大きく開く
   スクワットの場合は反動を使わない屈伸運動
③各筋トレの前に軽めの重量でウォームアップセットを行う
2.筋トレ
 ①クリーンなどのパワーや瞬発力を使う筋トレを行う際は、1番最初に行う
 ②スクワットやデッドリフトなどの大筋群の筋トレ
 ③アームカールやトライセプスエクステンションなどの補助的筋トレ
3.クールダウン
 ①ウォーキングやエアロバイクなどを軽い負荷で行う
 ②静的ストレッチ(1つの動作を30~60秒かけて行う)

ストレッチと筋トレの関係性

ストレッチは柔軟性の向上や怪我の予防に重要だと認知されています。しかし、目的に合ったストレッチを適切なタイミングで選ばなければ、あまり効果のないものになってしまいます。柔軟性の向上は必要ですが、筋トレの前に静的ストレッチを行っても、これから始まる筋トレの準備にはならず、かえってパフォーマンスに悪影響を及ぼす場合があります。筋トレをするのであれば、目的の重量・セット数・レップ数を最後まで完了させ、より多くの負荷で刺激を与えた方が、筋肉の成長に好条件と言えます。そのためには、動的ストレッチを含んだウォーミングアップをしっかりと行い、筋肉に十分な刺激を与えて準備を整えることが重要になります。ストレッチや筋トレの順番やタイミングには、それぞれ意味がありそれらを学ぶことによって、より安全で効率的な筋トレをすることができるようになります。

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