今からでも遅くない!60~70代向けの安心安全な筋トレの始め方

健康を保つためにも、筋肉は大切!

日本人の寿命はどんどん伸びていますが、長く生きるのはもちろんのこと、出来ることならいつまでも健康でいたいですね。いくつになっても自分の足で歩いたり、日常生活の色々な動作を自力でするためには、ある程度の筋肉が必要です。とは言え高齢になると、重い荷物が持てなくなったり、缶詰や瓶のふたが自分では開けられなくなったりなど、思わぬところで筋力の低下を感じることもあると思います。しかし、いくつになっても筋トレを行って、筋力をつけていくことはできます。ただ、これまで筋トレを行っていなかった人が、いきなり無理なトレーニングを行うと、筋肉を付けるよりもその前に、事故やケガにつながってしまうこともあります。そこで今回は、60~70代向けの安心安全な筋トレの始め方についてまとめてみました。

 60~70代向けの安心安全な筋トレの始め方のポイント

まず、筋トレを始める前にその日の体調のチェックを行いましょう。具体的には、「発熱していないか」「食欲はあるか」「関節や身体に痛みはないか」「下痢・便秘はないか」「疲れていないか」「睡眠は十分にとれているか」「その他身体に不調はないか」といった項目です。もし血圧を測っている方は、その数値も参考にしてください。何か異常がある場合には、無理してトレーニングを行うのではなく、軽めのトレーニングにするか、トレーニングをお休みするなどの対応を取るようにしましょう。

次に、筋トレに入る前に十分にウォーミングアップを行いましょう。全身をゆっくり動かしてストレッチを行い、関節や筋肉の柔軟性を高めます。ウォーミングアップを行うことで、全身が温まり血行が良くなれば、ケガや事故の予防にもつながりますし、その後の筋トレもスムーズに行うことができます。ウォーミングアップの際には、「鼻から吸って口から吐く」という呼吸法も取り入れましょう。リラックス効果や、筋トレへの意識を集中させるのにも効果的です。筋トレは無酸素運動ですが、筋トレを行っている間は、常にこの呼吸法を続けましょう。慣れないうちは、筋トレをしていると呼吸をしない状態になってしまいますが、高血圧の方などは極めて危険です。

そしていよいよ筋トレのトレーニングです。「老化は足から始まる」と言われますが、最初は足の筋力アップをするトレーニングから始めましょう。例えば「つま先あげ」と呼ばれるトレーニングが効果的です。足を軽く開いてマットなどの上に立ち、つま先を上に上げます。この時に、腰はまっすぐ保ち背筋を伸ばしておきます。その後つま先を下すという動作です。すねの筋肉が伸びているのを意識しながら、10回を1セットとして、2~3回行いましょう。もう一つおすすめのトレーニングとしては「ぐーぱー運動」です。こちらは椅子などに座った状態でも行えます。まず足の指を勢いよく縮めて「グー」の状態にします。その後指を開いて「パー」の状態にします。この動作を繰り返して10回ほど行ってみましょう。このトレーニングでは、普段あまり意識することのない足指の筋肉を鍛えることができます。足指の筋肉は、自分の足で立ったり歩いたりするためにも大切な筋肉です。しっかり意識して行うと、足指だけでなく、ふくらはぎやスネの筋肉を鍛えることもできます。

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