忙しい方必見!短時間でも美しい身体をゲットする、筋トレのポイント

忙しい人には筋トレは難しい?

美しい身体に憧れて、以前に筋トレを始めたけれど途中で止めてしまったという方はありませんか?日常的な動作に筋肉が必要なことや、ある程度の筋肉を付けることは美容や健康の維持に効果的と言われ、老若男女と問わず、筋トレも一種のブームのようになりつつあります。ジムに行く人やトレーニングマシーンを自宅用に購入するなど、本格的に取り組み始めた方も多いと思います。その一方で、途中で脱落する方も少なくない現状があります。筋トレには、やはりまとまった時間が必要なのでしょうか?もちろん、時間やお金があれば筋トレのトレーニングメニューの選択が増えることは間違いないですが、短時間の筋トレでも美しい身体や筋肉を手に入れることができます。それには、ただやみくもに筋トレを行うのではなく、筋トレの基本やポイントを知ることが有効です。そこで、時間がない人にはどんな筋トレが必要なのかということについて、今回お伝えしていきたいと思います。

 忙しい方のための、筋トレのポイント

まず、朝の時間を筋トレに使うことが大切です。筋トレを行うと、その後の6時間は脂肪が燃焼しやすくなります。ただ朝と言っても目覚めてすぐの状態だと身体への負担が大きいので、起きてから30分以上経った後の時間が良いです。時間は10分ほどでも構いません。朝の目覚めを良くする意味もあるので、いつもよりも10分だけ早起きしてまずやってみることをおすすめします。トレーニングメニューとしては、腹筋など大きな筋肉を使うようなものがおすすめです。スクワットやクランチなど、鍛えたい部分に合わせて行ってください。

そして次のポイントとしては、通勤・通学時の時間を有効に使うことです。片道30分かけて出勤する方であれば、最大だと往復で1時間の時間を筋トレ使うことができます。例えば、エレベータやエスカレーターは使わずに階段を上り下りするようにするだけでも、太ももの筋肉のトレーニングになります。また、電車では座席に座らずに立つようにしましょう。つり革などにつかまって、つま先立ちをするなどさらに負荷をかけるのもおすすめです。そしてもし時間に余裕があれば、一駅分歩くなどのウォーキングを組み合わせましょう。これだけでも、立派な足腰や体幹を鍛えるトレーニングメニューになります。始めはしんどいかもしれませんが、習慣になり身体にある程度の筋肉が付いてくると、心地よく感じられるようになってくるはずです。また、業種にもよりますが座って行うデスクワークだけでなく、立って行うような仕事を増やすのもひとつの方法です。

こうしたトレーニングは、まずは1回(1日)30分程度、週に2~3回続けて様子を見るようにしましょう。いきなりハードなトレーニングを行って短期間で止めてしまうよりも、少しずつのトレーニングを適度なインターバルを取って行うほうが効率的です。それは、筋肉が付くためには、筋肉を回復させるインターバルの時間が絶対的に必要だからです。また、時間を意識しないと、だらだらと筋トレを行うことにもなり、筋トレには集中して取り組むことが必須なのですが、そこからどんどん離れてしまいます。まずは、1ヶ月、2ヶ月と続けてみて効果を実感してみましょう。

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