高齢者こそ筋トレを高齢者に必要な筋トレメニューは

筋トレは何歳まで出来るのか

筋肉は何歳まで付くのでしょうか?
私たち人間の体力は20歳を目安に体力のピークを迎え、徐々に下降線をたどるといわれています。では、何歳まで筋トレによって筋肉を鍛えることが出来るのでしょうか。筋肉を鍛えることでカラダのキレイさをアピールする競技にボディービルがありますが、そのボディービルの世界最高齢者はアメリカの女性で年齢は80歳だそうです。ということは細胞レベルで考えると、80歳までは筋肥大が可能だということになります。しかし、現実には70歳を超えた高齢者はここまで身体を鍛えることは出来ないでしょう。では、高齢者の筋トレにはどのような効果があり、どのように行えば効果的なのかを紹介します。

高齢者の筋トレの効果は

一般的に筋トレの効果は大きく2つに大別されます。ひとつは筋肥大を目的とし、筋力を向上させる筋トレです。もう一つは筋持久力を向上し疲れにくいカラダを作る筋トレです。高齢者の場合は基本的には後者の筋トレによって歩行速度などを落とさないようにすることが重要になります。よって、筋持久力を向上させる筋トレ、すなわち、遅筋を刺激する筋トレを行う事で安定した日常生活を送ることが出来るのではないでしょうか。

遅筋の筋トレのやり方

筋肉は遅筋と速筋の2種類あります。筋持久力を高める筋トレにより遅筋が強くなり、筋パワーを高める筋トレにより速筋を刺激することが出来ます。高齢者に必要な筋持久力を高める筋トレは低負荷高回数が基本になります。

転倒の予防に効果的

高齢者に多く、一番気を付けなければいけないことが転倒によるケガが原因で寝たきりになってしまい、ますます筋力が低下し歩行が困難になることです。部位によっては非常に回復までに時間がかかりますので、この期間に筋力の低下が進みます。また、リハビリをするのが難しい部位もありなおさら回復に時間を要します。転倒予防には背骨を支える抗重力筋の強化が有効です。抗重力筋は身体のいたるところに存在しますが、遅筋線維を多く含む特徴があります。抗重力筋は長時間の運動が可能なことが特徴ですが、大きな力は発揮できません。重いものを持ち上げるようなことは苦手ですが、長時間歩くことなどは得意なのです。

高齢者にお勧めの筋トレ

高齢者にお勧めする筋トレは、ずばり有酸素運動です。その中でも特にお勧めできるのが「ウォーキング」です。有酸素運動は20分以上の連続運動で代謝が促進され、身体の脂肪が消費されます。さらに連続運動によって心肺機能も向上します。また、姿勢を維持することで抗重力筋を鍛えることが出来相乗効果は計り知れません。

正しいウォーキングのやり方

歩くという動作は様々な効果があります。ここで気を付けて頂きたいのは、散歩とは違うということです。散歩は運動というよりも気分転換のような効果が高いと言えます。対してウォーキングは正しいフォームで行う必要があり散歩に比べて、はるかに運動効果が高くなります。ウォーキングの正しいやり方を紹介します。
①まずは靴の確認をします。せっかくウォーキングを始めたのに悪い靴のせいで足や膝が痛くなってしまっては意味がありません。靴は軽めの靴を用意します。また、少し歩いてみて足裏全体がしっかり接地できるようなものを探してください。また、靴底の減り方が左右非対称のものは避けて、新しい靴を購入して下さい。
②ウォーキングの最重要項目は歩行時の姿勢です。悪い姿勢で歩いてしまうと効果が出ないばかりか痛みなどの症状が出て、運動どころではなくなってしまいます。骨盤の上に頭が乗るように意識します。
③足の出し方も重要です。股関節を前に曲げ脚を前に出す歩き方よりも、腰から後ろに股関節を曲げる歩き方の方が足に負担がかかりません。
④20分は続ける。歩幅は小さくてもいいのでしっかりした足取りで20分以上は歩くようにして下さい。なるべく荷物などは持たずに手ぶらの状態で行うといいでしょう。

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