ストレッチはいつやればいい?3つのタイミングと頻度を解説します

ストレッチのベストなタイミングとは

ストレッチの主な役割として、体を解して温める・疲労物質の代謝をよくする・心身ともにリラックスするという3つが挙げられます。そして、それぞれの目的に合わせてストレッチのタイミングを調整する必要があるので、ここでは目的別にベストなタイミングを紹介します。

まず、体を温めるストレッチは筋トレ前のウォーミングアップとして機能するため、トレーニングの方法に関わらず筋トレの際にはまずはストレッチを先に行いましょう。また、筋トレ以外のウォーキングやランニングといった有酸素運動でも、アキレス腱やふくらはぎ、太ももの怪我を避けやすくなる効果がストレッチにはあります。様々な運動に取り組む前が、ウォーミングアップとしてのストレッチの最適なタイミングと言えます。

次に、疲労物質は筋トレ後に筋肉に多く溜まっているため、先ほど挙げたタイミングとは逆に、筋トレ後にストレッチを行うのも効果的です。このタイミングでのストレッチは、筋トレを行った部位に集中して行うことが疲労の軽減のために大切です。ここまでの説明から、筋トレの前後に行うのが、体を温める・疲労物質を取り除く目的のストレッチのベストタイミングと言えます。

最後に、リラックスするためのストレッチでは、特に精神面での効果が大きいですが、しっかりとくつろぐことは質の良い睡眠に繋がり、筋肉も含めた体全体の回復効果が見込めます。この目的でのストレッチは、既に体が温まってリラックス状態にある入浴後のタイミングで行うのがお勧めです。

自律神経と呼ばれるものは交感神経と副交感神経の2つに分けられますが、前者が興奮に関わり、後者は心身を落ち着ける際に作用します。適温での入浴では副交感神経の活動を高めてリラックス効果が得られ、さらにストレッチを行うとその効果を向上させることができます。そして就寝することで深い眠りを得られ、翌日の活動効率を高めることができるため、しっかりと湯船に浸かって就寝前にストレッチを行うようにしましょう。

最適なストレッチの頻度・回数とは

思い付きで取り組みがちなストレッチですが、実際にその効果を実感するためには定期的に行う必要があります。負荷の大きい筋トレと違い、正しい知識を持てばストレッチでは筋肉痛を感じる可能性は低いため、可能であれば毎日15分ずつでもストレッチに取り組むことが大切です。しかし、多忙による疲労感でストレッチを毎日続けることが難しいことも多く、このような場合は週2から3回、休日を利用してストレッチをしましょう。ただし、筋トレを行う場合には怪我と疲労感の蓄積を避けるために、必ず前後でストレッチをしましょう。

リラックス目的でストレッチを行うものの、週単位での頻度を減らさざるを得ない場合、一回当たりのストレッチの時間を30分から1時間と長めに設定することで十分な効果を得られます。

ストレッチの頻度を固定するのが難しいと感じた場合は、ストレッチを行う部位や方法を少なく設定し、たとえば腕・脚のどちらかでも毎日続けていくことが大切です。この場合は5分程度で済むストレッチでもよく、特定の部位に集中して効果を得たい方に特にお勧めの方法です。

関連記事

  1. 健康リフレクソロジーインストラクター認定試験口コミ評判

  2. 美しい姿勢になるためには?背筋に効果的な2つの筋トレを紹介!

  3. 筋トレ、有酸素運動、食事のコツ、ダイエットを効率的にしよう!

  4. 女性の美肌・ダイエット効果も!筋トレがもたらす素晴らしい効果

  5. 筋トレに必要な休息パターンを2つ紹介!最適な筋トレの頻度は?

  6. 諒設計アーキテクトラーニング口コミ評判

  7. 筋トレスケジュールの立て方3選!初心者ほど筋肉はつきやすい?

  8. 脱・三日坊主!筋トレが続かない人に向けた3つのアドバイス

コメント

  1. wow, awesome blog.Thanks Again. Really Great.

  2. Really enjoyed this article.

  3. Thanks a lot for the blog.Much thanks again. Really Cool.

  4. Thank you for your post.Really looking forward to read more. Really Cool.

  5. Great blog.Thanks Again. Really Cool.

  6. Major thanks for the blog article. Really Cool.

  7. Wow, great post. Want more.

  8. Say, you got a nice blog.Thanks Again. Really Cool.

  9. Thanks for sharing, this is a fantastic blog article. Much obliged.

  10. Appreciate you sharing, great blog article.Much thanks again. Really Great.

  11. Great, thanks for sharing this post. Great.

  12. I really enjoy the article.Really looking forward to read more. Fantastic.

  13. Wow, great post.Really looking forward to read more. Keep writing.

  14. Really appreciate you sharing this blog post.Really thank you! Fantastic.

  15. I appreciate you sharing this blog post. Really Cool.

  16. Wow, great blog post.Much thanks again. Keep writing.

  17. I really liked your blog post.Thanks Again. Fantastic.

  18. Fantastic article post.Really thank you! Awesome.

  19. I visited multiple web sites but the audio quality for audio songs current at this
    website is really wonderful.

  20. Enjoyed every bit of your post.Really thank you! Will read on…

  21. Today, I went to the beach with my kids. I found a sea shell and
    gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put
    the shell to her ear and screamed. There was a hermit crab inside
    and it pinched her ear. She never wants to go back! LoL
    I know this is entirely off topic but I had to tell someone!

  22. Thanks for the post.Much thanks again. Keep writing.

  23. Hi I am so glad I found your web site, I really found you by mistake,
    while I was browsing on Yahoo for something else,
    Regardless I am here now and would just like to say many thanks for a tremendous post and a all round interesting blog (I also love the
    theme/design), I don’t have time to go through it all at the
    moment but I have saved it and also included your RSS feeds, so
    when I have time I will be back to read a lot more, Please do keep up the excellent jo.

  24. Fantastic blog post.Thanks Again. Cool.

  25. Say, you got a nice article post.Really thank you! Really Great.

  26. What i don’t understood is in reality how you are now not actually much more smartly-preferred than you
    may be right now. You are so intelligent. You recognize therefore
    significantly in the case of this subject, made
    me personally consider it from numerous
    numerous angles. Its like women and men aren’t fascinated unless it’s something to do with Woman gaga!
    Your personal stuffs great. At all times care for it up!

  27. I appreciate you sharing this blog article.Much thanks again. Really Great.

  28. Great, thanks for sharing this blog.Really looking forward to read more. Really Cool.

  29. Hey there this is somewhat of off topic but I was wondering
    if blogs use WYSIWYG editors or if you have to manually code with HTML.
    I’m starting a blog soon but have no coding experience so
    I wanted to get guidance from someone with experience.
    Any help would be enormously appreciated!

  30. Appreciate you sharing, great article.Thanks Again. Really Cool.

  31. If you would like to get a great deal from this
    paragraph then you have to apply these methods to your won webpage.

  32. wow, awesome blog article.Thanks Again. Fantastic.

  33. Thanks a lot for the blog.Thanks Again. Keep writing.

  34. It’s perfect time to make some plans for the longer
    term and it is time to be happy. I’ve read this put up and
    if I could I wish to counsel you some attention-grabbing
    things or advice. Maybe you can write subsequent articles regarding this article.
    I want to learn more issues approximately it!

  35. Im thankful for the blog post. Cool.

  36. Fantastic article post.Thanks Again. Will read on…

  37. Really enjoyed this blog.Really thank you! Fantastic.

  38. Appreciate you sharing, great post. Fantastic.

  39. Muchos Gracias for your blog article.Really thank you! Will read on…

  40. Thanks again for the article post.Thanks Again. Awesome.

  41. Great, thanks for sharing this article.Thanks Again. Want more.

  42. With havin so much content and articles do you ever run into any problems of plagorism or copyright infringement?
    My website has a lot of exclusive content I’ve either authored myself or outsourced
    but it seems a lot of it is popping it up all
    over the internet without my permission. Do you know any techniques to help
    prevent content from being ripped off? I’d definitely appreciate it.

  43. Looking forward to reading more. Great blog post.Thanks Again. Want more.

  44. Really informative blog article.Much thanks again. Awesome.

  45. Thank you for your blog article.Thanks Again. Really Cool.

  46. I loved your article post.Thanks Again. Want more.

  47. Hey, thanks for the article.Really looking forward to read more. Fantastic.

  48. Thanks very interesting blog!

  49. Very good article.Really thank you! Much obliged.

  50. Major thankies for the blog post.Much thanks again. Keep writing.

  51. Thanks so much for the post.Really thank you! Really Great.

  52. Hi, yes this piece of writing is genuinely pleasant and
    I have learned lot of things from it on the topic of blogging.

    thanks.

  53. I read this post fully concerning the difference of
    newest and earlier technologies, it’s remarkable article.

  54. Appreciation to my father who informed me about this webpage,
    this weblog is truly remarkable.

  55. wow, awesome blog post.Really looking forward to read more. Really Cool.

  56. Major thanks for the blog article.Thanks Again. Keep writing.

  57. I think this is a real great blog post. Much obliged.

  58. I’m not that much of a internet reader to be honest but
    your sites really nice, keep it up! I’ll go ahead and bookmark your site to come
    back in the future. Cheers

  59. I really enjoy the post. Keep writing.

  60. Very good article post.Really looking forward to read more. Keep writing.

  61. I think this is a real great blog article.Really looking forward to read more. Want more.

  62. Hey, thanks for the article post.Much thanks again. Awesome.

  63. Hey! I know this is somewhat off topic but I was wondering if you knew where I could find a captcha plugin for
    my comment form? I’m using the same blog platform as yours and I’m having problems finding one?
    Thanks a lot!

  64. I quite like reading through an article that can make people
    think. Also, thank you for permitting me to
    comment!

  65. Say, you got a nice blog article.Much thanks again. Cool.

  66. Thanks a lot for the blog post.Really looking forward to read more. Want more.

  67. Wonderful beat ! I would like to apprentice while you amend your web site, how can i subscribe for
    a blog web site? The account aided me a acceptable deal.
    I had been tiny bit familiar of this your broadcast offered vibrant clear concept

  68. Major thanks for the blog.Much thanks again. Really Great.

  69. I appreciate you sharing this blog article.Really looking forward to read more. Keep writing.

  70. Major thankies for the article post.

  71. Appreciate you sharing, great article.Much thanks again.

  72. Really informative blog article. Really Cool.

  73. Wow, great blog.Much thanks again. Really Great.

  74. I really liked your article post.Thanks Again. Really Great.

  75. A big thank you for your blog post.Really thank you! Great.

  76. Im grateful for the blog post.Really looking forward to read more. Really Great.

  77. Pretty great post. I simply stumbled upon your blog and wished to
    say that I’ve really enjoyed surfing around your weblog posts.
    In any case I will be subscribing to your feed and I hope you write again soon!

  78. Thanks again for the post.Really thank you! Cool.

  79. Great article post.Much thanks again. Really Cool.

  80. A big thank you for your blog.Really thank you! Want more.

  81. Very informative article post.Thanks Again. Really Cool.

  82. Fantastic article post. Cool.

  83. Every weekend i used to go to see this web site, because i wish for enjoyment, as this this website conations truly nice
    funny information too.

  84. This is one awesome article post. Great.

  85. What’s up i am kavin, its my first time to commenting
    anywhere, when i read this post i thought i could also make comment due to this sensible piece of writing.

  86. “4 Songs for the Club” Is a 4 song CD-EP from B-Rock, For Dj’s and Bars and Dance clubs ..”Dance”Features Rockman doing the electronic Vocals on the Chorus. A hand clapping song to get people on tha dance floor ….”Mix It With Tha Water”. Features B-Rocks Team member Pif .. Tha song is an urban street tale with a great Trap Beat….”I Like It Straight” is Bound to be a New Club/ Bar Anthem for the DJ’s to get the crowds up on their feet and to get another drink..LOL…and “Crack Them bottle (Get Fucked Up)” well that’s a story that all party goers live on the weekend! … 4 Dance Hits 4 tha Club.. a great EP for any DJ to have

  87. I think this is a real great article. Really Cool.

  88. I appreciate you sharing this article.Really thank you! Awesome.

  89. Hi there, this weekend is fastidious designed for me, as this moment i am reading this enormous
    educational article here at my residence.

  90. A big thank you for your blog.Much thanks again. Fantastic.

  91. Heya i am for the first time here. I came across this
    board and I to find It really helpful & it helped me out a lot.
    I am hoping to give something back and help others like you aided me.

  92. Im grateful for the blog post.Really looking forward to read more.

  93. Hey, thanks for the blog.Thanks Again. Really Great.

  94. Awesome blog. Fantastic.

  95. Fantastic article.Really thank you! Want more.

  96. Major thankies for the blog post.Much thanks again. Much obliged.

  97. Thanks a lot for the article post. Fantastic.

  98. Appreciate you sharing, great blog.Really looking forward to read more. Want more.

  99. Muchos Gracias for your blog article.Thanks Again. Will read on…

  100. Major thankies for the article. Will read on…

  101. Fantastic blog article.Really looking forward to read more. Cool.

  102. Really appreciate you sharing this article.Really thank you!

  103. Very neat article post.Much thanks again. Awesome.

  104. I truly appreciate this blog. Want more.

  105. Awesome article.Much thanks again. Fantastic.

  106. I really liked your blog article.Much thanks again. Awesome.

  107. A big thank you for your article.Really thank you! Cool.

  108. Enjoyed every bit of your post. Keep writing.

  109. Great blog.Much thanks again. Much obliged.

  110. My countless comments are like A sinking sea, without a response. There is no longer your footprint in the space, but in my heart, You still occupy an important position, and hesitate to leave.

  111. This is one awesome blog post.Much thanks again. Great.

  112. Great, thanks for sharing this blog.Much thanks again. Want more.

  113. Thanks for ones marvelous posting! I genuinely enjoyed reading it,
    you are a great author.I will be sure to bookmark your blog and will come back down the road.
    I want to encourage one to continue your great posts,
    have a nice weekend!

  114. Hey, thanks for the blog.Much thanks again. Awesome.

  115. It is not my first time to visit this web page, i am visiting this
    site dailly and take nice information from here every day.

  116. Fantastic blog post.Really thank you!

  117. Awesome post.Thanks Again. Fantastic.

  118. Really informative blog.Really looking forward to read more. Really Cool.

  119. Great post.Thanks Again. Will read on…

  120. I loved your blog.Much thanks again. Want more.

  121. Horn Pflanzliches Viagra Erfahrungen Buy Amoxicillin Without Rx Order Metronidazole 200mg Online Canada Cialis Amoxicillin Mg Orlistat Canada Propecia Dosis 5 Alfa Reductasa

  122. I loved your article.Much thanks again. Great.

  123. Very good blog.Much thanks again. Really Great.

  124. Thanks again for the post. Great.

  125. Great blog post. Keep writing.

  126. I really enjoy the post.Much thanks again. Will read on…

  127. I really enjoy the blog article.Thanks Again.

  128. wow, awesome blog.Much thanks again. Awesome.

  129. Really appreciate you sharing this article.Much thanks again. Cool.

  130. I loved your blog post.Really looking forward to read more.

  131. When someone writes an paragraph he/she maintains the thought of a
    user in his/her brain that how a user can know it.
    Therefore that’s why this piece of writing is amazing.
    Thanks!

  132. High EQ is mainly to make others happy; high IQ is mainly to make yourself happy; IQ is not high and EQ is not high, mainly because you are not happy or not to make others happy.

  133. I really enjoy the blog post.Much thanks again. Awesome.

  134. I think this is a real great article post.Thanks Again. Will read on…

  135. wow, awesome blog article.Really looking forward to read more. Fantastic.

  136. I think this is a real great blog. Will read on…

  137. Just hate me for being too young to see the tenderness behind his little tricks.

  138. Thanks for the post.Really thank you! Will read on…

  139. Great article.Really looking forward to read more. Really Great.

  140. wow, awesome article post.Thanks Again. Much obliged.

  141. Great blog article.Really thank you!

  142. Major thanks for the blog article.Thanks Again. Great.

  143. Thanks again for the blog article.Thanks Again. Keep writing.

  144. Very good blog.Much thanks again. Really Great.

  145. Really enjoyed this article.Really looking forward to read more. Cool.

  146. I value the blog post.Really thank you! Keep writing.

  147. Major thanks for the post.Thanks Again. Want more.

  148. I think this is a real great blog.Really thank you! Want more.

  149. A round of applause for your blog post.Really thank you! Really Great.

  150. I could not resist commenting. Well written!

  151. Very good article.Really thank you! Really Great.

  152. Really enjoyed this blog post. Keep writing.

  153. Looking forward to reading more. Great article post.Really thank you! Great.

  154. Thank you ever so for you post. Will read on…

  155. Thank you for your article post.Really thank you! Much obliged.

  156. I really liked your blog article. Keep writing.

  157. wow, awesome article.Thanks Again. Keep writing.

  158. Thanks again for the post.Thanks Again. Much obliged.

  159. I loved your blog article.Thanks Again. Great.

  160. I cannot thank you enough for the blog post. Cool.

  161. Some things turn around for a lifetime. I didn’t know each other at first, but finally I didn’t know each other. If love is just passing by, why bother here. Some love, had to settle each other, suddenly looking back, I can no longer tell.

  162. If you want to grow your knowledge just keep visiting this web page and be
    updated with the newest news update posted here.

  163. Looking forward to reading more. Great blog.Much thanks again. Really Cool.

  164. Appreciate you sharing, great blog post.Really thank you! Awesome.

  165. Very neat article post.Thanks Again. Great.

  166. Appreciate you sharing, great blog article.Much thanks again. Will read on…

  167. Major thanks for the article. Keep writing.

  168. wow, awesome post.Really thank you! Cool.

  169. Thank you for your article post.Really thank you! Really Cool.

  170. Very informative blog.Really thank you! Great.

  171. Really informative post. Really Cool.

  172. A round of applause for your blog post.Really thank you! Keep writing.

  173. Im grateful for the blog post.Really looking forward to read more. Will read on…

  174. Awesome blog post.Thanks Again. Really Cool.

  175. Really informative article post.Much thanks again. Really Cool.

  176. Muchos Gracias for your blog article.Really thank you! Really Cool.

  177. I loved your blog post.Really looking forward to read more. Really Great.

  178. Great, thanks for sharing this blog article. Fantastic.

  179. Enjoyed every bit of your article post. Really Cool.

  180. Thanks so much for the article.Much thanks again. Will read on…

  181. Appreciate you sharing, great article post.Much thanks again. Cool.

  182. Very good article.Really looking forward to read more. Much obliged.

  183. I truly appreciate this article. Really Great.

  184. Wow, great blog post.Really looking forward to read more. Keep writing.

  185. Major thanks for the post.Thanks Again. Want more.

  186. Enjoyed every bit of your blog article.Really thank you! Will read on…

  187. A round of applause for your post. Keep writing.

  188. Im obliged for the blog post.Really looking forward to read more. Want more.

  189. I really like and appreciate your blog article. Great.

  190. Awesome blog article.Much thanks again. Awesome.

  191. Thanks for the blog article.Really thank you! Fantastic.

  192. Thanks-a-mundo for the article.Much thanks again. Much obliged.

  193. Thanks again for the article.Really looking forward to read more. Fantastic.

  194. wow, awesome article post.Much thanks again. Really Great.

  195. Thanks again for the blog article.Really looking forward to read more. Fantastic.

  196. Thank you for your blog article. Cool.

  197. Thanks again for the article.Really thank you! Will read on…

  198. Very informative blog post.Thanks Again. Really Cool.

  199. Enjoyed every bit of your article post.Thanks Again.

  200. I cannot thank you enough for the blog.Thanks Again. Will read on…

  201. Thanks-a-mundo for the blog post.Really thank you! Keep writing.

  202. I think this is a real great blog article.Really thank you! Great.

  203. I really like and appreciate your blog.Really looking forward to read more. Really Great.

  204. Thanks so much for the blog post.Really looking forward to read more. Much obliged.

  205. A round of applause for your blog article.Thanks Again. Keep writing.

    • alcohol rehab clinic
    • 2020年 2月 26日

    rehab centers in bronx ny rehab grand rapids celebrity rehab facilities heroin addiction cure sault tribe health center

  206. Thanks for sharing, this is a fantastic post.Really thank you! Awesome.

  207. I really like and appreciate your blog.Really thank you! Much obliged.

  208. Fantastic article post.Really thank you! Awesome.

  209. Thanks for the blog.Much thanks again.

  210. Awesome blog.Really thank you! Want more.

  211. If you desire to get much from this piece of writing then you have
    to apply these techniques to your won website.

  212. Great, thanks for sharing this blog.Really thank you! Much obliged.

  213. Appreciate you sharing, great article.Much thanks again.

  214. I really enjoy the post.

  215. I cannot thank you enough for the article post.Thanks Again. Much obliged.

  216. I truly appreciate this article. Awesome.

  217. Major thanks for the post.Really looking forward to read more. Fantastic.

  218. Muchos Gracias for your blog.Really looking forward to read more. Will read on…

  219. I really like and appreciate your blog. Cool.

  220. Thanks so much for the blog.Really looking forward to read more. Really Cool.

  221. Wow, great blog article.Really looking forward to read more. Much obliged.

  222. I appreciate you sharing this article. Really Great.

  223. Very neat article. Really Great.

  224. Im grateful for the blog post.Really looking forward to read more. Will read on…

  225. Wow, great blog article. Awesome.

  226. Wow, great blog article.Much thanks again. Will read on…

  227. Im thankful for the blog.Much thanks again. Cool.

  228. I appreciate you sharing this blog post.Really looking forward to read more. Really Cool.

  229. I loved your article post.Much thanks again. Great.

  1. この記事へのトラックバックはありません。