ストレッチは筋トレに効く?筋トレとの違いと効果の仕組みを2つ紹介!

筋トレとストレッチの違いとは

健康・美容にメリットがある筋トレとストレッチですが、これら2つの役割は大きく異なるため、しっかりとその特徴を知って取り組むことが欠かせません。

まず、筋トレとはその名の通り、筋肉の増強を目的とするトレーニングのことで、具体的には筋肉に大きな負荷を与えて刺激し、成長を促していきます。この際、特に筋肉を収縮させる動作が基本的に筋肥大につながりやすいということも覚えておきましょう。筋トレはストレッチと比べて重量のある器具を使うなどして筋肉の限界に近い負荷を与えていくため、一般的に「筋肉痛」と呼ばれる痛みがトレーニング後に起こりやすいです。

筋肉の収縮に重点を置く筋トレに対し、ストレッチは英語で「伸ばす、伸びる」という意味があるように、筋肉を伸ばす動作のことを指します。筋トレほど大きな負荷はかからないため、正しい方法で取り組めば筋肉痛が起こることは少なく、筋トレのように器具を使うことはあまりないという特徴があります。

このように、筋トレとストレッチはそれぞれ「収縮する」、「伸ばす」といった真逆の動作を重視しているという特徴があります。

筋トレの効果を高めるストレッチの仕組み

対になる役割を持つ筋トレとストレッチですが、実際にはこれら2つは相互に関わり合い、体にメリットをもたらします。

まず、筋トレでは重い重量を扱ったり、集中的に一つの筋肉に負荷を与えたりすることが多いため、怪我が起こることが少なくありません。そして、ストレッチで筋肉を伸ばすことは筋トレ前のウォーミングアップの役割を持つことがわかっており、筋トレに取り組む際に怪我のリスクを軽減することができます。

次に、筋トレでは筋肉の疲労を重ねていくことが必要ですが、翌日の活動や次のトレーニングに支障が出ないように、同時にこの疲労を取り除いていく必要もあります。この時、ストレッチで筋肉を伸ばす動作は筋トレで溜まった疲労物質である乳酸を体の中で循環させやすくし、筋トレ後の疲労感を和らげる効果があります。

疲労回復効果という点以外に、ストレッチにおける可動域の拡大も筋トレにポジティブな影響をもたらします。ストレッチを続けていると、「体が柔らかくなる」というように、筋肉が解れていく作用と関節の動作がスムーズになる作用が働きます。これによって腕を曲げたり伸ばしたりする動作や、脚を上げる・下げるといった動作がしやすくなります。そして、近年では筋トレにはストレッチのような伸ばす動作も大きな役割を果たしていることがわかっており、収縮とともに意識すべきものとして位置付けられています。

さらに詳しく説明すると、筋トレでは筋肉を伸ばせる範囲が広がればその分、収縮の幅・負荷も大きくなるということです。そのため、ストレッチによって可動域が広がると、より大きく腕や脚を伸ばすことができ、筋トレにおいて十分な負荷をかけやすくなります。

以上のように、筋トレを行う場合は適度なストレッチを心がけることで、重い負荷による怪我の可能性を下げることができます。さらに、筋トレ後の筋肉の疲労を取り除くことができ、関節の可動域の拡張によってより大きな負荷を筋肉かけやすくなって筋肥大が起こりやすくなります。

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  2. 筋トレの定番!みんなが憧れる「シックスパック」と腹筋の種類

  3. 筋トレインストラクター認定試験口コミ評判

  4. 増量期と減量期?特徴と一般的な筋トレへの応用方法2選!

  5. 筋トレ手法の豆知識4選!マッチョになるための筋トレの工夫とは

  6. 更年期を乗り越えよう!筋トレによる女性ホルモンのバランス改善法

  7. 熱心な方ほど逆効果になりやすい?必見、筋トレとストレッチの注意点

  8. 筋肉の回復を促すタンパク質とは?筋トレ時に役立つ栄養は2つある!

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