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!

筋トレにおける増量期・減量期の考え方

プロのボディビルダーやスポーツ選手がよく使う筋トレの用語に「増量期・減量期」というものがありますが、この考え方は一般の方が筋トレを行う際にも重要です。

まず、筋肉が増えるということは「同化」と呼ばれる作用が働いていることであり、同化には十分な栄養が体にあることが大切です。逆に栄養が不足していると「異化」と呼ばれる作用が起こり、活動に必要なエネルギーを補うために筋肉の主成分となるタンパク質を分解していきます。

以上のような同化・異化の考え方から、筋トレに取り組んでいる期間にカロリーが少ない食事を摂ると効果を得づらいということがわかります。そのため、筋トレの期間に増量期を設け、栄養をたくさん摂って筋トレの効果を高めることが大切です。

しかし、増量期でひたすら栄養を摂っていると脂肪もついてしまい、筋トレによる綺麗なプロポーションが保てないというデメリットがあります。そこで、増えてしまった脂肪を減量期に減らしていき、引き締まった体を作っていくことが大切です。

筋トレの増量期では、一般的に1日に必要な1500カロリーから2000カロリーを上回る量を摂取することが勧められています。一方、減量期ではこの必要な量を500カロリー程度下回る量の摂取が大切です。

増量期とは筋肉の同化を促す期間、減量期とは異化で脂肪を減らす期間と言えますが、減量期の異化作用では脂肪と同時に筋肉も少し減少してしまいます。そのため、減量期にある程度筋肉が減ることを前提に増量期の筋トレで一気に筋肉をつけていくというポイントを覚えておきましょう。

日常生活の筋トレにおける増量・減量期の応用方法

上記で解説した増量と減量を続けていると、脂肪が多くつくことや食事の管理が難しいことが日常生活で起こりえます。プロのボディビルダーであれば徹底的に体型・食事管理をして増量期と減量期を繰り返せますが、それ以外の一般的な日常生活での筋トレに増量期・減量期を設ける場合は2つの工夫が必要です。

まず、筋トレの増量期ではタンパク質とともに炭水化物をしっかりと摂取することが多いですが、この期間での炭水化物の摂取は筋肉の同化とともに、脂肪の蓄積にも繋がります。そのため、仕事や美容面で太って見えることを避けたい場合、タンパク質を体重の2倍ほど摂取しながら炭水化物を少なめにすることがお勧めです。炭水化物を減らす際には、ごはんのお替りを避け、丼ものやラーメンの摂取量を抑えるなど、簡単な工夫で構いません。

次に、減量期を一般的な筋トレに取り組んでいる方が実践する場合、よく起こるのが低カロリーによる空腹感に耐えられず、かえって食べ過ぎてリバウンドするということです。このような事態を避けるためには、まずは全体的なカロリーを増量期より減らしつつ、食事の回数を分散させて増やすことが大切です。食事の回数が増えると空腹の頻度も減り、さらに一回当たりの食事量も減るため、空腹に苦しむことなく減量しやすくなります。

また、最近ではビタミンやタンパク質などの栄養成分をしっかりと摂取しつつ、おからのように体内で膨らみ空腹感を軽減する低カロリー食品も販売されています。このような食品の力を借りながら減量していくのも、筋トレのモチベーションを保つために効果的です。

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