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

筋トレの効果とは?

筋トレをこれから始めたいという方や、筋トレを始めてもなかなか効果が感じられずに途中で止めてしまったという方はありませんか?私たちがよく言う「筋トレ」とは「筋肉トレーニング」のこと。筋肉に一定の負荷をかけることで筋肉量をアップさせることです。いつまでも自分の足で歩き、健やかな生活を送るためにはある程度の筋肉が必要です。私たちが何気なくしている「歩く」「立つ」「座る」といった日常的な動作も加齢とともに筋肉量が減ってしまうと、スムーズに行えなくなってしまいます。また、筋肉量を増やすことで血液の流れや新陳代謝が良くなるので、美容や健康にも効果的と言われています。ポイントは「適度な筋肉をつける」ことであり、健やかな日常生活を送ることが目的であれば、決して筋肉がモリモリ付いたマッチョになる必要はありません。

よくある質問として「筋トレを始めていつ頃に効果が出ますか」ということに関してですが、個人差こそあれ、1日や2日程度の筋トレをしてすぐに効果が現れることは残念ながらありません。「筋肉がつく」というのは、筋トレすると筋線維が壊れてより太い筋線維になるべく回復するのですが、1回あたりでの回復は小さく、週2回の筋トレを2ヶ月位続けたところで効果が出てくると言われています。ちなみに筋肉痛というのは、この筋線維が回復しようとする際に生じる痛みのことです。よくある間違ったトレーニング法として、筋トレを始めたばかりの方が筋肉痛を感じながらも毎日トレーニングをすることがあるようですが、筋肉痛を感じている間は筋トレをお休みするのが正しい筋トレのやり方です。痛みを感じながらの筋トレは、筋肉が育たないばかりではなく、痛みをカバーしながら行うのでフォームが乱れたり、場合によってはケガなどの原因にもなってしまいます。

 女性にうれしい、筋トレの効果

一昔前であれば、筋トレと言えば男性がするものというイメージがありましたが、最近では老若男女問わずいろいろな年代・性別の方に筋トレ実践者が増えているようです。なかでも、30~50代位の女性の方で健康や美容への意識の高い方が、筋トレを始めるケースもじわじわ増加中です。もちろんトレーニングする内容によっても効果は異なりますが、こうした女性達が筋トレをすることで得られるうれしい効果はいろいろあります。まず、お腹周りなど気になる脂肪を落として、ヒップアップ・バストアップの効果が得られるということです。ダイエットをする女性がまず行うことは「食事の量を減らす」ですが、筋トレなど運動をせずに食事量だけを減らすと、脂肪と同時に筋肉も減ってしまい、これがリバウンドなどの原因になります。筋トレをしながらのダイエットでは、筋肉量はキープできるので、リバウンドする可能性は比較的少なく、また胸筋や尻筋なども鍛えられるのでヒップアップ・バストアップが期待できます。

また、筋トレを行うと成長ホルモンが分泌されます。この成長ホルモンは別名として「若返りホルモン」とも呼ばれ肌を美しく保ちたいという女性には大切なホルモンです。肌の新陳代謝やターンオーバーを促してくれます。肌をきれいに保つには、睡眠や食事も大切ですが、これからは筋トレもぜひ取り入れてみてください。

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