筋トレの効果をより高めるために!身体の柔軟性をアップするストレッチ

そもそも、ストレッチとは?

本格的な運動を始める前に行う「ストレッチ」。私たちが何気なく使っている「ストレッチ」という言葉ですが、そもそもどんな意味を持つのでしょうか。英語のストレッチとは「筋肉を伸ばす」を意味しています。筋肉は筋繊維という束からできていて、その繊維はコラーゲンを含み伸縮するという特徴があります。筋肉の柔軟性を保ち可動域を高める効果のほか、ストレッチは通常深呼吸などをしながら行うことが多いため、本格的な運動に入る前などに心身のコンディションを整えたり、リラックスしたりする役目があります。

「ストレッチ」は、「静的ストレッチ」と「動的ストレッチ」大きく2種類に分かれます。一般的に「ストレッチ」と言った場合には「静的ストレッチ」を指すことが多く、文字通り静止してストレッチを行うことで、例えば前屈やアキレス腱伸ばしなどが挙げられます。お風呂あがりなど、身体が温まり筋繊維が伸びやすくなっている時に行うのが効果的です。一方、「動的ストレッチ」というのは、身体に反動をつけて筋繊維を伸ばすストレッチのことです。例えばラジオ体操(第一)などは、動的ストレッチになります。こちらは、静的ストレッチよりも負荷が高く、運動などをする前に行うのが効果的です。

 気になる、ストレッチの効果は?

ストレッチの効果を一言で言えば、「身体が柔らかくなる」ことです。硬直していた筋肉が柔らかくほぐれて、血液の巡りが良くなります。現代人によくある肩こりや腰痛は、ある部分の筋肉が固くなってしまったり、筋肉の固さのバランスが悪くなることによって起こることが多いのですが、ストレッチを習慣化することで身体が柔らかくなると、こうした肩こりや腰痛になりにくくなります。また、スポーツなどをする際に、身体が柔らかいと多少のアクシデントが起きてもケガをしにくくなります。さらに、身体が固い方に比べて身体が柔らかい方はエネルギーの消費量が多く、同じ運動をしても高い効果が期待できます。

ストレッチには、精神面でのリラックス効果もあります。ストレッチをすると前頭葉でのα波が増加し、副交感神経が活動し始めることが研究により明らかになっています。この副交感神経がはたらくと、身体はリラックスした状態になりやすく、例えば睡眠の質が良くなるなどの効果があります。また、ストレッチを習慣化することで、筋肉の血流も良くなるため、疲労回復をスムーズにする効果も期待できます。つまり、ストレッチを筋トレと合わせて行うことで、よりトレーニングの効果を高めることができます。

最後に、ストレッチをより効果的に行うためのポイントをご紹介します。まず、「どこの筋肉が伸びているかを意識しながらゆっくり行うこと」です。正しいフォームを確認しながら行うことにもつながります。1つのポーズにつき、最低でも20秒間はかけるようにしてください。次に、「ストレッチをする際には、呼吸を意識する」ということです。息を吐くときに筋肉を伸ばすようにしてください。そして、身体が固かったりすると慣れるまでは痛みを感じることもあると思いますが、「無理して伸ばそうとしない」ことも大切なポイントです。無理に筋肉を伸ばそうとすると、筋肉が縮もうとしてしまい逆効果です。

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