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?

筋トレ時の休息とトレーニング後の休息

筋トレにおいてトレーニングそのものと同じくらい重要なものに休息が挙げられますが、筋トレに取り組んでいる方は意外と睡眠や休息の重要性を見落としがちです。よくある筋トレに関する誤解に「さぼると筋肉が衰える」というものがありますが、実際には筋トレにはトレーニング中の休息やトレーニングをしない日が欠かせないものです。そこで、下記ではまず2種類の休息とその効果について解説します。

1つ目の休息は筋トレの1セットごとに取るもので、一般的に「インターバル」と呼ばれることが多いです。筋肉には瞬発力に関わる速筋という部分と、一時的で大きな力を出すための遅筋という部位があり、筋トレで目指すのは後者の遅筋を鍛えることです。遅筋を鍛えるには、最初の1セットにおいて10回程度で限界が来る負荷に強度を設定し、2~3セットのトレーニングをすることが基本です。この際、1セットごとにインターバルを挟まないと速筋の筋トレになってしまい、筋肥大が十分に見込めなくなってしまいます。また、遅筋を鍛える筋トレでは1回1回の負荷が大きいため、インターバルなしに連続して回数を重ねると怪我の原因になるので注意しましょう。

次に筋トレに必要な休息のパターンには、筋トレ後の睡眠をしっかり取ることと、次の筋トレまで期間を空けるというものがあります。睡眠は細胞の回復に関わる生理活動なので、もちろん筋肉の回復にも大きく関係しており、規則正しい睡眠習慣が筋トレには欠かせません。また、筋トレでは筋肉の損傷と回復を繰り返しますが、損傷から回復までの期間は部位や強度によって異なるものの、最低でも1日から2日必要です。この間に筋トレをしてしまうと炎症を起こしている筋肉をさらに傷つけることになり、筋肥大とは逆に筋肉が細くなってしまう恐れがあります。

以上の2つの休息の取り方を理解し、自分の筋トレ習慣にうまくインターバル・睡眠・次回の筋トレまでの休息を取り入れていきましょう。

休息の原則を基にした筋トレの頻度とは?

インターバルは実際にトレーニングに取り組んでいる際に重要となる休息ですが、1日から2日筋トレの間隔を空けることは筋トレのスケジュール全体に影響します。そのため、筋トレのプランは部位ごとの休息期間を意識しながら組んでいくことが大切です。

まず、胸筋などの大きな筋肉は回復まで時間がかかることが多く、基本的に2~3日ほど間隔を空けておくことを覚えておきましょう。このことから、大きな筋肉である体幹筋は週2~3程度の頻度で筋トレを行った方が良いということがわかります。ただし、腹筋に関しては他の体幹筋に比べると回復が早い傾向にあり、筋肉痛がなければ24時間以上おいて取り組んでも筋肥大の効果を期待できます。

体幹筋とは逆に、腕の筋肉やふくらはぎ、首などの細かい部位の筋肉は2日ほどで回復していることが多いです。しかし、細かい部位を鍛えようとすると筋トレの種目が多くなりがちなので、週3程で一部を体幹筋の筋トレと同じ日に行い、残りを別の日に行うというようにトレーニング頻度を分散させ、しっかりと各部位を休ませましょう。

以上の目安を基に、筋肉痛が続いていたり大きな負荷で筋トレをしたりした際には休息期間を延ばすなど、調節しながら筋トレの頻度を設定することがお勧めです。

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