筋肉は若々しさキープに必須?筋肉量・筋肉率低下によるリスクとは

筋肉量と筋肉率から、自分の筋肉を知ろう

筋トレをこれから始めたいという方はもちろん、すでに実践中という方にとっても、「どのくらいの筋肉を付けたらいいの?」という質問がよくあります。自分自身の筋肉量が、一般的に見て多いのか少ないのかを知っておくことは、筋トレを続ける上でも大切です。これを測る目安が「筋肉量」と「筋肉率」という考え方です。大和製薬会社の調査によれば、まず平均的な筋肉量の目安として、男性でBMI25.0未満の場合には22キロ、BMI25以上の場合には24キロです。女性の場合は、男性の平均値よりも少なく、MI25.0未満の場合には14キロ、BMI25以上の場合には17キロです。筋肉量を簡単に計算する方法としては、体重から、体重に体脂肪率を掛けて体脂肪の重量を算出したものを引き、それを2で割るとおおよその筋肉量が算出できます。

また筋肉率というのは、先ほどの筋肉量を体重で割って100を掛けた値です。年齢が若いほど高く、男性の方が女性よりも高い値となります。「筋肉量と筋肉率を計算(WAKWAK)」によれば、20代の男性は44パーセント、女性は39パーセント、30代の男性は37パーセント、女性は37パーセント、40代の男性は34パーセント、女性は33パーセント、50代の男性は31パーセント、女性は30パーセント、60代の男性は29パーセント、女性は26パーセント、70代の男性は25パーセント、女性は23パーセントとなっています。

 タイプ別、筋肉量・筋肉率の低下が招く不調とは?

筋肉量と筋肉率について、「筋肉量も筋肉率も少ない」「筋肉量は少ないが筋肉率は高い」「筋肉量は多いが筋肉率は低い」「筋肉量も筋肉率も多い」という4つのタイプに分けられます。まず、「筋肉量も筋肉率も少ない」のタイプは、最も筋トレが必要となるタイプで、運動不足の方に多くみられます。体脂肪が多く基礎代謝が低い場合も多く、そのまま放っておくと生活習慣病になるリスクも高まります。次に「筋肉量は少ないが筋肉率は高い」のタイプは、脂肪が少ないために、筋肉量が少なくても筋肉率が高くなるという状態です。そのため基礎代謝はあまり高くありません。筋肉量を増やすには、質のよいたんぱく質をしっかり取り、筋トレに励むようにしてください。そして、「筋肉量は多いが筋肉率は低い」タイプは、脂肪が多いために筋肉率が低くなっている方です。筋トレを継続しつつも、食生活の改善やウォーキングなどの有酸素運動をすることによって脂肪を減らすことが大切です。最後に「筋肉量も筋肉率も多い」は、最も理想的な状態です。

一般的に筋肉が少なくなることにより、さまざまな病気にかかりやすくなると言われています。例えば、肺炎、糖尿病、腎臓病、動脈硬化などです。筋肉量が増えることで、ホルモンの分泌や代謝が良くなるため、食べものの消化吸収がスムーズになり糖尿病になりにくく、血の巡りが良くなることで動脈硬化を予防することができます。先ほど示したとおり、筋肉は加齢とともに減少します。歳とともに筋肉が固くなり、脂肪が少なくなってしまうことも原因のひとつです。「エスカレータは使わずに階段を使う」などの小さな積み重ねも大切です。若いうちから少しずつでもいいので、筋トレを行うようにしましょう。

関連記事

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  2. 血液の流れを変える加圧トレーニングとは?使い方の3つの注意点

  3. 筋トレに必要な男性ホルモンの促進方法2つ!女性にも役立ちます

  4. 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!

  5. しっかり筋トレしっかり食事さらに効果を上げるメニュー

  6. 自分に合った正しい筋トレを!自重トレの3つのメリットとは

  7. 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

  8. 3種類のプロテインとは?それぞれの飲み方も徹底解説します!

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