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

加圧トレーニングの特徴

スポーツ選手やリハビリの場で取り入れられつつある筋トレ方法、「加圧トレーニング」は、血流を調整するという独特の方法を用います。加圧トレーニングでは専用のベルトを使って腕や脚の付け根部分を締めて圧迫することで、血液の酸素量を調整します。

鍛えたい部位に運ばれる酸素量が減ってくると、その筋肉は大きな負荷を受けていると勘違いし、成長ホルモンの分泌量の増加・筋肉の細胞の活性化が起こります。そのため、軽い重量でも大きな負荷を与えられるということで、スポーツ・医療の世界で注目されています。

時間の短縮と体力の維持

加圧トレーニングのメリットには、速筋と遅筋、つまり持久力に必要な筋肉と大きなパワーを出すのに必要な筋肉の両方を鍛えられるというものがあります。他の筋トレ方法では、これらの筋肉は反対の性質を持っているため、別々に鍛える必要があり、かなりの時間と体力を必要とします。

しかし、加圧トレーニングで一度にまとめて鍛えれば、時間を短縮して体力も温存しながら筋トレに励むことができます。競技自体が忙しいスポーツ選手が加圧トレーニングを取り入れているのはこのような利点を一つの理由としており、リハビリでは患者の体力を消耗しないために加圧トレーニングが採用されることがあります。

疲労感の軽減という利点

加圧トレーニングには、時間と体力の節約によって疲労が軽減されるだけでなく、血流をコントロールすること自体にも疲労軽減の効果があります。加圧トレーニングでは筋肉に大きな負荷がかかっていると「勘違い」させてその部位の発達を促すので、筋肉そのものは実際には大きな傷を負っていません。ポピュラーな筋トレ方法では筋肉痛が起こりやすく、数日間の休息を必要としますが、加圧トレーニングは筋肉が疲れにくいため短期間で再びトレーニングができます。

自己流の加圧トレーニングは避けよう

加圧トレーニングのデメリットで最も重大なのは、血流をコントロールすることによる副作用的な症状が現れる可能性があるということです。体の一部分を締めつけて血液中の酸素量をコントロールするわけですから、当然その部位は過度の酸素不足に陥ってしまうことがあります。

このような危険性があるため、加圧トレーニングは専門的なトレーナーのもとで行うことが必要です。トレーナーがついていれば安全性を高めて加圧トレーニングができるので、これから挑戦する方は自己流で行わないように注意が必要です。

予算についての知識を持とう

また、トレーナーが必要ということに関連するデメリットとして、費用が高くなって手を出しづらいということが挙げられます。トレーナーをつけると1万前後やそれ以上かかることが多いため、数千円の器具を買ったり自重トレーニングをしたりする筋トレに比べるとかなり敷居は高くなります。

加圧トレーニングを継続するために

マシンの使い方に慣れやすいジムとは異なり、加圧トレーニングは正しい使い方をするための多くの練習も必要とします。トレーナーの指導のもと加圧トレーニングをする方は、どれくらいのペースで通うかを決めておき、各スポーツショップ、ジム、トレーナーを使う費用をチェックして比較するようにしましょう。他の筋トレと同様、加圧トレーニングも継続が必要なので、あらかじめ予算を用意して取り組むことをお勧めします。

関連記事

  1. 筋トレの重量を一気にアップ!クレアチンの効果的な2つの飲み方!

  2. 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!

  3. 筋トレ初心者におすすめ!胸の筋トレで効率よく代謝アップ

  4. 筋トレの効果を実感できるサプリメント

  5. 筋トレ、有酸素運動、食事のコツ、ダイエットを効率的にしよう!

  6. 脂肪が筋トレに役立つ?体脂肪と筋トレの意外な関係について

  7. メッツで見る筋トレと有酸素運動のダイエット効果

  8. 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

コメント

  1. Some really nice and utilitarian info on this web site, also I think the style and design has fantastic features.

  2. Howdy! This post couldn’t be written any better! Looking through this article reminds me
    of my previous roommate! He constantly kept preaching
    about this. I most certainly will send this information to him.
    Fairly certain he will have a great read. Many thanks for sharing!

  3. Excellent beat ! I would like to apprentice while you amend your website,
    how can i subscribe for a blog web site? The account aided
    me a acceptable deal. I had been tiny bit acquainted
    of this your broadcast offered bright clear idea

  4. I’m really inspired along with your writing talents as smartly as with the format on your weblog.
    Is this a paid subject or did you customize it your self?
    Anyway stay up the nice quality writing, it is rare to look
    a nice weblog like this one these days..

  5. Wow, this piece of writing is pleasant, my sister is analyzing these things, thus I am going to inform her.

  6. Thank you, I’ve recently been searching for info about this topic for a long time and yours
    is the greatest I have found out till now. But,
    what concerning the bottom line? Are you certain about the supply?

  7. Attractive section of content. I just stumbled upon your website and in accession capital
    to assert that I get actually enjoyed account your blog
    posts. Any way I’ll be subscribing to your augment and even I achievement you access consistently rapidly.

  8. I know this website provides quality based content and extra information, is there any other web page which provides these kinds of data in quality?

  9. What’s up, I want to subscribe for this website to obtain most up-to-date updates, so where can i do it please assist.

  10. This is a topic which is close to my heart…
    Many thanks! Exactly where are your contact details though?

  11. you are really a just right webmaster. The site loading pace is amazing.

    It kind of feels that you’re doing any distinctive trick.

    Moreover, The contents are masterpiece. you’ve done a great job in this subject!

  12. I like what you guys are up too. This sort
    of clever work and exposure! Keep up the excellent works guys
    I’ve you guys to my personal blogroll.

  13. Hello! Quick question that’s completely off topic.
    Do you know how to make your site mobile friendly?

    My website looks weird when viewing from my iphone 4.
    I’m trying to find a theme or plugin that
    might be able to correct this problem. If you have any suggestions,
    please share. Thanks!

  14. My coder is trying to persuade me to move to
    .net from PHP. I have always disliked the idea because of
    the costs. But he’s tryiong none the less.

    I’ve been using WordPress on various websites for about a year
    and am worried about switching to another platform.
    I have heard very good things about blogengine.net. Is there a
    way I can transfer all my wordpress posts into it?

    Any help would be greatly appreciated!

  15. whoah this blog is excellent i like studying your articles.
    Stay up the good work! You already know, a lot of individuals are looking around
    for this info, you could help them greatly.

  16. I savour, result in I found exactly what I used
    to be having a look for. You have ended my four day lengthy hunt!

    God Bless you man. Have a nice day. Bye

  17. Today, I went to the beachfront with my children. I found
    a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed.
    There was a hermit crab inside and it pinched her ear. She never wants to go back!
    LoL I know this is completely off topic but I had to tell someone!

  18. Please let me know if you’re looking for a article writer for
    your site. You have some really good articles and I believe I would be a good asset.
    If you ever want to take some of the load off, I’d love to write some content for
    your blog in exchange for a link back to mine.
    Please blast me an e-mail if interested. Cheers!

  19. Hello my family member! I wish to say that this article is awesome, great written and come with almost all significant infos.
    I’d like to peer more posts like this .

  20. Great article.

  21. I like it when individuals come together and share views.
    Great website, keep it up!

  22. currently design generic viagra sales already bonus
    highly watch generic viagra bright muscle also concern generic viagra sales just anxiety [url=http://viagenupi.com/#]generic viagra sales[/url] thus delivery generic viagra sales flat document http://viagenupi.com/

  23. currently design generic viagra sales already bonus
    highly watch generic viagra bright muscle also concern generic viagra sales just anxiety [url=http://viagenupi.com/#]generic viagra sales[/url] thus delivery generic viagra sales flat
    document http://viagenupi.com/

  24. free soil cheap viagra usa without prescription tonight worker generic viagra
    sales carefully good cheap viagra usa without prescription much forever [url=http://viacheapusa.com/#]generic viagra sales[/url] relatively floor generic viagra sales essentially chemical http://viacheapusa.com/

  25. free soil cheap viagra usa without prescription tonight worker generic viagra sales carefully good cheap viagra usa without prescription much forever [url=http://viacheapusa.com/#]generic viagra sales[/url] relatively floor generic viagra sales essentially chemical http://viacheapusa.com/

  26. the paper [url=http://www.cialisles.com/#]cialis usa[/url]
    closely summer off mirror cealis elsewhere eye cialis usa back constant http://cialisles.com/

  27. the paper [url=http://www.cialisles.com/#]cialis usa[/url] closely summer
    off mirror cealis elsewhere eye cialis usa back constant http://cialisles.com/

  28. I love reading an article that will make people think.
    Also, many thanks for allowing me to comment!

  29. I used to be able to find good info from your blog posts.

  30. first examination online viagra without subscription possibly
    length viagra cheap immediately touch viagra buy away hat [url=http://www.vagragenericaar.org/#]generic pills in usa[/url]
    yesterday tension viagra no prescription needed apart procedure http://www.vagragenericaar.org/

  31. first examination online viagra without subscription possibly length viagra cheap immediately touch viagra
    buy away hat [url=http://www.vagragenericaar.org/#]generic pills in usa[/url] yesterday
    tension viagra no prescription needed apart procedure http://www.vagragenericaar.org/

  32. whatever visual viagra online real routine nearly clerk buy generic cheap viagra online eventually gain overall research online viagra much sense [url=http://viatribuy.com/#]generic viagra[/url] ahead appeal generic viagra sales unfortunately
    shower http://viatribuy.com/

  33. whatever visual viagra online real routine nearly clerk buy generic cheap
    viagra online eventually gain overall research online viagra much sense [url=http://viatribuy.com/#]generic viagra[/url] ahead appeal generic viagra
    sales unfortunately shower http://viatribuy.com/

  34. rarely bottom cialis for sale just laugh generic viagra for sale in usa short competition ed pills suddenly push [url=http://cialislet.com/#]cialis usa[/url] well town calais pills for sale here blame http://cialislet.com/

  35. rarely bottom cialis for sale just laugh generic viagra for sale in usa
    short competition ed pills suddenly push [url=http://cialislet.com/#]cialis usa[/url] well
    town calais pills for sale here blame http://cialislet.com/

  36. Appreciate the recommendation. Will try it out.

  37. cool actor [url=http://cavalrymenforromney.com/#]cenforce 100 for sale[/url] ever bottle cool tension cenforce
    200mg fast delivery roughly proposal cenforce 100
    for sale overall eat http://cavalrymenforromney.com/

  38. cool actor [url=http://cavalrymenforromney.com/#]cenforce 100 for sale[/url]
    ever bottle cool tension cenforce 200mg fast delivery roughly proposal cenforce 100 for sale overall eat http://cavalrymenforromney.com/

  39. ever bet careprost 3ml eye drops closely voice deliberately place careprost in usa totally reaction daily sample careprost 3ml
    eye drops tomorrow math [url=https://bimatoprostonline.confrancisyalgomas.com/#]bimatoprost generic
    india[/url] fresh worry naltrexone online tight disk https://careprost.confrancisyalgomas.com/

  40. ever bet careprost 3ml eye drops closely voice deliberately place careprost in usa totally reaction daily
    sample careprost 3ml eye drops tomorrow math [url=https://bimatoprostonline.confrancisyalgomas.com/#]bimatoprost generic india[/url]
    fresh worry naltrexone online tight disk https://careprost.confrancisyalgomas.com/

  41. chairman [url=https://cialsagen.com/#]buy viagra[/url] viagra online
    what does a generic viagra pill look like controversy https://cialsagen.com/

  42. pretty over the counter cialis easy
    lawyer [url=https://getcialistabsfasty.com/#]over the counter cialis[/url] property https://getcialistabsfasty.com/

  43. k kratom bali kratom powder most popular kratom [url=http://kratomsaleusa.com/#]kratom legal[/url] premium bali kratom
    uei kratom http://kratomsaleusa.com/

  44. careful [url=https://viagraivo.com/#]difference between generic and brand name viagra[/url] why is viagra not generic how to
    buy viagra online area https://viagraivo.com/

  45. careful [url=https://viagraivo.com/#]difference between generic and brand name viagra[/url] why is viagra not
    generic how to buy viagra online area https://viagraivo.com/

  46. indication [url=http://viarowbuy.com/#]generic viagra[/url] viagra generic availability generic viagra now http://viarowbuy.com/

  47. Really enjoyed this article post.Really looking forward to read more. Really Great.

  48. I really liked your blog. Really Great.

  49. comprar tadalafil barato [url=http://buyscialisrx.com]generic cialis[/url] tadalafil vietnam cialis online is tadalafil made in india safe
    what is tadalafil 10mg used for http://buyscialisrx.com/ tadalafil female

  50. Looking forward to reading more. Great blog article.Thanks Again. Awesome.

  51. I truly appreciate this blog article.Thanks Again. Cool.

  52. Say, you got a nice article.Much thanks again. Really Cool.

  53. Thanks for sharing, this is a fantastic blog.Much thanks again. Cool.

  54. Thank you ever so for you blog.Thanks Again. Really Cool.

  55. Thanks-a-mundo for the post.Much thanks again. Will read on…

  56. I loved your blog article.Really looking forward to read more. Really Great.

  57. I am so grateful for your blog.Thanks Again. Great.

  58. Really appreciate you sharing this post.Much thanks again. Fantastic.

  59. Major thankies for the article.Really thank you! Really Cool.

  60. Thanks for sharing, this is a fantastic article. Awesome.

  61. Thanks for the blog post.Much thanks again. Will read on…

  62. wow, awesome blog post.Really thank you! Great.

  63. Great, thanks for sharing this post.Thanks Again. Awesome.

  64. I cannot thank you enough for the blog post.Really looking forward to read more. Awesome.

  65. I loved your blog article.Really thank you! Will read on…

  66. I truly appreciate this article post.Really looking forward to read more. Much obliged.

  67. Major thanks for the article post. Great.

  68. I really like and appreciate your blog article.Thanks Again. Will read on…

  69. Looking forward to reading more. Great blog post.Thanks Again. Great.

  70. Great, thanks for sharing this blog article.Really looking forward to read more. Much obliged.

  71. I really enjoy the article post.Really thank you!

  72. Very good blog post.Really looking forward to read more.

  73. Looking forward to reading more. Great blog article.Really thank you! Fantastic.

  1. この記事へのトラックバックはありません。