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筋トレ,トレーニング
筋トレ,トレーニング

風邪をひいた時に筋トレをしてもいい?風邪に対する筋トレの影響

筋トレ器具

風邪をひくとできるだけ汗をかいた方がいいということで、筋トレをする人もいるという話があります。一方で身体がだるいのは体内で免疫機能が風邪のウイルスと戦っている状態なので、ウイルスが戦いやすい環境を作るために、安静にしておいた方がいいという話も聞きます。

風邪をひいた時には筋トレをしてもいいのでしょうか。日常的に筋トレをしている人は気になる話題だと思います。そこで、風邪に対する筋トレの影響について紹介します。

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筋トレはウイルスの影響を受けやすくなる

筋トレ

風邪をひくと、体内に悪性のウイルスが侵入してしまい、身体に悪い影響を及ぼしている状態です。身体が弱っている時には、この悪性のウイルスの影響を受けやすくなります。風邪をひいているのに筋トレをすると、身体が疲れ切っている状態になり、免疫力が低下してしまいますので、風邪を悪化させてしまう要因になります。筋トレをしている人は一見、身体が丈夫そうに見えますが、実は免疫力の低下を常に体験している状態なのです。

特に、ハードなウエイトトレーニングをすると、筋肉だけでなく身体の疲労はピークになり、常に身体を限界まで鍛えるためにその都度免疫力が通常の人よりも低下することになります。したがって、ハードに筋トレする人ほど風邪をひきやすくなります。

風邪をひいている時は、筋トレは休もう

咳や鼻水くらいの風邪の症状であれば、筋トレをしても平気ですし、筋肉低下等もあまり見られないと考えられます。
しかし、筋トレ後は免疫力が著しく低下しますので、風邪を長引かせたり悪化させたりしないためにも休養することが一番です。

風邪から回復して筋トレを再開するタイミング

風邪から体調が回復して、筋トレを再開するタイミングはいつなのでしょうか。無理にトレーニングをすると、風邪をぶり返す可能性もあります。

一般的には、熱が平熱に戻ってから数日後と言えます。若くて体力がある人なら数日といっても短く見積もってもいいかもしれません。高齢者や体力レベルの低い人の場合、数日プラス数日くらいに思っていた方がいいでしょう。自分の身体をよく観察して判断することが必要です。熱が平熱に戻っても、咳が止まらないというような場合には、無理をしない方がいいです。

筋トレを再開する際には、使用重量や回数を軽めにします。いきなり無理をしなくても、体調が元に戻れば使用重量や回数も元に戻ります。喉が痛いなど、風邪による粘膜の炎症が大きい場合はもう少し休養期間を延長した方がよいと言えます。

筋トレをする人が風邪を予防する方法

手洗いやうがいなどの基本的な予防方法はもちろん、ハードな筋トレを行った後はプロテインやグルタミンを十分に摂取して免疫力低下を抑えましょう。
特に、グルタミンの免疫補助効果は非常に高いものです。グルタミンは、様々な体内の免疫機能においてエネルギー源となる成分です。トレーニングで大きな代謝ストレスを受けると、体内機能を維持するためにグルタミンが多く必要になります。グルタミンは体内で生成される成分ですが、激しく運動すると産生量より消費量が上回り、免疫機能が低下します。グルタミンは白血球の栄養素にもなります。グルタミンを補給できないと白血球は機能が低下し、ウイルス退治ができなくなります。このことから、グルタミンの補給が重要になります。

余裕があれば、抗酸化作用のあるビタミンCのサプリメントを、時間を空けて小分けにして摂取するようにしましょう。ビタミンCは水溶性で体外に排出されますので、一気に大量摂取するのは無意味な行為です。1日を通りて少しずつ常に供給するように心がけるようにしてください。

また、筋トレをした日はゆっくりと休みをとり、十分な睡眠時間を確保しましょう。

人によっては、無理なトレーニング計画によって身体の疲労がたまり、風邪をひきやすくなっている場合があります。最適なトレーニングの強度や頻度は個人差が大きいですが、過度の疲労を感じずに続けられるペースで筋トレをすることも大切です。

まとめ:風邪をひいたら筋トレを休もう

日常的に筋トレをしている人、特にハードな筋トレをしている人は風邪をひきやすいと言われています。理由は、筋トレで身体が疲労すると、免疫機能も低下し、風邪のウイルスに勝てなくなるからです。そのため、風邪をひいている時に筋トレをすれば余計に免疫力がなくなり、風邪が治りにくくなります。

風邪をひいたら筋トレはいったん休み、体調が回復してから少しずつ筋トレを再開していくようにしましょう。

また、筋トレで風邪をひきやすい状態を回避するために、トレーニング後にプロテインやグルタミン、ビタミンCを摂取することをおすすめします。

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