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筋トレ,運動
筋トレ,運動

栄養不足の体には無意味!?寝起きの筋トレの効率が悪い理由

筋トレ

外で運動できるスペースも少ない都心部では、運動不足のビジネスマンたちも筋トレを楽しんでいるそうです。筋トレとは、筋力を向上させるためのトレーニングですが、荒いとな人からヘビーな用途まで様々なやり方があります。

しかしながら、その中には非常に大きな負担がかかるものや、痩せ型で筋力量が少ない人がやると危険なものもあります。また、単純に間違っている筋トレ方法などが精神論と結びついて推奨されているといった状態もあるようです。

この記事では「寝起きの筋トレ」について記します。

結論からいえば、寝起きの筋トレは非常に非効率的で、あまり推奨できるものではありません。

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寝起きの体と筋トレの関係

筋トレ

人は睡眠をとると、体の神経系が複交感神経によって穏やかな状態に入ります。

睡眠中の体は、脳の整理や肉体の修復が行われる一方、活発に活動する器官が無いためないため、栄養が全身に十分行き渡っている状態ではなくなっているのです。

特に寝起きでは血流が悪く、水分や栄養がほとんど足りていない状態です。ゆっくりと体を起こしてから、食事を摂るまでの間はそのような体内の栄養不足の状態が続いているのです。

そのような体の状態でハードな運動をしたとしても、ほとんど意味がないどころか怪我をする可能性もあります。また、栄養不足の体は、運動のためのエネルギーの糖分を脂肪ではなく、グリコーゲンを筋肉から取り出そうとします。

このような状態で筋トレをすると、より筋肉を減らすことにしかならないでしょう。筋肉は体内の栄養が足りない状態では体に栄養を補給する役割をもっています。そのため、放置しておくとどんどん筋肉がなくなっていくことと同様に、十分な食事をとらないとそれもまた筋肉を衰えさせる原因になります。

循環器系への負担

さらに見逃せないのが、血液などの循環器系に負担がかかることです。寝起きは血流が少なく、交感神経の活動とともに循環器系も起きてくるのですが、その前に急激な運動をすると細くなっている血管に大量の血流が流れることになってしまいます。

そのような状態では、内出血がしやすく、興奮状態によっては血管がきれることもありえます。筋トレをする時にはゆっくりと体をならしてからではないと危険です。

温度差にも注意

冬の寒い日には、温度差にも注意が必要です。布団からでたばかりの状態で運動をすると、急激な温度差で筋肉が収縮して普段よりも激しい筋肉痛が起こる可能性があります。また、急激な温度差によって内臓や呼吸器系にも負担がかかり、さらに負担がかかるような運動をすると心不全等を引き起こすことがあります。

適切な睡眠時間と筋トレのタイミング

以上のように、まったくメリットがない寝起きの筋トレですが、それではいつ、どのようなタイミングで筋トレを行うのがよいでしょうか。

寝不足時の筋トレはだめ

寝起きとの関係も多少あるのですが、筋トレを行うのに重要なのが「睡眠時間」です。寝不足の時に筋トレをすることはメリットが少ないうえ、怪我をする可能性があります。十分な睡眠時間をとった日に筋トレを行いましょう。

食後二時間後が理想

栄養補給をしてから二時間はあけましょう。筋トレのためには体に十分な栄養があることが必要なのですが、食後すぐの筋トレは危険です。食後すぐの体は、消化を助けるために血液や消化液が消化器系に集中しています。

食後二時間はあけてからの運動が理想です。また、運動後も筋肉のダメージを回復させるために栄養補給をすることが理想です。運動前後の空き時間を確保できるタイミングで筋トレを行うとよいでしょう。

自重筋トレ100の基本 (エイムック 2630)
比嘉一雄
エイ出版社 (2013-05-21)
売り上げランキング: 157

寝起きの時はストレッチを

寝起きの体は無理に起こそうとせず、軽いストレッチを行うのは効果があります。まだ眠っている体を無理せず起こすことができます。寝起きに効果的なストレッチに関しては、「朝の疲労やダルさも吹き飛ぶ、簡単3分寝起きストレッチのススメ」でも紹介いたしました。よろしければご参照ください。

ストレッチを行うことで、副交感神経から交感神経へと体の神経系を切り替えることができ、朝の食事を効率よく体に取り込むことができます。

まとめ:寝起きの筋トレは厳禁

寝起きの筋トレは、体に栄養素が足りない状態で筋肉を動かすことになってしまいます。そのような状態で筋肉を動かすと、筋肉がつかずむしろ体を動かすためのエネルギーを筋肉から奪ってくる事になってしまいます。

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