現役トレーナが体組成計についてざっくりと説明してみる!ぶっちゃけ使わなくていいかも

こんにちはー!
現役トレーナー、現役ボディビルダーの健っす。

今日は「体組成計」の説明をしてみるよ。

体組成計ってなんや?

(タニタの体組成計。amazonにリンク。)

超簡単に言うと、体脂肪率を中心に、体の情報を数値化してくれる。
最近の商品は乗るだけでスマホにデータを送信してくれて、日々の管理がやりやすくなっているね。

詳しくはないんだけど、体に微弱な電気を流して、筋肉と体脂肪の量を判断しているみたい。

正しい数値は分かる?

はっきり言って、正しい数値を測るのは不可能。
その日の湿度や、汗の具合、時間、水分量などにより随分差が出る。
いくつかのスポーツクラブにある高性能なものも、やはり個人差が出てしまうようだ。

特別な施設で高額な料金を払い、全裸で水中に潜って息を全て吐いて、体重計に乗る、みたいな本格的なものをあるようだ。
後に書くけど、継続して測定することが大切なので、現実的じゃないね。

測定した数値の説明をしてみる

体脂肪率
体の何%が脂肪なのかを判断してくれる。
基本的には低いほうがかっこいいことが多いはず。
ちなみに男性で25%、女性で30%くらいあっても普通。
カッコいいですね!と言われたければ15%、20%くらいまで落とさないといけないことが多い。

筋肉量
体に何kg筋肉があるかどうかの数字。
基本的には多い方が良い。
男性なら体重の50%、女性なら45%を越えていたらいい感じ。

BMI
身長と体重の割合。
22~23なら平均らしいけど、筋肉量が考慮されていないため、ほとんど参考にならない無駄な数字。

水分量
体の中の水分量。
多い方がいいらしい。大抵、筋肉量に比例する。

骨量
骨のレベルみたいなことが多い。
もちろん高いほうがいい。

どの数字を気にすればいい?どう利用すればいい?

やはり体脂肪率と筋肉量だと思う。
週に1回程度測定してみて、体脂肪率は下降傾向に、筋肉量は増加傾向にあれば、大抵は順調にボディメイクが出来ていると思っていい。
逆に数字が変わらなかったり、悪いデータになっていたら、現在の生活を見直さないといけない。
ここ大切ね。

逆にBMIを中心に、その他の数字はアテにならないことが多いので見なくていいと思う。

タイトルの「使わなくていいかも」ってなによ?

特にダイエットが目的の人に言えるんだけど、基本的に「ウエストの細さ」が一番の目安になるんだよ。
こちらの記事を参考にして欲しい
こういう体組成計は「誤差」が大きく出ることが多くて、本当の意味で正しい数値ではないと思って欲しい。
例えばだけど、「見た目がダサくなってきているのに体組成計ではいい傾向」みたいなことが起こる可能性があるんだよね。

バルクアップ視点で見ても、やはり筋肉量も正しく計測されないことも多い。

上の項目でも書いたけど、1週間に1回程度継続的に計測して「その変化を見る」という使い方が有効だと思う。

みんな測っている理由は?

はっきり言って、有効活用している人は少ないと思う。
繰り返しになるけど、「長期的に計測して変化を見ること」が大切。
そのダイエットが有効なのか、そのバルクアップのためのトレーニングが有効なのか、判断材料としては大変有効だと思う。

少々悪く言うが、みんな話のネタにしたいだけでしょ?
俺筋肉量○○kgしかない!
私体脂肪率が○○%もある!
という、大体の体の状態の把握と、会話がしたいだけで、継続的に利用するわけでもなく、有効に利用できているケースは少ないだろう。

でも最近の体組成計って凄いね

スマホと連動して、乗るだけでデータを積み重ねてくれるみたいだね。グラフにしたり。
めんどくさがりな俺にもこれなら継続できるかもしれない。

一番上に貼っている画像のリンクはそういうことができるみたい。
オススメ。知らんけど。

よく体脂肪率はなん%ですか?って聞かれる

結論から言うと分からない、だ。正しく計測したことがないからね。

勘で答えるけど、減量期で7%前後。
現在のオフの状態で15%前後だと思う。

ちなみに減量期は体組成計は、測定範囲外でエラーが出る。
これも俺が計測しない理由の一つ。

更ににちなみに、某プロボクサー(亀)が「俺は体脂肪率0%」と言っていたが、即死する。
人は骨にも脂肪があってね。
更に更にちなみに、そのボクサーは個人的に好きだ。

まとめ

  • 体組成計は本当に正しい数字は分からない
  • 継続して測定し、その変化を見ることが大切
  • 変化がない、悪い傾向なら、今の生活を見直すこと

以上!よかったらシェアをお願いねー。

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