プロがやること、やらないこと。有酸素運動は非応対効果が最悪!?

筋肉質な男性

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「プロがやること、やらないこと」という内容。

え!?必死にやっていたのに効果が薄いんですか!?
これは筋トレやダイエットだけではなく、ビジネスシーンでもよくあることだと思うんだ。
残念ながら認識不足によって、大変非効率になっていたということだねよ。

うおおお、これは避けたい!効率よく行きたい!
と、言うわけで、今日は俺の専門、筋トレとダイエットについて思いつくままに書いていくよ。
細かい話だけど、タイトルに「プロ」と入っているが、トレーナーで飯食ってるという意味で、ボディビルダーのプロではないからね。一応。

まず「やらないこと」から行ってみよう。
やること、は次回更新予定。

有酸素運動はやらない

有酸素運動は、脂肪を燃やすという効果で大変人気な運動だ。
例えば30分以上行うウォーキングやランニング、水泳、エアロビクスなどが当てはまる。

で、勘違いして欲しくないのが、効果はあるということ。
確かに筋トレほどハードでなく、息切れしない。
安全なことがほとんどで、フォームの習得も突き詰めていかない限りは容易と言える。
さらに言うと、外を走る場合はジムに行ったりすることも不必要なので、非常にコストが低いこともメリットか。

さて、ここからが重要で、究極のダイエットを行う競技はボディビル、フィジークと考えているのだが、この人たちは積極的に有酸素運動を行っているだろうか?

回答は、やっていない。
理由はいくつかあるが、ざっくり言うと、筋肉が成長しにくくなることと、基礎代謝が落ちて痩せにくい状態になってしまうということ。
そして、俺の中で一番の理由が、時間がかかる上に楽しくない。致命的だ。

有酸素運動に関する記事はこちらも参考に

じゃあどうやって痩せるの?食事の管理だよね
食事の管理をしたほうが、圧倒的に効率がいい。

ストレッチはやらない

ここで否定的に書いている「ストレッチ」とは、マットに寝転がってやる、ゆっくりとしたものを指している。
こういうストレッチは、複数のエビデンスが既に否定的な結論を出している。
リラックスしてしまって、パフォーマンスが落ちて、怪我の防止にも繋がらないんだって。
で、やっぱりボディビルダーやフィジークの選手がゆっくりストレッチしている姿はほとんど見ない。

必要なのは2つ。

一つ目は、「体操」のようなアクティブなストレッチだ。
もっと簡単に言うと、ラジオ体操みたいなやつだ。
初心者なら、ジムに言ったらまず駆け足程度の速度で10分程ランニングし、その後ラジオ体操のような動作を10分ほどやろう。
これだけで準備運動は十分だと考えている。

二つ目は、「自分の弱点部位を見極める」ことで、少々上級者向けだね。
例えば左足に比べ、右足が硬いことが原因でスクワットのフォームに歪みが出ているとしよう。
という訳で右足のストレッチをしましょ、という感じ。
これを見極めるのは結構至難。
自分でやるなら、本当に繊細に自分の体のことを知らないと厳しいね。
結構熟練したトレーナーや、整体師に聞くほうが無難かも。

という訳で、マットに寝転がってゆっくりやるストレッチは、しない。

インナーマッスルのトレーニングはやらない

身体の奥に位置している筋肉の総称として用いられる。インナーマッスルとは対象に身体の表面に位置している筋肉はアウターマッスル(表層筋)と呼ばれている。体幹筋の他、上肢下肢の筋肉の深層筋もインナーマッスルに含まれる。

https://ja.wikipedia.org/wiki/%E3%82%A4%E3%83%B3%E3%83%8A%E3%83%BC%E3%83%9E%E3%83%83%E3%82%B9%E3%83%AB

インナーマッスルは基本的に鍛えない。いや、表現が少々違うな。
正確にはハードなアウターマッスルトレーニング(通常の筋トレ)をすると、インナーマッスルもめちゃくちゃ刺激されるんだ。
つまり、筋トレを頑張ってやっているならインナーマッスルも一緒に鍛えられるから、全くやらなくていいんじゃないかな、という考え。

やったほうがいいケースが2つ。

まず一つ目に、決定的に硬い人。
特に肩のインナーマッスルが硬い人をよく見るが、ほっとくと四十肩などに繋がるケースが多い。
こういう人は肩の可動範囲を広げるようなストレッチをしっかりしておいたほうがいいと思う。
めちゃくちゃ簡単に言うと、背中を掻く動作が苦手な人だね。

二つ目は、競技の性質上、強くインナーマッスルを使う人。
やはり野球やテニスなどの球技が中心だと思う。
可動範囲は広いほど有利だし、異様と言えるほど強く捻れたり、通常では考えられない負荷を受けたりもする。
アスリートだし当然なんだけどね。

余談だけど。
インナーマッスルは肥大しない、または肥大したとしても元々が小さな筋肉であるため、目に見えて筋肉がでかくならないんだ。
そこに目を付けたのが「細いのにプロ」だ。
「私はインナーマッスルを鍛えていますので!アウターマッスルを鍛えすぎると体が硬くなり、各スポーツに不利になりますからね!」
こういう言い訳が通るようになり、「インナーマッスル」というワードが素人にとっては好意的に捉えられるみたいで、そのトレーナーは意外と人気が出る。
ちなみに同じように「体幹」という言葉でも代用が可能だ!

痩せるために腹筋はしない

腹筋の脂肪を落としたいから、腹筋をします!というのは考え方としては間違っている。
この理論が正しいなら、女性が胸のトレーニングしたらバストが無くなるぞ。

確かに腹筋は自宅でもやりやすいし、お腹は鍛えたい部分だから、やっても無駄ではないんだけど。
大切なのは「筋トレした場所の脂肪が落ちるわけではない」という理解だ。
全身の筋トレをするのが有効だね。

もちろん、しっかりとダイエットが完了した際には、鍛え抜かれた腹筋が見えるわけだから、腹筋自体をしっかりやることは有効。
腹筋だけしっかりやるのはおかしい、ということだ。
スクワットとか腕立て伏せとかやりなはれ。

という訳で、ダイエットのために腹筋はしない。

ダイエットサプリメントの大量投入はしない

最初にズバッと斬っておくと、ダイエットサプリメントは総じて「多少の効果しかない」んだよ。
イメージは100%が101%になる感じだ。

「ダイエット」と書かれた商品を多く利用し、逆に多くのエネルギーを摂取してしまいダイエットがうまくいかない報告が多数。
ダイエットサプリメントを使うのはもちろん有効だけど、そのサプリに対してある程度の勉強と、一日の糖質量くらいは把握しておいて欲しいね。
こちらの記事も参考に

筆者はダイエット中これを使っている。1%の効果が上がると思って摂取してみてはいかがだろうか。

まとめ

  • 有酸素運動はしない
  • ストレッチはしない
  • インナーマッスルトレーニングはしない
  • ダイエットのために腹筋はしない
  • ダイエットサプリは多少の効果しかない

以上!
よかったらシェアをお願いします。

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