どれくらい休むと筋肉は落ちる?ガチのトレーナーがエビデンスを元に解説してみる

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「どれくらい筋トレを休むと筋肉が落ちるのか」という内容。
結論から言うと、「3~4週間なら全然軽症」だ。!

緊急事態宣言がでた

非常事態宣言(ひじょうじたいせんげん)とは、自然災害感染症伝染病疫病)のパンデミック原子力事故などの災害や、戦争テロ内乱騒乱など、健康生命財産環境などに危険が差し迫っている有事緊急事態)に際し、国家地域政府地方公共団体を含む)などが、法令などに基づいて特殊な権限を発動するために、或いは、広く一般・公衆に注意を促すために、そのような事態を布告・宣言することである。

https://ja.wikipedia.org/wiki/%E9%9D%9E%E5%B8%B8%E4%BA%8B%E6%85%8B%E5%AE%A3%E8%A8%80

俺も何度かコロナの記事を書いているど、予想外なことが、海外の脆さ
あいつらチュッチュしすぎやろ!
想定内なのは、インフルエンザと同等かそれ以上の人数に感染すること。
つまり、まだまだ感染者は増える
そしてアビガンの投入がここまで遅いこと。(オット、ダレカガキタヨウダ)
そんな記事が読みたい人はこちら
こんなご時世でもジムに行きたい人はこちらを参考に

さて、話がそれてしまった。
言いたかったことは、流石にジムを休む人が多いんじゃないかな?
そして気になるのが、「頑張って筋トレしたのに、全部落ちてしまう!」と不安になってしまうよね。

でも大丈夫。
結構筋肉は落ない。

3週間~4週間なら大幅な低下はなし

これは筋肉の太さ、筋肉の強さ、両方に言えることだ。
イメージ的には5%くらいの低下にで留まるのではないだろうか。

ここで実験を1つ。
○15週間筋トレして、3週間休んだ
筋トレの経験のない男性に、15週間一定の頻度でベンチプレスを実施させた。
ベンチプレスの上昇率は個人差があるが、全員が記録を伸ばすことができた。
その後の3週間ベンチプレスを止め、さらにその後、ベンチプレスを再度実施した。
結果、ほぼ同じ重量が扱うことが可能だった。

純粋にこれは、3週間であれば筋出力がほぼ保てる、というデータだ。

もう一個。
○7週間筋トレをして、7週間休んだ、そして7週間また筋トレした
こちらの実験は上記より長い期間休んだ。
結果、流石に筋出力、筋面積、共に2割ほど低下した。
しかし、再度7週間することにより、1回目のトレーニング終了時点より、筋出力、筋面積、共に向上した。
これはマッスルメモリーだね

この2つは今俺がざっくりと調べてみた二つの実験なんだけど、他にもいくつかデータは存在した。
そして、大体俺の経験則的にも当てはまる
よって、3~4週間なら大幅に筋肉が落ちることがない、というデータは、多少は信頼できるデータと思っていただいていいと思う。

トレーニング未経験者だから落ない可能性は?

熟練したトレーニーの方が筋肉が落ちやすいのでは?という不安だね。
これデータがなかったんだよ。

俺の経験則からいうと、トレーニング経験が長い人の方が筋肉は落ちにくいと思う。
全て憶測になるが、長期間のトレーニングで、脳の何かが「こいつ戦闘民族」ってしっかり思い込んでくれるところがあると思う。

もちろん上記のマッスルメモリーも起こしやすい。

使用重量が落ちてしまった経験があります

3週間以内であれば、筋出力の原因ではなく、神経系が衰えたのが多いな要因だと思う。
めちゃくちゃ噛み砕いて言うと、どんくさくなったんだ。
ちょうど昨日書いた記事の「動作」というのがこれに当てはまるね。

大切なのでもう一回書いておく。
筋肉が大幅に落ちたんじゃなく、どんくさくなったからだ。

明らかに細くなったんだけど

3週間でも結構細くなると思う。
でもこれは筋肉が落ちたわけじゃなく、筋中のエネルギーが減って、水分量が減った状態だからだと思う。

こちらも噛み砕いて言うと、むくみが取れたんだよ。
トレーニングを日々実践している人は、365日むくんだ状態なんだね。

ジムに行けなくても筋トレをしたほうがいい?

落ない、というのが今回の記事の結論だったが、やはり一日中youtubeやオンラインゲームをするのも健康的だとは言えない。
何らかの方法で筋トレはしたほうがいいと思う。

というわけで、筆者ならこんなことをします

まとめ

  • 3~4週間筋トレしなくてもそこまで影響なし
  • 熟練した人のほうが落ちにくいかも
  • 重量が落ちるのはどんくさくなったから
  • 細くなるのはむくみがなくなったから
  • でも何らかの運動をするべき

以上!よかったらシェアをお願いします。

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