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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    I found this article very interesting…please read!

    Do you remember the blockbuster hit film The Matrix that was released in 1999? You may not know this, but it has deep spiritual implications concerning the times we are living in and Bible prophecy.

    It tells a story of how these “agents” are trying to turn us into machines. We are closer then ever before for this to become a reality when they cause us to receive an implantable microchip in our body during a time when physical money will be no more.

    You may have seen on NBC news concerning the implantable RFID microchip that some people are getting put in their hand to make purchases, but did you know this microchip matches perfectly with prophecy in the Bible?

    “He (the false prophet who deceives many by his miracles) causes all, both small and great, rich and poor, free and slave, to receive a mark on their right hand or on their foreheads, and that no one may buy or sell except one who has the mark or the name of the beast, or the number of his name…

    You also may have heard of the legendary number “666” that people have been speculating for possibly thousands of years on what it actually means. This article shares something I haven’t seen before, and I don’t think there could be any better explanation for what it means to calculate 666. This is no hoax. Very fascinating stuff!

    …Here is wisdom. Let him who has understanding calculate the number of the beast, for it is the number of a man: His number is 666″ (Revelation 13:16-18 NKJV).

    To see all the details showing why the Bible foretold of all these things, check out this article!

    Article: https://biblewoke.com/rfid-mark-of-the-beast-666-revealed

    GOD is sending out His end time warning:

    “Then a third angel followed them, saying with a loud voice, ‘If anyone worships the beast and his image, and receives his mark on his forehead or on his hand, he himself shall also drink of the wine of the wrath of God, which is poured out full strength into the cup of His indignation. He shall be tormented with fire and brimstone in the presence of the holy angels and in the presence of the Lamb. And the smoke of their torment ascends forever and ever; and they have no rest day or night, who worship the beast and his image, and whoever receives the mark of his name'” (Revelation 14:9-11).

    In the Islamic religion they have man called the Mahdi who is known as their messiah of whom they are waiting to take the stage. There are many testimonies from people online who believe this man will be Barack Obama who is to be the biblical Antichrist based off dreams they have received. I myself have had strange dreams about him like no other person. So much so that I decided to share this information.

    He came on stage claiming to be a Christian with no affiliation to the Muslim faith…

    “In our lives, Michelle and I have been strengthened by our Christian faith. But there have been times where my faith has been questioned — by people who don’t know me — or they’ve said that I adhere to a different religion, as if that were somehow a bad thing,” – Barack Obama

    …but was later revealed by his own family members that he indeed is a devout Muslim.

    So what’s in the name? The meaning of someones name can say a lot about a person. God throughout history has given names to people that have a specific meaning tied to their lives. How about the name Barack Obama? Let us take a look at what may be hiding beneath the surface…

    “And He (Jesus) said to them (His disciples), ‘I saw Satan fall like lightning from heaven'” (Luke 10:18).

    In the Hebrew language we can uncover the meaning behind the name Barack Obama.

    Barack, also transliterated as Baraq, in Hebrew is: lightning

    baraq – Biblical definition:

    From Strongs H1299; lightning; by analogy a gleam; concretely a flashing sword: – bright, glitter (-ing, sword), lightning. (Strongs Hebrew word H1300 baraq baw-rawk’)

    Barak ‘O’bamah, The use of bamah is used to refer to the “heights” of Heaven.

    bamah – Biblical definition:

    From an unused root (meaning to be high); an elevation: – height, high place, wave. (Strongs Hebrew word H1116 bamah baw-maw’)

    The day following the election of Barack Obama (11/04/08), the winning pick 3 lotto numbers in Illinois (Obama’s home state) for 11/5/08 were 666.

    Obama was a U.S. senator for Illinois, and his zip code was 60606.

    Seek Jesus while He may be found…repent, confess and forsake your sins and trust in the savior! Jesus says we must be born again by His Holy Spirit to enter the kingdom of God…God bless!

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  1061. You’ll Take pleasure in These Fascinating Recommendations On Nutritional Supplements The best nutrient and nutrients can really change lives in your wellness. Consuming health supplements can enhance your immune system. Start using these ideas to locate a remedy for yourself. Vitamins will also be crucial in helping you to get the most from your exercise program.The correct nutrients is essential to the system to eliminate excess fat and make muscles. Vitamins may be synthesized for entire body usage, so you must know about any potential allergic reactions. Metal can often be difficult to absorb because of calcium as an example. Dairy as well as the sun exposure are excellent ways to get vitamin supplement D. A Vitamin D supplement might be for you should you not beverage milk products or spend some time outside the house. Vitamin supplement D is very important for your bones and it keeps them from turning into fragile. Calcium aids in the construction of your bone. You have to also have a good amount of nutritional D to find the best result. You can find nutritional D via foods, of course, and health supplements. Most of these help you improve your body to adopt in calcium supplement. You might also want to add to the benefits of a multi-vitamin to your diet program. We regularly do our very best to consume as healthful as we can but our budgets simply do not allow because of it. In order to far better shed the fast food you take in to stay more healthy, nutritional supplements considered on a regular basis may help give your body just what it demands. Vit A is perfect for you. Large dosage amounts can be toxic, so stay with about 2300 IU.You can find Vitamin A fromsquash and squash, and green beans. To be able to support grow their nails and your hair, many women that are not expecting acquire prenatal natural vitamins. This is often harmful if you do not recommended for postmenopausal ladies as they are normally way too high in metal. After getting an excellent education and learning about minerals and vitamins, now is a great time and energy to follow this advice that will help you achieve appropriate wellness. Naturally, you need to consistently find out everything you can. The more challenging you operate, the more success you will discover.

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  1064. Minerals And Vitamins Advice Manufactured Clear To Understand Do you find health and the appropriate diet plan a great deal of questions about how to attain a healthy body? Sometimes you may feel fatigued and away from electricity on a daily basis without having solution in eyesight? To be able to process calcium mineral.You can get it in many ways, which include multivitamins, meals, and health supplements, your bones rely on calcium to remain strong.You want Nutritional D. Any one of these simple assist the body absorb calcium. Your bone fragments need to have calcium supplement to keep and grow powerful. You must furthermore have a great deal of supplement D to find the best effect. You may get vitamin D by means of food items, of course, and dietary supplements. Each one of these may help ensure your system will soak up calcium. Your your bones need calcium supplement to expand and remain solid. You must also have a good amount of supplement D to help you the body take in calcium. You can find nutritional D many ways, which includes sunshine, other food items, and even a small sunlight time. This can all aid boost your body’s power to process calcium supplement. Whole milk and direct sun light visibility are two great vitamin supplement D. If you do not ingest whole milk or spend time outside the house, be sure to get Vitamin D within a dietary supplement. Vitamin supplement D is very important to your bone fragments and yes it helps to keep them from turning into fragile. Nutritional supplements are highly important nowadays. An incredible multi-vitamin nutritional supplement will help you to swap these lost necessary nutrient elements. A Vitamin will enhance the immune operate plus it helps with your skin’s process of getting older whilst keeping coronary disease under control. However, huge dosages can be harmful, so stay with about 2300 IU.dim, Carrots and squash, and darkish leafy green veggies consist of adequate materials of a vitamin. As a way to aid boost their fingernails or toenails and your hair, many girls that aren’t expecting a baby acquire these nutritional vitamins. If you do not accept it in metal, this may be harmful. Some females drive them to develop their fingernails and nails. This is not a wonderful idea for postmenopausal girls because they are generally way too high within the appropriate amount. Your whole body has several things it deserves every day to maintain a healthy body. Once your diet plan lacks the correct levels of these matters, you are going to take care of health concerns. Using the suggestions above can help you track down the dietary supplements for excellent health.

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  1090. Vitamin supplement Do’s And Don’ts For Your Average Person Are you aware your body and its requires? Several people out there are certainly not totally aware. Your system needs a wide variety of vitamins and minerals each day and realizing their influence is important.This short article will aid teach one to recognize the advantages of the main vitamin supplements. Should you be absent, Supplements bring a final option. Supplements bring a last option when you are absent. sunlight and Milk are efficient ways to get vitamin D. Should you not ingest milk products or spend some time outside the house, you can take a Vitamin D nutritional supplement. Nutritional D is essential for bone tissue defense and it also keeps them from getting fragile. Vitamin A will boost immunity process and slows down aging of the skin. Big dosages can be harmful, so stick to about 2300 IU.squash, darkish and Carrots, and dark leafy green veggies include adequate products of vit a. Milk as well as the sun exposure are excellent techniques to get nutritional D. When you aren’t a sunlight particular person or milk enthusiast, get yourself a nutritional D dietary supplement. This will help to fortify your bone fragments solid. Vit C is several citrus fruit fruit as well as other fruits. Health supplements can be used when your weight loss program is not full of their foods. This nutritional is potent and can sort out healing skin infections, chewing gum illness, stomachacne and ulcers, and tummy ulcers. Also, modern studies have been demonstrating vitamin C to possess a optimistic result on patients with Alzheimer’s, dementia and ADHD. Many females that aren’t expecting a baby use the natural vitamins for his or her fingernails or toenails and hair. This is often poisonous should you not a great idea for postmenopausal ladies because they are normally too much from the appropriate dosage. Before, vitamin supplement supplement are more important today than ever before. An incredible multivitamin supplement can help to substitute these misplaced important nourishment. Confer with your medical professional to find out your whole body is reduced on anyone source of nourishment. This will help will go onto constitute the best diet regime that meets your needs. You just have one particular entire body, so you should definitely take good care of it. The simplest way of performing so is always to understand just as much as you are able to about nutritional supplements and how they can allow you to. Use whatever you learned right here and find out more. You will in the near future discover that you can manage your system and health with very little work by you.

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  1120. Struggling With Tinnitus? Issues You Need To Know Managing frequent ringing or buzzing in your ears can be very difficult. You might feel quite separated, because you are really the only person who can notice these sounds however, but usually do not give up hope.A lot of people have made it through the disturbing results of ringing in ears and found alleviation. Please read on to discover how others with ringing in ears have gone with the same troubles you possess. Turn on any kind of machinery that provides gentle backdrop disturbance if you’re possessing tinnitus is bothersome you! Your ringing in ears won’t be noticeable because the white noise. It can produce a self-reinforcing period, thus which makes it more troublesome, when the only noise you pick up is ringing in ears. White noise can help. Getting noise in the history noises can distract you from your tinnitus. You’ll have to test out some alternatives and discover what works well with your particular needs. White noise can may help. Getting some background will help you out of your ringing in the ears and help you to sleep at night. Try it to see what is best suited to suit your needs. Attempt to do as numerous intriguing and fun things while you appreciate. Keeping engaged will keep you from property in your ringing in ears. Do not enable ringing in the ears to compromise the caliber of your life.Get out there and enjoy yourself to keep your self from contemplating your troubles. Ringing in the ears is a disorder that can make you feel like you might be shedding the mind. Should it be tough to rest because of your ringing in ears, make use of a enthusiast or white-noise device to try and drown out your racket. Consider different “white” disturbances to find out which a single is regarded as the effective and soothing for you personally. White noise might be an adequate amount of a great way to distract your thoughts through the tinnitus you could quickly get to sleep. There is certainly some facts indicating that ringing in the ears could be an inflamation condition. It does make good sense to get an contra –inflamed diet regime for managing your diet plan. This means you must take in far more fruit and veggies, flax seed gas, in addition to flax seed oils. Consider a variety of “white-colored” disturbances to find what one is the most efficient and calming to suit your needs. White noise can be enough of a distraction from your noise in your ears in order to unwind and get to sleep. You merely go through details that has really helped lots of people which are inside the same situation when you. Usually do not permit ringing in ears take control your life. Take what you’ve discovered right here to coronary heart, and it also may make a massive difference in your daily life if you put into practice it.

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