【自粛あけ】久しぶりのトレーニングで注意すること3選!【怪我すんな】

おはよー!
現役トレーナー、現役ボディビルダーの健っす。

今、続々とスポーツクラブがオープンしていっているね。
恐らく6月1日にはほぼ全てのジムが開店するんじゃないかな。
そしてほとんどの人は自粛期間中にハードなトレーニングができず、体がなまっているんじゃないだろうか?
よーし!ジムが再開したらめちゃくちゃトレーニングしてやるぜ!
と、やる気まんまんなのは分かるが少し待って欲しい、それは少々危険が伴う。
そんなあなたに、ガチのトレーナーが注意点を5つ、まとめてみたよ。

その1 怪我に注意

実は筋力はあまり落ちていないんだ。
結構適当に言うけど、1割くらいしか落ちていない。
逆に言うと、9割の力は発揮できるので、元々べンチプレスが100kg挙がっていた人はいきなり90kgがおりゃあ!と挙がる計算。

筋力や筋量が少々下がるのは、まぁ当然なんだけど、もう一つ「神経系も弱っている」んだね。
簡単に言うと、どんくさくなってるんだ。
思った以上に挙がらなくなっているな、と感じる人が多いのは、この筋力と神経の衰退のダブルパンチによるものだ。

で、無理して怪我をしてしまうんだね。

オススメなのは、今までの7割程度の重りを設定し、反復回数を増やすことと。
例えば今までベンチプレスを100kg5回が出来ていた人なら、70kg10回にするイメージだね。
で、トレーニングを重ねるごとに重りを少しずつ重たくしていこう。
3週間もあれば元に戻っているレベルまで鍛えられるはず。

いきなり重たいものを持ちたい気持ちは分かるが、計画性のない行為は思わぬ怪我を生む。
というかそもそも、筋量の向上を考えたら100kg5回より、70kg10回の方が効率が良さそうだ。

その2 体調を崩さないようにしよう

いきなりトレーニングで負担が与えられるわけで、体にとってはかなりハードで辛い状態になる。
トレーニングを開始したら決まって風邪を引いてしまう人がいるけどこれだね。

多くの原因が重なり合うので、一概に原因はわからないんだけど。
経験則では「胃腸が弱くあまりご飯を食べない人」が多いように感じるね。
とりあえず、トレーニング後はプロテイン30g、グルタミン5g、デキストリン30gくらいは摂取しておこう。
オススメのサプリメント貼りつけとく。

蛇足だけど、このグルタミンやデキストリン、他にクレアチンなどシンプルな構成のものはマイプロテイン(コスト重視)でいいと思っている。

その3 新型コロナウィルスに感染しないように

ジムで感染を防ぐ方法の記事もかているから参考に。

マスクや消毒などは当然利用してくれ。
ほとんどのジムでは強制となっているはず。

他にできることとしては、首から上を触らない、小まめな水分補給、会話を最小限にする、などだろうか。
全員が最低限意識をしていればクラスターのリスクは最小まで下げることができる。

まとめ

  • 怪我すんな。70%の重量で反復回数を上げよう。
  • 病気になるな。トレーニング直後のサプリを活用。
  • 新型コロナウィルスに感染しないようにしよう。

以上!よかったらシェアをお願いね。

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