「ふくらはぎは第二の心臓」
どこかで聞いたことがあるのではないでしょうか。
ふくらはぎは「第二の心臓」と言われるように、血液を上半身に押し出してくれる重要な役割があります。
しかし、一日中デスクワークをしていたり、パソコンでゲームをしていたりだと
運動量が少なくなり、「第二の心臓」の役割がちゃんと果たせなくなってしまいます。
更に、在宅勤務の多くなった近年では会社への往復やオフィスで歩く機会さえ少なくなり、運動不足は加速しています。
結果として、健康に影響が出てきている人が増えています。
今日はそんな「第二の心臓」と呼ばれるふくらはぎについて、その鍛え方と鍛えるメリットについてお伝えしていきます。
「最近極端に歩く機会が減った」という方は是非参考にしてみてください。
ふくらはぎが「第二の心臓」だと言われている理由
ふくらはぎは、下半身の筋肉であり、歩行や走行時に脚を支え、体重を支える重要な役割を果たします。
また、ふくらはぎには、血液を心臓に戻すためのバルブが存在します。
運動や筋肉の収縮によって、ふくらはぎの筋肉が血液を圧迫し、静脈血液を心臓に送り返すことができます。
このため、ふくらはぎは「第二の心臓」と呼ばれることがあります。
ふくらはぎの筋肉が少ないことの体への影響
ふくらはぎの筋肉量が少ない場合、以下のような影響がある可能性があります。
1. 骨密度の低下：
ふくらはぎの筋肉は骨と密接に関係しており、筋肉が十分に発達していないと骨密度が低下する可能性があります。
ふくらはぎの筋肉は、歩行やジャンプなどの運動で骨に衝撃を与える役割を果たします。
骨は衝撃を受けることで強くなりますが、逆に衝撃を受けないと弱くなります。
ふくらはぎの筋肉が少ないと、骨に十分な衝撃が与えられず、骨密度が低下する可能性があります。
また、足首や膝関節の安定性やバランス力にも関係しています。
ふくらはぎの筋肉が少ないと、転倒しやすくなり、骨折のリスクが高まります。
骨折すると、骨密度がさらに低下する恐れがあります。
それに加えて、ふくらはぎの筋肉は、血液やリンパ液の循環を促進するポンプの役割も担っています。
ふくらはぎの筋肉が少ないと、血液やリンパ液の流れが悪くなり、骨に必要な栄養素やホルモンなどが十分に届かなくなる可能性があります。
これも骨密度の低下につながるかもしれません。
2. 手足の冷え：
ふくらはぎの筋肉は静脈を圧迫し、血液を心臓に送り返す役割を果たします。
筋肉量が少ないと、血液の循環が悪くなり、手足の冷えや疲れが生じる可能性があります。
更に、ふくらはぎの筋肉は、血液やリンパ液の循環を促進するポンプの役割も担っています。
ふくらはぎの筋肉が少ないと、血液やリンパ液の流れが悪くなり、手足に必要な酸素や栄養素が十分に届かなくなる可能性があります。
これにより、手足の末端の血管が収縮し、手足が冷えやすくなります。
ふくらはぎの筋肉が少ないと、骨密度が低下し、骨から放出されるカルシウムやマグネシウムなどのミネラルが減少します。
これらのミネラルは、血管を拡張させる働きがあります。
そのため、ミネラルが不足すると、血管が収縮しやすくなり、手足が冷えやすくなります。
それに加え、ふくらはぎの筋肉は、自律神経のバランスにも影響を与えます。
自律神経は、体温調節や血圧調節などを司る神経系です。
自律神経には交感神経と副交感神経の二つがあります。
交感神経は緊張や興奮時に活性化し、副交感神経はリラックス時に活性化します。
ふくらはぎの筋肉が少ないと、交感神経が優位になりやすくなります。
交感神経が優位になると、血管が収縮し、手足が冷えやすくなります。
以上のことから、ふくらはぎの筋肉を増やすことは、手足の冷えを改善するために有効です。
3. 脚のむくみ：
ふくらはぎの筋肉は、重力に逆らって血液を心臓に送り返す役割を果たしています。
筋肉量が少ないと、血液の循環が悪くなり、脚のむくみが生じる可能性があります。
ふくらはぎの筋肉が少ないと足がむくむ理由は、ふくらはぎの筋肉が血液を心臓に送り返すポンプの役割を果たしているからです。
筋力が低下すると、血液やリンパ液の循環が悪くなり、細胞の隙間に水分が溜まってむくみが生じます。
また、運動不足や立ち仕事などで長時間同じ姿勢が続くと、重力の影響で足に血液がうっ滞しやすくなります。
足のむくみを予防するには、ふくらはぎの筋力を鍛えることが大切です。
ウォーキングや筋力トレーニングなどを定期的に行ってみましょう。
また、弾性ストッキングの着用や、足を高くして寝ることも効果的です。
足のむくみが長期間続いたり、痛みや赤みなどの症状がある場合は、内科や皮膚科などを受診してください。
4. 肥満：
ふくらはぎの筋肉が発達していると、基礎代謝が上がり、脂肪燃焼効果が高まるため、
肥満のリスクが低下します。筋肉量が少ないと、肥満のリスクが高まる可能性があります。
ふくらはぎの筋肉は、血液を心臓に送り返すポンプ機能があり、むくみを防ぐ役割も果たしています。
そうすると血液の循環が悪くなり、むくみやすくなることがあります。
むくみは、水分や老廃物の排出を妨げ、脂肪の蓄積を促進する可能性があります。
また、ふくらはぎの筋肉が少ないと、身体の中心に近いお尻や太ももの筋肉もうまく使えないことがあります。
お尻や太ももの筋肉は、基礎代謝を高める大きな筋肉です。
これらの筋肉が使えないと、消費カロリーが減り、脂肪がつきやすくなることがあります。
したがって、ふくらはぎの筋肉を鍛えることは、血液循環を改善し、むくみや脂肪の蓄積を防ぐことにつながります。
ふくらはぎの筋肉を鍛える方法としては、カーフレイズやブルガリアンスクワットなどの運動や、
ストレッチポールを使った筋膜リリースなどが効果的です。
また、食事や生活習慣の見直しも大切です。 食べ過ぎや塩分の取り過ぎは、脂肪やむくみの原因になります。
塩分の代わりに酸味やスパイスで味付けしたり、食事量を減らしたりすることで、塩分摂取量を減らすことができます3。
以上のように、ふくらはぎの筋肉量が少ないと、体に様々な影響が出てきます。
ふくらはぎを鍛えるのはダイエット効率が良い
ふくらはぎを鍛えるとダイエット効率が上がる理由とは、どんなものがあるのでしょうか？
「第二の心臓」ふくらはぎを鍛えるメリット
ふくらはぎは下腿三頭筋と呼ばれる大きな筋肉で、鍛えることで基礎代謝が上がり、太りにくく痩せやすい体になれるます。
ふくらはぎは血液のポンプ作用をする筋肉で、鍛えることで血液の循環が良くなり、むくみや冷え性が改善されるます。
これはダイエットにも有利な状態です。
更に、ふくらはぎは運動中に常に使われる筋肉で、鍛えることで疲労の回復が早くなり、長時間の運動にも耐えられるます。
これはカロリー消費を増やす効果があります。
ふくらはぎはジャンプや走りなどの運動能力に関わる筋肉で、鍛えることでスピードやパワーが向上します。
これは高強度の運動を行う際に役立ちます。
見た目としては、ふくらはぎは美脚の要素となる筋肉で、鍛えることで筋肉に綺麗なラインが入り、スラッとした足になれるます。
これは見た目のモチベーションにもつながります。
以上のように、ふくらはぎを鍛えることにはダイエット効率を上げるための様々なメリットがあります。
「第二の心臓」ふくらはぎを鍛えるための一日の歩数
ふくらはぎを鍛えるために歩く距離については、一概に決めることは難しいですが、一般的には1日10000万歩が目安とされています。
「一日10000万歩歩く」と健康になれるというのは、ウォーキングが病気のリスクを軽減し、心身の健康を増進するからです。
しかし、1日10000歩が目安というのは、歩数計の名称から生まれたもので、科学的な根拠はありません。
研究者によると、健康のためには1日7000歩から8000歩が効果的だということです。
さらに、8000歩のうち20分は早歩きなど中強度の運動を取り入れることが重要です。
これは、さまざまな病気を予防できるだけでなく、血糖値や睡眠の質も改善できるからです。
一方、歩きすぎると筋肉が減ってしまい、基礎代謝が下がって痩せにくくなったり、関節や足首に痛みが出たりする危険性もあります。
ですから、適度なペースと時間でウォーキングを楽しむことがおすすめです。
歩くだけでなく、ふくらはぎの筋肉を効果的に刺激するトレーニングもおすすめです。
歩き方も大切
トレーニング効率の良い歩き方について、いくつかのポイントをご紹介します。
1、歩く時に使う筋肉を意識する。
特に、胸から振り出す意識で脚を出し、太ももの内側をぶつける意識で歩くと、重心移動がスムーズになります。
2、足の接地は「フラット接地」にする。
かかとで着地し、足の指先までしっかりと床に押し付けることで、足裏全体で体重を支えることができます。
3、スクワットで歩行の感覚を意識付けする。
スクワットは、歩行時に使う筋肉を鍛えるだけでなく、正しい姿勢や重心移動の感覚を身につけることができます。
4、心拍数を上げるために、「高効率ウォーキング」や「インターバル速歩」などの方法を取り入れる。
これらの方法は、短時間で高い運動効果が期待できるだけでなく、脂肪燃焼や筋力アップにも効果的です。
4、歩幅や歩速を変えてみる。
歩幅を広くすることは、蹴り出し力や下肢の関節可動域を増大させることができます。
歩速を早くすることは、筋活動量やエネルギー消費量を増やすことができます。
以上のようなポイントを参考にして、トレーニング効率の良い歩き方を実践してみてください。
ふくらはぎを鍛えるトレーニング
「一日10000歩」を継続的に歩き続けるのはなかなか厳しいのではないかと思います。
なので、「普段の歩数＋筋力トレーニング」でふくらはぎを鍛えるのが、時間効率的にもお勧めの方法です。
例えば、以下のようなメニューがあります。
スタンディングカーフレイズ：
立った状態でかかとを上げ下げするトレーニングです。
腓腹筋（ひふくきん）とヒラメ筋の両方を鍛えることができます。
ドンキーカーフレイズ：
椅子などに手をつき、腰を曲げた状態でかかとを上げ下げするトレーニングです。
腓腹筋に負荷をかけることができます。
スクワット：
足を肩幅程度に開き、上体を下げていくトレーニングです。
下半身全体の筋肉を鍛えることができます。
アンクルホップ：
つま先で地面をけるようにジャンプするトレーニングです。
足首の柔軟性やバランス感覚を高めることができます。
「ふくらはぎが第二の心臓の理由。」についてのまとめ
デスクワークが多かったり、普段は在宅勤務の方はどうしても普段の歩数が減り、
「第二の心臓」と呼ばれているふくらはぎの筋肉が衰えがちです。
「ふくらはぎは第二の心臓」といわれているのはあながち大げさではなく、その筋肉が衰えることで様々なデメリットもあります。
理想としては一日10000歩、少なくとも7000歩ほどは歩いてふくらはぎを鍛えたいのですが、
時間的にも厳しい場合は＋αでふくらはぎのためのトレーニングを取り入れるのもおすすめです。
第二の心臓であるふくらはぎを日常的にきたえて、健康的で楽しい毎日を少しでも長く続けられるようにしましょう。
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I like it whenever people come together and share opinions. Great blog, stick with it!
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This site was… how do I say it? Relevant!! Finally I’ve found something that helped me. Many thanks!
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