毎日へとへとである。
小学3年生の娘と毎朝40分、
- ストレッチ
- ラジオ体操
- 体幹トレーニング
- 軽めの筋トレ
をルーティンとしてやり、学校から帰ってきたら廃校の体育館で1時間バスケの練習をする。
疲労感が抜けない日は休みにして回復に当てているものの、楽になったらすぐまた戻るので常にどこかしらに筋肉痛がある。
それなりに運動しているつもりでも運動不足だったんじゃのぉ
そんなへとへと状態でも体が温まってくると動けてしまう。
今週はそんな勢いに乗り、コーヒー焙煎の合間の時間を使ってスクワットしまくっていたらとんでもない筋肉痛になってしまった。
トレーニング当日から激しい筋肉痛が始まり、4日経った今でもまだかなり痛い。
どんだけやったらそんなんなるの！？
コーヒーを生豆から焙煎するとき、僕のやり方だと20分ほどかかる。
手鍋を使うので振り続ける必要がない。
10秒ごとに1回、鍋を振る。
なので1分に6回。10分で60回。20分だと120回鍋を振ることになる。
けっこうな回数だね！
その合間に5回スクワットをした。
できるだけスピードを意識する。
スクワット5回 → 鍋振り1回。
途中何回か疲れて休んだから100回ほど繰り替えしたはずだ。
ということは500回ほどスクワットをしたことになるのぉ
500回続けてスクワットしたらとんでもなくしんどいよね。どうだったの？
最後の20%はかなりしんどかったけど、全体的にはそれほどキツくなかった。
「500回スクワットするぞー！」ではとてもできないが、この方法ならやれると思った。
次のコーヒー焙煎の時も同じことをやろうと思っているくらいだ。
続けていけば、どのくらい筋力がついたのか体感できるから楽しい気がする。
今まで家で筋トレするにしても、そんなに長い時間続けていなかった。
そのとき気分的にやりたいやつを１セットずついろいろやる感じ。
それなりに疲れるんだけど、筋量は増えず、相変わらずガリガリのまま。
しかし今回発見したこのやり方なら、がっつり筋肉痛になるので筋量も増えるのではないかと思った。
最近はアキレス腱の痛みはなくなったが、左膝の不安定感は続いている。
ある程度の負荷をかけると膝が抜けるような感覚があるので、前十字靭帯を痛めていると思われるが、断裂していなければ筋力で補強すればある程度収まるらしい。
そんなわけでとんでもない筋肉痛が少しは収まってきたので、そろそろこの作戦で体を鍛えてみようかと思っている。
まずは懸垂。
10秒で1回。これを64セットやりたい。
10回を6セットはできないが、1回を64セットならできる気がする。
（呼吸の家には懸垂できる棒もある）
ところでなんで64セットなの？デジタル的な都合？
そう。
インターバルの時間とセット数をアプリで管理してもらおうと思っている。
インターバルアプリをいろいろ試してみたのだけど、なかなかしっくりくるのがなかったが、このアプリならまぁいいかなと思えた。
timers（iOSアプリ）
このアプリの繰り返し回数の上限が64回なのだ。
100回やりたい時は50セットを2回繰り返せばいいので問題はない。
高校生の時から30代なかばまではずっと65キロ前後だった。
しかし30代後半になってデスクワーク中心になってから少しずつ体重が下がり、一時は60キロちょっとしかなかった。
体脂肪はそんなに増えてないから単純に5キロ筋肉が減ったわけだ。
これでは生活のための活動がしんどい。
今はその時よりは増えて63キロほどまで戻した。
でも娘とバスケを楽しむならやっぱり65キロは欲しい。
筋肉がないとバスケはしんどい。
娘があと1年もすればまぁまぁ上手になると思われるので、それまでにしっかり体を作ろうと思う。
昨日5回のスピードスクワットを60セットやったらとんでもない筋肉痛になりました。
— 呼吸の家のイカさん (@hiroakiokmt) October 23, 2024
「これが正解だ！」と思ったので、明日からは1種目だけショートインターバルで60セットやる作戦で行こうと思います。
ガリガリなので高校生の時くらいの体格に戻す！
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