運動情報

筋トレの超回復って嘘？筋肉部位ごとの回復期間とエビデンスを明示

ネットの情報には「超回復理論は嘘だ」「超回復理論は証明されていない」などと記載されているものが散見されますが、本当にそうなのでしょうか？

実は、超回復理論は国の機関である厚生労働省のホームページにもしっかりと記載・明示されている正しい理論です。

そのエビデンス(証拠)を示すとともに、超回復理論について解説します。

また、あわせて筋肉部位ごとの標準的な超回復期間についても例示します。

筋トレ(無酸素運動)と超回復理論に関する公的情報

厚生労働省による情報

こちらが、超回復理論が正しい理論であるというエビデンスとなる、厚生労働省のホームページ(eヘルスネット)の記載です。

”筋肉はレジスタンス運動を行うと筋線維の一部が破断されます。それが修復される際にもとの筋線維よりも少し太い状態になります。これを「超回復」と呼び、これを繰り返すと筋の断面積が全体として太くなり筋力が上がります。筋力のトレーニングはこの仕組みを利用して最大筋力に近い負荷でレジスタンス運動し、筋が修復されるまで2～3日の休息ののち、またレジスタンス運動でトレーニングということの繰り返しによって行われます。(厚生労働省｜e-ヘルスネット)”

▼厚生労働省公式ページ

筋肉の超回復に関する記載

●海外版Wikipediaによる情報

Initial fitness, training, recovery, and supercompensation

また、信頼度が高いと考えられる英語版Wikipediaには以下のように記載されています。

超回復(supercompensation)についての記載内容

The fitness level of a human body in training can be broken down into four periods: initial fitness, parietal fitness training, recovery, and supercompensation. During the initial fitness period, the target of the training has a base level of fitness (shown by the first time sector in the graph). Upon entering the training period, the target's level of fitness decreases (shown by the second time sector in the graph). After training, the body enters the recovery period during which level of fitness increases up to the initial fitness level (shown by the third time sector in the graph).
Because the human body is an adjustableorganism, it will feel the need to adjust itself to a higher level of fitness in anticipation of the next training session. Accordingly, the increase in fitness following a training session does not stop at the initial fitness level. Instead the body enters a period of supercompensation during which fitness surpasses the initial fitness level (shown by the fourth time sector in the graph). If there are no further workouts, this fitness level will slowly decline back towards the initial fitness level (shown by the last time sector in the graph). First put forth by Russian scientistNikolai N. Yakovlev (1911–1992)in 1949-1959,this theory is a basic principle of athletic training.
If the next workout takes place during the recovery period,overtrainingmay occur. If the next workout takes place during the supercompensation period, the body will advance to a higher level of fitness. If the next workout takes place after the supercompensation period, the body will remain at the base level.
More complex variations are possible; for instance, sometimes a few workouts are intentionally made in the recovery period to achieve greater supercompensation effects.

https://en.wikipedia.org/wiki/Supercompensation

オーバートレーニング(Overtraining)に関する記載内容

Overtraining occurs when a person exceeds their body's ability to recover from strenuous exercise.Overtraining can be described as a point where a person may have a decrease in performance and plateauing as a result of failure to consistently perform at a certain level or training load; a load which exceeds their recovery capacity.People who are overtrained cease making progress, and can even begin to lose strength and fitness. Overtraining is also known as chronic fatigue, burnout and overstress in athletes.It is suggested that there are different variations of overtraining, firstly monotonous program over training suggest that repetition of the same movement such as certain weight lifting and baseball batting can cause performance plateau due to an adaption of the central nervous system which results from a lack of stimulation.A second example of overtraining is described as chronic overwork type training where the subject may be training with too high intensity or high volume and not allowing sufficient recovery time for the body.Up to 10% of elite endurance athletes and 10% of American college swimmers are affected by overtraining syndrome (unexplained underperformance for approximately 2 weeks even after having adequate resting time).

https://en.wikipedia.org/wiki/Overtraining

このように、海外の信頼度の高い情報にも超回復と運動パフォーマンスの関係性は記載されており、「超回復理論」が100％正しいかは、まだ議論の余地があるものの、概ね正解であると言えるでしょう。