E117-Train your Legs

In this episode, we look into why it's essential to train our legs for fitness, health and longevity.

Our legs are the largest and longest limbs on our body and subsequently require regular physical stimulation, by way of strength training, daily function and remedial attention.

Consisting of large muscle groups, namely the quadriceps, hamstrings, calves and glutes, our legs are responsible for keeping us upright, balanced and mobile, exclusive of the core muscle groups.

They make up at least 50% of our entire body mass, with not only muscles, but bones, ligaments, tendons and fluids, of which 'fun fact' we have two legs....

When starting out in your exercise journey, it's important to factor in varied, safe and effective leg strengthening movements, comprising of both bi-lateral and uni-lateral exercises.

Squats, deadlifts, lunges, hip raises and calve presses are ordinarily the staple strength sets required to make noticeable changes to your physique and in certain instances, performance in sports.

Bodyweight movements can be an ideal starting point, for beginners, with technique paramount, prior to progressing onto free weights and or machines.

Simple plans, such as bodyweight squats, lunges, hip raises, box step ups, stationary bike and hill / incline treadmill walking are great introductions to stimulating your legs and lungs respectively.

Start out with 2 to 3 bodyweight leg workouts per week, for approximately 4 weeks running, progressing onto adding light free weights for mild to moderate overload, for weeks 5 to 8.

Try muti directional planes of movement, such as lateral and reverse to assist in improving your balance and cognitive skills. TRX SUSPENSION TRAINING is a great fitness aid for multi directional strength sessions, without excess strain on your nervous system, normally associated with barbell squats, deadlifts etc.

Your muscles will give you feedback in the early stages, with mild to moderate soreness and tightness, often experienced in the glutes and hamstrings, so ensure you add both dynamic stretches in your warm up and static stretching post workout.

Static stretches can be done the following day, if you're stuck for time in strength workouts. Aim for 2 sets of 15 to 30 second holds and ensure you breath slowly and purposefully to allow your nervous system to govern the range of movement / intensity of the stretch mechanism.

Consume adequate amounts of protein and increase your water intake to speed up recovery and keep your joints lubricated.

Within 8 to 12 weeks, your legs should start to take on a better appearance, with more lean and shapely glutes, hamstrings, quadriceps and calves. Additionally your abdominal region will be stronger and in some cases look flatter, depending on your starting bodyweight, fat levels, genetics and nutritional adherence.

Right....its time to start training your lower body and reap the rewards in the short term, but more importantly the long term gains as we age.

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