Your calves are made up on a large muscle near the surface called the gastrocnemius and a smaller muscle that runs beneath it called the soleus. The gastrocnemius works with your other leg muscles and hips to accelerate and decelerate your body when you move, such as running and climbing stairs. The soleus works with the Achilles tendon to stabilize your ankle and lower leg when you move. To get bigger calves, you need to perform strength and power exercises and get proper nutrition and rest, according to Vern Gambetta, author of "Athletic Development."
Jump Rope
Jump roping not only develops cardiovascular endurance and calf muscles, but it also improves your posture because you cannot perform the exercise if you have poor posture, according to physical therapist Gray Cook, author of "Athletic Body in Balance." You can perform various jumping patterns, such as with your feet together, shoulder or hip-distance apart, one leg in front of the other, jumping side to side, or forward and backward. Perform each position for 30 seconds, and jump at a rate of two jumps per second. Rest for 10 seconds, and perform another set at a different position.
Sprinting
Sprinting is running as fast as you can for a specific duration of time or distance. Because the exercise is anaerobic in nature, your body builds up lactic acid very easily in your legs because of a lack of oxygen. This acid accumulation causes your muscles to cramp and fatigue. The stress you develop during a sprinting session causes your calves to grow, similar to weight training. Gambetta recommends that you start sprinting in a straight line for six seconds, and rest for 15 seconds. Increase the duration for one second in each sprint until you can sprint for 20 seconds.
Plyometrics
Plyometrics is a type of power exercise where you perform explosive movement repetitively as fast as you can, according to Juan Carlos Santana, director of the Institute of Human Performance. Box jumping is one type of plyometrics where you jump on top of a sturdy platform up and down as fast as you can for a specific number of reps or time duration. Another sample exercise is the criss-cross jump, where you stand with one leg in front of the other and jump as high as you can. Switch your legs in midair, and land with the opposite leg in front of you.
Nutrition Timing
Dietitian Ellen Coleman, author of "Ultimate Sports Nutrition," recommends that you eat a small meal within 30 minutes after your workout. This is the time frame your body needs to minimize the amount of protein being converted into glucose for energy. The meal should consist of lean proteins and carbohydrates with very little or no fat.
References
- "Ultimate Sports Nutrition"; Ellen Coleman; 2004
- "Athletic Development"; Vern Gambetta; 2006
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
Member Comments