1. It Hits the Spot
Leg press machines are best used for spot training. This workout equipment helps sculpt and strengthen the calves, thighs, glutes and hamstrings. It is usually a less stressful workout since you are seated for the entirety. Most leg press machines adjust to various positions to give each muscle group various levels of stress. A good leg press workout will do wonders for the abs too.
2. Warm Up First
To receive the biggest benefit from your time on the leg machines, put your body through a rigorous aerobic warm-up first. Run on the treadmill for at least 15 minutes to get your heart rate up and send blood circulating to your legs. Each press will be more effective when fresh blood is pumping to the extremities. Fast walking on the treadmill may take a little longer but is no less effective. An elliptical machine and stationary bicycle also provide good warm-up vehicles.
3. Push It Fast to Tone
Pump the leg press quickly to pare down those thunder thighs and add to your aerobic workout. The muscles will receive good toning while you are pushing the weights back and forth, but will not add weight to your figure if you do them rapidly. Also, do not add extra weights to the machine if you want to lose pounds and inches.
4. Add Weight to Bulk Up
Sit on the leg press machine with your lower back flush against the backrest. Hold onto the handles (usually beside your hips, if they are available). Adjust the seat so that your knees are slightly bent when your feet are resting on the pads. Add as much weight as you can push without hurting yourself to add bulk and to tone your leg muscle groups. Push in the weight and hold to a count of 8, then slowly bring the footpads back to the resting position. The slower you can release the weight, the more bulk you can build.
5. Give It a Rest
After strenuous muscle workouts, the body needs time to rest and repair the damage done by the stretching and the stress that has been put upon it. While daily exercise is important to achieve ultimate fitness, it is best to vary your workouts from day to day. After pushing your legs to their limits on the leg press, wait a day before you do it again. Alternate leg pushes with inner thigh work or do lifting 3 days a week and cardio exercise 3 days a week. Mix up your regimen with sports and activities such as hiking so you won't get burned out on repetition. You will feel better and your muscles will respond much better to the repeated stress.
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