Exercise is amazing. By performing the right amounts of cardiovascular exercise with targeted resistance exercise you can change the shape of your physique. However, you need to train smart so that you can work your legs without causing injury. A daily exercise routine for your leg muscles will include resistance exercise every other day, with daily cardio training.
Cardiovascular Exercise
Most forms of cardiovascular exercise use the muscles of your legs to raise your heart rate and burn calories. This leads to fat-burning and a toned physique. Perform cardio five to seven days per week for 30 to 60 minutes to see significant changes to your legs, according to the American College of Sports Medicine. Keep your intensity moderate to high for the best results. Walking on an incline, running and stair climbing are some of the most challenging activities for your leg muscles, and also burn a lot of calories.
Resistance Training
Perform resistance exercises every other day for your legs. If you perform strength exercises every day your legs never get a chance to recover and you increase the possibility of injury while decreasing your results, according to the National Strength and Conditioning Association. Begin with one set of 8 to 12 repetitions per exercise. Progress up to three sets as you get stronger and more fit. Every four to six weeks change your exercises in order to keep your leg muscles challenged.
Multi-joint Exercises
Perform two to four multi-joint exercises per workout. These exercises move your body at the hip, knee and ankle and work all the major muscles of your legs. For example, you can perform a body weight squat, step-ups and a forward lunge as your first three exercises. For all three of these or any of their variations, start with just your body weight and progress to holding dumbbells or a barbell for increased resistance. Focus on proper form and perform 8 to 12 reps of step-ups or lunges for each leg.
Single Joint Exercises
Perform two to three single-joint exercises for more targeted leg training after your multi-joint exercises. For example, you can include a leg extension, lying leg curl and a calf raise. For the first two you will need a machine or resistance band in order to challenge your muscles. Calf raises can be done by standing on the floor and raising your body weight up and down by rising on your toes. Add dumbbells or a barbell to increase the challenge.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- American Council on Exercise: Upper Leg Exercise
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