Cardiovascular exercise is a great way to improve your circulatory and respiratory health while burning calories and increasing your muscle-to-fat ratio. However, in itself, it doesn't build strength the way that calisthenics or weightlifting can. If you're looking for a workout that combines the benefits of cardio with strength training, alternate between aerobic and anaerobic exercise, and combine straight cardio activity with a weight-bearing workout.
Biking
Riding a bike, whether indoors or out, can dramatically work your leg muscles while providing intensive cardiovascular exercise. The quadriceps and hamstrings are among the primary muscles used to cycle, meaning that as you bike, you can build muscle mass in your thighs.
Rowing
Rowing, like cycling, is a cardiovascular exercise that works your whole body but doesn't put excessive stress on your joints. If you have tend to experience joint pain or suffer from conditions like arthritis, opt for a low-impact sport such as rowing over higher-impact exercises like running. If you're looking to develop your thigh muscles in coordination with the rest of your musculature, rowing also makes a good choice. Rowers must use their upper body to draw the oars, their core muscles for stability, and their legs and buttocks to support the whole body movement of each stroke. Use an indoor rowing machine or a boat with a sliding seat to ensure you give your legs a full workout.
Step Aerobics
If you enjoy coordinated movement alongside music and participating in a group activity, step aerobics may be your ideal thigh-strengthening cardio workout. The exercise involves quick steps and hops on and off of raised platforms, usually at a vigorous pace. The fast tempo keeps your heart and respiratory systems working, and the repeated stepping relies on your quadriceps and hamstrings. However, step aerobics is a relatively high-impact activity, making it less advisable to those with joint problems.
Anaerobic Bursts
Depending on the intensity at which you train, you can exercise aerobically, commonly known as "cardio," or anaerobically. During aerobic activity, you move at a pace that's sustainable for relatively long periods. If you occasionally alternate that intensity with a burst of extra speed, you add an anaerobic element to your routine, be it cycling or running. During these anaerobic bursts, your muscular work exceeds your body's ability to deliver oxygen. Whereas aerobic exercise primarily burns fat, anaerobic exercise improves strength.
Cardio Plus Strength Training
While plenty of cardiovascular activities utilize your upper legs and help define your thighs, the best way to work on muscle tone is through strength training. MayoClinic.com recommends regular strength training for a range of benefits besides the improved muscle tone. Activities like weightlifting or calisthenics also contribute indirectly to weight loss, reduce the risks of injury, improve stamina and help many chronic diseases such as diabetes and osteoporosis.
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