You can employ exercise to shape your body in different ways. Some people want to slim down while others want to bulk up. Most forms of cardio involve the legs, and you can target them with resistance training. However, your legs will not necessarily bulk up with every type of exercise.
Cardio and Legs
Cardiovascular activities such as walking, running, stair-climbing and using the elliptical trainer require you to use your legs in order to raise your heart rate for improved aerobic function. Cardio exercise can burn a lot of calories in a short amount of time, promoting fat loss over your entire body. Decreased fat loss will lead to slimmer legs if you carry excess body fat on that area of your body. Performing cardio exercise will also improve your muscular endurance, but cardio does not add bulk to your legs.
Resistance and Legs
General training guidelines advise performing resistance training exercises two to three times a week to produce changes in muscular fitness, according to the American College of Sports Medicine. Perform one set of eight to 12 repetitions and do one exercise for each major muscle group in your body. Use a resistance level that is challenging but allows you to complete your reps with proper form. This type of resistance training will increase strength and shape your legs without adding bulk.
Hypertrophy Training
Hypertrophy training is a very specific method of resistance training. Hypertrophy is defined as the muscular enlargement that results from training, according to the National Strength and Conditioning Association -- this is the type of training bodybuilders do to get big. You will perform multiple exercises per muscle group and do three to six sets of six to 12 reps for each exercise. This will overload your muscle fibers and cause the muscle to heal and grow. The process is gradual, however; it takes weeks to months of training in order to bulk up your legs.
Factors Affecting Muscle Size
Genetics and gender play significant roles in muscular development. If you are a naturally skinny person, it will be difficult for you to get bulky legs if that is your goal. If you are naturally muscular you may notice that your legs bulk up quickly even with less exercise. Gender also plays a role. Due to testosterone levels, men tend to put on more muscle over their entire bodies than women do. Diet and consistency of training also play a role in building bulky legs.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- University of New Mexico: How Do Muscles Grow?
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
Member Comments