Get A Leg Up
The legs house the largest and strongest muscle group in the entire body. This complex consisting of the hip flexors, gluteals, quadriceps, hamstrings and calves are paramount in supplying the stability, mobility and power needed for efficient movement. Ever since our species began to walk upright, we’ve relied upon our legs to support our upper body and propel ourselves forward. From a functional standpoint, their importance can’t be overrated. There are numerous reasons – including fat loss, strength gains, and general health – to train the legs on a regular basis. In many cases, however, legs are usually overlooked when it comes to training.
There are numerous and incredibly important reasons for training the legs on a regular basis. If the goal is fat loss, the fact that you’re working the largest muscle group in the body results in the most amount of muscle fiber breakdown possible – that means a larger caloric burn during the workout and an increase in metabolic rate during the recovery process. Of course, large caloric expenditure is one half of the fat loss equation (calorie intake vs calorie expenditure).
On the strength gain end, consistently partaking in leg movements such as the squat can help provide quick and considerable results. Studies suggest one reason is the release of natural human growth hormones during the exercise, especially in males during loaded squats. This leads to an increase in muscle fiber density and strength. In other words, squats – done safely and with proper technique, preferably monitored by a certified personal trainer – will produce great results.
When it comes to athletes who are trying to become more explosive within their chosen sport, leg training is paramount. Most athletes thrive on power. What exactly is power? Power is strength plus speed. Getting stronger and faster in unison through training will provide the foundation for excellence in most all sports. For example, think of a basketball player jumping as high as possible to get up and over the defense in order to hit the shot – jumping is the epitome of power. It requires the combined strength and quickness of the muscle contraction process to propel that player upwards as high as possible. Training for power – building a base of strength with moves like squats, deadlifts and lunges along with plyometric movements for speed will help the athlete create incredible gains in their specific sport.
When it comes to the activities of daily living, leg training is the best thing anyone can do, especially in this day and age. As mentioned earlier, the human being was not built to sit down all day long (like most people do because of their jobs and leisurely activities – computers, video games, TV, reading). Movement is key to quality functional living, and the legs, of course, are key to our movement. Squat training can help the office worker get up and down out of their desk chair more efficiently. Movements such as the lunge can help open our hips and create flexibility, counter-acting the flexed position of sitting all day.
And finally, most everyone wants leaner, well-shaped and better-looking legs. The only way to achieve that look is by getting up and training them! Work those legs! Get With The Movement!
About this LFF Blogger — Brian LaFrazia is a Certified Personal Trainer and Les Mills RPM Instructor at the Tampa Palms LFF. Brian’s RPM classes run Monday and Wednesday nights at 6:30 p.m. and he can be reached for any questions regarding Personal Training at blafrazia@lff.com
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