The muscles in your legs are essential in many ways. For one, it enables the lower part of your body to support your weight. You’re able to walk, run, and move freely because your legs are sufficiently strong. That is why it’s also important that you keep the main leg muscle groups healthy and strong.
Unknown to many, there is a disease that affects your legs: chronic venous insufficiency. According to Veniti.com, this occurs when the blood in your leg veins can’t make it back up to the heart, causing it to swell in your legs. There are a few ways, however, to keep your legs healthy.
Choose Right Exercises
First, you need to know the kinds of exercising suits for your legs. Choose at least one exercise each for your calves, hamstrings, quads and glutes. There are exercises, such as squats and lunges, that target multiple areas of the body. You use these to cut down your time for exercise in the gym.
Start with the Heavier Ones
Once you know what exercises to do, map out a program on which goes first. Experts recommend doing the compound exercises first, followed by the isolation routines. Start with the harder ones to have enough strength. For instance, do squats first and then hamstring curls, finished off by calf exercises.
Keep to Your Schedule
Always aim to complete three to six sets of six to 12 repetitions. This would help encourage better muscle growth, as per studies. Test your resistance and make sure you have enough to last a repetition. Rest for about 30 to 90 seconds in between after each set. If possible, limit your exercise to one hour.
Never Go Over the Limit
Don’t overdo your exercise. It won’t get any better in such a short time. Experts say that you should allot a rest day to allow muscle rebuilding. It’s best to do it two to three times a week with one full day of rest in between. In addition, don’t exercise one part more intensely than the others to avoid imbalance and injury.
When you do your exercises, make sure you’re not at risk of getting a disease. In fact, consult a doctor before you start with it. For starters, it’s advisable to get a trainer to help you do your exercises the right way. Just a tip, eat more calories than what you burn to build weight on your muscles.