Leg day! For most individuals, training their legs is not a favorite. It adds extra intensity to your workout, induces more fatigue, and the muscle soreness is undeniable! However, precisely for these reasons, these training sessions are incredibly beneficial for you :-)

Training the largest muscle group

By working on your legs, you are actually engaging the largest muscle group in your body (half of your physique!). It's with these muscles that you can achieve remarkable results. This article outlines the advantages. Hopefully, this knowledge will provide that extra bit of motivation to persist with leg exercises!

Enhancing mobility and health

To begin with, the muscles in your lower body contribute to easy movement and a fluid day. Strength and mobility in your legs, hips, and lower back form a vital foundation for maintaining fitness and vitality, while also minimizing the effects of aging. Moreover, a weak lower body can lead to poor posture and improper movement patterns. Strengthening your lower body can greatly aid in preventing unfortunate injuries.

Longevity and muscle strength

Even a 2005 study among older men and women found a direct correlation between strong leg muscles, particularly the quadriceps, and longevity. Over a span of 6 years, the study demonstrated that those with the strongest legs had the lowest risk of mortality. Conversely, individuals with weaker leg muscles faced a higher risk. A lower muscle mass in the lower body has often been associated with elevated disease risks. Various explanations exist, including muscles promoting the body's insulin sensitivity and having an anti-inflammatory impact on the entire body. As you might be aware, engaging in strength training can also benefit your immune system!

Weight loss and muscle impact

When aiming for weight loss, the greatest impact is achieved by training the major muscle groups in your lower body. Muscles consume glucose, or blood sugar, which means they help your body utilize carbohydrates you consume rather than storing them as fat. Engaging in strength training leads to increased heart rate and muscle mass, resulting in the burning of additional calories. Even at rest, muscles continue to burn energy as they're supplied with oxygen and nutrients. This implies that the effects of the exercises persist beyond the training session. The more muscle mass your body has, the more energy is expended, leading to more calories burned even while resting. Given the vastness of the leg muscles, training them yields the most significant impact on your body and metabolism.

Cognitive benefits of leg exercises

Research from 2016 also indicates that exercises targeting leg muscles can enhance brain function. Exercises that activate the major leg muscles can stimulate the production of stem cells in the brain, enabling brain self-renewal. Furthermore, lower body activity improves oxygen and blood supply to the brain, which is crucial for cognitive functions.

Optimal exercises for leg day

Wondering about the best exercises? There are numerous possibilities! A great approach is to choose exercises that target both the front and back of your body. Good examples include squats, step-ups, lunges, leg presses, and deadlifts. These exercises not only foster strong leg muscles but also directly contribute to core and back muscle strengthening. At Physicum, our personal trainers are well-versed in these techniques and are eager to assist you. Together, we will ensure your personal goals are achieved. Curious if personal training would be something for you? Fill in our match test and find it out!

Wishing you success!