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Your legs contain some of the largest muscle groups in your body. It becomes not just a difficult but also an energy-intensive endeavor to train them. Muscles can only grow if they are stimulated but overtraining them can be counterproductive since they do not get enough time to relax, repair, and regenerate.
The way you train your legs is determined by the goal you want to reach, your fitness level, and how quickly you can recover between exercises. Running alone is not enough to get your legs in condition. Weightlifting is the best way to build strength and muscle mass.
How Many Times a Week Should I Work Out My Legs?
It is allowed to train your legs twice a week because they contain vast muscles. There should be a 48-72- hour gap between workouts to allow the muscles to heal and expand optimally. Bodybuilders and powerlifters who max out their energy with the amount of weight they utilize during squats will benefit from the twice-week routine. It is adequate to do 6-8 reps in each of three to six sets.
However, if you are a rookie in the fitness world, you can take it easy on your body, without concentrating on size or power. With light training activities, it is common to work your leg muscles 4 times a week on non-consecutive days. But you can skip them on the days you are sore from a previous leg workout. Even if it is your leg day, you can benefit from the extra rest.
The reason beginners can exercise more often is that of the lighter weight load that is usually common for workouts. When you are new to resistance workouts, trainers suggest using only your body weight or light dumbbells to perfect your form and start with muscle development.
Fitness enthusiasts who are not looking for bodybuilding often train with moderate heavyweights, which are around 50% to 60% of what will be a maximum of one rep. Because of less weight they can go for higher reps of 12 to 20 per 2-3 sets. This practice is not taxing for the legs, so they need little time for recovery.
How Long Should I Work Out My Legs?
When it comes to strength training or aiming for perfectly toned legs, 30 minutes of workout is enough. Maintaining a circuit of lifting light weights in quick repetitions can exhaust the leg muscles, helping in burning calories and fat, and building muscular strength and endurance.
If you are looking to level up, high-intensity interval training is the way. A 30-minute HIIT workout can provide prolonged benefits by burning calories even hours after you are finished. It maximizes aerobic fitness, loosens up the fast-twitch muscle fibers, and helps in growing lean muscle tissue.
For most people, the quality of a workout matters more than the quantity of time. If you can only afford a short time to work out, make sure that the exercises are carefully balanced and sequenced to enjoy optimum results.
Which Exercises Should You Focus On?
The first month is all about conditioning your body and building endurance in your muscles. Try to do light exercises of two sets of 12-15 repetitions of every exercise. This should be your routine in the first two weeks. Then upgrade your practice to three sets for the next two weeks. Aerobic exercises for 30 minutes should be performed at least 5 days a week.
The second month is when you train for gaining muscle mass. This period calls for doubling the intensity and lowering the repetitions. Select an ideal weight according to the body’s capability and do 6 to 12 repetitions. You should aim for three sets, giving a gap of 60 to 90 seconds in between. Once you are comfortable and you can carry the weight easily for 12 repetitions, increase the weight. Also, this month asks for an increase in the duration of aerobic exercises by 10 to 15 minutes.
The focus of the third or last month is improving muscle strength. This time you need to increase the weight even more and perform only 3-4 sets with two to six repetitions of each exercise. The aerobic exercises should be maintained 5 days a week. This month requires you to incorporate interval training. The ideal way is to perform 20 to 30 minutes of sprint intervals. You sprint for 30 to 60 seconds and then in the next interval, you ease up on the intensity to let your body recover.
What Are the Benefits of Leg Day?
1) Increase Cardiovascular Load
Leg days are not only to sculpt your legs but also to engage other muscle groups. Performing squats do not trust help with their glutes, they work on your quads and core muscles as well. The training session paces your heart rate, resulting in both strength and cardio exercises.
2) Stronger Legs Make Other Exercises Easy
Strengthening your leg muscles benefits in making your regular life easy. You do not dislocate your knees or cramp your legs in sleep. It lowers the chances of injuries.
3) Your Body Looks Balanced and Symmetrical
Bulked-up upper body and thin legs make for an out-of-proportion body structure. Working out to build biceps and triceps often leads to ignoring leg days. Maintaining your body with legs makes you look symmetrical and much more attractive. So that you do not make such mistakes of missing out on leg days, Deposit The Work in your assistant app.
What Is the Best Workout App?
Deposit The Work ranks to become one of the most trusted home exercise apps for android and ios. They created it with smart features that allow you to set reminders and timers for your workout session. The app suggests exactly which exercises serve your body and can take it to the next level. You can enjoy over 300 exercise training videos that will leave you spellbound.
Working out from the comfort of your home with professional guidance makes the process more enjoyable. Not to forget the nutritious recipes that this home workout app iPhone provides. Users have recommended this app after experiencing positive results within months.
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