wheels of Steel
Dual Workouts for Turbocharged Legs
Photography by Wayne Levitt, C.S.C.S.
The best cardiovascular program is one you'll do continually, year in and year out. Running, bicycling and stair climbing can be done at most health clubs as well as outside in all but the worst weather. Most men who bike outside will ride stationary bikes inside. Runners outside will use treadmills inside. Stair climbing fans at health clubs may or may not climb outside, but they can. Here are more in-depth looks at each exercise option.
Running /Jogging. This is a high-impact exercise, tough on the joints and not recommended for men overweight or at a beginner fitness level. Those who'd like to run should start with walking and jogging in place. Running is an excellent strength and endurance builder for the abdominals, back and low body. Indoors, using a treadmill provides an excellent aerobic workout, especially if running or jogging. Speed and grade can be varied. Treadmills can absorb almost half the impact of running on roads, easing the stress on the body, especially the knees.
Bicycling. This is a low-impact exercise, easy on the joints, recommended for all fitness levels. Biking is also an excellent strength and endurance builder for the abdominals, back and low body. Indoors, riding a stationary bike is an excellent low-impact aerobic workout. You can work at varying intensities and lengths of time. Muscle groups benefiting are primarily thighs and buttocks. Some stationary bike models have push/pull handlebars which tone upper body muscles. Recumbent bikes, in which you sit back and pedal with legs stretched out in front, are better for people who have back problems.
Stair Climbing. Athletes in many sports build leg strength and aerobic conditioning by running stadium stairs. Indoors, stair climbing machines are extremely popular at health clubs. Speed and time can be varied, and changing hand and body positions also varies the workout.
In addition to the sweat breakers, men should perform weight- and weight-free exercises to optimize leg drive and power. What follows are two such regimens. These exercises target thighs, calves, hamstrings, hips, knees, adductors and abductors. They complement aerobic training by fortifying the same muscles stressed by movement. Perform each session a couple of times a week. Take care of your bottom half and your bottom half will take care of your upper half. You'll feel better, look better and likely live longer. Now get moving!
Balance Squats
Stand facing a waist-high object, with a bench a few feet behind you. Hold the object in front and place your left foot on the bench behind you. Proceed to squat down until the right thigh is parallel to the floor. Hold the position briefly, then rise. Perform five repetitions, then switch leg positions for another set.
Toe Raises
Stand with the heels on a raised surface, toes off, and grasp something for support. Proceed to raise toes up as high as possible. Hold the position briefly, then lower. Perform five repetitions.
Lateral Leg Raises
Stand adjacent to a stationary object on your right, and grasp it with the right hand for support. Beginning with legs together, proceed to raise the left leg out to the side as high as possible. Hold the position briefly, then lower. Perform five repetitions, then switch leg positions for another set.
Pelvic Lifts
Lie on your back with hands palms down at sides, knees bent, feet flat and the head supported on towels. Proceed to lift your pelvis until the thighs are aligned with the upper body. Hold the position briefly, squeezing buttocks together, then lower to the floor. Perform five repetitions.
Front Lunges
Stand with hands on hips and feet together. Proceed to step forward with the right leg, lowering until the thigh is parallel to the floor. Hold the position briefly, then push back to starting position. Perform the next repetition with the left leg, and complete five alternating repetitions with each leg.
Bent-Leg Extensions
Stand adjacent to a stationary object on your right, and grasp it with the right hand for support (1). Beginning with legs together, proceed to bend and raise the right leg until the thigh is parallel to the floor (2), then extend the lower leg up and out (3). Hold the position briefly, then lower to starting position and perform the next repetition with the left leg. Complete five alternating repetitions with each leg.
Inside Leg Raises
Lie on your right side, supporting your head in the right hand, with the right leg straight out on the floor and the left foot in front of the right thigh. Proceed to raise the right leg up as high as possible. Hold the position briefly, then lower. Perform five repetitions, then lie your right side for a set with the left leg.
Prone Bent-Leg Raises
Lie face down with the left leg bent at a 90-degree angle and the foot flexed. Proceed to raise the bent leg as high as possible. Hold the position briefly, then lower to starting position. Perform five repetitions, then switch leg positions for a set with the right leg.
Back Squats
Stand grasping a barbell palms back behind the back, with legs shoulder-width apart. Keeping the back straight and head up, proceed to lower until thighs are almost parallel to the floor. Pause, then rise to starting position. Perform two sets of 10 repetitions.
Straddle Squats
Stand with legs wide, grasping a barbell between them, one hand in front and one in back. Keeping the back straight and head up, proceed to lower until thighs are almost parallel to the floor. Pause, then rise to starting position. Perform two sets of 10 repetitions.
Front Lunges
Stand grasping dumbbells at sides. Keeping the back straight and head up, proceed to step forward with the right leg, lowering until the thigh is parallel to the floor. Pause, then rise to starting position and perform the next repetition with the left leg. Complete two sets of 10 alternating repetitions with each leg.
High Pulls
With a barbell at your feet, bend the knees, lower and grasp it with a wide grip. Keeping the back straight and head up, proceed to rise and pull the bar up to the top of the chest. Pause, then lower the bar to the floor and stand up. Perform two sets of 10 repetitions.
Half Squats
Stand grasping a barbell on the top of the back, with feet shoulder-width apart. Keeping the back straight and head up, proceed to bend the knees and lower until legs are bent at 90-degree angles. Pause, then rise to starting position. Perform two sets of 10 repetitions.
Sitting Squats
Stand grasping dumbbells palms-in at sides, with feet together and a bench or other object behind you. Proceed to lower until sitting on the bench. Pause, then rise to starting position. Perform two sets of 10 repetitions.
Seated Toe Raises
Sit on a bench with feet flat on the floor, holding a barbell on the thighs. Proceed to raise up on toes as high as possible. Pause, then lower to starting position. Perform two sets of 10 repetitions.