Contributed by Mia Speight
Muscular Strength is essential to maintain good physical condition for exercise. The lower body functions as the foundation and a synergist to the mid-section. Therefore, a leg routine is an integral part of any exercise regimen. Although there are many gym-goers who pay close attention to upper body regimens and neglect to strive for muscle symmetry (Balanced or harmonious proportions on opposites sides of the mid-section or center of the body) in the lower body, most outdoors athletes use their leg as a primary source of power.
The major muscle groups of the leg consist of quadriceps, hamstrings, gluteus, adductors, abductors, and calves. These muscles are recruited in various sport specific exercises including but not limited to biking, hiking, running, rowing, skiing and skating, swimming, football and basketball. Lower body conditioning is vital to maintain speed, agility, strength and endurance for these sports. For maximum results I recommend training the legs twice a week with a 72 hour recovery period between sessions -men should lift an estimated 50% of there body weight, and women about 30%. Here's a strengthen program fit for the active outdoor adventurer.
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Monday and Friday Leg extensions 3 sets of 15 reps Barbell Squats 3 sets of 15 reps Lateral (side) Lunges 3 sets of 15 reps Hamstring Leg curl (single leg) 3 sets of 15 reps Standing calve raises 3 sets of 15 reps |
Tuesday and Saturday Barbell Squats 4 sets of 15reps Standing Calve Raises 4 sets of 15 reps Leg Extensions 4 sets of 15 reps Donkey Calve Raise 4 sets of 15 reps |
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Mia Speight is 26 years old and a certified personal trainer with AFAA (Aerobics and Fitness Association of America) and NSPA (National Strength Professions Association). She is a native of Baltimore, Maryland where she has trained her clients for the past 5 years. Her sports experience dates back to high school where she ran track and was one of the first females to participate on the varsity wrestling team. She is a graduate of Shenandoah University in Winchester, Va. where she enjoyed a 2-year stint of amateur boxing and later studied the form of Wing Chung Kung Fu. She has coached conditioning camps for a wide range of athletes on the high school level at the Institute of Notre Dame in Maryland. Speight also holds a S.T.R.E.C.T.H and BOSU ball certification. She has held the position of Top Trainer for the last 3 years at Sport Fit, in Laurel Maryland, where she now trains. When she is not training, Speight enjoys activities such as mountain biking, motor sports, weightlifting, running, acting, modeling, and indoor rock climbing, volunteering and reading.