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Fitness Guide
Leg Exercises Without Leg Exercise Equipment
There are lots of leg exercises which you can perform using leg exercise equipment and what kind of leg exercises you do will depend on your goal. Do you want to build massive thighs or are you looking for a leg tone exercise? Are you aiming to build strength, increase running endurance or improve balance and flexibility? Are you a jogger, a weight-lifter or a dancer? Here though we are going to look at some simple exercises which do not require leg exercise equipment.
Naturally, not all goals are mutually exclusive. Building strength can combine well with improving balance, for example. Having toned, strong leg muscles helps keep joints stable and improves appearance.
Remember that any strenuous exercise should be done only after a warm-up period that includes stretching.
Spinning
One of the best exercises for toning and strengthening leg muscles is 'spinning', using a stationary bike. Using an ordinary bicycle is good too, but the exercise is less controllable and involves a lot of other muscle groups.
A 15-minute spin will help tone the calves, hamstrings and quads, improve joint flexibility and (sometimes) reduce cellulite and fat. It's also a great cardiovascular activity so you get two for the price of one when you spin.
Knee Exercises
If you want something a little less vigorous, say you only want to help strengthen the knee, here are a couple of options.
This first one is really good for those who suffer from conditions such as chondromalacia patella - a roughening of the cartilage underneath the knee cap, sometimes as the result of the bones not sitting properly in the 'V' of the knee joint.
Sit in a chair, back straight but not tensed. Your leg should be bent at 90 degrees, the thigh parallel to the ground, the lower leg vertical. Tense the thigh, hold for 5 seconds then release. Switch legs and repeat. Do 10 reps for each leg. Easy, huh!
Be sure to breathe normally during the exercise.
Another exercise does a little more to build strength in the muscles that control bending at the knee.
Sit up straight and breathe normally, then cross your legs at the ankle. Push forward with the rear leg and back with the front leg. (A little tricky at first, but think about it!)
Switch legs by reversing the direction of the cross. If the right leg was in front, move it to the rear. Repeat the exercise 10 times for each position.
Calf Burns
Now for something a little more strenuous.
Depending on your balance and the surface you're standing on, you may need to do this on a mat or carpet, or on a wooden floor. Avoid using a cement or metal floor.
Stand up straight, heels together, toes slightly apart. Make sure you are well-balanced.
Lift the heels, balancing on the balls of your feet. Imagine a string attached to the center of your head pulling you up. Hold for 5 seconds, then lower slowly. Repeat 10 times. Over time, as you build strength and balance, increase the length of time you're on the balls of the feet.
Vary the action by bending slightly at the knee while you still have the heels raised. This will bring the thighs (quadriceps or 'quads' and hamstrings) as well as the buttocks into play. Straighten up, then lower the heels. Repeat 10 times.
Among the many health benefits of strong, flexible legs there is one that is especially important for the older crowd. Many falls lead to broken hips, one of the leading causes of severe health problems for the elderly. A long-term practice of keeping the legs in shape will help prevent this later in life.
Body mass index (BMI): A number that describes a body's relative weight and strongly correlates to total body fat content in adults.
Heart rate variability: Fluctuations of interbeat intervals. Heart rate variability of a healthy subject is in general large in resting conditions and during light exercise. Heart rate variability gradually disappears when exercise becomes more intense and heart rate increases.
OwnZone: A feature on some Polar Heart Rate Monitors that automatically calculates the individual target heart rate zone (65-85% HRmax) for improving cardiovascular/aerobic fitness.
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