The dreaded leg day, is one that most people try to avoid. It is one of the most difficult body parts to train and extremely challenging for many. The reason is because legs are the largest muscles in the body and takes the most energy to exercise. So, here are a few tips on how to survive leg day without passing out, vomiting or getting injured.
First, make sure you prep your body beforehand.
Consuming enough carbohydrates to give you energy to not only make it through the workout, but to perform well. Perform 10 to 15 minutes of cardio to loosen up your muscles beforehand is always a good idea. Also, use a foam roller and/or stretch to lengthen your muscles before attempting any leg exercises. Tight muscles are a recipe for disaster and injury.
Second, have all essential gym items packed in your gym bag. Items such knee wraps, back braces, proper shoes, etc. are necessary to help protect your body. I have a special pair of shoes that I use just for leg days for performing such exercises as squats, leg presses, split squats, etc. Always be prepared to protect your body especially if you have existing or lingering injuries.
Third, always warm your muscles up with lighter weight and practice before moving to heavier weight. This will not only loosen up muscles but help prepare joints for handling heavier loads.
Fourth, know your limitations. Most of us want to feel the satisfaction of setting a new PR (Personal Record), but it is not worth risking your body and health. When pushing your body to the next level, listen to your body. What about it's mental? It's mental means pushing yourself to new limits being safe and smart, not reckless and without regard. I suggest having a workout partner or spotter. Someone who will assist you in your attempt to achieve a new or difficult goal, especially when pushing your body to the limit. Also, always keep proper form and technique. If your form is improper, STOP immediately. The weight is too heavy. Continue to build your strength at a weight that you can lift with proper technique, then try a heavier load later in the future.
Fifth, do not forget to breathe. With the legs being the largest muscle in the body, it takes more energy and force to lift, push or pull them. Many have a tendency to hold their breath when performing leg exercises, especially pushing exercises like squatting. As a result, they will faint. Remember to exhale on the push motion or pull motion when muscles are shortening or contracting (concentric phase) and inhale on the lifting, holding or lowering the weight (eccentric phase) when the muscles are lengthening.
Sixth, cool down and stretch after your work out. This should be incorporated as a part of your work outs to help relax the muscles and keep them lengthened especially after a strenuous work out.
Leg days are challenging, but a great way to boost your confidence in the progress you have made toward meeting new goals. Do not exclude leg day, but embrace it as a fun, new challenge on your journey to becoming fit.
Happy Training!
