how to walk after leg day

You lift the bar after your final set, hitting a PR in the back squat. After a grueling – even brutal – leg workout, you limp out of the gym thinking you’d be lucky if you could walk the next day. among health and wellness professionals, due to the amount of money it takes on your body. Your legs are made up of some of the biggest, strongest, and seemingly indestructible muscle groups, and they’re trained to be paced. However, you need to get yourself into the habit of doing leg exercises on the right day, and recover after that. I say yes (with more in-depth answers below). While the daily meme will tell you otherwise, you can totally do cardio the day after your workout – you just have to do it the right way. To make it simpler, I’ve broken this post down into two main components: post-run day recommendations for runners and other endurance athletes, and recommendations for those whose first priority is strength. . Hopefully this will help you determine the best times for back leg workouts for your goals, whether they involve strength, speed, or endurance.

Run day after leg day: How runners build speed and endurance

Whether you’re a longtime competitive runner or aiming to run a 5K first, endurance training should play an important role in your training program. Resistance training is valuable for athletes competing at all distances, from the 100-meter sprint to the marathon. (If you don’t believe me, Google any Olympic track and field athlete’s training program – I promise, they go inside the gym regularly.) Endurance training has a number of benefits for athletes. jogging, including:

• Helps maintain proper body shape and prevent muscle imbalances
• Helps improve balance, especially the balance needed when standing on one leg (after all, whenever you run, you always balance on one leg)
• Helps to run straight and “straight”, preventing you from running stooped

To get these benefits, you need to combine endurance training with the right running routine. Here is the place to start:

1. Strengthening in the Posterior . chain

Never forget these words: A strong butt leads to a strong runner. And in all likelihood, that athlete will stay injury-free for much longer than other runners on the starting line. Here’s what it means: Your back chain – especially your glutes – holds the foundation for your success as a runner. To maintain balance while increasing speed and endurance, you need strong glutes and hamstrings. If either of these muscle groups are weak, they won’t stabilize your leg when you’re running on the road. This forces another muscle to work harder on your glutes, which manifests in injury and faulty movement patterns. :

• Your quads sag further, putting extra stress on the knee joint and causing a knee injury.
• Your calves sag further, putting extra stress on your tendons and feet, causing plantar fasciitis and achilles tendonitis.

Therefore, I encourage all runners to include glutes as part of their warm-up for every workout (whether it’s cardio or strength-based). Do 20 reps of the scalloped movement, heavy single-leg squat, and/or bandaging before each workout.

2. Focus on single leg movements

As said earlier, whenever you run, you are always in a one-legged squat. So to be a successful runner, you can’t skip single leg movements – make sure you’re as strong and stable on one leg as you are on two legs. . Here are some very beneficial moves for runners:

• Step Up: To perform the step up, hold a dumbbell in each hand, with your shoulders rolling back and down. Lift your left leg and place it on a box, so that your right thigh is parallel to the ground. Drive over your right heel, shifting your weight to your right foot, so that you come to a standing position completely on the box.
• Single-Legged Deadlifts: To perform the deadlift, hold a pair of dumbbells in your hands, as if you were deadlifting with regular dumbbells. Shift your weight to your right leg, into warrior pose 3 (you’ll look like an airplane). Pull the dumbbells down to your legs, feeling the hamstrings stretch.
• Reverse single lunge: While the forward lunge puts stress on your quads, the reverse lunge strengthens your hamstrings. Holding a pair of dumbbells in your hands, step your right foot back into the lunge, then return to the starting position.

3. Running after a running day

No, that’s not a typo. Contrary to popular belief, runners will actually benefit from finishing their run after a leg workout (that is, as long as you structure your leg day properly, following the two guidelines above. ). butt) are ready and fired, ready to do their job. Proper form is programmed into your muscle memory, helping you achieve success on the track. (Note: To discuss your exact training program, schedule a virtual call with me through your Build Bullet-Proof Health premium membership):

• Focus on interval training after leg day: Save long, steady runs on weekends, when your legs have time to rest. Instead, schedule interval workouts (like 400-meter repeats on a run) or paced runs for the next day of your walk.
• Pair explosive moves together: If you’ve completed a day of explosive leg runs (think power clears, jerks, or box jumps) then prepare for bursts of high-intensity and explosive cardio. on the next day. For example, if you are a sprinter, this would be a great day to sprint the 100-200 meters on the track, or perfect your warm-up.
• Give yourself as much space as you can between workouts: Just because I’m telling you to run after your day doesn’t mean I’m encouraging you to overtrain. If you’re one of the few athletes competing to run and lift weights on the same day, lift in the morning and run at night. If you’re in the larger population that only does one workout per day, give yourself at least 24 hours between your leg day and your intense workout.

Cardio After Leg Day: How lifters build muscle mass and strength

Via GIPHYIf you’re not a runner or endurance athlete, what you do after your leg day will be completely different. Therefore, this section is for those of you who want to build muscle mass – especially in the legs. First and foremost, I still hold my old opinion that cardio can really benefit your lower body muscles after leg day. This time, however, you’ll be using cardio as a recovery technique rather than as a tool for building speed or endurance.

1. Cardio Exercise Can Help Reduce DOMS (Delayed Onset Muscle Soreness)

Read more: how to print from samsung galaxy s7 If building strength and muscle mass is your primary goal, you’ll be able to lift your weight for the day. And after you’ve maxed out your leg presses or back squats, you’re bound to begin the very dreaded, very painful 48-hour period associated with most leg exercises. done on hind legs, it can definitely assist you in your recovery and rehabilitation. Gentle aerobic activity can help stimulate blood flow and remove lactic acid from the leg muscles, thereby reducing muscle pain and soreness. Remember: This is an active recovery session, not a workout. So skip the HIIT class and try these cardio activities:

• Easy 2K Recovery Runs Around Your Neighborhood
• 20 minutes at low intensity on stationary bike
• 30 minutes of easy swimming in a lap pool (this is especially helpful if you’re fighting injury, since you’re weightless when swimming).

2. Follow every Cardio session with other recovery methods

Light cardio after leg day helps warm up your muscles, which is a great starting point in your healing process. Once your muscles are warm, it’s a lot easier to stretch, roll, and honestly, identify any problem areas (read: persistent injuries) that need to be addressed. . Give your time and attention to the healing from your hard work. Try the following activities:

• Stretch: Stretch every calf muscle, paying particular attention to the glutes, hamstrings, and headband. I recommend holding each stretch for 10-20 seconds (never longer than 20 seconds).
• Get a foam roller or lacrosse ball: Rolling the ball after exercise is an affordable, at-home approach to active release therapy (ART). When you tear muscle fibers during a workout, they can literally fuse together – foam rolling helps repair these knots, returning your muscle tissue to its original position.
• Soak in an ice bath: Oh, the ice tub is awful. Incorporating cryotherapy (such as a cold shower or ice bath) into your exercise plan can help repair sore muscles, allowing you to recover from your workout.
• Consume Protein: Amino acids are the building blocks of protein and help your muscles rebuild after a workout. I recommend hydrolyzed whey protein for muscle gain.

3. Again, put the explosives exercises together

I wanted to include this section specifically for athletes who want to build strength and explosiveness. If your first love is a sweaty HIIT class, or you want to break your personal record in clean power, then follow the same recommendation I mentioned for runners. : Pair explosive moves together. -Intensity interval training sessions. However, unlike runners (where training comes first), you’ll put more emphasis on your explosive weight training session. Here are a few suggestions:

• Build a leg workout routine with explosive moves: Focus on box jumping, barbells, and leg cleans for the day.
• Do moderate-intensity cardio: After your leg day, don’t walk into an hour-long HIIT class with your legs sore. Instead, do high-quality movements with lower intensity. For example, do plyometrics, practice your longest jump, or do single leg exercises – all of which require plenty of rest between sets.
• Take a day off if you need to: Sometimes, you won’t be able to come back from an intense leg workout. Agree. Since strength is your primary goal, and you had a solid, explosive leg the day before, spend an active recovery day and walk to the ellipse on your own.

Yes, cardio can be done after leg day (and recommended)

Although internet memes have trained us to believe that getting a cardio workout – even in the form of walking – every day is impossible. In fact, your body is an incredibly powerful machine, and getting a cardio workout after leg day can really be beneficial. If you’re a runner, your runs (especially intervals) have precedent compared to your weightlifting sessions. Prepare for these runs with multiple glutes and single leg activations, making sure you’re ready for the next day’s sprint. more important is doing high-intensity cardio. Therefore, jogging after a leg day should be used as a recovery technique, to initiate lactic acidosis before stretching and foam rolling. I hope this post helps you succeed. However, I want to be absolutely clear that your particular goal should always carry the most weight in your training. So to discuss these goals and craft a unique plan that combines heavy leg days and cardio, sign up for a premium membership of the Build Bullet-Proof Health plan. , where we’ll discuss your goals, progress, and training on a monthly basis. For health and fitness updates and discounts, sign up for our newsletter at the bottom of this page. Read more: how to change text color in twitch chat

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