Subscribe Feed (RSS)VERTICAL LEG PRESS
January 17th, 2012 by Mary | Filed under Exercise, home gym.
When we talk about fitness and exercise somehow we sometimes tend to limit our discussions to the upper body. This may be because the upper body is generally the most visible aspects of our physique in mass media. However, the lower body is just as important. Regular exercise of your lower body in addition to exercise of the chest, arms and shoulders is essential to give a balanced and healthy physique. One of the easiest and effective ways of improving the muscle groups of our legs, thigh and ankles is the Leg Press. It involves pushing of weights by both the legs in horizontal, inclined or vertical position.
The vertical leg press is very helpful in strengthening and improving the performance of the hamstrings (posterior thigh muscles, the muscles that act upon the hip bone and the knee), Quadriceps (muscles of front thigh), Gluteus Maximus (buttock muscles) and Calves (muscles of the back part of lower leg). These muscle groups are essential for various activities like walking, jumping, running and maintaining erect posture.
Although squats may be helpful in working out these muscles, they are low intensity and do not lead to an increase in muscle mass. Doing a vertical leg press is considered the fastest and the most efficient way of increasing the strength and mass of these muscle groups. It is also by far the most controlled one, so that there is less chance of injury. Also, due to more control you can push more weight than a squat where balancing is required. By varying the position of the legs and back rest different sets of these muscles may be worked out, offering a great variety.
Since these muscle groups are inherently stronger than the biceps; it is possible to push as much as 200 lb easily for an average healthy male. If a person is capable of freely pushing say 200 lb then a start with 250 lb and 10-12 repetitions should be good for a start. Next, a super set with 300 lb and 10-12 repetitions will provide the required signal to the muscle groups for growth. The weights/repetitions/sets can be varied depending upon the intensity required. The good thing is that this muscle set responds very quickly to the vertical leg press routine and you may be able to see results pretty fast.
Do not try to push more than what you are comfortable with, it may lead to injury. Remember drink lots of liquid to prevent dehydration, and include sufficient protein, carbohydrates and micronutrients in your diet to ensure muscle growth.
The vertical leg press is also a very efficient calorie buster. A complete routine can burn up to 400 calories. A good vertical leg press has inherent safety features to prevent free fall of weight and injury to the exerciser. A vertical leg press may also be a part of home gym in addition to bench press and weights. This trio more or less complete the entire range required for strength training. The cost of a vertical leg press is around $300.
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