{"id":15702,"date":"2017-11-03T11:57:32","date_gmt":"2017-11-03T15:57:32","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=15702"},"modified":"2018-06-19T13:10:10","modified_gmt":"2018-06-19T17:10:10","slug":"why-you-should-never-skip-leg-day","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/why-you-should-never-skip-leg-day\/","title":{"rendered":"6 Reasons Why You Should Never Skip Leg Day"},"content":{"rendered":"<p>For whatever reason (<em>*cough, <\/em>excuse<em>, cough*<\/em>), plenty of people skip leg day. But ignoring all of the muscles below your belt-line is a massive mistake; training your lower body not only guarantees you\u2019ll never be the victim of a nasty \u2018skips leg day\u2019 meme, but also helps you reap a number of health and fitness benefits. Here, experts share six big reasons why you should start showing your bottom half more love at the gym.<\/p>\n<h2><strong>1. You\u2019ll Burn More Calories<\/strong><\/h2>\n<p>Whether losing weight is your goal or not, training your legs revs your <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/\" target=\"_blank\" rel=\"noopener\">metabolism<\/a>. Classic leg-day exercises like <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/22\/improve-squat\/\" target=\"_blank\" rel=\"noopener\">squats<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/25\/improve-your-deadlift\/\" target=\"_blank\" rel=\"noopener\">deadlifts<\/a> make your body work harder because they involve large muscle groups and multiple joints, explains <a href=\"https:\/\/www.instagram.com\/drlauramiranda\/\" target=\"_blank\" rel=\"noopener\">Laura Miranda<\/a>, D.P.T., M.S.P.T., C.S.C.S., founder of <a href=\"https:\/\/www.nestacertified.com\/PURSUIT\/\" target=\"_blank\" rel=\"noopener\">PURSUIT<\/a> group fitness training.<\/p>\n<p>\u201cThe more muscles groups you use, the more calories you are going to burn,\u201d she says. For example, consider a bicep curl versus a deadlift. While the bicep curl mostly isolates your bicep muscles, the deadlift activates and engages your hamstrings, glutes, core, and lats. \u201cAnd, just like the deadlift, most leg-day exercises require more than one muscle group,\u201d she adds.<\/p>\n<p>If you\u2019re trying to <a href=\"https:\/\/www.vitaminshoppe.com\/c\/healthy-weight\/N-cp99j2\" target=\"_blank\" rel=\"noopener\">lose weight<\/a>, leg day will help you get there\u2014otherwise, it\u2019ll give you an excuse to eat a little more. (And who\u2019s going to argue with that?)<\/p>\n<h2><strong>2. You\u2019ll Boost Your Cardiovascular System<\/strong><\/h2>\n<p>When it comes to heart health, we typically think of aerobic activities, like running and biking, as being the most beneficial. However, a <a href=\"http:\/\/www.news.appstate.edu\/2010\/11\/29\/study-shows-resistance-training-benefits-cardiovascular-health\/\" target=\"_blank\" rel=\"noopener\">recent study<\/a> out of Appalachian State University found that resistance exercise (like lifting weights) also offers cardiovascular health benefits. According to the study, 45 minutes of moderate-intensity resistance training both improved participants\u2019 blood flow and lowered their blood pressure.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>\u201cWhen your muscles contract, they help to push blood through your veins and back to your heart,\u201d explains <a href=\"https:\/\/www.instagram.com\/davidscottpt\/\" target=\"_blank\" rel=\"noopener\">David Otey<\/a>, C.S.C.S., <a href=\"http:\/\/www.precisionnutrition.com\/precision-nutrition-level-1-certification-faq\" target=\"_blank\" rel=\"noopener\">Pn1<\/a>. So though this study didn\u2019t hone in on lower-body strength training, specifically, having more muscle there makes you better able to circulate blood to your lower extremities, he says.<\/p>\n<h2><strong>3. You\u2019ll Have A \u2018Fitter\u2019 Brain<\/strong><\/h2>\n<p>Regular exercise has long been linked to a <a href=\"https:\/\/www.health.harvard.edu\/blog\/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110\" target=\"_blank\" rel=\"noopener\">healthier brain<\/a>, but according to research out of <a href=\"https:\/\/www.karger.com\/Article\/FullText\/441029\" target=\"_blank\" rel=\"noopener\">King\u2019s College London<\/a>, there\u2019s a specific link between stronger legs and a stronger mind. The researchers followed older identical twins throughout a 10-year period and found that the twin who had greater leg power experienced less cognitive decline and that their brain generally aged better than the weaker-legged twin. Why? The researchers believe some of the benefit comes from the new cell production-stimulating hormones that muscles release during exercise\u2014and since leg muscles are the largest in the body, they have the greatest potential for doing so.<\/p>\n<h2><strong>4. You\u2019ll Decrease Your Risk Of Injury<\/strong><\/h2>\n<p>\u2018Use it or lose it\u2019 might sound trite, but it&#8217;s definitely true for the joints in our lower body. \u201cWhen you don\u2019t use your joints, you set them up for breakdown,\u201d says Miranda.\u00a0By putting controlled stress on our muscles and joints during exercise, we signal them to adapt and grow stronger and more mobile, which is especially important as we age, says <a href=\"http:\/\/mariespano.com\">Marie Spano<\/a>, M.S., R.D., C.S.S.D., C.S.C.S. If we don\u2019t regularly move and challenge our lower bodies, though, we land with a higher risk of injury when we go for a hike or long walk.<\/p>\n<p>Improving lower-body strength may even help reverse the rising need for <a href=\"http:\/\/www.abstractsonline.com\/Plan\/ViewAbstract.aspx?sKey=8aee1902-36d1-4626-9e3b-3fb48ce6bb61&amp;cKey=cbe5d81e-5b06-4de5-9dda-7d7b4c599010&amp;mKey=4393d428-d755-4a34-8a63-26b1b7a349a1\" target=\"_blank\" rel=\"noopener\">hip and knee replacements<\/a> in the U.S., suggests Miranda.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/c\/joint-muscle-support\/N-7yo\" target=\"_blank\" rel=\"noopener\"><strong>Find joint and muscle support supps to boost your training and recovery.<\/strong><\/a><\/p>\n<p>Plus, if you\u2019re an athlete or a runner, consistent lower-body training and strength could make the difference between getting injured and staying in the game, she says. In fact, exercises like lunges and squats promote stability in the knee, and can help prevent ACL tears, according to <a href=\"https:\/\/www.acefitness.org\/acefit\/fitness-fact-article\/2632\/how-to-prevent-and-treat-acl\/\" target=\"_blank\" rel=\"noopener\">The American Council of Exercise<\/a>. Squats and deadlifts also help develop hip strength and mobility, which are both common sources of injury for runners and other cardio lovers, Miranda adds. (So even if you\u2019re training for a marathon, leg day is still a good idea.)<\/p>\n<h2><strong>5. You\u2019ll Build A Stronger Upper Body<\/strong><\/h2>\n<p>Yep, leg day can actually help your upper-body training. Not only are most leg day moves compound exercises (meaning that they work your whole body), but stronger legs also give you a stronger base for upper-body exercises, like the push press and bench press, where your feet are anchored to the floor and some energy is transferred through your legs, says Otey.<\/p>\n<p>Plus, if you constantly skip leg day and only train your upper body, at some point your body won\u2019t want to carry the extra weight of more upper-body muscles and your gains will plateau. \u201cThe body is a self-regulating machine,\u201d says Otey. Basically, it wants to grow proportionally.<\/p>\n<h2><strong>6. You\u2019ll Run Faster (And Longer)<\/strong><\/h2>\n<p>\u201cWhen most people want to get into shape, they either go on a run or hop on the <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/20\/elliptical-versus-treadmill\/\" target=\"_blank\" rel=\"noopener\">elliptical<\/a>,\u201d says Miranda. But strength training can actually help you develop your endurance faster, which will make you a better, faster runner, she says. In fact, a systematic review published in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24532151\" target=\"_blank\" rel=\"noopener\"><em>Sports Medicine<\/em><\/a> confirms that resistance training improves runners\u2019 efficiency and time trial performance.<\/p>\n<h2><strong>How To Add Leg Day Back Into Your Workout Routine<\/strong><\/h2>\n<p>Convinced yet? If you\u2019ve been neglecting your legs for a long-time, start by incorporating bodyweight exercises such as air squats, lunges, and step-ups into your routine, suggests Miranda.<\/p>\n<p>Build up to three sets of 10 to 15 reps for each move, two or three times a week. Once you\u2019ve been comfortably performing these lower-body moves pain-free for three or four weeks, it\u2019s time to start using additional weight, so add five to 10 pounds, she says. When you\u2019re able to comfortably complete three sets of eight to 10 reps, up your weight by another five to 10 pounds.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/09\/15\/glutes-workout\/\" target=\"_blank\" rel=\"noopener\"><strong>Your Glutes Are Begging You To Do This Workout<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>For whatever reason (*cough, excuse, cough*), plenty of people skip leg day. But ignoring all of the muscles below your belt-line is a massive mistake; training your lower body not only guarantees you\u2019ll never be the victim of a nasty \u2018skips leg day\u2019 meme, but also helps you reap a number of health and fitness<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/why-you-should-never-skip-leg-day\/\">Read More <span class=\"screen-reader-text\">6 Reasons Why You Should Never Skip Leg Day<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":15705,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9],"tags":[437,33,596,110,809,807,172,448,808,221,256,262],"class_list":["post-15702","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","tag-body-composition","tag-bodybuilding","tag-glutes","tag-gym","tag-hamstrings","tag-leg-day","tag-muscle","tag-physique","tag-quads","tag-strength-training","tag-weight-lifting","tag-workout"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Reasons Why You Should Never Skip Leg Day | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"For whatever reason (*cough, excuse, cough*), plenty of people skip leg day. 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