Workout for lower body?

[xman25]

I wanna know something from you guys,Basically when i came into training i was having a weak lower body like thighs and shins,My trainer suggested me to start running,jogging, i do it started making me really tired.Then i tried cycling,swimming and they worked for i feel better then before i mean my lower body is having stamina to do work now but i want you guys to give me some other suggestions it isn't really in the form which i always wanted it to be?Good suggestions are appreciated

[Dan C]

Xman25,

It depends on what your goals are. If your goals are to build up strength and mass (size) in the lower body, then running and jogging will not get you where you want to be. Activities like running and jogging are endurance activities/exercises and are known as aerobic exercise. What you want to engage your lower body in if you want size and strength is anaerobic exercise, which means intense muscular contractions (i.e. lifting weights). Aerobic exercises is exercise in which the intensity of the muscular contractions are so low that oxygen is being used as the primary energy source. As the contractions become more intense, a more immediate energy source is needed, and your body will shift away from oxygen to as the energy source to something known as ATP, which comes from a storage of carbohydrates within the muscles known as glycogen. When this happens, your muscles are no longer using oxygen (hence the name anaerobic, meaning "without oxygen"). You need to perform exercises such as squats, lunges, leg press, calve raises, hamstring curls, etc. with heavy weight (relative to your capabilities) to the point where you are engaging your muscles anaerobically (through intense resistance training). Do you currently belong to a gym? If not, it would be a good idea to join one, as gyms will provide you with all of the machines and workstations you need to be able to perform optimal lower body workouts.

What I have just suggested is by no means an all-inclusive guide to lower body workouts or anything, but it is good advice to get you started on the right direction and path to your goals.

[Mini-G]

SQUAT MOTHA F***A

[Mini-G]

But really... It's all dependent on your goals as Dan said. If you want to grow and increase muscle mass you need to train your legs anaerobically. If you want endurance and cardiovascular health them do your ample amounts of cardio. Without laying out your goals for us... Not much we can say to really point you in the right direction.

[xman25]

Xman25,

It depends on what your goals are. If your goals are to build up strength and mass (size) in the lower body, then running and jogging will not get you where you want to be. Activities like running and jogging are endurance activities/exercises and are known as aerobic exercise. What you want to engage your lower body in if you want size and strength is anaerobic exercise, which means intense muscular contractions (i.e. lifting weights). Aerobic exercises is exercise in which the intensity of the muscular contractions are so low that oxygen is being used as the primary energy source. As the contractions become more intense, a more immediate energy source is needed, and your body will shift away from oxygen to as the energy source to something known as ATP, which comes from a storage of carbohydrates within the muscles known as glycogen. When this happens, your muscles are no longer using oxygen (hence the name anaerobic, meaning "without oxygen"). You need to perform exercises such as squats, lunges, leg press, calve raises, hamstring curls, etc. with heavy weight (relative to your capabilities) to the point where you are engaging your muscles anaerobically (through intense resistance training). Do you currently belong to a gym? If not, it would be a good idea to join one, as gyms will provide you with all of the machines and workstations you need to be able to perform optimal lower body workouts.

What I have just suggested is by no means an all-inclusive guide to lower body workouts or anything, but it is good advice to get you started on the right direction and path to your goals.

Thank you very much ,I appreciate you effort.

[BEAR]

SQUAT MOTHA F***A

lol............ Definitely squats.........but also, my legs have always been really responsive to extensions............that movement really defines my quads.......QUICKLY......