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Dear World’s Fittest Man,

I go to the gym a few times a week. I like to use the treadmill for slow jogging and power walking as well as the elliptical trainer. I’m getting a pretty good cardio workout, and I can really feel it in my legs. I do upper body strength training too, but do I need to do leg strength training? I’m really pressed for time so isn’t all the cardio exercise enough to strengthen my legs. Do I need to do separate exercises for my legs?

Legs or not

Dear Legs or not,

First off, it’s great to hear you’re getting to the gym. Even better that you’re getting a good cardio workout. Your question is something I hear very often so I’m glad your asked it. My program is about “total fitness” so it encompasses three components: cardio, strength, and stretching. You need to do activities in all three of these groups to build a better body.

Cardio is great for burning calories, decreasing body fat and reducing your risk of cardiovascular disease. I recommend doing cardio activities 3 to 4 times per week and changing up your activities as much as possible.

Although cardio activities like power walking and using the elliptical trainer strengthen your leg muscles to a certain extent, you also want to build up the muscles with strength training activities. Strength training improves your bones or joints, helps to prevent injuries and builds a tighter physique.

Let’s say you want to increase your time or distance that your power walk. The best way to prepare your muscles for this increase is to strengthen the muscles first with weight training. Building up the muscles around your joints really helps to protect them from getting injured.

Strength training your legs once or twice a week is all you need to get great benefits. I would recommend doing your leg work on a separate day from your cardio workout. If you’re pressed for time at the gym, here are few great leg workouts you can do right at home while you’re watching TV:

• SQUATS: Stand with your legs about shoulder length apart and bend your legs pushing your hips and buttocks backward, until your upper thighs are just about parallel to the floor. Pause, then slowly straighten your legs. Do 3 sets of 10.
• STATIONARY LUNGE: Stand with your left foot about two feet in front or your right foot. Bend your left leg slightly and keeping your back leg straight with your heel off the floor. Slowly lower yourself until your left thigh is parallel to the floor. Then, slowly straighten your left leg to the starting position. Switch legs. Do 3 sets of 10 for each leg.

Remember to stretch after both your cardio and strength training activities. Stretchng helps to keep your body limber and injury-free.

© Joe Decker 2003

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