According to new research, those with powerful legs are less likely to develop heart failure following a heart attack.
Kensuke Ueno, along with Dr. Kentaro Kamiya of Japan’s Kitasato University School of Allied Health Sciences, reported their findings earlier this month – at Heart Failure 2023, a scientific congress of the European Society of Cardiology.
They looked examined the quadriceps muscles, which are located at the front of the thighs. In 932 people aged 57 to 74 who were hospitalized for heart attacks between 2007 and 2020.
The study discovered that individuals with low-strength quads were far more likely to have heart problems or heart failure than those with high-strength quads.
In clinical practice, quadriceps strength is easy and simple to evaluate accurately. Our findings suggest that quadriceps strength could help identify patients at a higher risk of developing heart failure after a myocardial infarction, who could then be monitored more closely, Ueno added.
Building leg strength has several advantages, especially as we age, not only for heart health but also for avoiding the ailments that come with ageing.
Strengthening the lower body really helps with lower back strength it strengthens your bones and joints, especially your knees, explains Marina Makar, corrective exercise specialist, personal trainer, and group fitness teacher at Abu Dhabi Country Club.
Leg Day fundamental exercises to strengthen your legs
Squat
Squat are a popular leg workout since they are the most difficult but also target multiple areas. Back squat, front squat, goblet squat, and sumo squat, for example, all target distinct muscles in the legs and glutes, increasing overall leg strength.
Squatting really depends on your stance because it works all of your leg muscles, including your quads and gluteal muscles like the maximus, minimus, and medius. Going in a narrow stance works your quads, and going wider and wider works your gluteal muscles, adds Makar.
Hip bridge exercise
Hip bridge are another exercise that may be utilised to increase leg strength because they work not only the glutes but also the calves, hamstrings, lower back, and core. For a more advanced form, use only your body weight, bands, or a barbell. For an added difficulty, execute the exercise at an angle or on a single leg.
Excellent for working out the legs, glutes, and lower back.” Hamstrings, hip flexors, lower back muscles, and gluteal muscles – including your gluteus maximus, gluteus medius, and gluteus minimus – are among the muscles addressed,” explains Suzi Curtis, master health and wellness trainer in Abu Dhabi.
Lunges
Carlos Mendez, an Abu Dhabi-based wellness educator, recommends lunges because of their variations, which can provide a challenge for different fitness levels and transfer attention to different body areas.
From basic step-back lunges for beginners to Bulgarian lunges with weights for advanced training, if you want to go beyond that, then go for the pistol squat,” he advises. “When doing squats, lunges move your emphasis away from the lower back. While executing the exercises, it draws your focus to a particular leg’s musculature.
Lunges engage the glutes, hamstrings, and quadriceps. They can be performed with only body weight or with the assistance of a barbell or weight plate. There are also various leg locations that will engage specific muscles, such as walking.
Calf raises
According to Ashraf Odeh, a personal trainer in Abu Dhabi, calves are often overlooked in training yet are critical to mobility while improving leg strength.
He suggests performing calf lifts at home to strengthen the muscles. Beginners, he says, can begin by using a table or the back of a chair for support when raising up onto their toes and back down for the workout. Being on an elevated surface, such as steps, can provide an additional boost by stretching the muscle while pulling up and back down.