Training legs favors knees and general body health

There are several reasons why people might not like working out their legs. One is that leg training can be quite challenging and tiring, requiring a high level of physical exertion. Some people, on the other hand, may simply prefer to focus on other parts of their body, such as their arms or abdomen. However, it is important to remember that leg training is essential for balanced muscle development and maintaining the overall health of the body.

Dangers of skipping leg training

Legs are the foundation for most activities. They house some of the largest muscles in the body, and build healthy legs can improve performance, reduce injuries and increase endurance. Skipping leg training is extremely harmful for one of the most important and overloaded joints in the body: the knees.

“When we have an increase in body weight, due to the hypertrophy of the upper muscles, without the skin muscles accompanying this increase, we create joint overload in the knees. This causes repetitive and excessive trauma to the cartilage, which culminates in its degeneration. It is critical that muscle stimulation is also given to the leg muscles,” explains Dr. Marcos Cortelazo, orthopedic specialist in knee and sports traumatology, member of the Brazilian Society of Orthopedics and Traumatology (SBOT).

The orthopedist points out that the muscle mass of the thigh must always be stimulated, as it has very important muscles for the knees. “As the knee depends on the action of 10 muscles to function […]stretching and strengthening these muscles protect and improve function knee joint“, says the doctor.

Top benefits of working out your legs

Squats, leg, stiff, flexors and extensors, in short: all leg exercises are important, according to the doctor. Therefore, he lists three basic benefits:

1. Help maintain body weight;
2. They strengthen the musculature, thus exerting a protective effect on the joints through the improvement of the biomechanical performance and support of the skeleton;
3. They activate the circulation of the synovial fluid that nourishes the cartilage through the imbibition process.

“The ideal is to give the same attention and intensity with which we train the upper muscles. The load progression must be done over time, also taking care with excesses so as not to injure the muscles and inflame the joints”, adds Dr. Frames. “In case of pain in the regionit is essential to look for an orthopedist.”

Favoring blood circulation

According to vascular surgeon Dr. Aline Lamaita, member of the Brazilian Society of Angiology and Vascular Surgery (SBACV), due to the size of the muscles, any form of physical exercise that strengthens the legs is extremely beneficial for the circulation of the entire body. This can even help with upper muscle hypertrophy.

“In addition, it is important that we realize that, while the heart is the great protagonist of the arterial system, the calf musculature is mainly responsible for the effective return of blood to the lung. That’s why we say that the calf is the heart of the legs. […]”, he explains.

Aid in maintaining cognitive functions

According to a study done by King’s College, London, exercising leg muscles plays an essential role in maintaining cognitive functions. That is, it also prevents memory loss and signs of cognitive loss associated with age.

“Researchers reported a remarkable protective relationship between muscular fitness (leg strength) and cognitive protection. Targeted interventions to improve long-term leg strength could, researchers say, help achieve a universal goal of cognitive aging. healthy“, concludes Dr. Aline Lamaita, who is also a member of the American College of Lifestyle Medicine.

By Maria Claudia