Exercise has a crucial and natural place in our life. These activities help our body to become solid, which result improve our stability against diseases.
The second name of the exercise is a physical activity which is done to improve fitness level.
There are many types of exercise. Some target a few body parts, while some charge the whole body muscles for benefits.
Most people prefer to do specific muscle exercises on a specific day. This routine is mostly followed in the gym, where gym lovers pump their muscles with various types of hard exercises.
Chest, Abs, Back, Arms and Legs muscles are our body’s main strong body parts. Most athletes perform particular exercises for these.
Doing these muscles-based exercises helps to target other muscles too, like squat, which is upper leg workout can provide benefits to back, calves, shoulder, and core muscles too if done with needed technique.
Avoiding or skipping your major muscle day not only prevent benefits for your main body muscle parts, but various other body parts also face maintenance ignorance and degradation risks.
Leg day workout
Leg day workout means a day in which you perform leg exercises for improving the lower body strength for benefits.
Now to talk about the main concept of this Article, which is to talk about leg day workout.
Leg day workout works by boosting your lower body like the body under your belly button.
Legs, which are almost half of our body, are very essential and helpful body parts. In our daily life, we use legs more as compared to any other muscles.
Even we use arms less as compared to legs. Because to cause movement, we need legs which is why it is the most used muscles part of our body.
As we use legs or lower body for most of our needs, we have to perform some tuning or managing process on them to keep them strong, healthy, and powerful to deal with needed work.
Needed types of tuning and managing can be done with leg exercises.
Leg workout word is mostly used for leg exercises. These lower-body physical activities can be done anywhere at Home, gym, park, ground, or any place you find empty for exercise.
Even without equipment, you can do a good and effective leg workout, and that is possible by using your own body weight.
The Upper and lower leg muscles can be easily targeted with squats, lunges, Jumping, and Ankle curl. All these can be easily performed by using only the weight of the body.
The intensity of these exercises using the only bodyweight may feel easy and more comfortable. Still, you can increase the workout intensity from easy to medium level by increasing the reputation or exercise sets.
Now to talk about why people skip the most valuable, effective, and needed muscles workout.
Leg day workout is essential for sound and strong body, but many people make it a habit to skip it.
Here are some reasons why many of us make less space for leg muscles in our workout routines.
Why do people skip it?
The common reason for skipping the leg day is:
Being afraid of pain
Leg’s workouts are notorious for causing intensive and severe pain. Almost all people feel soreness, pain, and tiredness in their leg muscles after the initial workouts.
Usually, pain in leg muscles does not start just after the exercise, but it can take some days for soreness or pain to rise up to cause a disturbance. Pain can appear after 12 to 24 hours of leg exercise.
Mostly it can be the consequence of too much workout or by following the wrong technique during such leg muscles-related activities, exercises, or physical practice.
Because the intensity of leg soreness or pain can be hard to absorb, many people avoid or skip the leg day.
So what is the solution? How to follow the leg workout properly without any pain-related issue. Is it possible?
Yes, it is absolutely possible to do leg exercise in a properly needed way without any problem causing issues.
The thing is that you have to start the leg work out by following a very low-intensity workout routine.
A leg workout plan can work best for your needs and perform a crucial role in your fitness-related goals following the easy or minimum intensity.
Easy workout at the beginning not only reduces your muscles’ pain-related issues but also helps your motivation to keep going for progress for a longer time.
Motivation is highly needed in a physical workout, even if you have everything to perform exercises, but having zero or less motivation can derail your needed fitness goals.
Tough to perform
Leg exercises are generally tough as compared to other muscles workouts. It is a bit easy to perform an arms workout, but it may feel uncomfortable for the legs.
That is why this reason also makes people skip this effective and helpful muscles workout day.
Leg workout can feel hard because of the big muscle size comparison. Our legs muscles are the biggest muscles in our body, while other muscles are smaller in size.
Big muscles usually absorb more charge because of exercise as they cover more body space than small muscles.
That is why when a large part of our body feels soreness and pain, it causes terrible, uncomfortable, and problem causing feelings, which may cause problems in other daily life routines.
So to stop or to lower the effect on daily routine, people like to skip workouts that lead to these issues.
There is also a solution to make the leg workout easy and comfortable to perform.
Like you can do the lightest leg-related exercises initially, and with time or when you start feeling your workout, you can increase the intensity.
Remember to never perform the heavy leg workout if you are a beginner.
During your first leg workout day, you may feel a bit easiness but believe that soreness or pain does not appear during the exercise.
It usually appears after 12 to 24 hours, especially at night time, when you sleep, and your muscles try to recover and improve.
The thought of walking is enough.
Many people skip leg days because of their false thinking. Like a lot believe that just walking can push needed benefits for leg muscle building.
Walking indeed helps for fitness needs as it is also a physical activity and exercise. But it does not help so much for muscle hypotrophy.
You must not consider just walking if you have goals for muscles building.
Just walking will not build awesome muscles, but strength or weight lifting leg exercises can help build reasonable strength in your lower body muscles mass.
Take an example of your arms, which you frequently use just like muscles. But without strength exercise, you can’t feel any enormous change in your arms muscles.
Just like that, lower-body muscles will not see any good benefits that cause needed muscles to gain for your fitness goals.
Consider walking too, but with strength exercises or mixing them with each other can be more beneficial.
If you are old or have some illness like hypertension, then walking or light jogging instead of weight lifting can be the best option to go for.
Light weight lifting or strength workout is also beneficial for hypertension or CVD patients, but going for a hard workout plan is not suitable.
Consider getting advice from the physician before starting an intense workout plan.
Going for only visibility
Many people avoid leg days because of their extra high fat cutting and muscles visibility goals.
These people give too much attention to their upper body muscles to make them more visible by doing related exercises regularly.
As the upper body is the most visible part of our body, a good look at it can give a very nice impression to others.
So that is why many people focus more on the lower part, which also plays an essential role in the body’s beauty, but its visibility remains low compared to the upper parts.
Too much focus on specific muscles and avoiding others both are bad for fitness gains. Our muscles need torcher from exercise and rest both.
Daily intensive exercise of specific muscles may not provide high benefits. Muscles need some proper rest to recover and improve.
That is why giving your muscles rest for some time can be a better option.
Just like too high-intensity exercise, too much rest is also not friendly for fitness goals.
Our body muscles can understand needed rest for muscles gain and improvement, but too much absence or rest from the physical activity can cause degrade in performance.
You may feel your specific body muscles weak if you skip them for two or three weeks.
Just like that, skipping leg days can cause your legs to go weak. And this condition will not also help your muscle visibility goals.
As fat cannot be removed from the specific body part, but it shrinks from the whole body.
When you ignore your leg and give more importance to your upper body muscles, your upper parts can be improved.
But your lower body-like legs may become too thin due to fat loss and minimum muscle improvement caused by fewer exercise intentions of yours for them.
Unavailability of equipment
Some people provide ignorance to lower body workouts because of the least or no availability of standard exercise equipment.
Exercise equipment is those things that are used to make an effort to cause fitness or muscle improvement.
The gym is the best place where many varieties of equipment can be found and used.
This equipment can also be bought for the home workout as they are easily available in the market at a low to high price.
Not having the proper equipment can be the problem causing, but it also has a working solution.
The solution is to follow those exercises that can be performed for benefits by using the body weight.
Squat, lunges, calves raise, bench jump up are some famous leg exercises that can be done without any proper or special equipment.
Instead of a bench, you can use any bit high place to perform a bench jump-up exercise.
Being afraid of fracture
Fracture, injuries, or other related accidents due to exercise is not so common. Usually, these incidents happen because of irregularities, faults, or trying to exceed the body capability limit.
Lifting too much weight is the number one injury causing reason due to many people get themself in trouble.
Just take an example of the weighted squat. It is an effective exercise for the lower body but can turn lethal if trying to push the extraordinary effort from the body against too many heavyweights.
In short, performing proper heavy squat can cause serious damage to your back, legs, and core muscles.
If you are a beginner or intermediate, then avoid lifting too heavy on your back for benefits. Otherwise, back pain can appear, which usually does not go away properly without treatment.
Perform leg exercises by applying normal limits as you can gain maximum benefits because of it.
Issue with running
Just like avoiding leg workouts, considering too many leg exercises for a long period can also be a bad option to choose. Because when you give more attention to your lower body, then automatically upper body will become weak.
Also, too much leg exercise can make your legs big and bulky, making your movement running speed slow.
To avoid leg mass boost and reduce the effects on running, some people like to reduce the weighted exercises for legs.
But remember, moderate or normal weight lifting exercises for legs are a very helpful way to boost body strength, and it also helps to increase the running performance.
A consequence of skipping leg day
Here are some consequences that you can face if you make it a habit to skip the leg day:
- Lower body strength can be reduced
- You may feel your legs weak
- May feel difficulties in standing, running, or jogging
- Your Testosterone level may not get benefits that may be achieved along with leg workout
- Your body image can look awkward as your legs can look too weak as compared to the upper body
- Your butt can disappear. Not totally, but its size can shrink so much that your jeans can look flat from the behind
- You may feel pain while sitting too much, other people may not face this problem
- Your leg bones can become weak and may not support your upper bulky and heavy body properly. Having weak leg bones with a heavy upper body can also increase the leg bone fracture risks. This type of fracture usually happens during strenuous physical activity.
Tips to prevent skipping leg day
Here are some tips that may help you to avoid skipping the leg day:
- Eat on time as your body may feel powerful that can ignore the hesitation of making physical effort
- Choose a day just for a leg workout. Avoid doing other muscles workout and just focus your lower body that day
- Take care of your foods properly and eat protein because it is needed for improving muscles and fitness
- Run only 3 times a week and avoid daily running as this routine can make your legs tired and you may not get needed inner motivation for further more exercise charge for your legs
- Always wear shoes while doing the leg exercise. As these not only provide protection but comfortability also, which is also essential to keep you motivated during the exercise
- Listen to music as it is helpful to reduce pain during exercise and boost your soul to make a maximum physical effort. A person with music can perform well during exercise compared to another who does physical works alone without any entertainment.
When to skip leg day
Sometimes you have to skip the leg day. During these circumstances avoiding leg, the day can be healthy and good. Here is when you need to skip the leg day:
- During injury
- After heavy eating
- After running – running may make you less motivated or tired so avoid weight lifting exercises for legs after some miles of the run
- During any illness
- During any emergency
Leg day workout at Home
Here are some leg exercises that can be performed easily at Home without any proper types of equipment:
- Squat (various types)
- Bench step up
- Calf raise etc
Leg workout gym
You can perform a lot of leg exercises at the gym. Different types of equipment can help you to perform any type of exercise. Here are some top leg exercises that you can do at most gyms:
- Leg curl (various types)
- Squat (various types)
- Lunges (all types)
- Leg weight machine pull up
- Calf raise (all types) etc
Leg exercises play a crucial role in improving your lower body strength. Without them, your legs can become weak, which may cause health and fitness damage.
So avoiding skipping the leg day can be the best for you as you can get maximum and needed fitness benefits through it. Consider doing exercises by following normal intensity as it can works excellent for your wellness.