The key to workout for calves correctly is variety. When I say variety, aren’t just the number of exercises and reps being mentioned, the actual variety in which the exercises are performed and how effective the different exercises are at stimulating the muscle groups. The actual variety in which the workout is performed is also important because, depending upon the actual foot position while performing the exercises, either an inner or an outer calf muscle will be activated. To workout for calves properly and effectively, always perform all calf exercises with your feet placed flat on a floor surface. Never perform any exercise with your feet elevated!
The third factor that must be considered when planning a workout program for exercising the calves is the specific objective reason for performing the exercise. For instance, if you plan to improve your vertical jump then it is most likely best to select exercises that are more dynamic and involve sudden muscle contractions and rapid movements. If you have selected the exercises appropriately, then the next important factor to consider is what your objective reason for performing the exercises is. Are you doing the workouts just for toning up and maintaining your body’s shape? Or are you planning to participate in competitive sports such as basketball and track? Each individual’s objective reason for performing the workouts must be taken into account and must incorporate proper techniques for performing the exercise.
After you have determined your objective reason for the workout, you can now determine the appropriate amount of work and sets to be performed in each of the different exercises. Typically, the recommended amount of sets and reps per set ranges from six to ten repetitions. Each exercise should only be performed for three to five rounds. Each round should be performed for a minimum of sixty seconds. No more than ninety seconds of rest between rounds is generally recommended.
During each workout round, the maximum heart rate that can be achieved during each minute of exercise should be achieved. The maximum heart rate is usually indicated on a timer which can be used throughout the workout for a better understanding of how long each exercise should be performed for. The heart rate is not a precise measurement of heart rate because the rhythm and intensity of each heartbeat can vary from person to person. However, the timer will help you monitor your progress with the program.
As stated previously, there are many different exercises that can be performed to help burn off calories and lose weight in the legs. However, not all exercises are beneficial for increasing leg strength and endurance. Some exercises, such as weightlifting, may actually do more harm than good because they require large muscle groups to execute the exercise motion. This increases the risk of injuries while also decreasing the efficiency of the workout. For those individuals who are not concerned about safety and are simply looking to tone and define their legs, it may be wise to select exercises that involve only the muscles of the calf.
The most effective workout routine involves five rounds of exercise. Each set should last for at least sixty seconds. Each round should be performed for five rounds with two minutes of rest in between each set. This should be done for a total of five rounds. This is the fastest method of working out for building strength and endurance in the calves and legs but it may not be the best option for those seeking to lose weight and burn calories.
The most efficient workout routine involves performing a workout of this form for approximately twenty minutes. One should perform five sets of heel jumps and then change into another exercise for the remaining twenty minutes. The workout should be performed on an incline bench or leg extension type of equipment for the best results. This type of exercise is very effective and the result is faster fat loss due to increased metabolism.
The proper workout for calf muscles can include exercises such as walking, running, squats, calf raises, toe raises and heel jumps. These exercises are effective if combined with cardio exercise and weight training for improved muscle tone and definition. The calf muscles are worked out so well due to their involvement in jumping and landing. Other muscles involved to exercise include the back, glutes, quads, abs, calves and hamstring muscles.