Don't skip leg day at the gym. Your heart will thank you
Leg days in the gym are an important part of a well-rounded fitness routine. Leg workouts can be physically demanding and challenging, especially for beginners and if you overdo it, you end up tiptoeing (while you're crying) your way out of the gym.
But if you skip leg days you should know that a new research has found that that leg workout doesn't just help your glutes, calves or quads, but can also be beneficial for your heart. (If you're still not working out regularly, you should start now)
Leg days do not mean that you're training just your legs. It includes everything else in your lower body, including your glutes, hamstrings, calves and quads.
What is the new research?
According to a research presented at a scientific congress of the European Society of Cardiology, people with strong legs are less likely to develop heart failure after a heart attack. Heart failure is a common condition that can occur after a heart attack, affecting around 6-9% of patients. Previous studies have shown that having strong quadriceps (the muscles in the thighs) is linked to a lower risk of death in patients with heart disease.
How was the research done?
- This particular study involved 932 patients who were hospitalized after a heart attack between 2007 and 2020.
- None of the patients had heart failure before their admission or during their hospital stay. The researchers measured the strength of the patient's quadriceps by having them contract the muscles as hard as they could for five seconds.
And it was found that...
During an average follow-up period of 4.5 years, 67 patients (7.2%) developed heart failure. The incidents of heart failure were significantly lower in patients with high quadriceps strength compared to those with low strength.
The researchers adjusted their analysis for various factors known to be associated with heart failure, such as age, sex, body mass index, and other medical conditions.
They found that high quadriceps strength was associated with a 41% lower risk of developing heart failure.
So, that simply implies that the better you train your lower body, the more your heart will thank you.
What are experts saying?
Monugiri Goshwami, a gym instructor from Noida, who has been in this profession for more than 20 years, agrees with the study.
He also says that leg exercises, such as squats, lunges, and deadlifts, engage large muscle groups like the quadriceps, hamstrings, and glutes. Regularly working these muscles can lead to increased strength and power in your lower body.
Here are some reasons, which he stated:
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Strong leg muscles contribute to better balance and stability, which can help prevent falls and injuries. Leg exercises often engage the core muscles as well, further enhancing overall stability.
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Leg exercises often involve multiple muscle groups and larger ranges of motion, leading to a higher calorie burn during and after your workout. This can be beneficial for weight management and fat loss.
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Leg workouts, especially intense ones, can stimulate your metabolism, leading to increased calorie burning even at rest. This can aid in maintaining a healthy body weight and promoting overall metabolic health.
Dr Shyam Sharma, a physician from Assam also told dailyO that regularly working out can improve your cardiovascular health.
But this doesn't mean that now you need to spend the whole day in the gym. Mr Goshwami, gives a caution warning saying the importance of balancing your workout (not doing excess), as it can over burden your heart.
What are other ways you can keep your heart healthy?
Dr Sharma says, to keep your heart healthy, engage in regular exercise, eat a balanced diet, get enough sleep, manage stress, avoid tobacco, and limit alcohol.
- 7-9 hours of quality sleep is important
- Go for regular medical check-ups.
- Avoid smoking, and drink alcohol in moderation.