How Often Do you Train Your Legs ? ( Quadriceps, Hamstrings , Adductors) ➖➖➖➖
Train at least 3 times a week. Many people think that to build muscle you have to train every day, but that's not the case. Muscles get bigger when they get small "breaks" in training, and get stronger when they build up again during REST days. So don't exercise the same muscle groups two consecutive days. Rotate muscle groups so you're training your arms, back, chest, and other areas on the days you aren't working out your legs.
Work out hard. Make your leg workouts count. They shouldn't last more than 30 minutes, but those 30 minutes shouldn't feel comfortable. You want to go all in and maximize the workout, putting a lot of pressure on your muscles so that they break down and build back up stronger.
Practice explosive reps. Many bodybuilders train with "explosive" movement, but this can cause injury if you push yourself too hard or use the wrong technique. If you're interested in these quick, forceful motions, take the time to learn them correctly:
Start with a lighter than usual weight.
Always use a slow, controlled release on the eccentric (the lowering or lengthening part of the exercise).
Pause and contract the muscles at the low point of the exercise.
Explode into the lift or push. Start with a short range of motion and increase the distance gradually as you train.
Keep your joints slightly bent at peak range of motion to prevent damage to connective tissues.
Get plenty of rest between workouts. Muscles get stronger during the time between workouts, when the fibers heal and strengthen. That's why it's mandatory to get plenty of sleep every night when you're training heavily. On the days when you don't work out, let yourself rest. Don't go on a 10-mile hike or bike all day long - it's okay to put your feet up and relax.
1st in Age (55+) in my first rural half marathon on 28 Feb 2019.
It was a tough course - really hilly!
I was also 2nd woman aged 50+ over the finish line.
I’m actually laughing as I type this post as it’s all rather surreal.
I only started running in 2016, in my 50’s and ran my first 10k in the October as part of my London Marathon 2017 training.
Fast forward to now and I’m pretty much addicted to running 🤣🤣. I’ve knocked over 12 minutes off my official half marathon race time (a further five minutes in a half distance training run) and plan to run a minimum of 15 races this year. I’m well on track with five in the bag already!
I’m certainly not the fastest runner and I never will be but running has been a life changer for me. Menopause put me in a VERY dark place for a long time. Those who haven’t experienced it don’t understand how awful it can be.....some are supportive and try to understand some are / do not.
If you’re reading my post and some of this resonates with you then all I’d say to you is “take control and find the girl you used to be...she’s still there....inside you....let’s go get her”. 💕🏃🏼♀️😘_____________________________________ #running#from#menopause#fit#over50#fitness#health#happy#hormones#you#strong#women#determination#self#belief#believe#achieve#active#mind#body#halfmarathon#runtheworld#winthelongrun