Leg Press Pulse 100: From treadmill to weight room
Lower body training becomes increasingly important with each year of age. The strength, endurance and flexibility of lower body sinews are often overlooked, even among physically active Americans.
This week, I’ll discuss this tendency and present a few ideas for prioritizing lower body function within a program. Plus, I will share one of my favorite ways to build lower body endurance using a traditional machine.
Cardiovascular training doesn’t take the place of weight training, and neither takes the place of flexibility training. These three aspects of physical fitness will always offer different benefits, which is why each must be addressed uniquely and intentionally.
Often, lower body strength training is overlooked because of cardiovascular training. People think that because they do an elliptical session, there’s no need to squat, leg press or lunge. And I understand that notion because muscles do become fatigued during a high-quality cardiovascular workout.
However, the benefits of each type of training don’t overlap so much. Building muscular strength requires a combination of movements performed at much higher resistance levels than any cardiovascular program provides. Running may improve muscular endurance within the quadriceps and hamstrings, but those muscles don’t develop power and strength without some weight training.
I mention this important distinction because strength prevents injuries. Muscular endurance can help as well, but strong muscles translate to strong connective tissue at the joints — and the joints are the most frequently injured part of the body from a musculoskeletal standpoint.
This week’s exercise is a perfect opportunity to transition from the treadmill to the weight room. The Leg Press Pulse 100 features a very long time under contraction for the quadriceps, gluteals and hamstrings. It feels more endurance based, but it’s a great way to build strength in these key muscle groups.
1. Position yourself on a leg press machine with a medium weight selected.
2. Place your feet just beyond shoulder width apart on the platform.
3. Press the weight about halfway up, then perform 10 pulse reps without going all the way up or all the way down. Just stay right in the middle of the range of motion for all 10 pulse reps. Each one should move the weight up and down less than a foot.
4. Rest for 30 seconds, then do another. Continue this pattern for 100 mini reps.
I also like this exercise because it’s performed in a very controlled environment. The Leg Press machine is easy to learn and master, and the range of motion for this exercise is very small. So, there’s almost no way to make a mistake when learning this movement. Plus, the immediate feedback is a great “burn” in the quadriceps that reminds the exerciser they are affecting positive change. Let’s get to work!