I'm walking 50 miles on the Appalachian Trail in 70 days. What are some quick ways to build up great leg muscle?
S
2007-01-12 17:11:02 · 16 answers · asked by sarahosaurus 2 in Health ➔ Diet & Fitness
For thru hiking, probably the best things would be to focus mostly on repetitive cardio exercises such as running, biking, and speed hiking with a weighted pack up and down hills. Some weights will help with stability and pack control, such as squats, lunges and leg presses. Believe it or not, back exercises and even some are exercises with weights will help lots with the pack.
Good luck and have fun!
2007-01-12 17:17:07 · answer #1 · answered by resistnzisfutl 6 · 1⤊ 0⤋
Build Ripped Muscle Fast
2016-05-14 17:27:31 · answer #2 · answered by Anonymous · 0⤊ 0⤋
I agree in the answer that you need to add tone, not bulk. To do so, start by climbing stairs. Then, perhaps wear a back pack, and begin to add weight to the back pack, each time increasing your weight. Over emphasise your ankle flexion and extension on each step, bringing the calf down, and raising it up so that you are on your tip toes. Also, jump roping is excellent exercise. Jump rope for at least 1 minute at a time, making sure to stay on your tip toes while jumping, and begin to increase your time with that.
In addition to climbing steps, numerous times, continue to jog on regular surfaces as well, conditioning is your best friend.
Don't forget the importance of abdominal muscle work outs. Crunches and situps, and leg lifts. These can significantly impact the way your conditioning routine goes. You use your abs more often then you think.
Try squat jumps as well, making sure to squat as far down as possible, then explode up as fast as you can, and repeat these for 1 minute increments, and move up.
You can't go wrong with weight squat lifts as well. Just make sure you are doing less weight, with more repetition, to increase your conditioning!
Hope this helps you, and good luck in your climb!
Cory, RN
2007-01-12 17:21:14 · answer #3 · answered by Cory, RN 2 · 0⤊ 0⤋
To build muscle you need to lift heavy weights, toning requires lots of reps with less weights. Squats and leg presses will build the most muscle. Good Luck.
2007-01-12 17:15:34 · answer #4 · answered by Big Brother 3 · 0⤊ 0⤋
leg press and squats with some weight on the bars. or you can just do squats with your legs spread apart shoulder width apart and do 50 -100 every night. make sure to stretch though because you will get really sore if not. also you can do sprints and jog for an hour -2 hours
2007-01-12 17:14:34 · answer #5 · answered by fred 2 · 0⤊ 0⤋
Weight training is the best way to go. Like doing squats and leg presses.
2007-01-12 17:14:32 · answer #6 · answered by Stranger in a Strangeland 5 · 0⤊ 0⤋
In order to walk a long distance you need to build slow twitch fibers. When you build up muscles you are actually building fast twitch fibers.
Do endurance training, NOT strength training (unless you plan competitive running, in which case you will need them both).
2007-01-12 17:55:46 · answer #7 · answered by Ro' 6 · 0⤊ 0⤋
leg presses, running and just bicycling 10 miles a day
2007-01-12 17:15:05 · answer #8 · answered by howardlee1977 4 · 0⤊ 0⤋
Walking up and down stairs should work great!
2007-01-12 17:13:24 · answer #9 · answered by Anonymous · 1⤊ 0⤋
jumprope trains alot of muscle, specially for endurance of hamstrings and quads, good luck!!
2007-01-12 17:14:00 · answer #10 · answered by kage_ronin 3 · 0⤊ 0⤋