LEG PRIORITY TRAINING

Let's give legs priority this month. It's not unusual for men and women alike to undertrain their legs,hoping that running, biking or the StairMaster will be sufficient. Leg training ranks low on the popularity scale - the fact is, it's very hard work. Legs, the body's largest muscle group, put the greatest demands on the heart, lungs and vascular system. Not only exhausting, leg exercises are dull, limited in selection and cause the meanest burn from lactic acid this side of the Kentucky. Besides, you don't see them unless you look down.

Inevitably, men and women do look down and great legs on another scale rank very high. Ah! Here we have incentive number one of a long and impressive list. They are your foremost transporters, hikers, runners, peddlers, calorie burners and handy clothes hangers. Last and most interesting, they are responsible for the growth of the muscles of the rest of your body, especially when you squat. Your abdominals, lower back, shoulders and so on bear the strain and balance of the weighted bar and develop accordingly.

Furthermore, with the body's largest muscles under overload, a message is sent to the brain that it must prepare itself for this increase of resistance by building proportionately the muscles of the whole system. This process, the systemic enzyme action, is the final incentive noticed years ago by early bodybuilders before researchers noticed or cared.

Are you ready? The leg routine you've been waiting for - Leg Priority - designed to improve form, function and power to the whole body. Phase I - start with an aerobic warm-up followed by crunches and leg raises. This is essential to energize the core muscles and joints, raise the heart rate, dispel distracting thoughts and focus on the critical work ahead.

Phase II is a tri-set consisting of leg extensions (4 sets of 15 reps) followed by leg curls (4X12) and calf raises (4X20). Start light to protect the joints and add weight each succeeding set working up to a moderate effort. These combined exercises increase circulation, shape the quads, hamstrings, glutes and calves while further preparing for Phase III, the squats.

Squats deserve respect and require total concentration. Balance is critical with the knees and low back at high risk, so practice strict form. Look upward and squat down as if sitting on an imaginary chair, concentrating to assure that the upper legs carry the workload. Do partial movements and in time you'll achieve a full squat position with the thighs parallel to the floor (4X12).

Phase IV is a light-weight, fast-paced combination of lunges (3X15) and stiff legged deadlifts (3X15). This infamous glute blaster will ring you out - hamstrings, glutes and cardio.

Performed twice a week this program has a long life span. The first day should be reserved for a heavy workout, with the second workout consisting of higher reps, less weight and increased pace to afford functional variety without overtraining. The change of seasons is upon us, the perfect time to change your workout plan.