The calf has been known for years as our “second heart”. The region earned its nickname because it plays an important role in blood circulation in the body, and keeping its muscles strengthened is essential for this function to be maintained efficiently. So, if you don’t already have exercises that work the calves in your training, experts have good reasons to include them in your routine.
“The calf has a crucial role in venous return, the process of taking blood back to the heart. The calf muscles, mainly the gastrocnemius and soleus, act as a “pump”, propelling blood through the deep veins of the legs against gravity”, explains Armando Lobato, president of the Brazilian Society of Angiology and National Vascular Surgery (SBACV), the CNN .
According to the expert, every time we walk, run or contract these muscles, the blood is pushed upwards, favoring circulation. Furthermore, the contraction of the calf muscles helps the vein valves to function properly, preventing blood backflow.
“Strengthening the calf improves the efficiency of the venous system as a whole. Well-developed muscles optimize the return of blood to the heart, preventing the accumulation of blood in the legs and avoiding problems such as swelling, varicose veins and, in severe cases, deep vein thrombosis. [condição em que coágulos sanguíneos se formam nas veias profundas das pernas]”, says Lobato.
“Activities that involve repeated contraction of the calf, such as walking or specific exercises, help keep the circulatory system healthy and prevent overload on the veins and valves. Muscle strengthening also reduces the risk of chronic venous insufficiency, a condition that can lead to serious complications”, he adds.
How to strengthen your calves? See fitness trainer tips
Knowing the benefits of strengthened calves for cardiovascular health, it’s time to learn about the main exercises that work the region. The good news is that many of them don’t even need gym memberships or weights to be carried out and many everyday activities already strengthen the region.
“Several exercises can be used to work the calf, from isolated exercises for the gastrocnemius and soleus, which are the main calf muscles, and ankle stabilizer muscles; but you can also work in an integrated way, which would be the ideal way to work, thinking about the synergy between the muscles of the lower limbs, the different functions, demands or even thinking about a specific sport”, says Fernando Jaeger, technical director of the academy Great and physical trainer for the basketball teams of Clube Athletico Paulistano and the Brazilian Under-20 Team, at CNN .
In bodybuilding, one of the most classic exercises to work the muscles in the region is the Calf Raise, popularly known as standing calf raises. In it, you stand on your toes and then slowly descend. To increase the intensity, you can do the movement with one foot at a time or holding dumbbells in your hands.
In some gyms, there are dedicated machines to perform the exercise, with more load options. It is worth remembering that the progression of the load must be done gradually, avoiding excessive weights, to prevent injuries.
However, according to Jaeger, any exercise or physical activity that requires “feet on the ground” strengthens the calves. Running, climbing stairs, swimming, cycling or walking are activities that contribute to the development and strengthening of the muscles in the region.
“However, team sports such as football, tennis and others that require lateral detachments, for example, activate these muscles to stabilize the ankle and propel the body. Dancing also involves intense movement of the legs and work on toes, like ballet, for example, are great for strengthening the calves”, says the physical trainer.
“Other sports that involve explosive jumps, such as basketball and volleyball, also demand a lot from the calves. These movements train both strength and muscular power”, he adds.
According to Jaeger, for those who want to incorporate calf exercises into their training, performing them twice a week is a good frequency.
“But, the most important aspect that we must emphasize is that we need to work the muscles in a synergistic way, looking at the body as a whole, in an integrated way”, he states. “In training, we even emphasize certain muscle groups, according to the individual prescription and goals of each person, but we try to look at the body as a system that works in a coordinated way, instead of training isolated muscles”, he concludes.
Does exercising at night affect your sleep? Study suggests that no
This content was originally published in Calf training is good for cardiovascular health; see how on the CNN Brasil website.
Source: CNN Brasil
I am an experienced journalist and writer with a career in the news industry. My focus is on covering Top News stories for World Stock Market, where I provide comprehensive analysis and commentary on markets around the world. I have expertise in writing both long-form articles and shorter pieces that deliver timely, relevant updates to readers.
