It is rare to specifically train the calf muscles. In fact, many women dislike their calf muscles to appear slimmer. However, the calves are known as the ‘second heart’ and are a barometer that influences the health span of middle-aged individuals. In particular, the calves play a role as a pump in blood circulation, bringing blood that has flowed down from the heart back up to the heart. They also help maintain body balance and prevent varicose veins or swelling. With such important calf muscles, you may be curious about exercises to strengthen them.
◆ Calf Strengthening, ‘Tiptoe Exercise’
The easiest calf exercise at home or in the office is the ‘tiptoe (heel raise) exercise’. First, lean on a wall or chair with both hands, keep your body upright, and repeatedly raise and lower your heels. When lifting your heels, raise them as high as possible, ensuring that the heel does not lean towards the little toe, so it is important to lift the heel straight up vertically. Performing the tiptoe movement to strengthen the calf muscles about 20 times for 3 sets, or stretching the calves for 10-15 seconds 3 times, can also help prevent heart disease.
◆ Lower Body Training, ‘Squat Exercise’
By performing squat exercises where you sit and stand, you can train the calves, thighs, and the entire lower body. Managing calf and thigh muscles from your 30s to 40s can help you avoid serious illnesses in middle age and old age. Eating protein-rich foods such as meat, nuts, and legumes along with exercise is also effective for muscle training. However, if you have weak knee joints or pain, it is necessary to consult a professional and be cautious with squat exercises.
◆ Before Exercise, ‘Calf Stretching’
Calf stretching is essential before starting calf exercises. If the muscles are not properly relaxed, pain may occur, and in severe cases, the muscles may get injured. Simple towel stretching is good for relaxing the calf muscles. Wrap the toes with a towel and pull to sufficiently relax the muscles. Hold each side for about 15-30 seconds and perform about 3 sets. A ‘massage gun’ that relaxes the muscles is also effective. It can easily relieve calf muscles and show results in a short time.
◆ Everyday Exercise, ‘Stair Climbing’
To build calf muscles, the easiest way in daily life is stair climbing. Climbing stairs is an effective exercise for lower body training, including the calves, without restrictions on location and time. In particular, stair climbing is effective for training the calf and thigh muscles. However, it can be difficult to sustain for long periods due to the high intensity and effort, so it is good to utilize spare time.
