Calf Aerobic Exercises

Calf muscles in the lower portion of the leg can be exercised sitting, standing or moving. But aerobically exercising this muscle in the leg requires movement of some sort. Some leg and calf movements, such as jogging and running, pose the potential for injury, while other aerobic calf exercises offer health benefits as well as a safer way to train and tone these muscles: step aerobics, hi-lo dance-type movement and stair climbing.

  1. Step Aerobics

    • Step aerobic workouts keep blood flowing to the calf muscles as the exerciser constantly moves on and off a step board. Step aerobics consists of varying step heights and movements on the floor as well. Lower step height will still work the calf muscles aerobically just as higher height steps do, but the calf muscles will have a shorter distance aerobically to move and stretch with lower step heights.

      Step calf aerobic exercise is good for those who don't want to put too much strain on joints, as jogging and running can do. In addition, jogging and running can cause calf strain and tightening if warm-up is not done properly or exercise is too strenuous. Step calf aerobic exercise is less strenuous on the calf, regardless of warm-up time and can be easily halted if it becomes too taxing. Exercise can be stopped without leaving the exerciser in unsafe surroundings, like jogging, when he must stop to rest.

    Hi-Lo Aerobics

    • Hi-lo aerobic exercise challenges calf muscles aerobically as movement is made. Shuffling and turning from side-to-side and around completely keeps calf muscles active and engaged, increasing circulation in that area as well as other leg areas. Swift lunges to one side shocks the calf aerobically, and depending upon the stretch of the lunge, works the calf muscles in different ways. Four different muscles coexist in the calf leg area, with some affected more with short lunges and others engaged regardless of lunge length. Constant movement in the hi-lo form of aerobic exercise keeps the blood flowing to this area of the body.

    Stair-climbing

    • Stair-climbing machines require constant movement of calves and legs as each step is made. They offer an indoor opportunity to aerobically exercise calf muscles without putting undue strain on other joints. Stair machines in athletic facilities can be programmed to go any speed at a consistent pace and step height. This same step height helps prevent injuries, as the machine is in constant movement. Stair machines can give your calves an aerobic workout tailored to your cardio fitness and limitations, allowing you to pre-program the speed and duration of the exercise. This allows for aerobic activity of the calves without overtaxing them or causing injury.

      Climbing regular (stationary) stairs is another good alternative for calf aerobic exercise, especially if a gym membership is outside of price range or too far from home.