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Photo: C. Lakshmi Kumar.

For strong legs Leg press helps build strength in the thigh muscles

However, it’s a different story for sportspersons, and people who regularly train with weights and do cardiovascular training.

According to researcher Jose Antonio, Ph.D., people who train hard need extra Vitamin C and E. He cites a study by scientists at the University of Turku, Finland, who had 17 endurance athletes perform maximal runs, running as fast as possible for 10.5 km. Using specific blood tests, they measured the stress caused by generation of free radicals (oxidative stress). Excess free radicals can damage cells and lead to heart disease and cancer. The scientists repeated the test twice — without giving Vitamin C supplement and after giving 2 gm of Vitamin C supplement. The subjects who took the supplement showed an 11 per cent decrease in oxidative stress. This showed that supplemental Vitamin C was necessary for quick recovery. Taking Vitamin C before weight training was also helpful in reducing post-training soreness in the muscle.

In another study done with Dutch cyclists, scientists observed the effects of regular intake of 500 mg of Vitamin C and 100 mg of Vitamin E for 15 weeks on lung function in response to ozone exposure. The group that took the supplement showed a decrease in “forced vital capacity” (amount of air you can expel maximally after breathing in fully) of 42 ml vs. a decrease of 125 ml in the placebo group.

The scientist concluded that Reference Daily Intake values of 60 mg of Vitamin C and 20 mg (30 IU) of Vitamin E were insufficient for people who train hard. Such people would need between 500 and 2,000 mg of Vitamin C (split and taken in 4 or 5 parts) and about 400 IU of Vitamin E after a workout.

Lie on your back on a leg press machine and place your feet on the plank above, hip width apart. Bend your knees and lower the weight as close as possible to your body, feeling a good stretch in your thighs. The lower back should firmly rest on the seat and should not arch or round. Press the weight up using the strength of your thighs, until the knees are almost straight, just an inch short of locking out. This movement builds size and strength in the thighs and helps track and field sprinters, jumpers and hurdlers.

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