Expert: Ken Alan - 7/17/2009

Question
QUESTION: Is it okay to do heavy calf raises on Monday, Wednesday and Friday and jump rope on Tuesday, Thursday and Sunday for a cardio workout {20 mins.}, then rest on Saturday??? I don't want to over-train my calves. Just started jumping for one week and the soreness is starting to go away, but is it okay to continue like this???

ANSWER: It's okay as long as you can tolerate it.  Jumping rope is endurance training, not strength training for the calves.  I'd suggest to do regular stretching as well, and to include strengthening for the front of your shins, too, to maintain parity between front and back lower leg muscles.

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QUESTION: Thank you for the super fast reply and the advice.I just have one more question. How do I strenghten the front of my shins???Thanks again, Ken and have a great day!!!

Answer
One of several exercises you can do:
Start by standing with your back against a wall, with feet about 12 - 18 inches away from wall in front of you, feet pointed straight ahead, and about 12" between your feet.  Your back is now leaning against the wall.

Slowly lift your toes up as high as you can. Hold a few moments (you are on your heels now). Lower your toes down, even slower than the speed you lifted them up. Repeat for up to 10-15 reps or until failure.  If you can do more than 15 reps, slow down even more. Keep your back against wall during the exercise.