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The training payoff:Strong and shapely calves don’t just look good; they

also give you staying power when you take those long, romantic walks or wait

in a three-hour line for Garth Brooks tickets. Plus, you need strong calves for

dancing, jumping, running, and hopping.

Special tips:With calf exercises, some people find it more effective to use

slightly lighter weights and do a few more repetitions — say, up to 25 — than

with most other muscle groups. The muscle tissue in your calves is made

specifically for endurance (walking and standing), so it takes more repetitions

to reach the deepest fibers.

Our favorite exercises:Standing calf raise, seated calf raise, and standing-

calf-raise machine

Tibialis anterior .................................................................................

Given name:Tibialis anterior

Street name:Shins

Whereabouts:The tibialis anterioris the largest of several muscles that run

from the top of your foot up the lower leg to the outside of the shin bone,

near the knee (refer to Figure 12-10).

Job description:Your shin muscles enable you to pull your toes toward your

shin, as when you pick up your foot when walking or running.

The training payoff:Shin splints— throbbing pain at the front of your ankles

caused by any sort of irritation or inflammation in the shins — are fairly

common among walkers, runners, dancers, and aerobicizers who overdo it

(see Chapter 5). You’re especially prone to this injury if your shin muscles

are weak compared to your calf muscles.

Special tips:If you do get shin splints, stay off your feet for a few days until

the pain subsides. Icing and stretching can help speed recovery. For tips on

icing, see Chapter 5.

Our favorite exercises:You’re not likely to find a special machine at the gym

to work your shins, so try the following exercise, called the toe lift: Stand flat

on your feet and lift your toes off the floor 8 to 15 times. If you don’t have

access to this machine, you can stand on a step or a stair, balancing on your

heels and arches, with your toes hanging off the edge of the step. Hang on for

support, and lift your toes 8 to 15 times.

190 Part IV: Lift and Curl: Building a Stronger Bod with Weights