Catabolism vs.

Anabolism: What’s the

Difference?
 Hormones
 Body weight
 Exercises
 Bottom line
Overview
Your metabolism involves a set of processes that all living things use to maintain their bodies. These processes include both
anabolism and catabolism. Both help organize molecules by freeing and capturing energy to keep the body running strong. These
phases of metabolism happen simultaneously.

Anabolism centers around growth and building — the organization of molecules. In this process, small, simple molecules are built
up into larger, more complex ones. An example of anabolism is gluconeogenesis. This is when the liver and kidneys produce
glucose from noncarbohydrate sources.

Catabolism is what happens when you digest food and the molecules break down in the body for use as energy. Large, complex
molecules in the body are broken down into smaller, simple ones. An example of catabolism is glycolysis. This process is almost the
reverse of gluconeogenesis.

Understanding anabolism and catabolism can help you train more effectively to lose fat and gain muscle. Rest is also a part of the
equation. Your metabolism is at work even when you’re sleeping.

Hormones involved in catabolism and anabolism

Your hormones play an important role in these processes. Different hormones in the body are associated with either anabolism and
catabolism.

Anabolism involves the hormones:

 estrogen
 insulin
 growth hormone
 testosterone

Catabolism involves the hormones:

 adrenaline
 cortisol
 cytokines
 glucagon

Any disruption to your hormones, like thyroid conditions, may also affect these processes and your overall metabolism. For
example, a small study on bodybuilders examined their hormonal anabolic-catabolic balance as they prepared for competition.
Some of the men continued training and eating as usual, while others were energy-restricted to reduce their body fat.
The energy-restricted group saw significant decreases in their body fat and muscle mass compared to the control. Their insulin and
growth hormone levels also decreased throughout the duration of the study. Testosterone levels, too, decreased between 11 and 5
weeks before competition. In other words, the men’s “anabolic pathways” were compromised, even in those who were taking in high
protein.

The researchers concluded that the bodybuilders may need to employ other nutritional strategies to prevent a catabolic breakdown
effect before competition.

How catabolism and anabolism affect body weight

Since anabolism and catabolism are parts of your metabolism, these processes affect your body weight. Remember: When you’re in
an anabolic state, you’re building and maintaining your muscle mass. When you’re in a catabolic state, you’re breaking down or
losing overall mass, both fat and muscle.

You may be able to manipulate your body weight by understanding these processes and your overall metabolism. Both the anabolic
and catabolic process lead to fat loss over time. With regard to your weight on the bathroom scale as a benchmark, however, things
can get a bit tricky.

 If you do a lot of anabolic workouts, you’ll tend to shed fat and maintain or even gain muscle. Muscle is more dense than
fat, so your body weight and body mass index may stay higher despite a leaner physique.
 Catabolic workouts, on the other hand, may help you shed pounds by working off both fat and muscle. You’ll weigh less,
but you’ll also have far less critical muscle mass.

You can think of these processes as an equation to predict whether or not you may lose or gain weight.

Take catabolism (how much energy your body produces) and subtract anabolism (how much energy your body uses). If you
produce more than you use, you may pack on pounds as the energy gets stored away as fat. If you use more than you produce, the
opposite may happen.

There are exceptions, of course, especially if you have underlying medical conditions that affect your hormones.

Catabolic and anabolic exercises

Working your body in different ways can produce different results. Cardio and strength training are each associated with different
metabolic processes. Here’s how to get the most out of your workouts, depending on your goals.

Catabolic

Catabolic exercises are aerobic, or cardio, exercises. They may include moves — like running, swimming, and biking — where
you’re in a steady active state for a relatively long period of time. According to the American College of Sports Medicine, aim to get
at least the following amounts of aerobic exercise each week:

 150 minutes of moderate intensity, or

 75 minutes of vigorous intensity

This is usually broken down into three to five days of training. If you have a history of health conditions, check in with your doctor to
get the OK before starting this regimen.

Your heart rate, blood pressure, and respiration all rise during catabolic exercise. The body breaks down glycogen during your
sweat sessions to use as fuel. When you run out of carbohydrate stores, your body’s cortisol uses amino acids to create energy.
As a result, catabolic exercises may help you build a healthy heart and lungs. But they may also cause you to lose body mass, both
muscle and fat. It effectively breaks down muscle over time. Some of this muscle may be rebuilt during sleep or rest of eight
hours or more through spontaneous anabolic processes.

Anabolic

If you’re looking to build muscle, being in a catabolic state for too long can work against you. It can decrease your muscle mass and
even compromise your overall health. Preventing catabolism is all about keeping good balance between your nutrition, training, and
recovery.

Muscle can be maintained by training three or four days a week. The following sample exercise program may help you stay in a
building or anabolic state. Try focusing on one area per day, resting in between.

Muscle groups Exercise

• incline barbell bench press

• flat dumbbell bench press
chest, abdominals
• cable crossovers
• crunches (3 sets of 25 reps)

• leg extensions barbell squats

• incline leg presses
quadriceps, hamstrings, • dumbbell lunges
calves • standing leg curls
• lying leg curls
• standing machine calf raises

• wide-grip pullup (3 sets of 10 reps)

• close-grip lat pulldown
back, biceps, and abdominals • bent-over barbell row
• barbell deadlift
• hanging leg raise (3 sets of 25 reps)

•seated dumbbell shoulder press

• standing dumbbell lateral raise
• reverse fly
shoulders, triceps
• dumbbell shrug
• triceps pushdown
• lying triceps extension

Unless otherwise noted, perform each exercise in 3 sets of 15 repetitions, working down to 12 and then 8 repetitions. Overall, to
stay in an anabolic state and maintain your muscle mass, you must train this way regularly.

Working together

You can also do exercises that are a blend of both anabolic and catabolic. A well-rounded exercise program should include both
aerobic and strength training. Sprinting and other high-intensity interval training (HIIT) are good examples. In this sort of training,
your body is working hard on both cardiovascular endurance and strength. The result is building muscle and losing fat.

Researchers examined this idea by having participants run 250-meters four times on a treadmill at 80 percent of their maximum
capacity for speed. They rested three minutes between sprints. Their results showed changes in the anabolic-catabolic balance of
hormones. Testosterone, for example, increased significantly, showing the involvement of the anabolic process.

The bottom line

Anabolism requires energy to grow and build. Catabolism uses energy to break down. These metabolic processes work together in
all living organisms to do things like produce energy and repair cells.

Understanding the difference between anabolic and catabolic processes may help you reach your goals in the gym and on the
scale. Whatever you’re looking to achieve, regular exercise — cardio and strength training — plus a diet rich in whole foods can
help you stay healthy on the inside and out.
 Last medically reviewed on March 7, 2018

What You Need to Know About Anaerobic

Exercise
 Types
 Aerobic vs. anaerobic
 How it works
 Benefits
 Takeaway
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Overview
Anaerobic exercise — a higher intensity, higher power version of exercise — is different from aerobic exercise.

Although the term may not be one you’re familiar with, anaerobic exercise is a very common and effective workout. In fact, you’ve
probably put yourself through an anaerobic workout at some point in your life!

Here’s everything you need to know about this calorie-torching, endurance-building type of exercise.

Types of anaerobic exercises

Anaerobic exercise is any activity that breaks down glucose for energy without using oxygen. Generally, these activities are of short
length with high intensity. The idea is that a lot of energy is released within a small period of time, and your oxygen demand
surpasses the oxygen supply.

Exercises and movements that require short bursts of intense energy are examples of anaerobic exercises.

These include:

 weightlifting
 jumping or jumping rope
 sprinting
 high-intensity interval training (HIIT)
 biking

The difference between aerobic and anaerobic exercise

Aerobic exercise produces energy using a continuous supply of oxygen to sustain the current level of activity without needing
additional energy from another source. But anaerobic exercise prompts your body to demand more energy than your aerobic system
can produce.

To produce more energy, your body uses its anaerobic system, which relies on energy sources stored in your muscles.
Slower-paced exercises like jogging or endurance cycling are examples of aerobic exercise. Fast-paced workouts like sprinting,
high-intensity interval training (HIIT), jumping rope, and interval training take the more intense approach of anaerobic exercise.

One easy way to remember the difference between the two is the term “aerobic” means “with oxygen,” while “anaerobic” means
“without oxygen.”

The science behind anaerobics

Oxygen is required for the body to be able to use fat for fuel. Since aerobic exercise uses oxygen to produce energy, it can use both
fat and glucose for fuel. Anaerobic exercise, on the other hand, can only use glucose for fuel.

Glucose is available in the muscles for quick and short bursts of movement, and can be used when the aerobic system is maxed out
for a short period of time.

When you begin to exercise vigorously, there is a temporary shortage of oxygen getting delivered to your working muscles. That
means anaerobic exercise must be fueled using glucose through a process called glycolysis.

Glycolysis occurs in muscle cells during high-intensity training without oxygen, producing energy quickly. This process also
produces lactic acid, which is the reason why your muscles get so tired after the energy burst.

By engaging in anaerobic exercise regularly, your body will be able to tolerate and eliminate lactic acid more effectively. That means
you’ll get tired less quickly.

The benefits
If anaerobic exercise sounds like a lot of work, that’s because it is. But the benefits that come with the intense fitness regime are
enough to make you want to power through your next workout.

Increases bone strength and density

Anaerobic activity — like resistance training — can increase the strength and density of your bones. This can also decrease your
risk of osteoporosis.

Promotes weight maintenance

In addition to helping your body handle lactic acid more effectively, anaerobic exercise can help you maintain a healthy weight.

One studyTrusted Source examining the effects of high-intensity training found that while the effect of regular aerobic exercise on
body fat is small, HIIT training can result in modest reductions in stomach body fat.

Increases power

It can increase your power. A 2008 study conducted on division 1A baseball players found that players who did eight 20- to 30-
second wind sprints three days a week saw their power increase by an average of 15 percent throughout the season.

Boosts metabolism

Anaerobic exercise helps boost metabolism as it builds and maintains lean muscle. The more lean muscle you have, the more
calories you’ll burn during your next sweat session. High-intensity exercise is also thought to increase your post-workout calorie
burn.

Increases lactic threshold

 By regularly training above your anaerobic threshold, the body can increase its ability to handle lactic acid, which increases
your lactic thresholdTrusted Source, or the point at which you experience fatigue. That means you’ll be able to work out harder, for
longer.

Fights depression

Need a pick-me-up? Studies show that anaerobic exercise, like strength training, can boost your moodTrusted Source and even
fight depression.

Reduces risk of disease

Gains in strength and bone density attained by high-intensity anaerobic training, like bodyweight squats and pushups, can reduce
your risk for diabetes and heart disease.

Protects joints

By building your muscle strength and muscle mass, your joints will be better protected, meaning you’ll have greater protection
against injury.

Boosts energy

Consistent anaerobic exercise increases your body’s ability to store glycogen (what your body uses as energy), giving you more
energy for your next bout of intense physical activity. This can improve your athletic ability.

Takeaway
Anaerobic exercises push your body and lungs to rely on energy sources stored in your muscles. The meaning of the term
translates to “without oxygen.”

People may avoid anaerobic training because it is hard. Yet by practicing simple anaerobic exercises, like high-intensity interval
training, sprints, and heavy weight training, you can reap the benefits of this powerful workout.

Last medically reviewed on March 6, 2019

How we reviewed this article:

SOURCES
HISTORY
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes
available.

Swimming vs. Running: Which One Is Right

for You?
 Calorie burn
 Fat burn
 Advantages of swimming
 Advantages of running
 Which one is for you?
 Bottom line
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Swimming and running are both excellent forms of cardiovascular exercise. After all, they account for two-thirds of a triathlon. Both
are great ways to boost your cardio fitness and burn calories.

Swimming boosts your heart rate, strengthens and tones your upper and lower body muscles, and burns calories, all while
remaining a low-impact form of exercise.

Running tones your lower body, torches calories and, because it’s considered a weight-bearing workout, helps prevent bone loss,
too.

Still not sure if you should jump in the pool or hit the trail for a run? No problem. In this article, we’ll cover everything you need to
know about the benefits of swimming and running, and how to decide which one may be better suited to you.

Swimming, running, and calorie burn

When it comes to the number of calories you can burn while swimming or running, you first have to understand that calorie burn is
based on several factors, including your weight and the intensity of the exercise.

According to Harvard Medical School, the calorie burn for swimming versus running is estimated as follows, based on body weight
and 30 minutes of activity.

155
Activity (30 mins) 125 pounds 185 pounds
pounds

Swimming, leisurely pace 180 223 266

Swimming, vigorous pace 300 372 444

Running, 5 mph pace (12 min/mile) 240 298 355

Running, 7.5 mph (8 min/mile) 375 465 555

For more specific calculations, you can use an online activity calorie counter such as this one from the American Council on
Exercise.

Is swimming or running better for burning fat?

As far as burning fat, physical therapist Jena Gatses, PT, DPT, LMT, SFMA, CSCS, says there are many variables to consider.

“Interval training is one way a person can ensure they’re burning more calories and, as a result, reducing body and belly fat,” she
said.

High-intensity interval training (HIIT) involves short bursts of vigorous exercise followed by low-intensity recovery periods. Although
you work out for less time, research has shown that this type of workout offers similar health benefits as twice as much moderate-
intensity activity.

According to Gatses, you can do high-intensity interval training workouts with both running and swimming.

“The total calories you burn are based on the intensity of the exercise, which is linked directly to your heart rate. When you perform
sprints, for example, you elevate your heart rate to extreme ranges for short periods of time,” she said.

That’s why performing several sprints with shorter rest periods can be extremely beneficial for burning calories and fat.

With that in mind, it’s a toss-up as to whether running or swimming is better for burning fat.
What you need to consider is:

 the intensity at which you’re exercising

 how high you elevate your heart rate and keep it elevated
 the duration of the workout

The bottom line is both running and swimming are effective exercise options for burning calories and fat.

What are the advantages of swimming?

 It’s easier on your joints. One of the main advantages of swimming is that it’s easier on your joints. This is especially
important if you have osteoarthritis, rheumatoid arthritis, or other conditions that cause joint pain. A 2016 study found that
swimming, as an exercise intervention, resulted in a reduction in stiffness and joint pain.
 It’s a safer way to exercise if you’re recovering from an injury. Swimming is also a popular choice for people who are
recovering from injuries, especially lower body injuriesTrusted Source. The buoyancy of water provides more support for
your muscles and joints versus working out on land. This allows you to work out harder and put less impact on your body
than you would on land.
 It offers lots of ways to burn calories. Swimming also offers many different ways to burn calories. You can alternate
between swimming laps using different strokes, adding resistance with an aqua belt or wrist and ankle weights, or doing
a full-body workout in the pool.
 It provides a full-body workout. Swimming requires you to use many muscles in your body, which makes it an excellent
full-body workout. Running, while great for your lower body, doesn’t work the muscles in your back, chest, arms, or
shoulders to the same extent that swimming does.

What are the advantages of running?

 It provides a high calorie burn. Running is an excellent choice if you want to burn a lot of calories. The faster you run,
the more you’ll burn. By adding some walking or jogging intervals, you can turn your run into a calorie-torching, fat-busting
workout. To get started, try a 2-to-1 interval ratio. For example, run at a quick pace for 2 minutes, then walk or jog for 1
minute. Repeat for 30 minutes.
 It’s a weight-bearing exercise. Running allows you to increase your bone density through weight-bearing activity.
Swimming doesn’t allow for this. Weight-bearing exercises like jogging, walking, and hiking are the best bone-building
activities, as they require you to work against gravity.
 It’s easy to get started. Unlike swimming that requires a pool, running only requires a good pair of shoes and access to
the outdoors or a treadmill.
 You’ll get a dose of vitamin D. Heading outdoors for a run can also boost your vitamin D levels. Just remember to wear
sunscreen and to avoid running between 10 a.m. and 3 p.m., when the sun’s rays are strongest.

Swimming or running? Which one is right for you?

Both swimming and running are great cardiovascular activities, says Gatses, so it mostly comes down to your personal preference,
health conditions, and lifestyle.

Consider these questions when trying to decide which type of exercise is right for you.

6 questions to ask yourself

 1. Do you have joint pain? If you have arthritis or other types of joint pain, you may want to choose swimming instead of
running. Swimming puts less stress on your joints, making it a gentler form of exercise, and less likely to aggravate joint
issues.
2. Do you want to strengthen your upper body? If strengthening and toning your upper body is a priority, swimming is
probably a better option. That’s because swimming offers a full-body workout that targets most of your major muscle
groups.
3. Do you want to improve your bone health? If you’re trying to do more workouts that help prevent bone loss, running
may be the better choice.
4. Do you have access to a pool? If access to a pool is an issue, opt for running, which can be done almost anywhere.
Just be sure you run in areas that are safe and away from traffic.
5. Do you have a lower body injury? If you have a knee, ankle, hip, or back injury, swimming may be a safer option
because there’s less impact on your joints.
6. Do you have a shoulder injury? If you have a shoulder injury, swimming with a repetitive stroke can cause irritation, so
running might be a better option with this type of injury.
Was this helpful?

The bottom line

No matter which type of aerobic exercise you choose, the bottom line is this: Cardiovascular exercise is a critical component of
maintaining your overall physical and mental health.

Both swimming and running will help you burn calories, boost your cardiovascular fitness, and tone your muscles.

If you’re not sure which one to choose, why not include both in your fitness routine? Cross-training with different forms of exercise is
an excellent way to add variety to your workout routine while also decreasing your chance of injury.

If you’re new to exercise or have an existing health condition or injury, be sure to talk to your doctor before beginning any new
exercise routine.

Last medically reviewed on April 20, 2020

What’s the Purpose of Stretching and Why

Do We Do It?
 Benefits
 Morning stretches
 Daytime stretches
 Bedtime stretches
 Bottom line
Oscar Wong/Getty Images
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Few things feel better than stretching your body first thing in the morning. You may even stretch involuntarily at times. It’s as if your
body knows that it needs a good stretch to work more comfortably and efficiently.

Stretching lengthens your muscles and reduces stiffness. Stretching also has the potential to stimulate the release of pain-
reducing endorphins and improve your circulationTrusted Source.

Adding even a few minutes of stretching to your daily routine can help you reap the potential benefits.
In this article, we’ll examine some of the reasons you may feel the need to stretch in the morning, throughout the day, and before
bed. And, if you want examples of some simple stretches to help you get started, we have that covered, too.

What are the benefits of stretching?

Not only does stretching feel good, it also plays an important role in keeping your body healthy. Some of the potential benefits of
regular stretching include:

 Improved flexibility. Stretching can help lengthen your muscles and improve your range of motion.
 Better circulation. Regular stretching may have both short-term and long-term benefitsTrusted Source on your
circulatory health.
 Reduced injury risk. Improving your range of motion can potentially decrease your risk of muscular injury.
 Less back pain. Stretching your muscles can help ease and prevent back pain by strengthening your back muscles.
 Improved athletic performance. Improved joint movement and flexibility may help boost your athletic ability.
 Less stress. Many people find stretching relaxing. Stretching activates your parasympathetic nervous system, which can
help induce calmness.
 Better posture. Tight muscles can pull your body into poor posture. Combining a stretching program with core
strengthening may help improve your alignment.

Stretching in the morning

In cartoons, it seems like characters are often depicted yawning and stretching their arms over their head when they wake up.

The animators may be on to something. Subconscious stretching is known as pandiculationTrusted Source, and it’s a behavior seen
in most mammals.

It’s thought that yawning and stretching when you wake up could be your body’s way of modifying tension in your fascia.

Fascia is connective tissue that surrounds the muscles, organs, and blood vessels throughout your body. Stretching is one way to
keep your fascia supple, flexible, and oxygenated.

Fascia that’s free of tension and tightness may make it easier to move, exercise, or go about your daily activities.

Examples of morning stretches

Here are examples of two morning stretches that can help loosen and warm up your muscles at the start of your day.

Cat-cow

The cat-cow stretch helps release tension in the muscles along your spine, shoulders, and abdominals.
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How to do this stretch:

1. Start on your hands and knees with your hands directly under your shoulders, your palms flat on the floor with your fingers
pointing away from you. Keep your knees under your hips.
2. Take a deep breath and drop your belly toward the floor while arching your back downward and tilting your head slightly
upward.
3. Exhale and push through your palms while rounding your back and pushing your spine toward the ceiling.
 4. Repeat each position for 5 to 10 breaths.

Neck circles

Your neck may feel tender or painful in the morning if you sleep on a pillow that’s either too high or too low. Neck circles may be
especially helpful for alleviating tension and stiffness in your neck when you wake up.
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How to do this stretch:

1. Stand or sit with good posture and look straight ahead.

2. Roll your head forward and to the left until you feel a gentle stretch on the right side of your neck.
3. Pause for a moment and roll your head forward and to the right.
4. Repeat the motion 5 to 10 times on each side.

Stretching during the day

Your muscles can get stiff and tight after being in one position for an extended period of time.

Many of us spend hours a day sitting, which can cause stiffness and discomfort in the muscles in your neck, back, hips, and legs.

Breaking up long periods of sitting with a a few minutes of movement or stretching can help ease tension and discomfort in your
muscles.

Stretching can also be a great way to ease muscle tightness or fatigue after exercising.

Examples of afternoon stretches

Here are examples of two stretches you can do throughout the day to reduce muscle stiffness.

Pigeon pose

Pigeon pose can be especially helpful for releasing tension in the muscles around your hips and glutes.
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How to do this stretch:

1. Start on your hands and knees.

2. Bend your right knee and bring your right shin to the floor in front of you.
3. Lengthen your left leg behind you so that the top of your foot is flat against the floor.
4. You can put a pillow or yoga block under your hips if you can’t comfortably get your hips to the floor.
5. Straighten your back and rest your hands next to you on the floor.
6. Hold this position for up to 10 breaths and then switch legs.

Downward-facing dog

The downward-facing dog yoga stretch is a great way to strengthen and stretch the muscles in your back, shoulders, hamstrings,
and calves.
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How to do this stretch:

1. Start on your hands and knees on the floor.

2. Push up through your hands as you lift your knees off the floor.
3. Keep your back, legs, and arms straight as you lift your tailbone toward the ceiling.
4. Press firmly into your hands and keep your weight evenly distributed between both sides of your body.
5. Keep your head down, in line with your arms, and your heels slightly off the floor.
6. Hold this pose for up to 1 minute, then return to the starting position.

Stretching before bed

Stretching before bed can be especially relaxing, and research agrees.

In a review of studies published in Sleep Medicine Reviews, researchers found that the majority of studies that examined the
relationship between sleep quality and meditative movement — which includes stretching poses — found positive results.

Stretching may help promote calmness by activating your parasympathetic nervous system. This branch of your nervous system is
responsible for your “rest and digest” activities

Examples of bedtime stretches

Here are examples of two gentle stretches you can do before going to bed.

Child’s pose

Child’s pose is a simple stretch that can help relax your body and reduce stress. This stretch is also a good way to ease tension in
your shoulders, back, and neck muscles.
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How to do this stretch:

1. Start on a yoga mat or other soft surface and sit back on your heels.
2. Hinge back with your hips as you fold forward and bring your forehead to the floor.
3. Stretch your hands over your head with your palms flat on the floor.
4. Hold the pose for 3 to 5 minutes while breathing deeply.

Kneeling lat stretch

The kneeling lat stretch is especially helpful for reducing tension in your latissimus dorsi muscles, also known as your lats. These
large V-shaped muscles connect your arms to your vertebral column.
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How to do this stretch:

1. Kneel in front of a chair or other low surface. Put your palms against the surface of the chair with your arms straight over
your head.
2. Hinge back with your hips until you feel a stretch beneath your arms.
3. Hold this pose for up to a minute while breathing deeply.
 The bottom line
There are many reasons why you stretch, sometimes involuntarily. Stretching not only feels good but it also plays an important role
in keeping your body healthy.

Stretching can boost your flexibility and range of motion. It can also improve your circulation, and reduce pain, stress, and tension in
your muscles.

Stretching can be especially beneficial after sleeping, exercising, or sitting in the same position for several hours. It can also help
you relax and unwind before going to bed.

Last medically reviewed on January 25, 2021

YesNo

What Causes Small Calves and What Can

You Do to Make Them Bigger?
 Causes
 Pros
 Cons
 Ways to build calves
 Bottom line
Whether you’re running uphill or standing still, your calves work to support your body. They also stabilize your ankles and help you
do movements like jumping, turning, and bending.

But it can be difficult to increase the size of your calf muscles. In fact, the fitness community considers calves to be the most
stubborn muscle group in the body.

You already work your calves whenever you stand or walk. But if you want to make them bigger, the key is to challenge them even
more.

Read on to find out more about the pros and cons of small calves and how you can bulk them up.

What are the causes of small calves?

Small calves are thought to be caused by genetics. Other factors, like age and body weight, may also play a role. Let’s explore each
of the causes more closely.

Genetics

While there isn’t hard evidence, it’s widely accepted that genetics are usually the main cause of small calves.

Many people report having calves that are similar in size to those of their relatives. Additionally, some say their families have big
calves, even though they don’t specifically work their lower legs.

Age

Age is another factor. As you get older, your muscle mass tends to decrease.
This muscle loss, called sarcopenia, also affects the legs. ResearchTrusted Source has shown that, in general, people over the age
of 50 tend to lose 1 to 2 percent of lean leg muscle mass every year.

Low body weight

Low body weight might also contribute to small calves. Usually, the less you weigh, the less your calves have to support.

But if you weigh more, your legs have to carry more body weight. This can cause bigger calves, even if you don’t do calf-
strengthening exercises.

The pros of small calves

Contrary to popular belief, small calves may have potential benefits.

Better distance running

According to research, slender calves could improve your ability to run long distances.

In a small 2008 study published in the Journal of Sports Science and MedicineTrusted Source, researchers analyzed the body
measurements of six elite distance runners. They found that the runners shared a common trait: small calf size.

The researchers speculated that there could be a potential link between smaller calf circumference and distance running
performance. Since slim legs require less force to move, less effort is needed to cover long distances.

However, it’s important to note that distance running is affected by many factors, including respiratory endurance, leg length, and
overall body composition.

More research is needed to understand the benefits of small calves for distance running.

Lower risk of liver disease

Interestingly, small calves might be an indicator of a lower risk of nonalcoholic fatty liver disease (NAFLD). NAFLD occurs when too
much fat accumulates in the liver of a person who drinks little to no alcohol.

According to a 2017 study, calf circumference could be a marker of lower body fat. This form of fat is associated with the
accumulation of free fatty acids (FFA), a type of fat fuel.

So, bigger calves could be tied to more FFA accumulation.

High FFA levels are tied to NAFLD risk factors, including:

 oxidative stress
 chronic inflammation
 insulin resistance

This suggests that smaller calves may be associated with a lower risk of these conditions.

But this potential benefit may not apply to everyone. The link between calf size and NAFLD risk was only observed in obese and
overweight people, not lean individuals.

The cons of small calves

Small calves are linked to some health disadvantages.

Reduced leg power

If you prefer sprinting over long-distance running, small calves may be a disadvantage.

Sprinting requires more leg power than distance running. And greater leg power is associated with larger calf size.

Calf muscles are also used in jumping. But if you have small calf muscles, it may be difficult to achieve maximum jumping ability.

Increased risk of injury and falls

Your calf muscles are important for balance, posture, and stability. They work to support your foot and ankle joint. Weak calves may
make you more prone to balance and stability issues.

Bigger calves are usually stronger. They can help reduce the risk of injuries and falls, especially as you age.

Increased risk of mobility issues

According to a 2017 studyTrusted Source, calf circumference is closely related to your body’s muscle mass. Therefore, smaller
calves could indicate lower whole-body muscle mass.

Having less muscle mass can speed up sarcopenia. This, in turn, may increase the risk of poor mobility, functional impairment, and
disability.

How to make your calves bigger

Although you can’t control certain factors like genetics and age, there are steps you can take to strengthen and build your calves.

The following three exercises can help to challenge your calf muscles. They involve raising your heels against your body weight or
elastic resistance.

1. Band-assisted calf flex

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This exercise works both your calves and ankles. To try it, you’ll need a mat and a resistance band.

1. Sit on the floor with your legs straight ahead. Straighten your back.
2. Put a resistance band around the balls of your feet and hold the ends tightly.
3. Flex your feet upward and then forward without moving your knees or lifting your feet off the floor.
4. Perform 2-3 sets of 10-15 reps.

If you have difficulty maintaining a straight back, sit on a yoga block or folded blanket.

2. Standing calf raise

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One of the best ways to increase calf size is to do standing calf raises. This exercise emphasizes the gastrocnemius, the largest
muscle in the calf. It can be done with or without weights.
 1. Stand upright with your feet shoulder-width apart. Hold your weights at your sides and keep your shoulders relaxed and
your knees slightly bent.
2. Raise both your heels off the floor while keeping your core tight and your shoulders back.
3. Pause at the top and then bring your heels back down to the ground.
4. Do 2 or 3 sets of 15 repetitions. You can use a lighter or heavier weight, or, if you prefer, you can do the exercise without
any weights.

For an extra challenge, you can try doing single-leg calf raises. Bend one knee to lift your foot off the floor and raise the other heel.
Switch sides and repeat.

You can also use a calf raise machine to do this move.

3. Plié squat with heel raise

This exercise combines a wide-stance squat with a heel raise. It works your calves, glutes, thighs, and core, making it a great
multitasking exercise.

1. Start in a wide stance, feet turned outward. Hold two dumbbells in front of your shoulders, palms facing inward.
2. Raise your left heel off the floor, keeping your right foot flat.
3. Without moving your heels or arms, bend your knees and lower your body until your thighs are parallel with the floor.
Pause, then return to the starting position.
4. Complete 10-15 reps. Switch sides and repeat.

If you have wrist pain or discomfort, you can try this move without using dumbbells.

Other ways to increase calf size

You can also try doing the following activities to help strengthen and build your calves:

 Sprinting. Powerful bursts of sprinting will challenge your calf muscles.

 Uphill walking. When you walk or run on an incline, your calves work against more resistance.
 Jumping rope. Jumping rope can help to strengthen and tone your calves while also boosting your cardio fitness.

The bottom line

Many people have a hard time increasing the size of their calves. This is usually due to factors like genetics, age, and body weight.

To build your calves, focus on exercises that specifically challenge your calf muscles. By forcing these muscles to work against
resistance, you may find that you’re able to tone, strengthen, and increase the size of your calves.

Talk to your doctor or a personal trainer before starting a new exercise routine, or if you want more information on ways to build your
calves.

Everyday runners can aim to complete a mile in about 9 to 12 minutes. This means you’ll finish a 5K in about 28 to 37 minutes.

Walkers can expect to complete a mile in about 15 to 20 minutes. Walking at a brisk pace should enable you to finish a 5K at around
the hour mark.
Tips to get faster
To get fit and improve running speed, focus on building up gradually over a few weeks or months. You may also want to consider a
few more tips to improve your time, including:

 Make healthy lifestyle choices, such as eating a healthy diet and getting plenty of quality sleep.
 Always warm up for at least 10 to 15 minutes before starting a running workout, and finish with a cooldown.
 Improve your endurance and speed by doing interval training and switching it up to run on a treadmill, uneven terrain, and
hills.
 Balance out your running routine with strength training, and include plenty of stretches to keep your body loose and
flexible.
 To build speed, work on increasing your endurance and muscle mass. Vary your workouts between moderate- and high-
intensity workouts, and include other forms of endurance exercise, such as biking, volleyball, or swimming.
 Try yoga, tai chi, or dancing at least once a week to get your body moving in different ways.
 Always allow for at least one full day of rest each week.
 If you’re new to running, begin with 20- to 30-minute sessions, and slowly increase the duration as you get more fit.
 You can improve your coordination and balance with the following form drills:
o walking and running high knees
o bounding, or running with an exaggerated motion
o straight-leg bounding
o butt kicks
o skipping and hopping drills
o controlled sprints
o inseam pulls

Interval training

Vary your workouts by changing the intensity, distance, and time. Use interval training to exhaust your muscles by pushing yourself
as hard as you can for a set time, and then allow for a recovery period.

One example is to do 1 minute of intense exercise followed by 2 minutes of recovery. Do this for 4 rounds for a total of 12 minutes.
Or you can run at a high speed for 2 to 5 minutes followed by an equal time spent jogging. Do this 4 to 6 times.

Getting prepared
You can find a few sample 5K training schedules here. Keep track of your progress by logging your workout details in a journal or
an app. Record your running times, workouts, and diet.

Nutrition plays a part in 5K preparation. While training, include plenty of lean proteins, healthy fats, and complex carbohydrates.
Have fresh fruit, green vegetables, and healthy protein shakes on the regular. Reduce your intake of alcohol and processed, sugary
foods.

The bottom line

Running a 5K is a great way to challenge yourself if you’re already a runner, or to set a goal for yourself if you’re starting to run for
the first time.
Pace yourself as you build your speed, endurance, and strength, but also be sure to challenge yourself along the way. Have fun with
it, and use your progress as motivation for meeting your personal best.