If you’re looking for a powerful way to boost your overall fitness and get some serious results from your exercise routine, then look no further than performing squatting exercises.
This is one type of exercise that should be a part of your regular exercise routine. It’s relatively simple to perform, requires no equipment, and can be done more or less anywhere!
Typically, although squats are often regarded as “leg” exercises, they really do offer benefits to your entire body and help strengthen your core. However they do primarily target your thighs (quadriceps or “quads”) and hips (gluteus maximus or “glutes”) but also work the hamstrings and lower back.
What’s the Correct Way to Perform a Squat?
Squats have been criticized by many for being hard on your knees, but research shows that when done correctly, they actually improve knee stability and strengthen connective tissue.
- Always warm up.
- Stand with your feet a little more than shoulder width apart.
- Remain with your back in a neutral position, and keep your knees centred over your feet.
- Slowly bend your knees, hips and ankles, lowering down until you reach a 90-degree angle.
- Return to start position – repeat 15-20 times and take a short break- 2/3 sets for beginners (try this 3 times a week).
- Always breathe in as you lower down and breathe out as you return to the start position.
Some of the main benefits of squats
- Squats build muscle
- Squats increase overall power and strength
- Squats are beneficial for the heart
- Squats are one of the best functional exercises out there, promoting mobility and balance. Strong legs are crucial for staying mobile as you get older, and squats are excellent for increasing leg strength
- Squats help you to burn more fat. One of the most time-efficient ways to burn more calories continually is by developing more muscle (point 1). For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
- Squats help prevent personal injury by improving your flexibility, specifically the range of motion in your ankles and hips.
So think about incorporating 2 or 3 sets of squats just two or three times a week to get you started. If you do it any more than this, you’ll will miss out on important recovery time.
Now that you’re on the right track for a healthier and fitter you, take the next steps and have a look at your health insurance renewal or consider getting some? Health insurance with GloHealth offers you fantastic flexibility. Visit www.GloHealth.ie for a quote or call us on 1890 781 781