It is no secret that the number of people who are obese worldwide is on the rise. So is the number of people who want to lose weight. What’s more, the worldwide market value of weight loss products was worth $16 billion in 2012 and is projected to reach $27.9 billion by 2018.
Even if you are not obese, you know that maintaining a healthy weight is challenging. There are so many food options available that it can be hard to know where to start. Furthermore, some people may struggle with maintaining a healthy weight even when following a diet plan. This is where a workout routine that includes squats comes in handy.
The Many Benefits Of Squats
If you’re not familiar, squats are a fantastic exercise because they work your entire body, including your legs, hips, and back. In addition, they make you stronger and build up your muscles. This is why they are commonly recommended for men who want to build muscle mass and for athletes who want to get stronger. Even if you don’t do any kind of sports, squats help you stay in shape and are a great way to tone your muscles (especially your legs).
Aside from helping you stay in shape and build muscle, there are several other ways in which squats can benefit your health. For example:
- They improve your posture.
- They help with weight loss.
- They help with arthritis.
- They make you feel less anxious and more relaxed.
- They strengthen your bones.
- They improve the function of your digestive system.
- They assist in the absorption of nutrients from food.
- They increase the volume of your blood (which can help raise your heart rate during exercise).
- They help build strong immune system.
- They reduce the risk of depression.
- They allow for greater flexibility in your daily activities.
How To Do Squats
The following are instructions on how to do some easy to intermediate level squats.
In Preparation For Squats
Before you start any kind of workout routine, it is essential to prepare yourself physically and mentally. Do some research on the different kinds of squats that you will need to perform. Learn how to do them correctly, and learn what intensity should be applied when performing them. In addition, take time to learn about the different kinds of diets that you should avoid while preparing for this type of workout.
Find Your Perfect Weight For Squats
When doing your squats, you want to find your perfect weight. This is the weight at which you can perform the exercises with ease, but still feel that your muscles are being challenged. Finding your perfect weight for squats can be a little tricky, but with a little effort, it’s not hard to do. In fact, most people are unable to perform squats correctly without first finding their perfect weight. This is because too frequently those who try to go too light end up with knees that are badly damaged, while those who try to go too heavy usually injure themselves and are unable to do the exercise properly.
To determine your perfect weight for squats, start by measuring your body fat percentage. Calculate your body mass index (BMI). Then, divide your BMI by 18.5 to determine your current weight (in kg). Now, add 5 to 10 percent of your current weight to this number to determine how much you should weigh to perform the exercise easily. You will find that this number usually varies from person to person, but being between 10 and 20 percent of your current weight is a safe range to start. For example, if you weigh 100 kg and your body fat percentage is 12 percent, then you should weigh a maximum of 112 kg (240 lb) to perform the exercise without any problems.
Take Your Time
When you start any new workout routine, it is essential to take you time to get into shape. This means that you need to continue to do the exercises daily for a few weeks, or even months, until you see noticeable improvements in your strength and flexibility. Do not be discouraged if you are not able to do one repetitiously at first. Instead, try to do a little bit every day, even if it’s just one or two reps. With time, you will find that your body will begin to adapt, and the reps will start becoming easier.
Use The Right Equipment
To properly do squats, you will need the right equipment. This equipment will assist you in lowering your body to the right position, as well as keep your body in this position during the exercise. In addition to this, the equipment will make the exercise more comfortable for you. The most crucial piece of equipment is the squat stand. This device will keep your feet flat on the ground, while preventing your knees from bending past your limits. If you’re not sure where to buy one, simply do a web search for “squat stand”. You’ll find a variety of options that you can purchase online or at local stores. Once you have acquired one, practice setting it up, and taking it down, until it feels comfortable and familiar.
Learn How To Breathe During The Exercise
When you’re performing squats, you need to take time to learn how to breathe correctly. During the exercise, your muscles will be under a lot of tension, and it’s important that you relax them enough so that they do not hurt. For this, you need to learn how to breathe. To do this, take a moment before your workout, and focus on your breathing. Count your breaths, and think about relaxing as you breathe in and out. When you start feeling more comfortable with your breathing, you will notice that your legs will start feeling less stiff, and that you will be able to do more reps before feeling tired. This is because as your body gets used to the exercise, it will start adapting, and becoming stronger and more flexible. As your body gets stronger and more flexible, your weight will start decreasing, making the exercise even more effective.
Warm Up
Before you start your workout, it is a must that you do some form of warm-up. This is especially important if you have not been doing any exercise for a while, or if you’ve been lying dormant for an extended period of time. During the warm-up, your body will start to heat up, making the exercise more comfortable. In addition, performing some stretches will help increase your body’s flexibility, and minimize the risk of injuries. Without a proper warm-up, it could be more difficult to start moving around, and possibly injure yourself. So do some stretches, work your arms, and get your body prepared for the workout.
Squat (With Weight)
To do a proper squat, you will need to have a weight that you can use. If you’re not sure what weight to use, start with a light weight and gradually work your way up to a comfortable level. When you start doing squats with weight, you will need to start with smaller weights, or else the strain on your joints could be excessive. Even at this early stage, it is essential to start small and work your way up to the maximum weight that you can handle. Never attempt to lift a heavy weight without proper training and preparation. While there are no exact figures available, it is estimated by the American Heart Association that more than 500 million pounds are lifted annually by men and women across the country. Not all of this weight is necessarily concentrated in the squat, but it’s nonetheless a significant number.
When doing squats with weight, it is essential that your form is correct. This involves keeping your back straight, your knees over your ankles, and pointing your toes toward the ground. In addition to this, make sure to keep your shoulder blades and chest open while lifting the weight. Squatting with weight requires a lot of focus as well, so be sure to give it your full attention. Otherwise, you may end up injuring yourself in the process. In addition to this, do not be afraid to ask for help if you’re not sure how to do a proper squat. There are many different ways to do them correctly, and it’s always a good idea to learn from the experts. Check out this comprehensive guide to learn how to properly do squats.