It’s pretty hard to avoid hearing about the latest health craze. From keto to gwyneth, each new year brings a new way to shed off those extra pounds. And while many fad diets work for a while, eventually, you’re going to have to go back to your old, unhealthy habits. Case in point, the humble squat.
Does a quick Google search on the topic and you’ll see that people around the world are passionate about squats. But how many squats should you do to lose weight? Is it a matter of how much weight you want to lose? Or, does it depend on your body type? We’ve got you covered on this front. Here’s what you need to know.
What is Squatting?
Squatting is the act of going down into a deep knee bend while standing up. The movement is similar to that of a frog climbing a lily pad. When you squat, your body forms a right angle, similar to the letter ‘T’ when viewed from the front. To achieve this posture, most people do one of the following:
- Place one foot in front of the other. While this may be the most natural and common way to squat, it also puts your body in an unstable position. This is why most people avoid it (for the most part).
- Sit down and place your hands on the floor in front of you. This allows you to get into a proper squat position without putting yourself in any risk of injury. Many people say that this ‘squat position’ is safer than the traditional stance. And it’s more functional too because fewer joints are in harm’s way. Sitting down to squat also allows you to maintain your balance better while in the motion. This makes it easier for your body to stay in the correct position.
- Stand with your back against a wall. Place one foot in front of the other, and keep your arms raised above your head in a push-up position. This is basically a more stable and easier way to get into a squatting position.
When Should You Squat?
It depends on what you’re trying to achieve. There are several situations where you may not want to squat. For example, if you’re trying to maintain your standing posture while in an executive meeting or a boardroom presentation, then you may want to sit down instead. Squatting puts you in a weak position, and it may not be the most appropriate thing to do if you want to stay in your current job. The same goes for doing squats after your weekly yoga class (yoga is also considered to be a ‘static’ exercise which means you may not want to overdo it if you want to stay in good shape).
On the other hand, there are plenty of situations where you may want to squat. For example, if you are going for a jog or walking to work, it’s better to do some squats than to hold your postural muscles tense all day long. And what’s more, doing squats burns calories too, which helps you to shed off those additional pounds. If you have a heavy bag or backpack with you, the movement is workable (and it forces you to bend over, increasing the burn rate).
How Long Should You Squat?
No more than two minutes should you be in a squatting position. If it’s been more than two minutes since your last squat, then you need to do a few quick squats to get your body back into proper position before you sit down again. Otherwise, it’s better to stay in the squatting position for a little while and then transition to sitting. The point is to make the motion as natural as possible while not sacrificing functionality.
How Many Squats Should You Do?
The number of squats you do each day depends on a number of factors. For one thing, how many pounds do you want to lose? More importantly, how committed are you to the goal? If you want to lose ten pounds, then you should do ten squats every day. If you want to lose fifteen pounds, then you’ll need to do fifteen squats every day. Basically, you want to do as many squats as it takes to reach your goal weight.
However, there’s more than one way to lose weight, and the number of squats you do each day may not be the key to successful weight loss. Instead, it may be the type of weight loss plan you use. For example, someone who uses conventional dieting may want to do more cardio than someone who uses Weight Watchers to shed off those extra pounds. In the end, it depends on you. Do what works best for you.
What About Resting Between Squats?
While it’s important to get your squats in, it’s also important to be aware of how many consecutive squats you do without resting. The human body was not designed to continuously perform such a strenuous motion. After five or more consecutive squats without rest, your muscles and joints begin to suffer. The good news is you can reduce the amount of harm done to your body by taking a little rest after each set. Simply walk or stand in place for a minute or two after each set of squats. This allows your body to restore itself and prepare for the next session. If you take a little break after every set of squats, you will see remarkable results in terms of weight loss.
Always remember the key to a successful and healthy lifestyle is moderation. You don’t need to avoid all forms of exercise and dieting, as long as you avoid extremes. There are various ways to lose weight, and everyone’s body is different. As long as you do what works best for you and avoids causing you harm, then you’re on the right track to a healthier you.