The Wonderful World of Squats

Squats are a basic component of almost any fitness regimen. Whether they're in an a aerobic or muscle building program they are almost inescapable. Why should you do squats? They're extremely useful for burning fat, muscle building and eliciting an aerobic response. Studies have shown that squats release growth hormones in the body. These hormones encourage fat loss and help regulate your metabolism (the exact way growth hormones work are complex and will be explained in another blog.). Squats also tone the thighs (quadriceps and hamstrings) and buttocks (gluteus maximus). The primary muscle groups squats solicit are the quadriceps (front of the thigh) and the gluteus maximus. Squats do also affect the hamstring muscles (back of the thigh) but only as a secondary muscle group. If you want tone your hamstrings I highly recommend doing an exercise that focuses on the hamstrings as the primary muscle group.

Squats are also ideal for eliciting a aerobic response. The muscle groups required to perform the exercise are some of the biggest in the body. Large volumes of blood are required to shuttle nutrients to the working muscles thereby increasing heart rate and producing an aerobic response. Needless to say, squats alone cannot be a single element in an aerobic workout, but they are an excellent way of increasing a flagging heart rate. So now that you now the wonders of the squat how do you get started? First, if you have any kind of knee pain stop! Consult your physician first. If your physician gives you the go ahead, squat carefully!

Squat to-dos:

• Keep your weight on your heels. You should almost be able to pick your toes up of the ground
• Keep your knees away from your toes! When you squat your knees should not move forward towards your toes. This increases stress on your knees and decreases the effectiveness of the exercise.
• The angle at the knee should form a 90 degree angle . More than this adds stress on the knee. If you can't go get down to a 90 degree angle, don't worry about it you'll get there. If you have knee problems, you may never want to get there :)
• Keep your chest up. Yes you will have to stick that bootie out! It's a squat not a ballet plier.
• Keep your feet parallel and hip distance apart. You may step out a bit to decrease difficulty.

Tips:

• The action of the squat is much like sitting down. If you're having problems getting it right you can practice by sitting.
• Try and use something that brings your knees to a 90 degree angle when you sit. If you don't have anything that high your couch will suffice.
• If you're having trouble keeping your balance try bringing both arms out in front of you as you squat.
• Be aware of your body as you sit. Notice how your butt moves out behind you, the position of your feet and knees and keep that chest high!

Alright, now that you know the how and whys; get out there and squat!

References:

American Council on Exercise. ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professional. San Diego: American Council on Exercise, 2003.

YMCA. YMCA's Fitness Leader's Basic Theory Manual. Toronto: YMCA Canada, 1999