If you are looking for an effective way to improve your overall fitness and get visible results relatively quickly, you definitely need to start doing squats. This is one of the exercises that should become part of your exercise routine. It’s pretty easy to perform, you don’t need any equipment and you can do it anywhere.
Although squats are considered an exercise that strengthens the legs and buttocks, they actually activate a much larger number of muscle groups, including the torso muscles.
They strengthen the muscles of the whole body
Squats obviously strengthen the leg muscles. But when squats are done properly, they are so intense that they can stimulate the release of testosterone and growth hormone. These hormones are key to muscle growth and development and will also help you increase the percentage of muscle mass in the entire body area, not just your legs, as soon as possible.
Squats are a functional exercise
Functional exercises are those exercises that help you perform your daily activities better. Squats are one of the best functional exercises because people have always done squats, especially while living solely from hunting. When you do squats, you improve mobility and balance. All these advantages are reflected in everyday life. If you want faster and better results, be sure to start using the bar.
They stimulate fat burning
One of the best ways to encourage fat burning is to increase your muscle mass percentage. For every pound of muscle mass more, your body at rest consumes about 50 to 70 calories a day. Therefore, if you have 5 pounds of muscle more, your body will expand as much as 500 to 700 calories more during the day, even while at rest.
They promote mobility and balance
Strong legs are key to preparing the body for old age and ensuring its mobility. Squats are great for strengthening your legs. They also strengthen the abdominal and back muscles. They enhance communication between the brain and various muscle groups. This reduces the risk of falls and bone fractures. Strong muscles will allow you to hold yourself more properly and maintain body balance at all times without any problems.
They activate more muscle groups
The best are those exercises that simultaneously activate the muscles of almost the entire body. Squats are one of those exercises. They will strengthen your legs, buttocks, abdomen, and back. Best of all, it will increase the body’s sensitivity to insulin and thus reduce the risk of developing type 2 diabetes. It will also speed up metabolism and reduce the risk of developing obesity and cardiovascular disease.
How to do squats properly?
Squats have been notorious for a very long time because they allegedly damage the knees. But research has shown that when you do squats properly, they can even improve knee stability and strengthen connective tissue.
- Stand with your feet level with your shoulders.
- Keep your back in a neutral position and keep your knees straight above your feet.
- Slowly bend your knees, hips, and ankles so that your legs are at right angles.
- Return to starting position.
- Continue to perform squats by inhaling as you bend your knees and exhaling as you lift.
Add squats to your exercise program
Exercise plays an important role in the prevention of various diseases, strengthening mental, emotional, and mental health. Exercise prolongs life and reduces the risk of diseases that are the leading cause of death – cancer, heart disease, heart attack, and stroke.
As with everything else in life, with exercise, you will want to develop a routine. You need to pay equal attention to strength training and aerobic exercise. If you neglect just one, you will not provide the body with everything it needs.
For starters, experts recommend 2 to 3 sets of squats 2 to 3 times a week. After a while, increase the number of sets and the number of days you perform them. You will not make a mistake if you listen carefully to your body and allow it to guide you because it is created for movement. If you start feeling pain in knees when squatting, take a rest.