- READ MORE: Why smartwatches aren’t so effective when it comes to reducing your stress levels
It may not require an expensive comprehensive check-up to assess your health status.
Experts say a simple workout move might showcase your power and stamina.
Dr. Edward Laskowski, a specialist in sports medicine and rehabilitation at the Mayo Clinic in Rochester, Minnesota indicates that squats serve as an excellent gauge of athletic ability and can ‘enhance your performance across many different sports.’
The strength-building exercise centers on engaging the leg muscles, particularly targeting the quadriceps and hamstrings.
In order to execute the movement, the New York-based personal trainer Natalya Alexeyenko informed INSPIRATIONS DIGITAL that you should begin by 'establishing your position,' keeping your feet at shoulder width and your toes pointed outward slightly.
Up next, you should activate your core muscles while keeping your spine in a natural alignment, avoiding any curvature or bends.
Next, Ms. Alexeyenko states that the key is to "bend your body until your thighs are level with the ground or as low as your flexibility permits, making sure your knees stay aligned with your toes."
Regarding weight distribution, she recommends maintaining the weight in your quadriceps and hips instead of transferring it to your toes or knees.
To achieve a full squat, lower yourself gradually and use your heels to return to the initial stance, ensuring you do not employ momentum.
She recommends inhaling during the lowering phase and exhaling when pushing back up to enhance the motion.
At the same time, keep your arms fully extended above your head for the entire duration. According to her, if your arms stay in line with your upper body, this indicates that your shoulder flexibility is probably sufficient.
'She notes that if this isn’t the case, tight chest muscles might be causing internal rotation of the shoulders, which can restrict their movement.'
According to the Mayo Clinic, one set consisting of 12 to 15 repetitions is generally sufficient for most individuals.
However, according to age, Ms Alexeyenko sets a specific target number for squats, starting with individuals aged between 20 and 30 years old for both men and women.
She states that for today’s men, achieving 50 squats within 60 seconds indicates peak physical condition, whereas for women, the benchmark is 45 squats during the same timeframe.
Although it may appear as a significant figure, Ms. Alexeyenko states that 'strength and endurance generally reach their zenith during this age group, making it achievable.'
As one gets older, the targeted objective decreases.
For individuals aged 31 to 40, the count decreases by 10 for both males and females.
Ms Alexeyenko suggests that at her current stage, the emphasis should be on retaining strength and flexibility while avoiding injuries rather than building endurance.
In a decade, when individuals reach the age group of 41 to 50 years, the fitness expert claims that women ought to manage 25 squats, whereas men should aim for 30.
She explains that executing this movement as you get older can aid in maintaining joint health and enhancing functional strength.
Between ages 51 and 60, the squat recommendation drops to 25 for men and 20 for women. For individuals older than 61, she suggests doing between 5 to 15 squats daily to preserve their ability to move freely and lower the chance of falling.
Although Ms Alexeyenko suggests that squats are a great method for evaluating the body’s joint flexibility and core strength.
She mentions that there are several important aspects to remember.
She explains that "The extent of your squat mainly relies on how mobile your hip and ankle joints are."
If your lower back feels tense, it might lift the hips, restricting how deep you go and proper posture.
In the meantime, regarding core stability, she warns that if your pelvis moves downwards at the bottom of the squat, this might suggest weak core muscles needing reinforcement to improve balance and support during the movement.
Read more
0 Comments