If you are a woman, approaching or over-40, there is one exercise that should be indispensible in your workout routine: the barbell back squat. Regardless of sex or age, the squat should still be a vital part of every person's weight training program , but it is particularly important for older women. Here are six reasons why:
1. Squats strengthen the bones in your legs, back and spine, reducing your risk of osteoporosis, a significant concern for women entering middle age.
2. They strengthen and firm the muscles of your thighs, hips, and lower back, muscles that are not only aesthetically pleasing in a woman's physique, but more importantly, vital for any functional movement you may perform---from getting out of bed in the morning to playing a three set tennis match. Strengthening these muscles will also help you maintain good posture, which helps keep you look younger.
3. As a multiple joint compound movement (uses more than one joint, more than one muscle group), the squat promotes positive hormonal changes that will help keep you lean.
4. Squats improve your flexibility when performed to below parallel depth. And no, deeper squats will not hurt your knees. Rather, deeper squats strengthen articulations and improve range of movement, essential for post-40 joints.
5. If performed at a sufficient intensity (4-8 repetitions), squats will make your whole body stronger, not just your "working" muscles. Occasional higher rep sets are fine for endurance, but lower reps will make you stronger (don't worry, you're not going to look like Ah-nuld). And you need to use some challenging weight. Squatting with 5 lb hand weights may be OK in the beginning if you are extremely unfit, but to get maximum longterm benefit from this exercise you need to get yourself under a barbell.
6. Squats strengthen, firm, and develop an attractive and useful core, which means less crunches!
Be healthy, my friends.
No comments:
Post a Comment