Squat for better health

It is not advisable to have a sedentary lifestyle. One way to combat this is through exercise. The squat earns its reputation as the OG exercise because it engages multiple muscle groups and promotes functional movement. Building it into your exercise program is essential. This newsletter will focus on its benefits as one of the exercise building blocks to better health.

Frailty. This is a consequence of being weak. To overcome weakness as we age, we must fight a daily battle to preserve muscle and strength. Strengthening your legs can enhance your chances of living a longer and healthier life.

Anything which improves joint stability, muscular strength, balance, bone health and improved cardiovascular health will improve longevity.

This is where the importance of the squat becomes clear.

There are many variations.

1. Goblet Squat: Hold a kettlebell or dumbbell against your chest while squatting.
2. Calf Raise Squat: Add a calf raise at the top of the squat movement.
3. Kettlebell Swing to Squat: Combine a kettlebell swing with a squat.
4. Split Squat: Perform a squat with one leg in front of the other.
5. Pistol Squat: Squat on one leg while the other leg is extended in front.
6. Sumo Squat: Squat with a wide stance and toes pointed outwards.
7. Jump Squat: Add a jump at the top of the squat movement.
8. Box Squat: Squat to a box or bench to improve squat depth.
9. Front Squat: Hold a barbell in a front rack position while squatting.
10. Back Squat: Hold a barbell on your back while squatting.

Which squat is best

I am going to focus on two variations of squat and explain why one is better than the other.

Body weight squats vs barbell weighted squats.

The squat is a compound movement, which means it engages muscle multiple groups. The squat engages muscles throughout the body, including the quadriceps, hamstrings, glutes, core, lower back, inner thighs, calves, and upper back.

We receive constant reminders to exercise, but we seldom receive detailed information on the specific ways in which we should exercise. The primary aim of exercise is to boost your health. Your training style affects your exercise results. Building muscle is a goal for certain individuals, including bodybuilders. Some people seek to enhance their endurance. My focus is on increasing strength and avoiding injuries. Maintaining a healthy body is a goal for some. A better grasp on building strength, increasing muscle mass, and losing fat is necessary.

Keeping up the good fight

Over 15 million tendon and ligament related injuries occur in the USA alone, with approximately 95,000 recent cases per year.

A systematic review and meta-analysis found that engaging in resistance training can lower the risk of all-cause mortality by 15%, cardiovascular disease mortality by 19%, and cancer mortality by 14% when compared to not engaging in any resistance training

In the United States, the average adult spends around 6.5 hours sitting down per day, but this number significantly rises to 10 hours for individuals employed in office settings. A sedentary lifestyle increases the risk of type 2 diabetes by 112% and cardiovascular events by 147%.

Fat loss 

Belly fat. Highly correlated with visceral fat and poor health. A potbelly, something I am all too familiar with. It was during the Covid that got me for months. Gained about 15 lbs of weight, my spear tire. I noticed after a week of heavy squats, the pot belly would get smaller. Activities include running, HIIT, walking, body weight exercises, and CrossFit. I thought I had it all covered. I only noticed a significant reduction in weight, especially in my abdomen, after incorporating heavy squats into my workout routine.

Thought it was odd. Did some research. Turns out there is some evidence to back up my observations. Never did super heavy squats in the past. Out of curiosity, I started lifting heavier. The resulting weight loss was astounding.

There is research to back up my observation. A 6-week study where participants did squats two times per week. Two sets of separate participants performed body weight squats and weighted barbell squats as part of their assignment. Both groups increased muscle size and strength. Increased fat loss occurred only with the group, which did the weighted barbell squat.

Maximize your exercise

If you are short on time, I would use the squat as the one exercise to maximize your lower body muscles.

• Improves your metabolism
• Improves your strength
• Reduces your risk of falls
• Reduces your risk of osteoporosis
• Reduces your risk of joint injury

Summary

Squats provide a versatile workout, activating muscles from quads to core, enhancing strength and performance. They induce the release of growth hormone and testosterone for muscle growth and recovery. In addition, squats have the benefit of increasing bone strength, lowering the chances of injury, and burning calories, which can help with weight loss and improving body composition. Core activation surpasses planks, reducing back injury risk. Squats promote functional strength and independence. If you have a goal of increased strength and muscle mass, then any squat variation will work. The key to losing fat is through heavy weighted squats, pushing close to failure, and maintaining high relative intensity. Squats offer a multitude of benefits, making them more than just a mere exercise; they provide a path to vitality and well-being.