Are deep squats still suitable for people over 50?
The answer is:Suitable.
As the saying goes: people old first old legs, leg training is not only suitable for young people, and middle-aged and old people need more leg training than young people, and squatting is a golden action to exercise the legs.
(A) squatting can improve bone density
Like more than 50 years of age, bone density is declining, so it is more likely to appear osteoporosis.
And according to relevant research: squatting can effectively improve our bone density.
(2) Deep squatting can effectively exercise our leg muscles
With the increase of age, our muscle loss is more and more serious. The squat can effectively maintain or even increase our muscle mass, which is also known as "muscle building".
You know that for every pound of muscle we gain, our basal metabolism increases by 50-70 Kcal, and you know that we get older because our metabolism decreases, and when our metabolism increases, we slow down the rate of aging.
(C) squatting can increase our testosterone secretion
Although there is still some debate on this topic in the academic world, but according to my personal practice, it is effective for me, and obviously can be felt.
After all, as the saying goes: men do not practice legs, sooner or later will be that.
The word is not easy, if you think my answer is helpful to you, please give me a praise.
50 years old is out of the body function of the gradual degradation of the stage, the need for a certain amount of exercise to enhance the body's functions, such as cardiorespiratory function / bone and different parts of the muscle, and aerobic exercise mainly to enhance the function of the heart and lungs, muscle strength, especially waist and back of the muscle strength is relatively poor. However, at the age of 50, calcium levels are declining and muscles are beginning to sag, so if you don't exercise, it will have a significant impact on the protection of your bones as well as your health and aging. A moderate amount of exercise can help alleviate these problems, and the squatting exercise is actually a comprehensive exercise, for improving the strength of the muscles of the lower back as well as the strength of the buttocks and legs, have a very good effect.
In fact, deep squatting is a very suitable for older people to do sports, not only to exercise muscle strength can also exercise balance, the brain also has a certain role in promoting, but the effect of deep squatting is good, but there is a certain risk, it is very easy to trigger the knee injury, deep squatting action must be standardized, the practice of deep squatting should pay attention to the gradual and orderly progress, the beginning of the practice of deep squatting, a lot of people's Balance is not good, so you can first try some high leg walking, practice sense of balance as well as flexibility, and then try to squat against the wall, exercise should be measured, if the limbs have been the disease, it is recommended that there is an auxiliary support next to the place to avoid injury.
So squatting many people say that the most standard squatting action knee not over the toes, but for the beginning of the practice of deep squatting, the knee slightly over the toes when there is no problem, you can slowly make adjustments, but deep squatting buttocks and legs must be standardized, is sitting backward rather than sitting down, deep squatting should be sent to the buttocks first, and then down, waist and back straight. After the squat should be hip leg heat, if the knee pain then the action can be judged as not standard enough, if you can't find the feeling, you can also start from the bench and then get up again, the bench is certainly the first to send the buttocks, keep the back straight, slowly can find the feeling.
In the gym I can often see so two, sometimes three old men and women in the bar and dumbbells play. They're lean but muscular, with eyes that look nothing like their peers, and they're 65+ years old, but they're playing with strength exercises like a champ.
The average person between the ages of 18-65 years old will lose 50% of the muscle, modern people because of the relationship between the habits of muscle loss is more and more young, in the gym is not as good as a few old people young people abound, so the exercise is not divided into age.
The deep squat is a composite action, involving more muscle groups, which is why it is said that it is the king of the action of the legs and buttocks, but at a certain age, the bone quality is becoming increasingly osteoporosis, so do squatting more than the young people pay more attention to it.
First, pay attention to their own physical condition.
Do you usually have a workout base? There is no damage to the knee joint? There are rheumatism arthritis and other diseases? And so on, if the knee joint is still in pain is not recommended to do squatting, wait until there is no pain and then gradually, slowly strengthened to do, planned to do squatting and other leg exercises on the growing atrophy of the muscles and joints have a role in alleviating the pain. But be sure to do it according to your ability.
The second is to pay attention to the correct movement of the squat.
The feeling of squatting is not easy for beginners to grasp, and if you don't get it right, you will damage your knees. Knees and toes in the same direction, thighs parallel to the ground slowly down to sit back, pay attention to the back, chest and abdomen, eyes flat in front. When you get up, you need to use your hips instead of your thighs. If you're just starting out, you don't have to sit too low, it's more important to find the feeling of hip strength first.
The problem is that people in their 50s want to do deep squats, but they are afraid that their bodies can't handle it.
The 50s is a stage where the disease finds people. Because, the body organs, various functions are degraded, the body of the pain and heat of the size of the problem slowly come to the door.
50 years old, suitable for squatting, first of all, we must look at the body there is no disease; secondly, we must look at the bone and joint health; finally, we must also look at whether there is the basis of the movement.
These are figured out, in order to decide what kind of squat is suitable? Is it a deep squat? Half squat? Or shallow squat? The first thing you need to do is to get a good deal of money to pay for the work you do.
A health assessment.
Over 50 years old, is the body healthy? Have you ever had a history of heart disease, high blood pressure, asthma, etc.?
If you don't have these problems, then congratulations, you can squat, you can weight squat, you can do all kinds of squatting. As long as your physical ability and bone and joints can withstand it, there is not much of a problem ......
If there is one or two of these, then you are a special population of fitness.
You can only do weightless half squats or shallow squats and avoid deep squats. Or squats with your hands on a fixed object and not too fast.
The best thing is to have a trainer around to protect you, so you can train without fear.
Because, when weighted squatting, there will be a brief moment of holding breath. Heart disease, high blood pressure people absolutely not suitable.
For people in their 50s and with diseases, exercise safety should be put in the first place. Life is precious, and practice and cherish ......
Second body position assessment.
If you find that a person in his 50s can't stand up straight, or his shoulders are not at a level, it's likely that he has a problem with his lumbar spine or spine.
Really have lumbar disc herniation, scoliosis and other problems, then you have to be careful. Because, deep squatting will inevitably bring pressure to it. Especially weighted squatting, lumbar and spinal pressure is more prominent.
Suggestions, choose the spine, waist pressure is relatively small arrow squat, or in the fixed equipment to complete the leg exercises.
Remember: it is important to practice squatting, and the belt must be tightened and tightened again.
The second point, how is the knee and ankle joint? Have they been injured? Is the meniscus intact? Has the patella started to soften?
If there are problems with the legs, then rehabilitation is essential. Squats against a wall, sitting leg extensions, kneeling single leg extensions, heel raises, thigh abductions and adductions, and so on, can all play a role in rehabilitation.
Also, exercise equipment is essential. Whether it's a deep squat, a half squat, or a shallow squat, be sure to wear knee pads before practicing. Important, important, important.
Three physical assessment.
Have you ever exercised before? What types of exercise have you done? What level of athleticism are you at now?
These questions can be answered by doing some simple tests before exercising.
For example: step test to see if the cardiorespiratory function is good, sit-ups to see if the core strength is good, body flexibility, balance and other tests will help you to determine whether you can squat, provide reference.
If, for example, there is a foundation of exercise, and has been maintained this ability to exercise. Then, deep squatting for people in their 50s, only want to do, there is no can do and suitable for the matter.
If you don't have any sports foundation before, your body coordination, stability and cardiorespiratory function are not too good. Then, you have to start from the basic practice.
First of all, you need to slowly improve your cardiopulmonary function. Because, deep squatting is the need for strong cardiorespiratory function to do guarantee.
Secondly, to strengthen the core strength training, improve core stability, squatting safety is guaranteed.
Finally, try to learn the standard squat movement.
The action to do the standard, the action must do the standard, the action must do the standard. Otherwise, injuries are inevitable. Keep in mind.
The above said so much, is not feel, suitable for deep squatting, in fact, with each person's physical condition, with the age of the relationship does not seem to be big. Right?
In order to further help people over the age of 50 to eliminate their worries about doing squats, Coach Swallow will tell you two more things to listen to ......
At present, Coach Swallow has taken the students, the age of the students from the middle school students, to the more than 60 years of age of the old man and the old lady. （The coach is also a member of the team that has been working on the project for a long time, and has been working on the project for a long time.)
They started from the beginning of the squatting, squatting, and then squatting, weight squatting, everyone has a breakthrough.
How do you do it?
There is a young couple in their thirties, both with chondromalacia patella. The first time I saw this, I was in the middle of a long journey, and I was in the middle of a long journey, and I was in the middle of a long journey, and I was in the middle of a long journey.
So, Swallow coach moved to the square box, adjust the height, in a position slightly below the pelvis, so that they continuously sit down, stand up ......
They found that only do a few when not much feeling, but continuously to do 10, 20 or more, it is a bit out of breath.
Further down to do, the stomach does not tighten can not stand up at all. After insisting for some time, as they improve their physical ability, the height of the square box is slowly decreasing.
Finally leave the square box, complete the unarmed squat, and then complete the small weighted squat ......
There is also a 65-year-old woman, before practicing yoga for more than a decade, found that basically nothing to grow. But whenever she meets the advanced movements of the power shape, she simply can not complete, more than ten years as one day.
Exposure to muscle strength training, less than half a year, and then return to the yoga class, she was surprised that she could not do the original asana movement, but it is easy to handle.
The secret is to practice half squats and deep squats, which require a high level of coordination.
In the fitness club, who all know there is a more than the boys can practice the old beauty, by everyone's respect.
Speaking of this, is not the heart of the heart a lot more solid.50 years old and above, want to practice deep squat, start to act. Swallow coach bless you.
Over 50 years old, deep squatting or not, also depends on the individual! (Thanks for the invitation)
50 years old is a fitness watershed, because the body's hormone secretion changes, the metabolism slows down, the muscles, bones, joints function is gradually decreasing, but it is still considered to be middle-aged, but also still suitable for moderate intensity exercise ...... Therefore, whether people over 50 years old are suitable for deep squatting, or to be different from person to person!
The deep squat itself has nothing to do with age.
It's just that as your body ages, you have to make sure of the following before you do a deep squat:
1. Your lumbar spine, knee joints, hip joints, and ankle joints are intact.
2. whether your heart is healthy
3. whether there is no osteoporosis
4. whether the ligament softness has reached the medium level
The above points are normal, rest assured to squat, do not stop.
On the other hand, if the above points can not be done, that piece of 20 years old also cautious to do squatting, especially weight squatting.
Otherwise, the minutes will drive collapse.
Older comrades, squatting training is not based on words, love from the unarmed squatting start.
The whole body adapted to the rhythm of squatting, and then try to weight.
Don't get hurt.
Because when people get older, there is limited attenuation of absolute strength, but the ability to recover from injuries decreases dramatically.
So it must be stable.
Another tip: try to train with a Smith frame if you can.
Although the range of motion is limited, the safety factor is the highest.
I hope all the old-timers are careful!
I'm 61, can I do deep squats? This depends on the individual's own physical condition, my original body is not very sick, but also not much physical strength, walk but three kilometers, can not run two hundred meters on the physical exhaustion,.
Later, I learned to do squatting for a few years, and started to do only 15 each time, do three groups, and now I can do 60 at a time, do 5 groups (not every day).
I have a record, more than five years, a **** do more than 200,000, an average of 122 per day, leg strength is a lot stronger, and there is no side effect, walk through 30 kilometers without effort, (can walk with a mask), just do the deep squat alone is too limiting, and now add to do the arrows squatting, tiptoeing and elevated leg walking.
Not seeking to achieve what level, not every day practice, but also do not stop two days. It's about 20 days a month.
Of course it is suitable, as long as you have nothing wrong with your legs, any age is suitable for deep squatting exercise. No deep squat not buttocks, deep squatting is especially suitable for middle-aged 4, women over 50 years old. Because women to middle age, the body in all aspects of the function decline, especially sagging buttocks, looks particularly bad, so menopausal women more to practice deep squatting exercise, long-term persistence, so that the buttock muscles tight upward, shaping the perfect buttock shape, so that it looks more youthful, healthy, energetic.
I personally have been practicing deep squatting, more than 10 years, then also think that with the age of the growth of the hips become flabby, originally older, the appearance of old, which can not be changed, but the body can be changed ah, that is, through the movement to make the body perfect, but also look younger.
The two most important parts of a woman, one is the waist, one is the hip, if you waist and hip ratio is better, then you look is young. So I practiced deep squatting to make my hips perfect. I began to squat unarmed, do 50 a day, do a period of time, I found that my hip muscles really become tight, I am very happy, continue to practice, and then I increased, every night to do 100, there is a period, my action may not do too right, some pain in the knee, so I will find information, check the Internet, how to do it correctly, do not hurt the knee, the original should be a squatting backward, not down to do, and the waist straight, the action is to do, but also to do a good job, the knee will not be hurt. And you have to keep your back straight and move slower. So I did it this way, and it really didn't hurt my knees.
In recent years, I've been using dumbbells to do 50 squats a day, which is much better, not only for the hips, but also for the abdominal muscles. However, the weight
weight is not too big, 6 kg or so on the line, because we are not professional athletes, so it is a little practice on the line, do not have to be too spell.
Adhere to the practice of more than 10 years, I dare not say that my buttocks shape is very perfect, but it is really not flaccid, tight upward, especially when wearing jeans can be seen more effect. Really at my age hip muscles are still so tight, I'm really happy, proving that I have not been practicing for nothing for more than 10 years!
So, as long as there is nothing wrong with your legs, no matter how old you are, you can practice deep squatting, as long as you don't squat too deep when you do it, the movement should be accurate, and more can't be done, do less, and stop when it's appropriate, you won't get hurt.
As long as you insist on doing it every day, no matter how much you do, stick to the end is victory. Doing is always better than not doing!
The key is to look at your own situation.
Deep squatting is an important form of strength training, which requires relatively good physical health and a certain degree of athletic foundation and exercise habits to be able to carry out, with little connection to age. This means that people over fifty are perfectly suited to squatting, but you must have the physical condition and tolerance to do so. In the simplest terms, you can train if your body can take it.
If you don't have a solid sports foundation, we recommend that you start with less to more, slow to fast, low to high, weak to strong, and gradually adapt to the training. The human body will gradually adapt to the requirements of the exercise, tolerance will become stronger and stronger, so as to adapt to the needs of deep squat training.
Of course, if your body has a potential injury and is not suitable for heavy exercise activities, do not force yourself. If there is exercise discomfort, it is recommended to consult your doctor and professionals to determine if further training is possible and if you can increase the volume and elevate the intensity of your training.
1, have cardiovascular disease if you can not deep squat.
2, there are lumbar disc herniation or arthritis of the knee can not squat.
3, if you want to practice, you can try half squatting or squatting against the wall, light training to test the waters, step by step.
4, if the purpose is lower body rehabilitation training, you can consider going to a professional medical institution.
5, if the purpose is to strengthen the body, it is recommended to start from square dance, then jogging, yoga (flexibility), and then to strength training.