Is it suitable for people over 50 to do squats?
The answer is: suitable.
As the saying goes, people get old first, and leg training is not only suitable for young people. Middle-aged and elderly people need leg training more than young people, and squat is the golden action to exercise their legs.
(1) Squat can improve bone density.
Like middle-aged and elderly people over 50 years old, the bone mineral density is decreasing year by year, so it is more prone to osteoporosis.
According to related research, squat can effectively improve our bone density.
Squats can effectively exercise our leg muscles.
As we get older, our muscle loss becomes more and more serious. Squat can effectively maintain and even increase our muscle mass, which is called "muscle gain".
You know, every time we increase 1 pound of muscle, our basal metabolism will increase by 50-70Kcal. You know, we get old because our metabolism has decreased. When our metabolism speeds up, our aging rate will slow down.
(3) Squat can improve our testosterone secretion.
Although this topic is still controversial in academic circles, according to my personal practice, it is effective for me and can be clearly felt.
After all, as the saying goes, men should learn something sooner or later if they don't practice their legs.
Codewords are not easy. If you think my answer is helpful, please give me a compliment.
At the age of 50, you need a certain amount of exercise to enhance your body's function, such as heart and lung function/bones and muscles in different parts, while aerobic exercise mainly enhances heart and lung function, but it is relatively poor for muscle strength, especially for the back. But the 50-year-old man's calcium has gradually decreased and his muscles have begun to relax. If you don't strengthen exercise, it will have a great impact on the protection of bones, health and aging. Moderate exercise helps to alleviate these problems, while squat exercise is actually a comprehensive exercise, which has a very good effect on improving the muscle strength of the back, buttocks and legs.
In fact, squat exercise is very suitable for the elderly. It can not only exercise muscle strength and balance, but also promote the brain to some extent. However, although the effect of squat is good, it also has certain risks and is easy to cause knee injuries. Squat movements must be standard, and attention should be paid to step by step when practicing squat. At first, many people have a bad sense of balance, so you can try some leg lifts to go first. Practice balance and flexibility, and then try to squat against the wall. When exercising, you should do what you can. If someone has a physical illness, it is recommended to have a place next to him to avoid injury.
Therefore, many people say that the most standard squat movement is that the knees should not be over the toes, but for those who have just started practicing squat, it is no problem for the knees to be slightly over the toes, which can be adjusted slowly, but the movements of the hips and legs must be standardized when squatting, and they should sit back and not sit down. When squatting, you should send your hips first, then squat down and keep your back straight. After squat, it should be hip and leg fever. If the knee hurts, it can be judged that the action is unqualified. If you can't find the feeling, you can also start by sitting on a stool and getting up again. When sitting on a stool, you must send your hips first, keep your back straight, and slowly find the feeling.
In the gym, I can often see two or sometimes three old ladies playing with the horizontal bar and dumbbells. They are thin but muscular, with bright eyes, completely different from their peers. They are all over 65+, but playing strength exercises is slippery.
Most people will lose 50% of their muscles between the ages of 18 and 65. Modern people are getting younger and younger because of their living habits. Young people who are not as good as a few old people are everywhere in the gym, and sports are regardless of age.
Squat is a compound action, involving many muscle groups, so it is said that it is king to practice legs and hips, but at a certain age, the bones begin to loosen, so you should pay more attention to squat than young people.
First, pay attention to your physical condition.
Do you usually exercise? Is there any damage to the knee joint? Are there any diseases such as rheumatism and arthritis? Wait, if the knee joint still hurts, squatting is not recommended. When there is no pain, it will gradually strengthen, and leg exercises such as squats in a planned way can alleviate the pain of muscle and joint atrophy. But we must do our best.
Second, pay attention to the correct action of squat.
The feeling of squatting is not easy for beginners to master, and it will hurt your knees if you do it badly. Knees should be in the same direction as toes, thighs should be parallel to the ground, sit down and retreat slowly, pay attention to your back, hold your chest out and abdomen in, and look straight ahead. Use your hips, not your thighs. If you don't have to sit too low at the beginning of practice, it is more important to find the feeling of hip strength first.
This problem is exactly what people in their fifties want to do, but they are afraid that their bones can't bear it.
More than 50 years old is a stage of "finding someone sick". Because the organs and functions of the body are deteriorating, the size of the body hurts and it slowly heats up.
More than 50 years old, suitable for squatting, first of all, it depends on whether the body has diseases; Secondly, it depends on whether the bones and joints are healthy; Finally, it depends on whether there is a sports foundation.
All these are understood before we can decide what kind of squatting posture is appropriate. Is it a squat? Half squat? Still squatting? Those who can't squat at all are basically disabled, so that's another matter.
Health assessment.
More than 50 years old, healthy? Have you ever had a history of heart disease, hypertension or asthma?
If you don't have these problems, congratulations, you can squat, squat with weight, and squat in all kinds. As long as your physical strength and joints can bear it, there is not much problem. ...
If you have one or two of them, then you are a special group of fitness people.
You can only do semi-squats or shallow squats without weight, and avoid deep squats. Or squat with a fixed object in your hand, not too fast.
It's best to have a coach by your side to protect your training.
Because, when doing squats, there will be a short moment of holding your breath. People with heart disease and high blood pressure are definitely not suitable.
For people in their fifties who have diseases, sports safety should be put in the first place. Life is precious, practice and cherish. ...
2. Job evaluation.
If it is found that a person in his fifties can't stand straight, or his shoulders are not on a horizontal line, it is likely that there is something wrong with his lumbar spine or spine.
There are indeed problems such as lumbar disc herniation and scoliosis, so be careful. Because squatting will inevitably bring pressure to it. In particular, the weight-bearing squat puts more pressure on the waist and spine.
It is suggested to choose an arrow squat with relatively little pressure on the spine and waist, or to complete leg exercises on fixed equipment.
Remember: it is very important to practice squats and tighten your belt again.
Second, what about the knee joint and ankle joint? Have you ever been hurt? Is the meniscus complete? Is the patella getting soft?
If there is something wrong with the leg, then rehabilitation training is essential. Squatting against the wall, sitting with one leg flexed and stretched, kneeling with one leg flexed and stretched, heel lifting, thigh abduction and adduction, etc. can all play a role in rehabilitation.
Similarly, sports equipment is essential. Whether squatting, squatting or squatting, you should wear knee pads before practice. Important, important, important.
3. Physical fitness assessment.
Have you ever exercised before? What kind of sports have you played? What is the current level of athletic ability?
These questions can be simply tested before exercise.
For example, step test to see if the cardiopulmonary function is good, sit-ups to see if the core strength is good, body flexibility, balance ability and other tests will help you determine whether you can squat and provide reference.
If you have a sports foundation and keep this kind of sports ability all the time. Then, for people in their fifties, squatting is just a matter of whether they want to do it or not, and there is nothing that can and does not suit them.
If there is no sports foundation before, the coordination, stability and cardiopulmonary function of the body are not very good. Then, we should start from the basics.
First of all, we should slowly improve the cardiopulmonary function. Because squat requires strong cardiopulmonary function to ensure.
Secondly, it is necessary to strengthen the training of core strength and improve the stability of the core, so that the safety of squatting can be guaranteed.
Finally, it is to study hard the standard squat movements.
Actions should be standardized, actions should be standardized, and actions should be standardized. Otherwise, injuries are inevitable. Remember.
Having said that, do you think whether it is suitable to do squats is actually related to everyone's physical condition and seems to have little to do with age? Right?
In order to further help people over 50 years old and eliminate their worries when doing squats, Coach Swallow told two things about them. ...
At present, among the students coached by Swallow, the age span ranges from middle school students to grandmothers in their sixties. (Of course, Coach Zheng Xiaoyan is an old lady herself. )
From the beginning, they didn't dare to squat, nor could they squat. Later, they squatted and carried heavy loads, and everyone made a breakthrough.
How did you do that?
There is a couple in their thirties, both in patella softening. My leg hurts when I go up the stairs, and it hurts when I squat down. Plus, I don't have a sports foundation, and I have always resisted squats and other actions.
So Coach moved the swallows into the square box, adjusted the height, and let them sit and stand up in a position slightly lower than the pelvis. ...
They found that they didn't feel anything after doing it several times, but they were a little breathless after doing it above 10.
Go on, you can't stand up without tightening your stomach. After a while, with the improvement of their physical fitness, the height of the square box is slowly decreasing.
Finally, leave the box, squat with your bare hands, and then squat with a small weight. ...
There is also a 65-year-old aunt who has practiced yoga for more than ten years and found that there is basically no progress. However, when it comes to advanced movements in the form of strength, she can't finish them at all, and it has been more than ten years.
After being exposed to muscle strength training, she returned to the yoga class in less than half a year, and was surprised that the postures that she could not do before could be easily done.
The secret is to practice semi-squatting and deep squatting which require high comprehensive coordination ability.
In the fitness club, everyone knows that there is an American who practices better than a young man and is respected by everyone.
Is it a lot of practical? People over the age of 50, who want to practice squats, must act. Stefanie Coach wishes you all the best.
Over 50 years old, don't squat, look at someone! (Thanks for the invitation)
50 years old is a watershed in fitness, because the body's hormone secretion changes, metabolism slows down, and the functions of muscles, bones and joints gradually decline, but it is still middle-aged and suitable for moderate-intensity exercise ... So whether people over 50 are suitable for squats depends on people!
Squat itself has nothing to do with age.
Just with the aging of the body, be sure to confirm the following points before doing squats:
1. Are your lumbar spine, knee joint, hip joint and ankle joint intact?
2. Is your heart healthy?
3. No osteoporosis?
4. Does ligament softness reach the middle level?
All the above points are normal. Do not stop squatting.
On the other hand, if the above points can't be done, 20-year-olds will also do squats cautiously, especially those with weight.
Or you'll be dead in minutes.
Older veteran comrades, if they don't have the foundation of squat training, start with squat with their bare hands.
The whole body adapts to the rhythm of squatting and then tries to bear the weight.
Please don't get hurt.
Because as people grow older, the attenuation of absolute strength is limited, but the ability to recover from injuries is greatly reduced.
So be sure to be steady.
There is also a hint: if possible, try to use Smith framework for training.
Although the range of activities is limited, the safety factor is the highest.
I hope you old-timers will be careful to sail for ten thousand years!
I am 6 1, can I do squats? It depends on one's physical condition. I used to have no physical pain, but I didn't have any physical strength. I can't walk three kilometers or run 200 meters, so I'm exhausted.
Later, I learned to squat for several years. You can only do 15 squats at first, three groups at a time. Now I can do 60 squats at a time, 5 groups (not every day).
I have records. In more than five years, I have done more than 200,000 squats, with an average of 122 squats per day. My leg strength is much stronger and there are no side effects. Walking 30 kilometers is effortless (you can wear a mask), but doing squats alone is too limited. Now you have to squat with an arrow, stand on tiptoe and lift your legs high.
I don't require any level, and I don't practice every day, but I don't stop for two days. About 20 days a month.
Of course, as long as there is nothing wrong with the legs, it is suitable for squats at any age. Squat is especially suitable for middle-aged women over 4 years old and over 50 years old. Because women reach middle age, all aspects of the body function decline, especially the sagging buttocks, which is particularly unsightly. Therefore, menopausal women should practice squat exercises and stick to them for a long time, which can make the hip muscles tighten and tilt up, shape beautiful hips and make her look younger, healthier and more energetic.
I have been practicing squats by myself for 10 years. At that time, I also felt that my hips became loose with age. I'm getting old, and my appearance is getting old. No one can change this, but my figure can be changed, that is, I can make my figure perfect and look younger through exercise.
The two most important parts of a woman are the waist and buttocks. If your waist-hip ratio is good, then you look young. So I practice squats to make my hips perfect. At first, I did 50 squats with my bare hands every day. After doing it for a while, I found that the hip muscles really became tight. I'm happy. Keep practicing. Later, I increased it and did 100 squats every night. For a while, my movements may not be right, and my knees hurt a little. So I looked for information, searched online, and wanted to know what was the right thing to do so as not to hurt my knee. So I did it, and my knee really didn't hurt.
In recent years, I have used dumbbells to squat with weight, doing it 50 times a day, and the effect is better. I can not only exercise my hips, but also my abdominal muscles. However, when carrying goods,
Not too heavy, about 6 kilograms, because we are not professional athletes, so we only need to practice a little, not too hard.
I have been practicing 10 for many years. I can't say that my hip shape is perfect, but it's really not loose, firm and upturned, especially when wearing jeans. Really at my age, my hip muscles are still so tight. I'm really happy to prove that I haven't practiced in vain for 10 years!
Therefore, as long as there is nothing wrong with your legs, you can practice squats no matter how old you are. As long as you don't squat when you do it, you should be accurate in your movements, do less if you can't do more, and stop when you have done enough, so you won't get hurt.
As long as you keep doing it every day, no matter how much you do, persistence is victory. It's better to do it than not to do it!
The key is to look at your own situation.
Squat exercise is an important form of strength training, which requires good health, certain exercise foundation and habits, and has little to do with age. In other words, people over the age of 50 are completely suitable for squats, but you must have the physical conditions and endurance for squats. In the simplest way, if your body can stand it, you can train.
If there is no solid sports foundation before, it is suggested to gradually carry out adaptive training from less to more, from slow to fast, from low to high, from weak to strong. People's body will gradually adapt to the requirements of sports, and their endurance will become stronger and stronger, thus adapting to the needs of squat training.
Of course, if your body is potentially damaged and not suitable for high-intensity activities, don't force yourself. If you feel unwell, it is recommended to consult doctors and professionals to decide whether you can carry out further training, whether you can increase the training volume and enhance the training intensity.
1, if you have cardiovascular and cerebrovascular diseases, you can't squat.
2, there is lumbar disc herniation or knee arthritis can not squat.
3. If you want to practice, you can try to squat down or squat against the wall, gently practice testing water, and step by step.
4. If the purpose is lower body rehabilitation training, you can consider going to a professional medical institution.
If the purpose is fitness, it is suggested to start with square dance, then jogging, yoga (flexibility), and then strength training.