 | John Pryor
is a Fitness Specialist with Health Strategies/Life Strategies Foundation. He is a graduate of Wichita State University with 19 years experience in the fitness industry. He has been a fitness advisor and specialist for sixteen years and has also completed training with the U.S. Army School of Fitness. From helping senior patients with stretching and flexibility to implementing programs for weight control and basic overall fitness, John strives to find that balance for each individual he works with. John may be contacted at Health Strategies, (316) 651-8015, or at the facility at 551 N Hillside, Wichita, KS 67214. |
Fitness
2003-03-01 12:24:00
How long for leg squats?
ANSWER: Hopefully, it hasn't come to that point! Squats have, by far, come to be one of the most stressful, demanding and brutal exercises ever devised. The exercise is designed to build and strengthen quadriceps, hamstrings, and buttocks. But fitness professionals and anyone that is involved in weight training, knows much better. This exercise starts with quads, hams and the buttock and works just about every other part of the body. Low back, upper back, abdominal, chest, calves and even triceps and biceps can benefit from this movement. So, with all the good this exercise does, it is a true asset to any age person on any type of program. But now we can come back to the questions at hand, how does one know to no longer do squats in an exercise regimen? The first answer that comes to my mind is consistent pain. Not the pain from lactic acid build-up, from high repetitions or heavy weight, but consistent pain that may come from doing even light weight. Pain that would most commonly occur in the knees, low back, abs or groin areas.Hopefully, you will never have to fully give up squats in your exercise program. Only your physician or someone trained with a sports medicine background can give you a concise up to date evaluation on your condition and treatment. Once you are healed you can return back starting slowly with a low amount of weight. My suggestion is to have a professional personal trainer work with you if you work out at a local health club. They should be able to give you good tips and watch your form to prevent any further injuries. They will also be able to watch your breathing and monitor how you should progress on the amount of weight you should be lifting while you are recovering from your injury. If you are not able to return to the squats here are some beneficial legs and lower torso exercises you can also perform:Leg Press- This great alternative can be done on a leg press machine or hip sled because they provide lower back support and knee stabilization.Stiff Leg Dead Lifts- This works the lower back and hamstrings and won't stress the knee. Always make sure the bar doesn't go past your knee and keep your knees slightly bent. It is also important that you keep your back flat and don't round your shoulders as you are doing this movement.Leg Curl Machine- This exercise also conditions the hamstrings and the lower glutes. It provides great stabilization since you are in a prone position. You should bring your legs up to a 90-degree position.Stairmaster Aerobic Stepper- This machine simulates a single leg squat movement while providing you with as much intensity as you wish. The neat thing is that since it is an aerobic machine you can hit two birds with one stone. With its resistance and cardiovascular benefits it won't stress out your hamstrings but it will put your quads and glutes through the paces.Exercise Bike with toe clips- Toe clips is the key here and not just a regular exercise bike. With you feet held in place with clips you will have to pull your foot back to the top of the movement thus, working your hamstrings. Calves, quads, glutes and a host of supporting muscles also benefit from this movement.As mentioned earlier, hopefully you will not have to give up doing squats. But if consistent pain in either the joint or lower back, or a sharp stabbing pain in the muscle occurs during or after the movement then it is a clear sign that squats need to be discontinued until the root cause is identified and treated by a physician with expertise in the sports medicine area.
