Squats are an exercise, and like any other exercise they can serve several purposes. The usefulness of squatting depends on your skill and dedication. Like any exercise, squats can build muscle and burn fat, but your training program and diet are going to play roles in the effectiveness of this exercise. Consult your physician before beginning any diet or training program.
Squatting
The barbell squat is an exercise that works the front and back of your legs, your hips and your core. The degree of activation of some muscles is directly proportional to your squat depth, so work on your flexibility as well as your technique. When squatting, hold the barbell firmly on your upper back, not your neck. Pull air into your stomach and maintain a solid core. Do not round your back, and descend until your thighs are below parallel to the floor.
Benefits of Squatting
Squatting generates far more hamstring activity than the front squat or leg press. The squat does not compromise stability of the knee joint and has been used effectively in rehabilitation protocols. The best benefit of squatting is that it can improve the stability of your knee joint. Because squatting recruits muscles on both sides of your knee, the hamstring protects your knee while the muscles on the front of your thigh are flexing. This principle is known as co-contraction.
Fat Loss
Any exercise can be used to lose weight, but resistance training is particularly effective. A heavy resistance training session can cause you to burn fat for up to 48 hours after training. High repetition squats with light weight do not elicit the same training effect.
Getting the Most out of Your Squat
To get the most out of a squat work, you need to train with at least 75 percent of your one-repetition maximum, or the most you can lift in a single repetition. It takes time to build up to this level of intensity, but once you do you then need to work on keeping your rest periods short. Resting less than 90 seconds between sets increases hormones that promote muscle growth while suppressing hormones that burn fat. Multiple intense sets can stimulate the production of growth hormone, which will also help burn additional body fat.
References
- "Journal of Strength and Conditioning Research"; The Effect of Back Squat Depth on the Emg Activity of 4 Superficial Hip and Thigh Muscles; A. Caterisano, et al; August 2002
- "Medicine and Science in Sports and Exercise"; Biomechanics of the Knee During Closed Kinetic Chain and Open Kinetic Chain Exercises; R.F. Escamilla, et al; April 1998
- "Medicine and Science in Sports and Exercise"; Knee Biomechanics of the Dynamic Squat Exercise; R.F. Escamilla; January 2001
- "The Journals of Gerontology"; A Single Bout of Concentric Resistance Exercise Increases Basal Metabolic Rate 48 Hours After Exercise in Healthy 59--77-year-old Men; David L. Williamson, et al.; May 1997
- "Fiziologia Cheloveka"; Acute Testosterone and Cortisol Responses to High Power Resistance Exercise; Andrew Fry and Charles Lohnes; July-August 2010
- "European Journal of Applied Physiology"; Acute Hormonal and Neuromuscular Responses to Hypertrophy, Strength and Power Type Resistance Exercise; George O. McCaulley, et al.; March 2009
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