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Above is a great workout from the youtube channel Brand Fitness. Follow the video above or the steps below.
Exercise 1) Squat Reach: Squat down as far as you feel comfortable then lift back up. Do this for 20 seconds then rest 10seconds.
Exercise 2) Lunge Backs. Step back with one leg at a time while stretching your arms out. Do this for 20 seconds then rest 10 seconds.
Do 6 sets of these exercises.
Please make sure to these at your own pace.
Over 50 Exercise Program-Benefits Of Doing Squats
Who doesn’t want to know about the benefits of doing squats? We all need to brush up on our squatting skills, and these 12 benefits should convince you. Seventeen expert tips are included at the end of this article for stretching out your muscles after a workout in order to keep yourself from getting injured.
1. Quicker recovery after a workout
If you’re looking to get better at squats, make sure you stretch your muscles post-workout. This not only gives your body time to heal and recover, but it also helps with preventing joint inflammation. Your chances of getting injured go down if you do this exercise after a workout.
2. Reduces your risk of injury by 50% or more
The research on how squats affect the musculoskeletal system is extensive and conclusive: they reduce the risk of injury by 50%. This is because strength training increases circulation to stimulate healing in the muscles, bones, and connective tissues.
3. Can help you live longer
Age-related muscle loss happens on a regular basis, and stretching is key to preventing this. A study in the “Journal of Strength and Conditioning Research” showed that dynamic stretching with squats increased the range of motion. This can decrease your risk of injury because you can better handle movement since your ligaments and tendons are flexible.
4. Strengthens lower body muscles
Your hamstrings, glutes, quads, calves, and back get stronger when you do squats which can help prevent injuries from overusing these muscles. The more strength they have, the more endurance they have as well. Having strong muscles can prevent you from getting aches and pains because they are able to deliver more force per contraction.
5. Helps with posture problems
Doing squats helps with correct posture, especially in the upper torso. It improves balance by strengthening the ankles and feet, and it strengthens your core. This is because the body is forced into a straightened position while squatting, which makes your chest and upper back straighter giving you greater balance control. It also makes it easier to stand up after sitting or lying down for a long time.
6. Prevents osteoporosis
If you do not have good hip strength, it is important to add a few squats to your workout routine. If you have low bone density, adding some squats can benefit you because they can prevent osteoporosis and osteopenia. According to healthy-aging expert Dr. Leslie Bonci, the best way to prevent osteoporosis is through exercises that strengthen the bones.
7. Relieves lower back pain
Squatting helps relieve lower back pain because it strengthens the quadratus lumborum muscle which stabilizes the spine while engaging its muscles with those of other regions in the body, such as those of the buttocks and thighs. Doing squats also exercises the glutes and abdominal muscles, which makes your back stronger.
8. Improves circulation and blood flow
Squats improve blood flow because they can help you release endorphins, which are “feel-good” hormones that stimulate the release of nitric oxide in your body. Nitric oxide helps dilate blood vessels in the legs, increasing blood flow to improve heart function. Doing squats will also get your heart rate going in order to help increase and maintain good circulation in your muscles. This is why doing regular cardiovascular workouts help increase bone mass because they get more blood flowing through the body.
9. Helps prevent cancer
We all know that doing squats is going to strengthen the legs, which helps with building bone mass, but squats and other strength training has also been shown to boost the immune system and reduce the risk of getting cancer because it improves blood circulation. This is because squats and other muscles strengthen your body by building strong bones. Strength training increases muscle mass and endurance, which helps you fight off bacteria in the colon, which can lead to cancer.
10. Prevents chronic pain
Doing a few sets of squats three or four times a week can help relieve pain from joint inflammation. This is because squats make your body stronger and better able to deal with pain, and it helps stimulate cell growth. Doing a few sets of squats can help reduce swelling in your joints and accelerate recovery time.
11. Increases endurance by up to 10%
Strength training like squats helps increase endurance for several reasons. Not only are your muscles stronger, but you also stabilize your body with good posture which makes it easier to maintain balance while doing the exercise. This makes you more likely to stick with an exercise program for 12 weeks or longer without getting tired of it.
12. Significantly increases testosterone levels
Strength training like squats increases testosterone production in men because it helps produce more of the hormone, which is good for overall health and muscle development. It also helps build muscle mass and strength in men which has been linked to an increase in testicular size and function. This benefit goes up to 10% when doing squats three times a week for 12 weeks or more.
13. Helps with menopause symptoms
Doing squats helps ease the hot flashes that continue throughout menopause due to low estrogen levels. Strength training has been proven to decrease hot flashes by 30%, improving quality of life for women going through this transitional stage of their lives.
Over 50 Excercise Program-Benefits Of Doing Lunges
Lunges are a cardiovascular exercise that strengthens your quadriceps and hamstrings. The main focus of the lunge is usually on the front thigh muscles, but the glutes, calf muscles, and core are also strengthened due to stabilizing motions.
Benefits of lunging include:
Stretching out tightened hip flexors which can be tight from sitting for long periods of time. Strengthening quads which could tighten from lots of running or squatting . Strengthens core from balancing motion.
Regular lunges can help your knee by preventing you from getting arthritis or osteoarthritis. It also improves strength and flexibility in your legs, aiding in muscle tone and decreasing cellulite.
Lunges also lower the risk of weight gain because they are an aerobic exercise that burns a lot of calories. It also strengthens heart muscles and tones muscles throughout the body without putting too much stress on the joints. In addition, it helps build endurance for intense running or sports activities.
When doing lunges, it is important to make sure you are standing with good posture. This can help keep your back straight because bending forward will put too much stress on the lower back. Also, do not stand so close to the wall that you have to lean forward or backward. Instead, stand with your feet shoulder-width apart and make sure to lift the knee towards the chest as you twist in a circle so that your hip doesn’t collapse inward.
There are a lot of benefits of lunging and it is important to continue doing lunges as often as you can, if not every day.