Squats- Pg. 3
Please refer to figures in next Squat section. The first squat we will perform is the body weight squat, as the name implies we are just going to use our body weight for resistance.If they are too difficult find a strong railing or a strong door with doorknobs to hold onto. Soon you will see your strength increase at this point no more holding on. Think of it, normally when you lift an object up off the floor you will not be holding onto anything except the object. We are attempting to replicate a real life movement, and to strengthen that movement. Perform movements slowly and with awareness during each repetition. To become stronger we will add resistance via hand weights. Finally only attempt barbell squats with the help of a training partner, as they are to risky to perform on your own.
“Remember- in an effort to get healthy, you do not have to get hurt”
One final caveat with strength training, there are negative forces waiting to wreak havoc with your joints. The forces I speak off are a direct result of our good friend gravity, plus speed of movement. Every time we move there are both positive and negative forces at work. The best way to remove some of the negative forces from a movement is to slow it down. In fitness protocols we need to lift a weight for at least 2- seconds, pause, and lower for 4- seconds. A great way to accomplish this is to synchronize your breathing with your movements. At the same time paying close attention to the muscles that are working. Focus, breathe, and slow it down. You will be injury free, and obtain much better results doing a few focused movements per session than a bunch of fast ones!
In our efforts to improve, we do not think only in terms of going greater distances, or adding more weight to an exercise. I have always found a more productive way is to slow things down, breathe, and focus. If you train in a gym, you may look a little silly working out this way especially around so-called “serious” iron pumpers. Rest assured that you will enter your golden years with strong fully functional joints.