Do Squats For 30 Days
A healthy lifestyle requires a healthy diet, daily exercise, physical activity and practice of good hygiene. If you intend to adopt a healthier lifestyle you must take cognizance of your nutritional habits, genetic and health history, fitness, gender, age and activity level. This is because different people respond differently to nutrition and exercise regimens depending on their age and gender.
A squat is a form of exercise that facilitates the building up of your leg muscles, calves, quads, and hamstrings. Squats also help in enhancing your flexibility, burn fat, boost stability thus resulting in weight loss. Consistent and properly balanced squats would help reshape your body. Daily squats are discouraged as they may result in muscle wastage and give negative results. This is because the muscles are not given time to rebuild and recover. The time required for the recovery of muscles varies for different people and if the workout is intense it may take a couple of days.
Things to consider for better results
To do squats for 30 days successfully you should consider how often you will be squatting and how many squats you are doing per day. The 30 days squat challenge gives better results if you maintain and complete all the 30 days. It shall enable you to build your leg and butt muscles and provide your body with maximum strength. During the 30 days period, it is advisable to increase the number of squats per day gradually. This will also facilitate the building of core body muscle strength.
- Vary number of squats, rest frequency, and weight lifted
Changing the number of squats and rest period gradually will ensure better results. This is because varying the number makes the muscles to respond promptly to the sudden changes. On the initial days, you can do fewer sets with long rest period but this changes in the progressive days. For example, if you start with 10 reps with about 2 minutes rest then progressively you change to 20 reps with as low as 60 seconds rest period. The weight lifted is also varied progressively to stretch the muscles further.
- Vary your squat speed
Varied speeds of squats produce the desirable results and also reduce the risk of injury. The higher frequency squats strengthen the muscles thus improve your power. While slower squats makes the muscles stronger after recovery. Varying the speed of squats is therefore recommended for good muscle performance. Recovery of the muscle should be allowed before more squats are done. If a day after the squat, you feel some pain and aches in your muscle then you should increase your rest period because the muscles are not fully recovered.
- Use different kinds of squats
Physical activity is meant to be enjoyed to ensure consistency; 30 days of old plain squats may turn to be very boring. You need the motivation to keep going and hence varying the loads and doing different types of squats keeps the 30 days challenge interesting.
Properly balanced squats for 30 days will help you be more flexible, stable and to remain young.