Squats are great exercises for both men and women, which is why these exercises are so popular in the community of people who like to practice sports. Moreover, they are especially useful in buttocks and thighs, helping the body become balanced, firm and sexy. If you practice properly, you will get great results.
So how many calories do squats burn? Read the article below to find out the detailed answer.
What Are Squats?
Squats which are exercises to stand up and sit down (with weights or not) are very popular. Moreover, you can practice them anywhere like home, gym or workplace. Although the action is very simple, the effect that they bring is extremely large.
Squats affect many muscle groups, especially the hips, buttocks, thighs and support the whole body. The current squat exercises are very popular thanks to its outstanding features in helping to maintain a perfect physique, enhance health and flexibility.
How Many Calories Do Squats Burn?
To determine the number of calories burned by squats, you need to consider your body weight (in kilograms), exercise time and intensity.
Intensity is also called the equivalent metabolic value (MET). For example, when you are in a sitting position, MET = 1.
The number of calories burned after every minute you practice squats = 0.0175 x MET x weight
To determine MET, you can refer to the way defined below based on your feelings while practicing squats:
- If you can still talk while squatting and perform activities with light to moderate effort, your MET is 3.5.
- If you find yourself out of breath while practicing squats and you need a lot of effort to perform the exercises, your MET is 8.0.
- What Is The Effect Of Squats?
- The Skin Is Smoother And Younger
Squats work to circulate blood and increase circulation to the body. Because in the process of training, you will exude a large amount of sweat and eliminate toxins, skin becomes younger.
Exercise squats also help reduce wrinkles because their effect of improving blood circulation increases the amount of collagen in the body.
- Remove Excess Fat
The thighs, buttocks, and abdomen are places where a lot of fat is concentrated. The squats exercise focuses primarily on these muscles, helping to consume more calories to accumulate in the body and to deliver absolute efficiency.
In the process of training, you should also pay attention to eating lots of green vegetables and eating less sugar and starch to support your body to reduce excess fat.
- Improve Butt Size
Squats are movements that stand up and sit down, directly impact the buttocks and thigh muscles. Therefore, if you practice squats properly and regularly, your body will be supported in every move, run, and jump. Thanks to that, your buttocks become more firm and sexy.
- Enhance Health And Body Strength
Practicing squat will help strengthen the hormone DHEA – a hormone responsible for muscle building, emotional enhancement, sexual stimulation, and immunity. At the same time, squat also helps promote flexibility for muscle groups, preventing injuries and aging.
Who Should Not Practice Squats?
Squats are basically just up-and-down movements suitable for people of all ages. However, if you experience the following conditions, you should consult your doctor for advice before practicing the squats:
- The knees, back, and legs experience injuries such as arthralgia, fractures, and ligament damage.
- In the process of treating osteoarthritis diseases.
- Suffering from cardiovascular problems.
What Is The Effect Of Practicing Squat Wrongly?
We often assume that if exercising properly, muscles will get tired, leading to pain. However, this statement is only true in some cases. In fact, if you don’t practice squats properly, you’ll have the following conditions:
- Pain in the back, neck, and hips due to not straightening the back and head when exercising.
- Osteoarthritis pain in the joints of the knees, ankles, toes and lower legs.
Besides, during the first practice, if you feel pain in your buttocks, thighs, and abdomen, it may be that your practice is working. However, if the pain still persists, you should review your training regimen. Practicing squats with a high frequency and intensity will prevent the muscles from recovering and make you exhausted.
What Are The Common Errors When Practicing Squat?
Although the squats are quite simple, they still require high precision techniques. You will easily encounter some errors when practicing squats. Ideally before and during the practice of squats, you should ask the instructor for guidance.
- Squats Every Day
Do you think regular exercise increases efficiency quickly? In fact, if you exercise too much, you will not only experience severe damage but your health will also gradually decline. Therefore, you should spend reasonable rest days, slowly raise the difficulty level and practice time.
- Apply Unhealthy Eating Diet
Exercise will be counterproductive if you don’t have a reasonable diet. Even if you have a proper practice and technique, but then eat fat, sugar, and starch with a large number of calories, the practice will be meaningless.
Always remember not to starve yourself to avoid exhaustion and some digestive problems. Maintain a healthy diet. The recommended diets are meat and high-protein fish, which help restore and build muscle. Besides, regularly consume whole grains, brown rice, and green vegetables.
How To Practice Squats Properly?
In order not to encounter unfortunate risks, you need to master the principles and methods of squats practice. This is an extremely important step because if you do they wrong, you will make your effort useless.
- Head, Back And Abdomen
When lowering people, please let the face straight, eyes looking forward, head naturally raised (not too low nor too high), hands folded or parallel to the chest. Don’t forget to keep your chest and shoulders open and your belly tight.
- Legs And Knees
Stand up straight, spread your legs wide with your shoulders, your knees open wide so that you can line up and not see your nose (you should not let your knees be too narrow or over your nose). During the up and down movement, remember to keep the movement of your knee joint.
When you lower your body, combine your hips and butt back, put weight on your heels instead of your toes. While pushing your body up, tighten your buttocks for maximum effect.
When lowering your body, take a deep, slow breath. When pushing up, exhale quickly with your mouth.
Note: During practice, always tighten your abdominal muscles, breathe evenly and in the right rhythm to get better results.
Has the article answered all your questions about squats? If you still have any related questions, leave a comment below. We will respond as soon as possible.
Remember that no matter how many calories you want to burn, overtraining will not yield any results. Following the instructions above is what you should do. Wish you all the best!