Squats for the arthritic

[Keetje]

Hello Everyone,

I am not entirely sure what a squat is! (big gap in my education). I want to try and strengthen my leg muscles a bit more - does anyone have a link for how to do these exercises safely? I would like to get a bit of practice in and maybe join a challenge next month.

All sorts of questions like - do I keep my heels on the ground? may I steady myself with a chair..etc etc.

Thanks in advance,

Keetje

[losetocruise]

keetje,
I didn't know what squats were either but I found some good info on the internet.

Squats for the Buns, Hips and Thighs


Squat (exercise) - Wikipedia, the free encyclopedia


HOPE THIS HELPS

[Keetje]

Ginny,

You are a wonder! I am really grateful.

I have heard squats being referred to as the 'Queen of Exercises', so decided that I better get educated and try some for myself.

Good idea about using the chair, with the lack of strength around my knee joints, I suspect I may end up on my backside on the floor otherwise!

That first link has now been bookmarked.

Keetje

[chinadoll]

Check out the sites and make sure that when you do them you keep your weight on your heels, stick your butt out big time while keeping your back straight not arched, and don't let your knees go past your toes when you squat. That strains the knees. Once you get doing them, add dumbbell weights (even soup cans will do). If you are lucky enough to be at a gym, use the Smith machine or barbell for a better squat, just do it carefully and stick that butt out.

If you want tips or modifications on strength training moves like this, check out the strength training thread in Exercise. There are a number of ladies who lift weights and they are a wealth of information.

[losetocruise]

Jill,
do you do squats often. Do they give good results and on what area the most. I exercise a lot but it is not one I have ever tried. Thanks for the advice on saving your knees!

[chinadoll]

I used to. Then I had knee surgery and laid off for awhile. I thought walking lots was enough, but it is not. Squats work the glutes (butt muscles) and the quadriceps (the big muscles in the front and sides of the thigh. These are the powerhouse of your body in many ways. because they are big muscle groups, working on building these muscles are a key area for strength throughout the body. They also are good muscle groups for metabolism boosting. They help your whole body function better in walking, lifting, balancing. Squats and lunges (I am doing modified lunges on a step because of my knees) also help reinforce and strengthen the tissues around the knee joint. This puts less stress on the joint itself since the muscles offer more support and better tracking (less wobbling around).

I am just starting to get back to lower body work. I used to do heavy squats and lunges 2X a week and want to eventually get back there.

Sparkpeople.com is a free site that shows various moves on video so you get to see the movements. There are several good books out there that also give detailed explanations on how to do these things safely. Body for Life is one, The New Rules for Lifting for Women: How to Lift like a Man and Look like a Goddess" is also a highly recommended book. Skip over to the Strength Training for Women thread in Exercise for other recommendations. By the way, you don't get bulky. You do lose jiggle.

[losetocruise]

Keetje,
have you been doing the squat exercises? are they helping? do they put strain on your knees?

[chinadoll]

I have just started diong them again and so far, so good but boy am I sore! LOL