Which is better for squats and jogging?
When many newcomers just started practicing squats
I am worried about the problem of hurting the knee.
Is squatting a safe sport?
Which squat and jog is better than the knee?
Give you a one-time answer today
2009 New Zealand Scholar Boocock
Looking for 10 relatively small
(average weight 78 kg)
Amateur male runner
Recording them as jogging
Pressure applied to the ground
Found in the test
In the case of an average speed of 13.9km
The maximum pressure on their knees is as high as 6382 Newtons.
8 times the weight
6 times higher than when it was deep
And because of our power limitations
Squats often do not rest and will rest.
Jogging can run for 1~2 hours.
More intensified damage to the knee
So don't consider the pose criteria of both
Theoretically squatting the pressure on the knee
Is less than the pressure of jogging
and
Squat in addition to not hurting the knee
The following benefits
Generally speaking
When your heart rate does not exceed 120/min
The efficiency of fat burning is very low
And most students' jogging speed
Not enough to achieve this heart rate
And ten minutes in the deep
You can reach this heart rate
As a compound action
Squat can exercise most muscles in the body
Including quadriceps, hamstrings, hip flexors,
Large gluteus, adductor, abdominal and lower back, etc.
Same weight of muscle and fat
The volume of muscle is much smaller than fat
And more muscles are bound to cause greater calorie consumption.
Squat can effectively stimulate abdominal muscles
Especially the weight squat
More need for a stable core muscle group
So if you exercise your abdominal muscles, you can also squat.
This is how bodybuilders practice abdominal muscles.
In addition to squatting
You can also do a compound exercise such as deadlift to train the abdominal muscles.
There will be unexpected gains.
Only practice personally
In order to find the fitness program that suits you best.
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