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  • Writer's pictureCoach Marvin

5 Benefits of Heavy Squat​

The Squat is known as the King of all exercises. It is one of the favourite exercises among bodybuilders, strongman, sprinters, weightlifter and of course the powerlifters. A squat is even one of the powerlifting sport. Hence, it is one of the must exercise that will work every component of your body and highly technical, especially when you are going to for a heavy squat! Now let me share to you the five benefits of squat and the reason why the squat is known the king of all exercises. 

1. Squat builds muscle in your whole body

The squat helps to build the muscles in your legs. The squat hits your muscle group such as quadriceps, hamstrings, calves, and your glute. Furthermore, squatting is able to promote an anabolic condition for your muscle cell to grow because squat needs the upper body to work as a stabilizer. Whereas, the muscle group of your legs are the primary mover.

Performing squat in high intensity or in simple term heavier squat will trigger the release of testosterone and other human growth hormones(GH) naturally in the body significantly.  The hormone release vital for muscle growth. Indirectly, it helps to improve muscle mass when you train other parts of your body aside from your legs.

2. Squat burn more fat

The best way to burn fat is to burn more calories. And the best way to burn more calories is to build more muscle! Dr. Cedric X. Bryant, the American Council on Exercise (ACE) Chief Science Officer, suggested about 1 kg of muscle burns approximately 13 to 15 calories a day only. 

It means if you have 50kg of muscle mass, you going to burn 650 calories to 750 calories. However, it is an estimate and it always depends on your body metabolism because everyone is different. But, it is a good rule thumb because the key thing is more muscle means more calories consumed. The squat works on your whole body from your legs, core and back. Especially, when you`re going heavy squat because your body needs to work more in harmony. 

3. Squat enhance your body stability.

As you get older, you will lose some amount of muscle, especially when you do not work on your muscle. Over a period of time, you will lose balance even from a simple walk. A strong leg is very important to stay balanced for moving. Therefore, the squat is an awesome exercise to increase leg strength. Moreover, the squat is one of the best functional exercises to improve the balance of your body. Heavy squat works your overall core muscle which activates more muscle to stabilize the body. Heavy squat put stress on your nervous system to promotes the connection between your mind to your body. Which improves the situational awareness of your body. squat to maintain your body balance.

4. Squats make daily activities easier.

In addition, the squat is one of the best functional exercises that will help you in your daily activities. The benefit is doing things around you will be easier. It includes activites like walking up the stairs, liftings thing from the floor, running and jumping is going to be very easy especially when you have been doing heavy squat.  Hence, you performing heavier squats, you build muscle that helps it work more efficiently between mind and body. Furthermore, all of this promotes mobility and balance. It translates into your body moving more efficiently in your daily activities.

5. Squat boost your athletic performance.

If you are an athlete, the squat is definitely one of your most important exercises. There are multiple studies shown that heavy squat improves an athlete performance. From basketball player, rugby player, footballer, and up to sprinter! The squat quatting helped athletes run faster and jump higher. Which is why the squat is part of every professional athlete’s training program. Now, if you are an athlete of a sport, make sure you have the squat in your program. If it is not in your program, I give you permission to put squat in your program. 

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