The Dangers of Deep Squats

In 1961, Kari Klein, from the University of Texas, published a paper showing that deep squats loosened the knee ligaments (J Assoc Phys Ment Rehabil, 15: 6-11, 1961). Based on this study, the American Medical Association recommended against deep squats. This paper caused several generations of American men to practice 'curtsy squats' and leg presses in the gym. Since then, many well-controlled studies showed that deep squats-when practiced correctly-strengthened and stabilized the knee joint. These studies showed that the forces on the anterior and posterior cruciate ligaments in the knee decreased as the knee flexed.

Performance goals should determine squat depth. Squatting to parallel builds the quads best, while squatting lower puts greater loads on the glutes. People with healthy knees can do deep squats, but they are not recommended for people with arthritis or chondromalacia (sore kneecaps).

(National Strength and Conditioning Association Hot Topics Reports, 2009)

Did You Know?

Mushrooms

Meaty and filling, as a stand-in for beef they can slash up to 400 calories from a meal. They may

also protect against breast cancer by

helping to regulate a woman's estrogen levels.

Try this: Sauté sliced mushrooms and shallots until tender. Add a splash of white wine and cook until evaporated. Serve over roasted fish or chicken. Or try grilled steak, mushroom, and green bean salad.

Walnuts

A surprisingly good source of omega-3 fatty acids. Those are the fats that lower the bad-

for-you cholesterol (LDL) and raise the good-for-you kind (HDL).

Try this: For a healthy on-the-go snack, pack a handful of walnuts with some dried figs and a few anise seeds. (As the ingredients sit together, the anise releases flavor.) Or try corn salad with feta and walnuts.

realsimple.com

Question of the Week:

Q: Should I train my abdominal muscles every day? Also, how many repetitions of crunches should I optimally perform?

A: You should treat your abdominal muscles like any other muscle group, which means you shouldn't train them every day. Your abdominals, like all of your other muscle groups, need recovery time between workouts.
As with any resistance training exercise, you ideally want the last few repetitions to be difficult to complete.
Performed correctly, 10 to 25 repetitions for one to three sets of abdominal exercises provide a more than adequate training stimulus. If you can perform more than 25 repetitions of an abdominal exercise, you are most likely performing the repetitions too rapidly or with improper form.
You can increase the challenge and intensity of abdominal exercises by using added resistance, moving more slowly or performing the exercises on a slant board or exercise ball so that your head is at a lower elevation than your legs.

Bryant, Cedric

"QUOTE OF THE WEEK"

"A CHAMPION lets nothing interfere with theri priority - becoming the best they possibly can become"

-Scotty Kessler