Fitness & Strength Training- Squats

We had a great fitness and strength training class given by Erick Johnson, a fitness trainer for Viking Crossfit.  He introduced a few simple exercises that can be done at home to build strength and enhance fitness, which we all need.

The first is an air squat. These offer core strength training, muscle strengthening, and a good cardiovascular workout.

Instructions

1. Step1
   Stand with your feet spread apart at a distance slightly wider than the shoulders. Plant your feet firmly on the ground with your weight on the heels to prevent yourself from rolling up onto the balls of your feet. It is a good idea to wear athletic shoes with good traction for this exercise.
2. Step2
   Place arms straight out in front of your chest. The arms should be in a comfortable position as they act as counter balance to the motion of the exercise. You can hold the hands together or apart.
3. Step3
   To get into the squat, bend both knees so they come out slightly over the top of your feet. This means lowering your hips down below your knee caps in a straight line.
4. Step4
   Ensure the spine is in line with the center by bending over hips and curving out slightly as you reach the base of the squat. The entire torso region should remain in a vertical position.
5. Step5
   Keep eyes staring straight ahead in line with the horizon. Keeping eyes fixed prevents the speed of the exercise getting you dizzy or disorientated.
6. Step6
   Stand back up straight with the knees slightly bent as you come up out of the squat position. Your arms are still out in front of you.
7. Step7
   Repeat the air squats at a medium pace for at least one set of 20 repetitions.

Here is a link to a video on how to do a proper squat.

Look for upcoming posts about strength building exercises.