Barbell Squat
Stand with your feet placed wider than shoulder-width apart while balancing a barbell across your shoulders.  Before you start moving downward, make sure that the barbell is symmetrically placed.  Once you feel comfortably balanced, slowly begin to lower your body.  When you reach the point where your upper legs are parallel to the floor, push back up to the starting point.

Tips and Considerations
- Stay within a fairly comfortable range of motion (ROM).  If you can only go down a quarter of the way, stay within that ROM until you can go deeper.  If you can go lower than the point where your upper legs are parallel to the floor, do so carefully.
- Keep your abdominal muscles tight during this exercise in order to protect your lower back.
- Do not lock your knees out in between repetitions.
- Spotters can place their hands on your hips if you need a bit of help.
- Set the safeties on the squat rack as close to the bottom of your ROM as possible.

Muscles Involved
- Quadriceps, hamstrings, glutes, calves, abs, paraspinals

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D.

Last month the U.S. Department of Health and Human Services came out with the “Physical Activity Guidelines for Americans,” which are the first comprehensive guidelines ever issued by the Federal government on physical activity.  While the feds are taking a lot of heat for the economic downturn right now, I think they have done something absolutely wondrous for American citizens in setting forth these guidelines.

The Guidelines were developed by a team of respected scientists and are based on a myriad of research demonstrating many solid links between physical activity and improved health & fitness.  Among the documented health benefits of physical activity are:
- Reduced risk of: Obesity, overweight, abdominal adiposity, early death, heart disease, type II diabetes, stroke, high blood pressure, unfavorable blood lipid profile, metabolic syndrome, anxiety, depression, hip fractures, falling, and various cancers.
- Improved: Body composition, cardiorespiratory endurance, muscular fitness, balance, functional health, cognition, bone health, sleep quality, cardiovascular and metabolic health biomarkers.

As with most government documents, the new Guidelines document is fairly lengthy (76 pages).  So, I have attempted to summarize some of the most salient points from the Guidelines below:
Children and Adolescents (6-17 years old)
- Should do at least 60 minutes of physical activity every day.
- Should spend most of that time doing moderate to vigorous intensity aerobic activity.
- Vigorous intensity physical activity should be done at least three days per week.
- Muscle strengthening and bone strengthening activity should be done at least three days per week.
Adults (18-64 years old)
- Should do 150 minutes of moderate intensity or 75 minutes of vigorous intensity or an equivalent combination of moderate and vigorous intensity aerobic activity each week.
- Additional health benefits can be achieved by increasing to 300 minutes of moderate intensity or 150 minutes of vigorous intensity or an equivalent combination of moderate and vigorous intensity aerobic activity each week.
- Should do muscle strengthening activities that involve the major muscle groups at least two days per week.
- When resistance training is used for muscle strengthening, exercises should include a minimum of one set of 8 to 12 repetitions, and be performed to the point where it would be difficult to do another repetition without assistance.
Older Adults (65+ years old)
- Should follow the adult guidelines as much as their abilities allow them to.
- Should do activities that that improve or maintain balance if they are at risk of falling.
Additional points
- Parents of children and adolescents with disabilities should work with the children’s health care providers for suggestions on the appropriate types and amounts of physical activity for them.  Whenever possible, these children should follow the children and adolescents guidelines as much as their abilities allow them to.
- Adults with disabilities should follow the adult guidelines as much as their abilities allow them to.
- Healthy pregnant and post partum women should do 150 minutes of moderate intensity aerobic activity each week.  Women who regularly do vigorous intensity aerobic activity or high amounts of activity can continue to do so providing that their condition stays the same and they talk to their health care providers about their activity levels over the course of their pregnancy.
- Individuals with health conditions or symptoms should consult their health care providers for suggestions on the appropriate types and amounts of physical activity for them.
- The benefits of physical activity far outweigh the risks for almost everyone.
- Sedentary people should “start low and go slow.”
- Even a little bit of activity is better than none at all.

I think the new Guidelines are a great contribution to American health care.  If you want to do something positive for yourself, your family, and even your country, learn more about the Guidelines and most of all, be as physically active as you should be!

What are your thoughts on the new HealthBuilding Blog and the 2008 Physical Activity Guidelines for Americans?  I would love to hear your comments.  Also, when you have time, take a look around the rest of HealthBuilding.com.

All the very best in health,

Dr. William L. Elliott, PhD, MS, FT, CPT, CNMT, RMT

© – This material is copyrighted and may not be copied, reproduced, or adapted without the express permission of Dr. William L. Elliott, Ph.D.