What Is A Burpee?
A burpee is a type of exercise where one does a series of small jumps with each step taken. They are performed in pairs or groups, usually consisting of two to four people. The name comes from the fact that they resemble burlap sacks used for holding up weights. In some cases, the weight may be placed on top of the handles instead of inside them (as in rope climbs).
The term “burpee” was originally coined by the American fitness instructor Bob Hoffman in the late 1960’s. His book, The Bodybuilder’s Diet, introduced it to the public. Today, there are many variations of burpees: rope climbs, sandbag climbs, box jumps and even pull ups and chin ups.
There are also various ways to perform them: standing up straight; kneeling down; jumping from a fixed height or a barbell; performing them while balancing on one leg; and so forth.
Burpees Are Good For You!
There have been numerous studies done on the health benefits of burpees. Some of these studies show that regular burpee training can reduce your risk of developing high blood pressure, heart disease, diabetes and other chronic diseases. Other research shows that they can improve muscle strength and endurance, increase flexibility and balance skills, prevent injuries such as back pain and knee problems, strengthen bones and muscles, decrease body fat levels and much more.
It is true that some people do not like burpees, but this is simply because they do not know how to do them properly and safely. If you are unsure about how to perform a burpee correctly, avoid doing them until you learn. There are many books and websites on the internet that explain how to perform them step-by-step.
However, it takes time and patience to master all the different techniques needed to do this exercise effectively and correctly.
For example, many people do not know how to jump effectively. They have poor body awareness and are quite clumsy when they move their arms and legs in different directions. They also tend to jump too high or not high enough.
Some people may also lack the flexibility to do a proper burpee. This can be improved by stretching regularly though.
You can perform these exercises at home, at the gym or even outside. The choice is yours. Just make sure you have enough space and a clear area in which to move around freely.
It is also a good idea to have a friend or family member present when you are learning how to do these exercises for the first time, just in case you need help or someone to spot you.
A burpee’s main purpose is to strengthen the major muscle groups in your body and improve your fitness level. They can be used as an exercise for both the young and old, and can help people of all fitness levels to enjoy better health and well-being.
You may choose to do them slowly at first to get used to the exercise. Once this becomes easy, you can speed up the pace. It is important to take your time though in order to avoid hurting yourself and giving up on this valuable exercise.
Before starting a regular burpee exercise routine, you should speak to your doctor first and make sure that it is suitable for you. You may also find it useful to speak to a personal trainer or fitness instructor so they can give you some tips and advice on how to do the exercise properly and safely.
Correct posture is also very important when performing this exercise. If you have any problems or concerns, be sure to consult your doctor first.
Warm up and cool down for at least 5 minutes before and after your burpee session.
If you are a complete beginner, start out slowly and build a little more time and intensity each day.
Always breathe properly when doing this exercise.
Perform the exercise at a reasonable speed, but don’t rush.
Rest as often as you need to and if you feel any pain or dizziness, stop immediately.
Keep your core muscles (abs) tight at all times.
Choose a suitable place to perform your burpees. Your home, a park and even the gym at least to start with.
You don’t need any special equipment to do these exercises, just your body and a willingness to succeed.
As you get stronger, you may wish to increase the length of time that you are performing the exercise for. This is fine, but don’t overdo it. Listen to your body and only do what feels right for you.
Using a watch with a stopwatch function is very helpful in measuring your progress.
If you have access to a gym, there are many different kinds of equipment that you can use to make this exercise more fun and challenging. Stationary bicycles, rowers, treadmill, stair climbers, etc. Remember though, the best exercises are the ones that you will actually do.
So choose something that you enjoy or are interested in doing.
Once you get really fit, you may wish to compete with a friend or add some challenge to your workout. Decide if you want to compete against another person or just try and beat your own time for a greater challenge. You can even do a combination of both if you like.
The burpee exercise is a natural for video games. Many different kinds of games, from sport simulations to first person shoot-em-up have a wide range of games based on this one exercise. Taking part in one of these can help break up the monotony of just doing the same thing over and over again.
Remember though, only do this when you are really fit and ready for it. If anything happens (i.e. pain, dizziness, shortness of breath) stop immediately.
You may also want to take part in other activities such as swimming, running, walking, or playing a sport like soccer or basketball. As long as you keep within your own limitations and abilities, and listen to your body, you can’t go wrong.
As far as diet goes, eat healthy foods and drink lots of water. If you want to develop muscle, take protein supplements or eat more food than you burn (eat 500 calories more than you burn). If you want to lose weight, do the opposite (burn 500 calories more than you eat).
Be sure to get a good nights sleep as this helps your muscles recover.
The burpee is an excellent exercise that can be customized to most anyone’s abilities. Start off slowly and build up your intensity and time as you improve your fitness level. These are just guidelines.
Be sure to adjust them according to your own abilities and limitations.
WRITTEN BY: D_Jones
Brought to you by The Black Peal
Sources & references used in this article:
Building a Bigger Action Hero by L Hill – Men’s Journal, 2014 – mrheinegg.com
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