Burpees: The Misunderstood Workout
Burpees are a workout that many people love to hate. They're a compound movement that involves many muscle groups and uses body weight and gravity for resistance. They increase our heart rate very quickly, making us hotter and sweatier than other exercises. The legs, arms, and core are all activated, and because so many of them are being used at the same time, muscles fatigue quicker. Breathing becomes difficult, as our body demands more oxygen.
Despite their grueling nature, burpees are incredibly beneficial. They challenge all the areas that count: strength, power, coordination, balance, and cardiovascular fitness, leading to better heart health, muscle growth, and joint stability. They also improve aerobic fitness and your VO2 max, which is a strong indicator of overall health.
However, many people are doing burpees wrong. The most common mistake is to rush through the exercise, which can lead to injury. Poor plank posture is another error that I see all the time, with hips sinking downwards or bums getting pushed into the air too high. Without proper discipline while jumping, the knees can collapse inwards, increasing stress on the joints.
To do burpees properly, it's important to slow down and take your time. Here's a step-by-step guide:
- Stand up straight with your feet slightly wider than hip-width apart
- Raise your hands above your head and jump
- On the return from the jump, bend at the waist and with your knees into a squat position, and lay your palms flat on the floor
- Using your hands to stabilise you, jump your feet backwards into a plank position, engaging your core and your glutes
- Bend your arms to lower yourself to the ground
- Push back up to the plank position
- Jump your feet back up, landing either side of your hands
- Bring your torso back up, returning to the squat position
- Stand and jump, starting the sequence again
There are also many variations of burpees that can make them easier, such as skipping the jump or the push-up. For more workouts, breathing exercises, evidence-based postnatal recovery advice, pelvic floor education, and realistic fitness guidance, subscribe to Strong Like Mum on YouTube.
In conclusion, burpees are a misunderstood workout that can be incredibly beneficial when done properly. By taking the time to slow down and focus on quality, you can reap the many benefits of this challenging exercise.
