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The Movement Everyone Hates & Why You Should Love It

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Whether its 10 or 100. EMOM, AMRAP or For Time. We all dread seeing this written on the daily WOD. You think to yourself “maybe I will just skip today”. 


how to do a burpee: Begin in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Drop down, so that your belly is on the ground. Immediately push back up and return your feet to the squat position with hands on the ground. Stand up from the squat position.

Simply put “fall down, stand back up”.

However much you hate seeing this movement written up on the white board when you walk into the gym, you should learn to love it! I am challenging you to find a spot in your heart for this truly grueling exercise because one day, burpees could save your life, or a family member’s life.

Life saving burpees. We have all seen the medical alert button commercials “help I’ve fallen and I can’t get up”. Anyone that has an older family member, has thought to themselves during that commercial, “I am worried this might be my family member one day” or worse “my family member could be on the ground for a long time before anyone finds them”. Laying on the ground for extended periods of time can cause major health problems such as hypothermia, dehydration, bronchopneumonia, and the development of pressure sores [1]. But without the strength to get back up, this is a leading cause of hospitalization for elderly people [2].

But what if everyone practiced burpees?  It seems inevitable that as we age we loose muscle mass and strength. We can lose anywhere from 16-40%  in muscle strength over the age of 40 [3]. “FORTY!” You might be thinking “that’s not old”, or “I’m older than that”. But for the majority of Americans, this is the sad truth. However, strength training just 2 days per week can increase your bone density and muscle strength, [4] therefore decreasing the probability that you fall and can’t get up on your own. This doesn’t mean you have to be squatting the world or benching 2x your body weight. This simply means, moving your body weight and maybe a little more. Remember, everything is scaleable. So while those young 20-somethings are doing squats with the weight of the world, you can be doing dumbbell box squats.

Do you love burpees now? Doing some strength training now can prevent future health issues and stress on your family and loved ones. If you fall, you can just shake it off because getting up isn’t an issue. Strength training might even allow you to do things you thought were once impossible (like yard work, playing with your kids or grandkids, or taking a vacation). So when you walk into the gym or see on the WOD blog, “burpees” think to yourself how grateful you are to be doing such a seemingly simple movement, that for some people is a life saver.

If you, or a family member are in need of some strength training guidance, consider our Lite Group Classes and e-mail or call 862-245-2381 for more information or to sign up! #practicesafeburpees

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