How To Do Burpees For Beginners

Burpees are becoming more popular because of their health benefits. Based on research, burpee exercise is a high-intensive cardio exercise that’ll boost your health and overall well-being. It incorporates various types of exercises: squats, jumps, plank, and push-ups. Note that burpees are effective only if you do them properly. Inefficient burpees affect three main parts of the body, including the shoulders, lower back(lumbar), and knees. The knees might be affected due to incorrect or uncomfortable positions, which increases pressure and stress on the knees. On the other hand, explosive movement of kicking the legs will put more pressure on the lower back, thus causing pain. The burpee exercise requires you to focus on your upper body, core, and lower body at the same time. Burpees rank among the ideal full-body workouts that’ll help you shed pounds and increase your muscle mass. This is the main reason why most individuals have incorporated burpees in their workout plans. Burpee is a daunting exercise because you’ll have to perform a lot of work in a short span. There are numerous benefits of burpees:

– Improves coordination and balance

– Enhances endurance

– improves cardiovascular conditioning

– Enhances muscle mass and strength

– Burns excess calories in the body

– Increases cardio fitness

– Improves mood

Burpees play a significant role in reducing anxiety and stress levels. Most individuals struggle a lot with burpee exercise. This is the main reason why most individuals would like to learn about the correct burpee techniques for beginners. A simplified version of the burpee exercise is the best option for beginners. A standard burpee exercise strengthens muscles in your hips, legs, arms, buttocks, shoulders, chest, and arms.

HOW TO DO BURPEES FOR BEGINNERS

1. Jump

The burpee exercise starts and ends with a strong jump. Jump straight up and ensure you land in your squats. In addition, ensure you do a push-up portion. In some instances, you can skip out on the jump.

2. Squats

Squats should be done while the head is in line with the tailbone. In addition, drop your butt straight down and push your knees out wide.

3. Plank

While you’re doing plank exercise, ensure your shoulders are in line with your wrists.

4. Push-up

Push-ups are essential burpee exercises that’ll improve the efficiency of your workout session. In a burpee exercise, a push-up is a moving plank. Therefore, ensure you maintain the same engagement through your glutes and core. Push-ups concentrate on your chest and arms. Proper push-ups will improve your flexibility, protect your lower back and shoulders from injuries, improve your posture, and enhance your overall burpee performance.

Incorporate these four exercises seemingly to achieve your fitness goals.

ARE BURPEES IDEAL FOR BEGINNERS?

The burpee exercise has a high cardio demand which might be severe. If you’re looking forward to attaining your fitness level, consider burpees. This is because they’ve a great combination between cardio work and resistance. Effective burpee exercise sessions will improve your body shape within a short period of time.

BURPEE PROBLEMS THAT BEGINNERS MUST BE AWARE OF

a. Shoulder injury or pain risks

The stress and pressure placed on your shoulder, elbows, wrists, and hands may lead to an injury or severe pain. After repeating burpees, your performance will be affected, especially if you’re out of shape or overweight. This is because your nervous system and muscles aren’t ready for extreme stress. This is the main reason why you should do burpees properly. Beginners can start with low-impact burpee variations to lower the risk of shoulder injury or pain.

b. Low Back Pain

Once you’re tired, your core muscles will relax and loosen, thus making your whole structure weaken. This will lead to increased stress and pressure on the lower back. Repeating burpees for quite some time will crush your lower back.

PRECAUTIONS WHEN DOING BURPEE EXERCISE

Like most exercises, you’ll be prone to injuries when doing burpees. The following precautions will improve your safety throughout the workout session.

– Reps

You might be tempted to keep up with your instructor. Note that your fitness level won’t match your instructor’s; therefore, perform sets and reps that will suit your fitness level. There’s nothing wrong with doing a few sets and reps. This is because you’re in the process of learning how you’ll do them properly.

– Attire

Choose an attire that’ll improve your comfortability. A cozy attire will boost your overall performance because you won’t face challenges. Consider a fabric that’s odor-free, dry, and cool. In addition, ensure you wear the right shoes to reduce the risk of slip and fall accidents. Ensure you wear well-fitted shoes.

– Movements

Go with a pace that will ensure that you adhere to the right burpee steps. Fast-paced movements might increase your risk of being injured. For instance, you can place your wrists or hands wrongly, especially when you’re coming down to a push-up position.

– Warm-Ups

It’s important to perform a warm-up exercise before starting a burpee exercise session. Ensure that the warm-up exercise goes hand-in-hand with a full-body exercise. If the exercise doesn’t align with the full-body exercise, your targeted muscles and intended joints won’t loosen up. The best warm-up exercises include aerobic and stretching workouts. If you aren’t conversant with these exercises, consult your fitness trainer.

– Landing

A beginner can choose to either walk or jump from a push-up position. The most common mistake that most beginners commit is landing heavily. On the other hand, some individuals will stomp on their feet. These techniques pose various health risks, particularly if you’re tired. Landing poorly can injure your feet, knees, and back. Therefore, beginners should land lightly to reduce some of these injuries. Note that these injuries can become more severe with time.

WHEN IS THE RIGHT TIME TO STOP DOING BURPEES?

Most people don’t like to quit, but sometimes quitting a burpee program might lower your chances of being injured. There are various aspects that’ll signify it’s time to stop doing burpees. For instance, if you’re experiencing back pain, leg sprains, wrist pain, and a fitness plateau.

Conclusion

The main focus of beginners is to focus on how you do the burpee exercise properly. Burpees are essential in improving not only your physical health but also your mental health. For instance, burpees can lower your stress and anxiety levels.