Are burpees safe to do every day? Of course they are. Is using your body safe to do every day? I hope so.
Burpees are essentially getting down to the floor (face down) and back up to standing. The variation is in what you do in between start and finish.
You could do a pushup, a calf stretch, a plank, and hop in or out. Endless possibilities.
Here's why you should do Burpees every day.
- You can make them less or more intense any time.
- You don't need any equipment.
- You can start with just 2 per day and work your way up to several sets of 15.
- They work your entire body. Yes every muscle.
- They increase your strength.
- They increase your stamina.
- You could have already done 6 of them in the time it took you to read this.
- You can do them in your office.
- It's a great way to take a quick break from your computer.
- You can inspire someone to improve their fitness as well.
What you eat before and after workouts seems to be important if you have a specific goal in mind, like marathon training or hypertrophy training (building girth and muscle mass).
For the rest of us who want to be fit, have a good workout and get healthier, the types of healthy foods we eat are the most important, probably more than timing.
Improving your life by making healthy decisions like eating vegetables at every meal and exercising most days is a great way to feel good and look good.
Exercise is good for you and makes you look and feel better, no surprise there.
But what exercise does behind the scenes can be very beneficial and might do things for you that you might not have thought of.
Here are a few of the invisible ways that exercise improves you life.
- It reduces anxiety. Don't you feel less anxious after you exercise? This study supports that.
- It boosts your immunity. This study suggests that your cold will last 43% longer if you exercised only once per week or less.
- It makes your brain stronger. According to this study memory, planning, problem-solving and reasoning are also improved with exercise.
What do you know about belly fat? There are so many ad's that say they can help you target belly fat and eliminate it.
How? There's more than one kind?
When it comes to belly fat there are 2 different kinds that you need to know about.
- Visceral fat: the deep fat that sits around the organs under the abdominal muscles.
- Greater blood supply
- Less insulin sensitive
- Harder to store and easier to burn
- Superficial Subcutaneous belly fat is what rolls over the waist line.
- Less blood supply
- Easy to store and hard to burn
- Less receptive to fat burning catecholamines
How do you get ready to exercise?
Do you just throw some weights on the bar and start doing squats, do you hop on the treadmill for 5 and then get on the machines and do a circuit?
Do you hit the roller and work on loosening up tight muscles that you will be using during the exercise?
What kind of exercise you do and what kind of warm-up you do should depend on what you want to accomplish by working out and considering what activities you have planned and the state of your body.
If you are feeling good (not too tight and sore) and you are about to start another functional Monday workout then you could probably start by doing some total body movements and then moving right into your workout.
If you are about to do a long run, you might want to do some myofascial release on the roller and a few ballistic stretches.
Choose movements that involve all of the leg muscles and joints i. e. high leg kicks, hip circles, and quad back-kicks.
If you have a chronic issue with a back or hip etc. you should probably try to spend a little extra time on that spot to prepare it for exercise. Why not right?
The bottom line is that whatever you do listen to your body, have a plan to work toward your goal and then make adjustments to your warm-up based on how you feel and what you are working on that day.
Live Good Fitness
We have all been there. Tired, a little sore (or a lot) and we are due for a workout. But how much should you do? Should you push through being tired? Should you push through achy muscles?
Some experts say "if you're not moving forward, you're moving backward" in other words, always keep exercising at a high intensity.
Other more conservative fitness experts like myself think that you really need to listen to your body for clues that you may be getting close to injury or being over trained.
Both of which will make it more likely that you quit exercising or have to alter your short term fitness goals.
There is no cookie cutter answer here.
One thing is for sure, the longer and more consistently you exercise on a regular basis, the better the feel you will have for:
- How much you can push yourself
- When that nagging injury is coming back
- When you need to just rest
- When you just need to get up and do something, anything physical but at a lower intensity or amount.
Which is the best diet? Paleo? Low glycemic index foods? the Hollywood cookie diet?
In my mind, without a doubt, real food comes in first and should seem like a no-brainer.
But that's because I do this for a living.
I have read lots about food and nutrition. So I thought I would share some of my favorite resources with you. Here they are.
I recently read a good article on why eating real food is so good for you. Here it is.
I also love Michael Pollan's books "In Defense of Food, and "Food Rules" because they are very educational and about real food.
The best perspective on portion control and reality of eating is Brian Wansink's "Mindless Eating"
Now you have some work to do, or at least some fun reading in store. These books are usually available through your local library as well.
I just thought you should know that there are some misconceptions about running and knees. I am going to share 2 of the big ones.
1. A lot of people, experts included think that it increases the chance of arthritis.
It sounds like this is not entirely true and could actually be the opposite. Runners versus non runners don't tend to have an increase in rates of arthritis in the knees.
The healthy older individuals who ran during this study did not show any increase in Osteo Arthritis (OA) compared to a control group.
2. You cannot regrow cartilage with supplements. This study involving vitamin D supplementation and knee pain and cartilage loss can tell you more about the details. But basically, it's no different than placebo.
For more info on this topic, check out this article from Runners World.
Do you eat meat? I do and I like it. However I don't eat it at every meal.
It wouldn't work very well for me to eat a meat heavy meal like a protein burger before I exercise or do something active.
Sometimes we need protein that is meat free and sometimes we just need ideas on how to get protein in our diet.
So here are 3 of my favorites:
- Lentils: they have lots protein (18 grams per cup) and lots of fiber as well.
- Nut Butters: almond is my favorite, (7-8 grams per 2 tablespoons) it's quick and easy
- Chia Seeds: are also easy and have 4 grams per 2 tablespoons