Investigating Cardio Exercises For Joint Disease

Cardiovascular exercises is simply the physical activity which is performed to maintain your heart’s and blood vessels’ regular functions. The word “cardiovascular” refers to the heart and blood vessels which are responsible for facilitating the blood circulation to all our body parts.

Why cardio exercise is vital?

The answer is simple. From an arthritis perspective, cardio workouts are important for minimizing pain and prevent rheumatoid and osteo arthritis from debilitating the patient.

Apart from the realm of arthritis, to keep living, to renew our blood, humans must inhale oxygen. Aerobic capacity determines how much oxygen we consume in a certain time period. Youngsters generally have a higher aerobic capacity than the elderly.

The aerobic capacity of an old person can be improved with aerobic exercises Our fitness level can be determined by our aerobic capacity. A fitter person will have a higher capacity than one who does not exercise.

Examples of advantageous cardiovascular workouts in arthritis

Proposed cardio exercises should include low-impact exercise, like swimming. Moreover, aerobic exercise with marginal impact on weight-bearing joints, such as brisk walking and bicycling, reduces arthritis discomfort and improves joint functionality. Doing cardio exercises and taking supplements like Provailen, will help to fortify your joints and reduce the chance of injury.

There is absolutely no recommended frequency for doing cardio exercises for arthritis. It really depends on the seriousness of condition, your age and state of health. However, in most cases, while doing any form of cardio exercise, you can shock your body by altering the workout time, intensity and equipment used. This can be very dangerous to your joint health. Instead, you should split your cardio workout into 2 separate sessions in the same day. As a result, you don’t have to to increase the duration of your workout, but simply how many times you want executing it. Scheduling 2 workouts at different time intervals of a day will reduce burden on your body and joints.

Lastly, other than the above-mentioned benefits, if you carry out cardiovascular exercise regularly, it will increase the volume of protective cartilage found in your weight-bearing joints. Consequently, your joints are able to endure more pressure. Additionally, you must realize that more solid cartilages reduce your risks of osteoarthritis.

Do 8-pack Abs Really Exist

Are 8-pack abs a myth or magic? You may want to know if it’s really soon after you acquire your 6-pack abs. But the first question you need to ponder on is, is there any difference between a 6-pack abs and an 8-pack abs?

Before you start counting on the number of packs, think that an 8-pack abs is actually a super defined 6-pack abs. If you cannot see any difference between the two, as there exists but only so subtle, remember that an 8-pack abs will give you physical advantages not available to those having a 6-pack abs.

The eight pack of an 8-pack abs can be found in the lower abdomen just below the six pack and it is actually a midsection that is lean and well-toned.

While both eight pack and six pack compose the rectus abdominus muscle group, it is the tendons that separate and distinguish each from the other.

Unfortunately, not all gentlemen are endowed with a gift of further achieving an eight pack. Genetics plays a main role in getting an 8-pack abs and will serve as a final arbiter if a 6-pack abs is all that you can make. There are some signs that manifest if you have the genes for achieving an 8-pack abs. See if the tendons of your lower abdomen are still large ad taut and if they are you may be lucky to further develop that pay of your abdomen for an 8-pack abs.

People who are consuming terrible portions of fat, sugar, and alcohol won’t be getting either of the 6-pack abs or 8-pack backs. It goes to show that only the determined and the disciplined ones will be getting them.

If you have worked your way out to achieve a 6-pack abs through rigorous exercise and a strict diet, developing an 8-pack abs also consists of the same mechanism: tone up muscles and lose fats.

The twofold tasks can be accomplished with having a low fat, low sugar diet, weight training, and cardiovascular exercise. It sounds similar to getting a 6-pack abs but reaching to the other level is difficult and can even be frustrating sometimes.

Your diet should consist of fresh fruits and vegetables, lean meats and poultry, fresh fish, sufficient fiber, and lots of water.

Aside from the aerobic cardiovascular exercises, you will also need to incorporate 20-30 minutes of cardio exercises into your daily routine. It is okay to be persistent but don’t tire yourself by adding another 30 minutes extra.

Free weight training also helps in burning fat and building muscle through elevating your body temperature. It is important that exercises should focus on your midsection when you’re doing your abdominal routine. Do exercise with high resistant and low reps to make your abdominal muscles grow and eliminate fats.

An 8-pack abs is yours to achieve given the following formula: good genes, proper diet, and abdominal exercises that focus on the midsection.

Tennis Training Program – Improving Your Cardio and Sprinting

Bored with the exact same fitness routines? Are that you a fitness freak who gets bored doing the same exercises day in and day out? Or are you someone who finds hitting the gym in the gym not necessarily exciting enough? Well, areas new fun fitness trends that will catch your fancy:

Piloxing: A unique mixture of Pilates and boxing that promises to burn the fat and tone up the muscles. Using heavy gloves, it blends the flexibleness, coordination and the stylish moves of Pilates while using the speed and power with boxing. No wonder this new trend maintain a pool of who’s who of Hollywood sweating it out to help promising results.

Nintendo wii game console Fitness: A fitness gaming created by Hiroshi Matsunaga, it’s going to take working out at home to a new level. In this the player stands on a specialized balance board (which uses Bluetooth technology and pressure sensors that actions the persons center of balance) and may choose to do yoga, aerobics or strength exercising. The difference between Wii console Fitness and regular workout DVD’s is which it provides an on-screen personal trainer who is able to direct and evaluate the user.

Cardio Tennis: Love tennis but can’t find someone to play with every morning? Try Cardio Tennis. This non-stop group fitness class is based on tennis moves while additionally combining other endurance constructing exercises, so the whole group gets a workout while improving their strokes. It promises a total body workout that’s more than what you get with just tennis. Like circuit training or boot camp, it includes activities enjoy running, cycling, and squats while looking to hit tons of tennis balls and unlike traditional tennis the emphasis is on movement in lieu of technique.

Zumba: Hate to exercise but adore to dance? Then Zumba is tailor made for you. The trend was accidentally started as a result of Alberto Perez, an weight training instructor in Columbia. He apparently forgot to obtain his traditional aerobics music in the future and had to enjoy the salsa and meringue tapes that he had. This resulted within a class that not only had an electrifying workout but also learnt to burn that fat while dancing. Zumba today also incorporates disco, samba, mambo, belly dancing and even some Bollywood moves.

Mineral water Aerobics: Also called ‘Waterobics’, ‘AquaFit’ or ‘Aqua Aerobics’, this implies doing aerobic exercises within shallow water. The selling point of exercising in water is which it makes you feel lighter and hence running, jumping or moving in water does not have the same impact over the body and joints as in the event the same is done with land. Hence, it has lesser risks and can be done by people who have back problems, arthritis or even knee problems. It also strengthens muscle groups as exercising in water is supposed to provide about 12 circumstances more resistance than surroundings.

Dancing: You can melt away calories with almost any variety of dance. Search your neighborhood for some dance classes – the more exotic the name, the better. If the traditional Bharatanatyam or Kathak is not your cup of tea, you could try things like bollywood dancing, disco Yoga, masala bhangra or quite possibly African rhythms!

Whatever you choose – keep in mind the important thing is to keep your body going!

* Before starting any exercise routine, talk to your doctor and find out if you are fit to exercise.
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Assured Ways On How To Lose Belly Fat Fast

How one can lose belly fats fast generally is a very troublesome query to answer should you lead a very sedentary lifestyle. It isn’t an unusual scene to search out most of us sitting cosily in entrance of your laptop or TV spending the complete day idly. This kind of life will ultimately result in a time after our thirties after we spend timing looking for lose becoming garments that can help us conceal the ever bulging stomach. You might discover it much difficult to cut back the stomach fat. The reality is it’s possible you’ll take longer than ordinary to find adjustments in your physique is you do not take up the proper approach to lose wieght. But if you are really concerned in regards to the fats and critically wish to change the way you look, you perhaps able to lose the fats ahead of you can imagine.

Eat Continuously however in Small Quantities

It is necessary that you simply eat food from each food teams and that too in the appropriate amount. This might be performed by eating food that comprises green greens, grains, fruits and dairy products. There needs to be a beneficiant helping of lean meat also. You can just be sure you add these kind of food in your weight loss plan and in smaller amount to take by way of out the day. By doing this you’ll be not only enhancing your metabolic process but in addition you’d be decreasing the fat deposits in your body. You can discover discount in fats degree by doing this slightly than by taking three massive meals in a day that make undesirable fat deposits in your body.

Say No to Saturated Fats

Some fatty food are certainly essential to maintain your body healthy. Saturated fat are in actual fact dangerous for your health. A number of fatal diseases are brought on by these sort pf fats. A food plan with pretty low fats degree is sweet for you. It is suggested to give up junk food however in case you want to have it them start utilizing olive oil to fry. To lose belly fats fast you need to cut down your fats in take. At the same time you would lead a healthy life.

Do Cardio Exercise

To lose stomach fat, this is one of the proven methods. Walking, biking, jogging and even aerobics may be carried out together with the effective cardio exercises. While you do that exercise the intention is that can assist you get quicker blob pumping and better heart beats. This approach you’d be burning extra energy and enhancing your metabolism. There are a number of DVDs which can train you to do the cardio workouts and all of them have music which is able to inspire you to proceed the good work. Schedule three 20 minute sessions for these workout routines in a week.

Stabilize It Out

If one eat in a healthy manner and undertakes proper type of workout routines then you are certain to lose stomach fat faster. One has to stop being lazy and begin residing a fully active life and management the amount of meals consumed per day to get the answer to how to lose belly fat fast.

Burn Belly Fat Away

This article hopefully will help to show you the best way to burn away belly fat. See if this has every happened to you, youre doing a little spring cleaning and you find a pair of jeans that you really like, but hasnt worn in a while. You are happy, they use to be your favorite jeans so you try them on and guess what? They do not fit; you cannot fasten them.

It is not a good feeling I know, but its happening to a countless amount of people right now. Some people cannot bear to face the fact that they have put on a little weight so they begin to make excuses. Excuses may make you feel better temporarily, but eventually you are going to simply going to have to face the fact that you have put on weight. Either you can do something about it, or you can keep making excuses. Its time to burn the belly fat away.

You can vow to get back into your favorite jeans and you can do it. The first thing you must know is when it comes to losing stomach fat all the crunches in the world will not help you if youre not willing to change your diet. It may not be the most convenient thing to do, but if you want a flat stomach, you are going to have to do it.

I know after along day at work it is just easier to grab a quick bit at the local fast food place, and then come home and plop down on the sofa until bedtime. The more you do that the harder it will be to rid yourself of the old spare tire around the waist.

So again and I cannot stress this enough the first thing that must change is your diet. I am not talking about starving yourself or going on a crash diet. Just so you know crash dieting is the worst thing you can do. When your bodies is hunger it stores fat, so you will be defeating the propose of losing stomach fat if you do that. And its just not a healthy way to lose weight.

Increase your level of activeness, get out and walk, ride bikes, even run if you like. Anything that will get you up and moving is a good thing. I know this might surprise some people but you should also start some sort of weight program. It does not have to be anything major. Lifting weights help build muscle that helps to burn fat, and it helps to kick start your metabolism as well.

You should try exercise at least three times a week with weights and you should try and get in at least five days of cardio this is the best way to burn belly fat away.

Restrict your junk food intake, and this includes some soft drinks a lot of them are load with sugar. Here is something that might surprise you, try eating more meals a day. Instead of three large meals, try four or five smaller meals this way you are never hungry.

Aerobics Excercises All Things To All Men – And Women!

The definition of aerobics is with oxygen. Aerobic exercise is a combination of physical exercise, strength training and stretching. It is recommended that individuals get between 30 minutes to 1 hour of aerobic activity a day.

Not only is aerobic activity important in controlling body weight, there are an abundant health benefits that come with exercise.

Exercise causes the heart to pump more efficiently, making it stronger. It reduces the systemic inflammation and decreases the chance of developing heart disease. Exercise also helps to increase good cholesterol and decrease bad cholesterol. The effects exercise has on the heart can control blood pressure and contributes to a healthier life, better weight management and a sense of well being.

Another benefit of exercise in people with Type 2 diabetes is that it makes the efficiency of the body better by increasing tissue sensitivity to insulin. In addition, more glucose is produced and pressed out of the blood stream. The blood will enter the cells and decrease the amount of glucose in the blood. By allowing glucose to metabolize in the body and letting normal blood sugar levels be maintained, aerobic exercise minimizes the risk of developing diabetes.
Incorporating exercise into a daily routing reduces obesity by controlling weight, helps to reduce and control body fat, and improves body muscle strength and flexibility.

Aerobics also helps with the over all quality of life by improving sleep, reducing fatigue, increasing energy levels, improving mood, reducing depression, stress and anxiety. It increases endorphins, which make the outlook on life more positive, prevents certain cancers and may help to increase longevity all while being happier.

Reaching a target heart rate is key to benefiting the most from aerobics. Using the age method, age is taken away from 220, then that number is multiplied by 0.7. The American Heart Association recommends a target heart rate range of between 50% and 75%t. Because people exercise at different fitness levels, this method may not be completely accurate but it does give a number to work toward.

Aerobics came about when a physician named Dr. Kenneth Cooper developed a series of exercises used to prevent coronary artery disease. Dr. Cooper authored a book in 1968 called Aerobics, that detailed his exercises which included running, swimming, bicycling and walking.

Aerobic dance came about shortly after Dr. Coopers book was published, by a woman named Jackie Sorenson. She developed dance routines that were found to improve cardiovascular fitness.

Sportaerobics was introduced in 1983 by Howard and Karen Schwartz. The first national aerobic championship was held in 1984 and by the year 2002, the competition included six athletes performing a 1 minute and 45 second rhythmic routine. Scores were based on artistic and technical merit. By 1996 gymnastique discipline had replaced the name sportaerobics.

In conclusion, incorporating aerobic activities into a lifestyle will help to burn calories, lose weight and help to live a longer, happier and healthier life.

Zumba Workout Shoes- 3 Top Tactics When Scouting For Your Dancing Sneakers

If you are not familiar with Zumba you may possibly be questioning your self… what the heck are Zumba workout sneakers?

In this post you will learn not only one of the best workout shoes to wear to a aerobic class but, additionally you discover exactly what sort to stay clear of.

So, what are Zumba dancing footwear?

If you are in any way familiar with the most recent fad in aerobic cardio exercising then you certainly should of been told about Zoomba (that is the way it sometimes spelled) however, if you’re not then allow me briefly bring you up-to-date.

Zuumba (one more normal misspelling) is definitely an aerobic fitness exercise routine that was produced by choreographer, celebrities trainer and fitness instructor… Alberto Beto Perez.

This was sometime within the 1990s. The workout program included songs from Latin and international designs. Nevertheless, the point that was evident right from the starting is always that this became and is a enjoyable physical exercise session.

Nowadays, this dancing type workout has flourished. You can find at present a lot more than fifty thousand accredited trainers in over seventy-five nations around the world.

Furthermore, it can be one of the couple of programs that is identified by a few of the top conditioning educators within the country today.

But enough with the history lessons.

The purpose it’s important for you to get the correct type of sneakers or shoes for the dancing conditioning operate out is because this is a special cardiovascular physical exercise session. Normal sneakers just will likely not do.

Why you may question?

Well, you’ll think that you could use your regular sneakers or dancing shoes — but you’d be completely wrong. Dancing shoes won’t supply adequate support and ease and comfort for an hour-long workout.

Sneakers about the other hand, have grips about the bottom and will journey you up and might trigger you to fall in class.

Consequently, it can be finest to buy a shoe or sneaker especially designed for this sort of cardiovascular training. And your dancing workout shoes has to be versatile and light-weight.

And, they need to have good impact absorption. Because of a few of the activities on this sort of dancing workout you will be jumping, twisting, and moving all close to.

The definition of the best Zumba Shoes?

Here would be the best three ideas to utilize when selecting your cardio exercise dance training shoes.

Look for Versatility

A flexible shoe or sneaker is really a must-have when you are looking for good or footwear for Zumba. They must be not as well firm plus they ought to have the ability to adjust to a few of the thrilling movements involved in this sort of work out. Rigid footwear are a no-no.

Shoe inserts

Commit a couple of extra bucks and select your self up a pair of dancing insoles. You will not feel how comfy this can make your feet and as a result you will get more enjoyment out of one’s cardio workout.

Comfy

Adding the insole assists a fantastic deal nevertheless, you don’t want shoes or sneakers which have been way as well tight will not fit or harm you. Bear in mind, the important to this sort of training is consistency.

You do not want to begin it and then stop due to the completely wrong shoe selection.

You will find many shoes that are created for this kind of cardiovascular workout. Several with the name brand providers for example Nike, Adidas, Ryka and others produce superb shoes or athletic shoes at cost-effective prices.

Nonetheless, let me caution you, do not let the truth that you simply do not have the ideal shoes stop you from your Zumba training. The principal factor is for you to get started and also to commence re-shaping your body.

Use These Cardio Exercise Points To Help You Drop Weight

Physicians at a clinic inside Cleveland have the following cardio bodybuilding tips, that effective cardio physical exercises have 4 central factors. Work outs should have aerobic components, use key muscle groups, need to be engaged inside for thirty to sixty minutes each session and be performed three to 4 days a week. Prior to beginning a cardio workout procedure, you should speak to your doctor and follow his or her instructions with exercise that you will enjoy.
Exercising at the same time daily is more important than the form of fitness you do. Keep in mind that exercising is best at any time; there exists no best time, except for the time you will actually be doing it. After choosing the time and day, go for what work outs are appealing to you, produce it doable, something you may do just about anywhere is walking, to provide an example. On the other hand remember to be prepared. Get your things ready the night earlier than, if you have chosen to work-out during the morning hours.
When your fitness time is set to begin, produce sure you start with a warm up, stretching and cooling down for at least 5 minutes. Then begin your chosen workout. This too, is not set in stone, don’t over work yourself, do what you can still do and slowly progress by adding some minutes each session until you’ll be able to bodybuilding for 30 minutes. Remember that cardio isn’t the only bodybuilding you must be working on; strengthening your system should be brought into your program when you feel you are able. Cycling may be on the road or a stationary bike and is a safer choice for weak joints and arthritis, as it’s a low impact sport. A few individuals with decrease back pain or that cannot walk for long classes of time can get a good solid cardio program from cycling too. It is also an opportunity for aerobic fitness for one who is more than 50 lbs. overweight, as it puts much less pressure on the joints.Walking, maintaining a brisk pace, is a good option as you are able to vary the intensity that will agree in your fitness and energy. One of the popular aerobic work outs, enjoyed by persons of all ages and you may do anywhere, is walking. You possibly can stroll indoors or outside and on the other hand have an effective and enjoyable bodybuilding. Walk with family and friends, join a walking club or even walk alone within the woods, there is no limit, it doesn’t require any special equipment or expense other than a good pair of shoes. Other types of workouts for a cardio program are fitness equipment, for instance steppers, elliptical trainers, treadmills, Sports that require continuous movement for instance tennis, basketball and soccer, full body exercises that work the whole body without delay including swimming, kickboxing and aerobics. Swimming is also a good alternative for persons with joint and minor back pain, the water serves as a cushion that allows one’s body to be buoyant, thus no pressure is put on those places. These cardio fitness suggestions ought to help you on the avenue to a healthier you. p>

Mark Hall has a special editorial detailing the facts about 6 pack abs. There are many ways that help flatten the stomach. Look at his free youtube video that shows a real person’s before and after belly fat loss journey

Getting The Most Out Of Your Cardio Exercise

There are many reasons for cardiovascular exercise, some scientifically valid – some not. The more common ones I hear are: for weight loss, for fat loss, to burn calories, to exercise and train my heart, to prevent heart disease, to alleviate stress, for the sheer enjoyment of it and because my doctor or a trainer at the gym told me I had to!

Current scientific studies indicate that all those jogging fanatics and leg-warmer-wearing aerobics junkies of the 80’s may have led us astray! Cardio training is not the be-all solution we once thought it was.

These out-of-date training theories are still being perpetuated today by the media, many trainers, even doctors. Believe it or not, all those hours of repetitive, low to moderate intensity cardio training sessions are clearly not the best way to lose body fat, burn calories or train your heart. (Hold on now – don’t list your treadmill on eBay just yet!)

We’ve gotten carried away with the notion of “calories burned”, thinking this equates fat loss and weight loss. In fact, working longer and racking up more calories during your cardio training session burned will not necessarily help you lose fat in the long run – it can make you store even more fat!

If this is your main exercise focus, you are at risk for loss of muscle. This is the exact opposite of what you want, since muscle is your body’s built-in fat burning, calorie-burning engine. When you lose muscle you lose your natural fat burning potential.

Our focus needs to shift from “how many calories am I burning during this exercise?” to “how many calories am I burning 24/7?” This is known as your Resting Metabolic Rate. It’s a nice thought, isn’t it? Your body burning fat and working hard… while you’re sleeping! I like it!

Long duration, steady pace, low intensity cardio – the typical cardio routines you see the majority of folks at a gym doing, or the long walks many people take as their exercise – may increase your metabolism for up to an hour or two following your workout. If your purpose for cardio training is to burn fat, burn calories or lose weight, then this ‘old-school’ cardio is pretty much useless.(I’ll get back to that comment later.)

The same can be said for doing cardio for the purpose of training your heart. Steady state endurance training only trains the heart at one specific heart rate range and doesn’t train it to respond to various everyday stressors.

On the other hand, high intensity training with high variability teaches your heart to respond to and recover from a wide variety of demands, making it less likely to fail when you need it.

Essentially, there are two vitally important keys to creating a successful exercise routine.

Intensity is the first critical key to getting the most bang for your cardio buck! A higher intensity, shorter duration, strenuous training session (especially once you start incorporating proper resistance training in your exercise regime) can increase your Resting Metabolic Rate for up to 1-2 DAYS! You become a lean, mean, fat-burning machine!

The second critical key to maximizing your cardio workouts is to add variety. Change things up regularly. Do you cardio at different speeds, different inclines, in a different setting, a different type of cardio exercise all together, and so on. The possibilities are virtually endless!

You can trade in those steady state, low intensity, 30-60 minute walks, jogs and treadmill or elliptical routines 5 times per week for 20 minutes of energizing short burst intervals 3 times per week… and achieve superior fat loss and weight loss results.

Now, I said I’d get back to the comment about ‘old school’ cardio being somewhat useless to meet the physical goals many folks are seeking. Let me be perfectly clear. Essentially ALL the current scientific research is showing that traditional aerobic-type cardio training is far less effective than the more anaerobic-type, high intensity cardio training when it comes to fat loss, weight loss, burning calories for longer periods of time, helping you drop sizes, building lean, sleek muscle, and effectively training your heart.

That being said, IF the reason you’re doing your steady state, low to moderate intensity cardio exercise is for the sheer enjoyment of it and to help you reduce stress, then I say, “Go for it!”

What the hardcore exercise physiologists and researchers sometimes fail to consider is that our mental, emotional and spiritual balance is critically important to our overall physical health as well. Some of us really need a day or two each week of a longer duration cardio workout in order to chill out!

Even so, I recommend that you don’t make this type of cardio your exclusive choice. That could sabotage your efforts. Instead, mix it up. Personally, I like to do one or two long duration cardio workouts each week because I really, truly enjoy them.

I just love my long runs and bike rides. It’s my dedicated time for ME… time to think, and an important way for me to release any stress. I’m not giving those up – I’ll burn fat in my other workouts!

Then, I also incorporate a couple of shorter, high intensity cardio workouts each week as well. I love the feel of my fat burning engine being fired up for hours afterward! There are also many times when I’ll combine the two – a moderate length cardio workout with bursts of intensity mixed throughout. Fun!

Here are some simple action steps for your cardio exercise success:

For optimal fat loss and weight loss, take whatever cardio you’re currently doing and FIRE IT UP! Add intensity and variety.

– If you’re a walker, break it up every few minutes and do some ‘bursts’ of activity. You could jog or run for a bit. You could do jumping jacks or squats or vertical leaps or push-ups… anything that obviously makes you work harder so that you start increasing your Resting Metabolic Rate. You could even skip! That would make the world a happier place!

– If you’re a jogger or a runner, take it up to the next level – add bursts of running, wind sprints or hill sprints. You can also do the aforementioned jumping jacks, squats, vertical leaps, push-ups and anything else to rev up your jog.

– If you do your cardio training on a machine, you can increase your intensity by changing speeds throughout your workouts, increasing incline and changing up your routine each time.

– Jumping rope, running stairs or doing chair step-ups are great high intensity exercises as well. Also, if you enjoy it, play sports that naturally incorporate bursts of power and speed: tennis, racquetball, squash, basketball, soccer, boxing, football, and so on.

Until next time, Be Happy, Be Well and Smile!

How To Do The ‘ultimate’ Burpee

Ah – the Burpee. We’ve all done them at some point or another in our lives. It might have been in the military. It might have been in PE class when you were young. Or maybe one of your sports coaches made you do Burpees.

But, if you’re like most people – you likely HATED Burpees. I used to.

Why?

Because they were HARD! Are you kidding me? Man, they were tough. After just a few reps, you’re breathing hard, your legs hurt, your shoulders and arms want to give you, and you’re sweating like a hog in virtually no time. Who like that kind of thing?

But, just like eating your vegetables and going to bed early when you were young, Burpees are like a lot of things you didn’t like doing as a kid – they were good for you.

I’m now fully grown and have kids of my own. And I’m still doing Burpees. Doing a few can serve as a great warm-up for your workout. Doing 5-10 after each set in your strength training workouts as “active recovery” can add a real super cardio element to your taining. In fact, you could do a Burpee-only workout to train your cardio…and it could be a real “puker”!

The crazy thing about Burpees is that they’re one of the only exercises that can be changed, modified, and made easier or harder in an almost infinite amount of variations. In its most basic form, you’ve got the Squat Thrust. Then the normal Burpee. Then there’s the 8-Count Bodybuilder. You can do them holding dumbbells, wearing a weight vest, or any number of any other variations to make them more vomit-inducing.

Enter the cardio exercise I termed the “Ultimate Burpee”. Forget everything else you ever knew or remembered about Burpees, because these are going to cause you to have all new nightmares.

Here is how to perform an “Ultimate Burpee”:

–Stand tall with hands at sides
–Squat down, put hands on ground just outside feet
–Keeping hands planted, thrust feet back and apart with your butt in the air, so that you land in the “up” position of a Dive Bomber Push-Up
–Perform one Dive Bomber
–Thrust feet forward so that you’re back in the squatted position
–Keeping your feet planted on the ground, thrust your body forward so that you land in the “up” position of a regular Push-Up
–Perform one Push-Up
–Thrust your body back so that you’re back in the squatted position
–Stand up

*The above equals one rep. Repeat until you see lights.

Train Hard, Rest Hard, Play Hard.