What Burpees and Falling Have in Common
It is something that is pretty sure to happen to us at one point or the other, the problem is it seems to be a lot harder to recover, as we get older. However if practice makes us better at doing things, would this not apply to falling as well?
As we get older, we tend to get down on the floor or ground less often, and about the only time we’re in a prone position is at an elevated position such as our bed, so the muscles used gradually shrink in size and strength as well as gradually lose capability to properly work with each other.
To get these muscles activated, toned, strengthened and the nerve communications working properly with each other, we simply need to practice getting in and out of this compromised position. There are several levels of intensity, start with whatever is light intensity for your physical condition.
Athletic intensity: this is not the proper terminology but is nonetheless what someone does when repeatedly and rapidly dropping to the floor into a prone position (like a pushup) then rapidly getting back up with a slight jump while reaching overhead. These are known as burpees and are very intense! Repeat this movement until tiring.
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Moderate intensity: drop into a squatting position, then crawl forward on all fours, then lay prone on the floor, get back upright on your knees and then stand back up not using any support. Repeat several times.
Light intensity: same as above except for pressing your hand against thigh above knee area as a support lever when standing back up.
Ultra-light intensity: stand beside a sofa (or something solid to hold onto) and lower yourself first down to the knees, then down into a prone position on the floor, then get back up on your knees and using the support of the sofa or other solid fixture, pull yourself back up into a standing position. Rest for a little and then repeat if able.
Beginner therapy: if you have had an injury or simply are too weak to do the above, don’t give up, this one will help give you a foundation to do the ultra-light intensity one above. A lot of the same muscles are activated when we get out of our bed from lying in a prone position. Do this several times or until tiring, rest, and then repeat. Gradually you will see this get easier and easier allowing you to move up to the next level as your body becomes more capable.
To increase strength in any one of the above, simply increase the speed of movement and increase the amount of repetitions. When this gets easy, move up to the next level of intensity.
The above movements are functional movements that we use in real life and they activate most of our skeletal muscle, so you will notice an increase in heart rate as well as heavier breathing, (working muscles need blood and oxygen) and since this activates a lot of muscle, it gives your heart and lungs a workout as well. If you do not believe you can get a good workout doing this, try doing any of the above 10 times without stopping. This is also a thermogenic fat burner exercise as well, because of the amount of muscles activated, especially when done rapidly.
There is no universal gym as unique to your specific needs as the human body itself!
