What do you know about burpees?
The burpee was invented in the 1930s by a man named Royal H. Burpee, a physiologist at Columbia University. He developed it as a quick and simple way to assess the fitness levels of individuals. The original exercise was a little different from the burpee we know today since it involved only four movements, including a squat, a plank, a push-up, and a return to the standing position. Over time, it evolved to include the jump and clap.
How to perform a burpee correctly? Keep reading to know!
First, stand with your feet shoulder-width apart and arms by your sides.
Lower yourself into a squat position, and then put both hands on the ground in front of you.
Kick both legs back to form a plank.
Perform a push-up and then bring your feet back up to the squat position.
Next, jump high and clap your hands above your head.
Land softly and repeat.
Always maintain proper form throughout the exercise to avoid injury and maximize the benefits. Keep your core tight, your back straight, and your elbows near the body during the push-up. Make sure not to put too much stress on your joints when landing on the ground after the jump.
Also, do not miss these tips to get the most out of your burpee workout.
Start with a warm-up to get your body ready for this workout.
Begin with a few sets of 5-10 burpees and increase the reps as you get stronger.
Focus on maintaining proper form throughout the exercise.
Incorporate variations of the burpee, such as the double burpee or the burpee with a tuck jump, to add variety to your workout.
Rest for 30-60 seconds between sets to allow your body to recover.
Do burpees increase your height?
Some people believe burpees can make you taller because it involves jumping and stretching for elongating your spine theoretically. It is also thought this exercise could stimulate the production of the human growth hormone, which is responsible for growth and development in the body.
How about the truth?
Some studies found that intense exercises or high-intensity interval training (HIIT) increased the levels of human growth hormone in the body, but they did not specifically examine the effects of burpees [1, 2].
Although there is no direct evidence to support the claim that burpees can promote your vertical length, it does have numerous benefits for overall health and fitness, contributing to your height growth indirectly.
How to combine burpees with other ways to support height gain?
Incorporate burpees into your fitness routine
By combining this workout with other forms of exercise, such as strength training or stretching, you can create a comprehensive program to promote body development and overall wellness.
Try doing squats, lunges, and push-ups to build muscles, which can support bone growth and improve posture. Or practice yoga and pilates to better posture and alignment, maximizing your height potential. Or you can run, cycle, and swim to strengthen cardiovascular fitness, maintaining a healthy weight.
Eat a balanced diet with adequate protein
A balanced diet, including protein, calcium, and other essential vitamins and minerals, is vital for healthy body growth. Adequate protein intake is particularly important for muscle and bone development. So, make sure to consume lean meats, fish, beans, nuts, and dairy products to optimize the benefits.
Prioritize your sleep
Aim for 7-8 hours of sleep per night to ensure your body has enough time to release growth hormones. Avoiding caffeine, electronic devices, and other stimulants before bedtime can help promote restful sleep and support overall health and wellness.
Maintain good posture
Pay attention to your posture throughout the day, and incorporate posture-improving exercises into your routine, such as shoulder rolls, spine stretches, and seated twists. These may aid in improving your posture, optimizing your height potential as well as preventing postural problems, like back pain.
Avoid smoking and alcohol consumption
Smoking has been shown to decrease bone density and inhibit the release of growth hormones, while excessive alcohol consumption can interfere with the absorption of nutrients essential for growth and development [3, 4]. So, if you want to improve your height increase, you should get away from them.
High levels of stress can inhibit the release of growth hormones and interfere with sleep quality, which contributes to stunted growth. Try meditation, yoga, or deep breathing exercises to control stress levels.
Consider dietary supplements
Adding a dietary supplement may be necessary in some cases, but you should consult the advice of a healthcare professional before making any purchase. Although some products may claim to support height growth, there is limited scientific evidence to support these claims.
What are other health benefits of performing burpees?
Performing several different movements, including jumping, squatting, and pushing up, might elevate your heart rate and increase oxygen consumption, improving cardiovascular functions in your body.
Strength and muscle development
As mentioned above, practicing burpees helps you target several muscle groups, including your chest, shoulders, arms, back, abs, and legs. Relying on that, you can increase muscle mass and improve overall strength effectively.
The intensity of burpees increases metabolic rate, which might result in continued calorie burning even after the exercise is complete.
Agility and coordination
Thanks to a series of movements while doing burpees, you easily enhance balance, coordination, and agility, upgrading your overall athletic ability.
Accessibility and convenience
Burpees can be performed almost anywhere, without the need for equipment or a gym membership. Moreover, it is modified to suit different fitness levels and can be incorporated into a variety of workout routines.
That said burpees are a great exercise for overall health and fitness. Moreover, if you incorporate this workout into a comprehensive plan to support the height growth mentioned above, you can maximize your growth potential. And remember to approach any exercise or nutrition program with patience, consistency, and the guidance of a healthcare professional to grow and develop well.
Get started with burpees today to reap the benefits, and be sure to check out our Blog for more health tips and tricks!
- Related post: Does Gym Make You Taller?