Felt like speaking rather than writing today. Applying Yogic philosophy when injured.
By Paul Brundtland
As a strong believer in integrated well-being, my regular exercise routine includes cardio, yoga, strength training, meditation and relaxation. As a part of my cardio/strength training, I often do burpees. At one point, after deciding to really step up my number of burpee sets, I noticed some knee pain. It was not very strong, but as it seemed to get worse each day I did the burpees, I started to rethink the exercise, and decided look into its origins.
In 1939, New York physiologist Royal H. Burpee designed the first version of the burpee as a quick test of fitness for those who were already in good health. This original exercise did not include the push up (people would simply squat, go to plank, jump back to squat and come back up to a standing position). This was meant to be done only 4 times. Mr Burpee would take a series of heart rate measurements before and after the exercise and then calculate the heart's blood pumping efficiency. The resulting equation would give an indication of overall fitness. Burpee himself spoke against doing the exercise in high volumes.
Doing several sets of burpees, we can feel the impact on the knees when we jump both into and out of plank position (the position the body is in before lowering in a push up). There is a high dynamic load on the knees during these two movements.
In the version I propose in this video, this dynamic load is dramatically reduced, due to gently placing the knees on the ground before and after the plank, and by moving one leg at a time. Because of removing the jumps to and from plank however, the cardiovascular aspect is reduced. The remedy for that it...learn the exercise by heart and do it as quick as you safely can!
This burpee variation can be used as a part of a HIIT (high intensity interval training) routine. As with all HIIT routines, be sure to stay hydrated and watch your action/rest ratios. For beginners that should be 1:2 (e.g. 30 seconds of exercise and then 60 seconds of rest).
To your health