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New Year’s resolutions often include things like weight loss, eating better, and exercising more. Those resolutions often lead to a spike in new gym attendees. Encouraging people to exercise to promote health and weight loss is great. But exercise should be done safely. This is especially true for gastric sleeve, gastric bypass, and lap band patients who have recently had their bariatric surgery and are at a higher risk of injury.
Burpees are one exercise weight loss seekers often try. Burpees are a full body, body weight exercise that can help you raise your heart rate and burn calories, leading to weight loss and stronger muscles. Normally, exercising is a good thing, but not if it’s done incorrectly. Using proper form for burpees, as well as other exercises, is essential to prevent injury. Preventing injuries is of utmost importance since it’s hard to exercise and promote weight loss when you’re sitting out injured.
Gastric sleeve, gastric bypass, and lap band patients should pay extra attention to exercising safely and using proper form. Preventing injuries helps bariatric patients continue to exercise and maintain their weight loss goals. For burpees, there are a few guidelines to help exercisers maintain proper form:
- Don’t forget to warm up- Burpees should not be your warm up for other exercises and they should not be done cold. You’ll need to warm up your muscles before starting your daily set of burpees. Begin with a short walk or jogging in place and some stretches to warm up your muscles and joints before tackling your burpees.
- Don’t arch your lower back in your plank- This can lead to injury. Instead, engage your abs during the plank portion of the burpee to help keep your back as straight as you can.
- Keep your shoulders and hands in line- When you are in plank position, don’t let your shoulders go over or behind your hands, keep them directly in line with each other to prevent extra strain on your wrists and shoulders.
- Don’t rush through them- Sure, you want them over as fast as possible, but rushing through them can lead to injury. Do them fast enough to raise your heart rate, but slow enough that you can check your form during each one.
- Don’t land on stiff legs- After your jump, landing on stiff legs with locked knees is a surefire way to hurt your knees. Instead, keep your knees slightly bent.
- Don’t ‘do it til you drop’- Know when to rest. Now, that doesn’t mean resting a long time between each burpee! But, if you feel yourself getting lightheaded, if you’re in pain, or if you feel like you can’t catch your breath, you should take a rest. Pushing yourself is good, but listen to your body and don’t push yourself to the point of exhaustion or injury.
- Don’t hold your breath- Like any exercise, your breathing is important. That means you need to breathe. Breathing restores your oxygen, which your muscles need to work properly.
If you read this whole blog and wondered what a burpee is, wonder no more and find the answer in Dr. Shillingford’s past blog “What is a Burpee?” Then, warm up and try one (or some) today!
Dr. Shillingford, MD, PA is a board certified surgeon specializing in bariatric surgery and advanced laparoscopic and robotic surgery. Dr. Shillingford’s gastric sleeve, gastric bypass, and lap band patients often come from nearby locales like Coral Springs, Boca Raton, Miami, and West Palm Beach as well as farther distances like Orlando, Tampa, and Jacksonville for his highly regarded surgical skill and excellent bedside manner. To schedule your gastric sleeve, gastric bypass, or lap band consultation call Dr. Shillingford’s office today at (561) 483-8840.