The Best Single Exercise Is....The Burpee?!

People spend enormous amounts of time trying to find the best exercise, whether it is walking, running, squats, the butterfly stroke, jump roping or anything else that comes to mind.

Yet, if you ask a number of doctors and physiologist which exercise is the best, you are bound to get a variety of answers.

“Trying to choose a single best exercise is like trying to condense the entire field of exercise science,” Martin Gibala, the chairman of the department of kinesiology at McMaster University in Hamilton, Ontario said to New York Times Magazine.

When pressed for an answer, however, Gibala suggested the Burpee, “one of the foundations of old-fashioned calisthenics,” (and of crossfit!!!)

A burpee consists of dropping to the ground, kicking your feet our behind you and dropping into a push-up, pulling your feet back in and jumping up as high as you can (while clapping your hands together overhead).

Gibala added that, “It builds muscles. It builds endurance; but it’s hard to imagine most people enjoying an all-burpees program, or sticking with it for long.”

I can attest to that as well as anyone who has ever done a workout consisting of burpees. Burpees are one of the most painful bodyweight movements if done correctly and at high-intensity.

However, many physiologists believe that other movements are the best form of exercise. Michael Joyner, M.D., a professor of anesthesiology at the Mayo Clinic in Rochester, Minn. said to New York Times Magazine that, “brisk walking is far and away the single best exercise.”

However, Stuart Phillips, Ph.D., a professor of kinesiology at McMaster University and an expert on the effects of resistance training on the human body “nominates the squat; it activates the body’s biggest muscles, those in the buttocks, back and legs.”

Gibala suggested that one could make a strong case for high intensity training (H.I.T.). Not only is it adaptable to almost any sport, it also aids in reducing blood-sugar levels, and diabetes risks. Gibala also expects that it aids in weight control.

As a person with experience in a variety of exercises, I believe that a combination of each movement is most effective, as long as it is executed as a high intensity. However, I must also attest for the burpee, while I find this to be one of the worst and most painful movements, it is definitely one of the most effective movements, in that it requires the use of your ENTIRE body, from arms to your core, back, glutes and legs...as well as your lungs! Dare you to try it! :)

Eating Healthy At The UP Commons

When talking about the college experience, often times one of the first things that comes to mind is the “freshman 15”. Most often this “freshman 15” is not restricted to your freshman year, but to your entire career as a college student; and what is to blame for this, your diet. As you get further and further into the year, especially around times of high stress such as midterm week and finals week, one of the first things we disregard is our diet. Instead of sticking to eating healthy and natural foods, we fall into the trap of midnight study sessions accompanied by pizza, soda and a bag of chips; something that is fast, quick and easy to eat, and on the go.

At most universities, a large majority of students eat at the cafeteria. In this video below, a couple of students explain why it is important to eat healthy, and their tips for doing so at the University of Portland Commons (aka the cafeteria).

How to: "Run Like You Stole Something"

Steve Prefontaine was one of the most inspirational, most determined, most talented American runners in history. He ran a smart race, a fast race and an all guts race.

“A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.” –Steve Prefontaine

At CrossFit Monrovia, they have the saying “run like you stole something,” meaning run as fast as you can and push yourself to run even faster in workouts or races. But how is that possible?

While running (i.e. cross country or track) may seem like one of the simplest, easiest sports, it actually requires skill and technique, along with a person’s self determination and motivation to log in the mileage necessary on a daily basis, to be a smart, efficient and great runner.

Being a competitive runner not only requires knowledge of the tricks of the trade, but also knowing how to take care of your body.

What do you need to know to have a good race?

Along with hydrating on the day of the race, and a couple of days prior to the race, it is also important to be sure you are eating healthy, staying away from midnight snacks, and getting plenty of sleep.

On race day, it is important to keep yourself in a positive mindset. As for the race itself, here are a couple of secrets.

(1) At the start of the race, do your best to position yourself up front, that way you can get a good strong start. This will help you set the pace for the remainder of the race.

(2) When you come to an uphill, do not slouch over, instead stand tall, lift your knees, and drive your hands through your pockets. This will make you much more efficient and will make that part of the run much easier.

(3) When you come to a downhill, use it; lengthen your stride and butt kick it all the way down (here is where you can pick up a lot of time).

(4) Blind turns, these are your best friends. When you come to a blind turn, serge ahead (speed up) for about 50 to 100 meters pass the turn. This allows you to lengthen your lead, without the person on your heels realizing you are picking up the pace. Once your opponent comes around the turn, it will seem like you are to far ahead and cause them to give up on trying to catch you.

(5) And on that final stretch, where you can see the finish line, kick it in, giving it all you have got.

“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli

To further improve your race time, watch the video below, which breaks down the mechanics of running efficiently, how to adjust your stride and win the race.