Have a Cold? Do Burpees!  

by Dr Jeff Godin, Ph.D., C.S.C.S., and Director of Spartan Coaching

We have previously discussed the value of the Burpee as it relates to physical fitness (read this blog). The Burpee may also be your best defense against infections.

The lymphatic system is a network of vessels and glands that carry fluid from tissues back to the blood stream. The lymphatic system plays an important function in re-circulating immune cells back into the blood stream and tissue where they protect the body from foreign invaders. The lymphatic system is often called the second circulatory system and is equally as important. However, unlike blood, lymphatic vessels and the lymphatic fluid contained within them do not have a pump to help circulate the fluid.

The lymphatic system relies on the effects of gravity, breathing, and skeletal muscle contraction to help keep the fluid moving throughout the system. Without the movement of the fluid the immune system is compromised. The Burpee takes advantage of all three of these methods and may be a sure fire solution to facilitate the movement of fluid throughout the system.

The Burpee utilizes the muscles of the upper and lower body. The muscles in the extremities contract and relax in a cyclical fashion, massaging the lymph vessels and facilitating the movement of lymph fluid. The high metabolic demand of the Burpee stimulates deep breathing. The constant changes in pressure in the thoracic cavity versus the abdominal cavity during deep breathing stimulates the flow of lymph though the system. Also, although not tested, it is reasonable to believe that the rapid changes in posture from the vertical position, to the horizontal prone position, and then back to the vertical position also facilitates the movement of fluid through the lymphatic system. The constant
change in body position changes the hydrostatic pressure within the lymphatic system. Fluid movement undoubtedly occurs with changes in hydrostatic pressure. Have you ever stood up fast and felt “light-
headed”? That is the result in a drop in hydrostatic pressure in the circulatory system; the blood has “dropped” into the lower extremities. Conversely, if you hang upside down for a second, the blood accumulates in the thorax and head. Essentially lying down and jumping up has the same effect, there is rapid movement of blood and lymphatic fluid through their respective vessels.

A recent paper by Lisa Hodge published in the International Journal of Osteopathic Medicine suggests that manual Lymphatic Pump Techniques enhance immunity and may protect against pneumonia. The Burpee acts in similar fashion, accelerating the pumping action and increasing movement of lymph through the system. The Burpee reigns as the exercise champ!

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by Carrie Adams

We’re back with another installment of some of our biggest stories of 2012!  Not surprisingly, many of our top 10 blog posts dealt with, what else, training and nutrition!  Spartans commit to a healthy way of living and it was clear that our community was paying attention and getting it done.

Some of our biggest blog posts of the year were centered around how to get fit and how to eat right.  In addition to providing resources on our blog, at Spartan HQ, we are trying to make it even easier to get these tips delivered to you, so if you want our daily WOD delivered directly to your inbox for FREE, click HERE.

Here are our three biggest training posts of 2012!

Breaking down the Warm-Up: As our own Spartan Coach manager Jeff Godin, Ph.D. CSCS always says, “Always start your workout with a warm-up.” Although flexibility and unrestricted movement may be important for long term injury prevention, static stretching and flexibility exercises are not an important part of a warm-up. Stretching moves a joint through its full range of motion, however it does this passively and does very little to increase the temperature of muscle. The warm-up should be active and move the joints through their full range of motion. The warm-up progresses from low intensity towards high intensity. For some, the warm-up may actually have them gassed by the end. The benefits of a warm-up include; increased tissue temperature, tissue compliance, energy metabolism, movement efficiency and reduced tissue stiffness. The warm-up can also be used to reinforce fundamental movement mechanics related to speed and agility. The warm-up should emphasize proper foot placement to promote acceleration and prevent deceleration.  Read the rest of the post by clicking HERE.

Spartan Ab 300:  In this post, Dr. Jeff gives a great ab workout for the ages!  300 reps never felt so good!  Click HERE for the full workout and breakdown.

Buck Furpee Day:  The burpee is quintessentially Spartan in that there is nothing wasted in the activity.   It carries with it efficiency,  and, therefore, concentrated effectiveness.  When you train, focus on training – don’t over-complicate things.  When in doubt, do burpees.  How did Buck Furpee Day go down?  Click HERE and find out.

Spartan Race Nutrition:

It should come as no surprise that training, while a critical piece of the Spartan equation, it isn’t everything.  You need the right fuel to get that Spartan body and keep moving!   Whether your goals are to lose weight, get lean, or perform better, nutrition has to be a part of your plan.  And if you’re not sure where to start and you want some help from the Spartan team, we have good news!  Just like our daily WOD’s we offer FREE daily Food tips and recipes as well.  Simply click HERE to get signed up for yours!

Eat to Live: Spartan Performance Nutrition: Not sure what to eat the night before a race?  This popular blog post solves that problem with ease!  Our own Spartan Champion and Chick Rose-Marie Jarry provides her favorite recipe for a pre-race trio.

Click HERE for the full recipe.

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by Carrie Adams

Our Top Ten Blog Posts of 2012 span a variety of topics.  Yesterday, we introduced you to #10, a blog by our own Chris Davis who left Atlanta and came to Spartan HQ in Pittsfield, VT to live, work, and train with our staff and founder Joe Desena.  He lost over 400 pounds and completed the Spartan Beast, and earned his Trifecta Tribe status.  No small feat!  In today’s recap of post #9 we revisit something that has made Spartan obstacles famous (errr, maybe infamous is a better word.)

In a word: Burpee.

Missing a Spartan Obstacle doesn’t mean that you just mosey on your merry way, it means that you owe 30 burpees before you are to continue.  Here, our very own Dr. Jeff goes over the Muscular Analysis of the burpee.   If you don’t know Dr. Jeff, you should.  He’s greatly responsible for the success of the Chris Davis Project and is also leading the charge on the Spartan Coaching program.  He also routinely participates in the Spartan Death Race, because, well, that’s what happens when you work for Spartan Race.

From the drop to the ground through each phase of the movement, the body positions are described in detail to ensure that from the elite athlete to the newcomer, everyone can see the proper form associated with the burpee.

Read more HERE.

Interested in coaching the Spartan Way?  Click HERE to learn more.  Finally ready to get signed up?  Click HERE. 

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