At the age of 50, managing a high burpee count places you in the fitness bracket exceeding 90% of your contemporaries.
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For those over 50 seeking a full-body workout that challenges strength, coordination, and endurance, look no further than the humble burpee. This misunderstood exercise requires mental fortitude, and mastering it can be a testament to one's fitness.
According to a trainer cited by Eat This Not That, the recommended number of burpees in a 1-minute max-rep test to be considered fit at 50 years old varies by gender and fitness level.
| Fitness Level | Men (50+) Burpees/1 min | Women (50+) Burpees/1 min | |----------------|-------------------------|---------------------------| | Elite | 20+ | 18+ | | Excellent | 17–19 | 15–17 | | Good | 13–16 | 11–14 | | Average | 10–12 | 8–10 | | Below Average | <10 | <8 |
To reach the "Excellent" level, men should aim for at least 17 burpees in a minute, while women should aim for at least 15. Achieving 20+ burpees for men or 18+ for women is considered "Elite," placing one among the fittest in their age group.
For those with joint issues or injuries, modified lower-impact burpees can be used to train safely and improve over time. Variations include the step-back burpee, incline burpee, push-up-free burpee, no-jump burpee, and the no-jump step-back burpee.
The classic burpee involves a squat, kickback, push-up, return, and jump. Each repetition challenges the legs, core, upper body, and cardiovascular system, training the body as a unit and forcing movement with purpose, speed, and control.
Boosting burpee performance can be achieved through exercises such as bodyweight squats, push-ups, planks and mountain climbers, jump squats, step-ups or box jumps. These exercises help improve strength, mobility, and endurance, making burpees more manageable and increasing the number that can be completed in a minute.
In conclusion, burpees are an excellent exercise for those over 50 seeking a challenging workout that improves overall fitness. By focusing on proper form, control, and full range of motion, individuals can work towards the recommended benchmarks for their age and gender, and even become elite among their peers.
- To further enhance health-and-wellness and fitness-and-exercise, consider incorporating exercises such as bodyweight squats, push-ups, planks, mountain climbers, jump squats, step-ups or box jumps into your routine, as they can boost burpee performance.
- For those with joint issues or injuries, fitness-and-exercise options like the step-back burpee, incline burpee, push-up-free burpee, no-jump burpee, and the no-jump step-back burpee can provide a safer and modified approach to maintaining a health-and-wellness regimen while improving over time.
- The science behind burpees reveals that their full-body nature challenges the legs, core, upper body, and cardiovascular system, making them a valuable tool in the field of health-and-wellness and fitness-and-exercise, especially for individuals over 50.
