Be honest. There’s probably at least one exercise that makes you cringe and groan. You know the one that makes you want to quit your workout and run out of the gym as fast as possible. Some exercises like burpees or planks feel a little too much like punishment.
But hear us out. There’s some truth behind the saying what doesn’t kill you makes you stronger. Avoiding exercises because you hate doing them or they’re difficult might mean that you’re missing out on important strengthening or other benefits. It’s time to put these dreaded exercises back into your workout. Here’s why.
1. Burpees
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Burpees are likely the most dreaded exercise on the planet. Between making you feel like you’re going to lose your lunch, to feeling like you can’t go on after only a handful of them, burpees have a distinct toughness that even athletes fear.
But it may be time to end your burpee boycott. High intensity exercises like burpees . A recent study in PLOS One found that participants who did a total of 30 minutes of high intensity interval exercise each week improved their fitness and muscle function just as much as participants who did 150 minutes of steady, moderate intensity exercise each week.
“The burpee is definitely everyone’s most hated [exercise], but it’s so good,” said Beka Badila, a trainer in Los Angeles with a decade of experience. Despite her clients’ whining, Badila continues to incorporate burpees into her workouts because they are a great full body exercise that not only strengthens, but also raises heart rate and burns more calories than lower intensity exercises that work the same muscles.
Still not convinced? Vigorous exercise like burpees may decrease your risk of early death according to a recent study in JAMA Internal Medicine.
2. Planks
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Planks are fine for the first 10 seconds. But every millisecond after that seems to stretch on endlessly. Instead of skipping them or “modifying” (i.e. lying down) every time your trainer turns around, it’s time to get on board.
Planks are the one exercise that everyone should be doing according to Badila.
“They strengthen your entire core, and your core is the most important part of any move you do. If you are moving properly, you are going to engage your core,” said Badila. “[Planks] are so important and so good for you, but they are challenging.”
The mental challenge is extreme. There’s nothing to distract you from the fire in your abs or the shaking of your arms. But planks help train your core to do what it was designed for: To stabilize the body. PJ Nestler, a performance coach who has worked with athletes in the NFL, UFC, NHL, and MLB, recommends mixing it up and doing side planks, planks on a stability ball, and planks where you move your upper body in circles, rock back and forth, or go front and back to fully challenge the core and keep things interesting.
“Anything where you are challenging that plank position but you are still keeping your core stable is an excellent way to train your core,” said Nestler. “[Plank-based exercises] are going to help protect your spine, help give you better abdominals, and help everything look better, but also keep your spine safe and train your core the way it’s designed to function in performance, sports, and in life.”
3. Bulgarian Split Squats
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The booty burn from Bulgarian split squats can be intense! They can also feel awkward or be challenging to set up correctly if you aren’t used to doing them. But they are great for working your legs independently and targeting muscle imbalances.
It doesn’t take much to feel these because you are supporting your body weight on your one leg as you squat up and down. Nestler uses them to increase single leg strength, improve explosiveness, and help prevent injury.
“Bulgarian split squat is one of my favorite lower body injury prevention exercises because it develops strength and control on a single leg through a specific range of motion that’s very applicable to sports,” said Nestler.
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http://www.healthline.com/health/dreaded-exercises-and-why-they-are-good-for-you?utm_source=zergnet.com&utm_medium=referral&utm_campaign=zergnet_1731102#4
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