Plyometrics: A Jump Above the Rest
How Plyometrics Can Help You Reach Your Fitness Goals Faster
Apr 22, 2009
Plyometrics are defined as “any exercise in which muscles are repeatedly and rapidly stretched ("loaded") and then contracted (as in jumping high off the ground or in push-ups with a clap between them). The aim of plyometrics is to improve muscle power.”
They are specifically designed for improving reactive and explosive strength, and offer numerous benefits, including improved vertical leap, better sprinting speed, more explosiveness, improved ability to absorb force, and better agility.
This begs the question: if muscle power is not your focus, why even bother with plyometrics?
Muscle PowerMany people looking to lose weight don’t consider it a priority but it certainly can’t hurt. Plyometrics increase the number of fast-twitch muscles you have. These muscles help with power as well as explosive strength. If you do any kind of sports such as basketball or badminton where you are required to sprint or change direction without warning, you’ll notice a vast improvement in your game with the aid of plyometrics. Many safety experts also note that explosive strength can be helpful in cases of emergency when you may be required to run or lift items.
Injury PreventionBecause plyometrics often force your body to make fast changes in direction, they can actually help prevent injuries in real life. Once your body is used to sudden motion changes, it will adapt and will feel less stress the next time you are darting around on the tennis court. This form of training also improves balance and posture, which will decrease the odds of chronic back injuries.
Fat LossPlyometrics can be quite difficult to perform. Their high impact nature means that they require a lot of energy to perform. Since energy is just another word for calories, it is evident that a plyometric workout can burn quite a lot of calories in a short period of time. When you do numerous plyometric exercises, you will be in effect doing an interval workout (periods of high energy followed by rest periods). Interval workouts have been known to be the most effective for fat burning, not only because they burn the most calories during the workout but because they put your body in such a state of shock that it continues to burn calories hours after the workout is over.
Cardiovascular StrengthIn an age where heart disease is rampant, it is important to elevate your heart rate for at least 20 minutes per day. This high impact workout will get your heart racing, even between exercises, so that you are not only getting stronger, but healthier as well.
Many trainers say that the number one reason people don’t see results from their workouts is that they are not challenging enough. Plyometrics are challenging and can be done at the gym, at home or at the park. Moreover, they can offer benefits to everyone from the weekend warrior to the elite Olympic athlete.
While there is no question that plyometrics provide an excellent workout, it should be noted that they are an advanced option and should only be performed by those who have a good basic foundation of strength.
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