We live In the age of Youtube, Google, and we are trying to do too much too soon. Especially when It comes to working out.
For those of you that don’t know what I am talking about Plyometrics (Plyo) for short. Plyometrics Is also known as “jump training”. Actually, we did plyo as kids remember hopping, skipping, and jumping around the playground? The exercises you do with plyometrics mimic those dynamic moves. For Instance, you can do plyometrics to help train for basketball, volleyball, tennis, or any other activity that uses explosive movements. You’ll do a series of jumps and hops, like jump squats or one-leg hops. You might jump up and onto a box or bench, or jump over cones. Some moves will be faster than others.
Every time you land from a jump, your muscles get a stretch. That gives your next jump even more power. The combination of stretching and contracting your muscles whips them Into shape. You won’t do plyometrics every day, because your muscles will need a break from all that jumping. If you’re not active now, you may need to start working on your basic fitness first and later have a pro show you or a trained professional how to do the moves, so you don’t get Injured.
Benefits Of Plyometric
The benefits of plyometrics Is pretty long. The main goal Is to train for maximum force production, which means this type of training will lead to Improvements In power, strength and, ultimately, performance. Plyometrics are also an effective way to increase levels of aerobic and anaerobic fitness, agility, stability, mobility, and flexibility. Basically, all facets of your performance will be enhanced with plyometric training.
Additional benefits of plyometrics, fat loss. As mentioned before, plyometrics consist of quick explosive movements, which means your body has to work hard to complete every single rep. What happens when you work hard? You burn calories and fat, that’s what. The high-intensity nature of plyometric training places It In the highest tiers when It comes to fat loss. In fact, research has found this type of high-intensity exercise to be more effective at reducing abdominal and subcutaneous (under the skin) fat than other types of exercise.
You may find that the number on the scale drops after a few weeks of training with beginner plyometrics fat loss. But, please, don’t freak out If It doesn’t ( us women often get upset when you don’t see the scale moving the way we want I’m telling you It’s okay. I weight the same but I’m much toner.) We all respond to exercise differently…you may be gaining muscle while simultaneously losing fat so your weight won’t respond as expected. But your physique will definitely improve and your clothes will begin to fit better. Just make sure to give It time…I’m pretty sure you’ll be happy with the results. Plyometric exercises for weight loss should Include quick, powerful movements to get your heart rate up and your muscles working
What to Expect
Increase In popularity, beginner plyometrics can now be found in many gyms across the country. Some gyms are plyo-specific with all training revolving around those explosive movements. Of course, CrossFit Implements plyometric training Into a substantial amount of Its programming. Traditional gyms are beginning to offer beginner plyometrics through specific classes offered throughout the week. A plyo workout Is mostly bodyweight, especially for beginners, working out at home Is totally doable. If you’re unsure of how to do the exercises or just prefer to be guided through a workout, then classes may be a good choice. During a plyo workout class, you can expect the Instructor to guide you through a variety of plyometric exercises for weight loss that will likely kick your butt, but It’ll be worth it and you won’t get bored. I’ll be honest muscles will hurt that you didn’t even know existed!
Plyo doesn’t specifically target your core. Plyo Is more of a full body workout that uses your weight. If you are looking to get abs then you will have to do core strengthening separate.
Flexibility: Yes. This workout is based on a combo of contracting your muscles and stretching them, which Is great for flexibility.
Aerobic: No. It’s not considered an aerobic workout, but If you repeat your jumps without pausing, for about 30-60 seconds at a time, your heart rate will go up.
Strength: Yes. This workout Is all about boosting your muscle power.
If you have any health conditions It Is best to check up with your doctor first. It’s always Important to check In with your doctor before starting a new exercise program. If you have diabetes, you may need to make some changes to your diabetes treatment plan, based on how many calories you are burning. Plyometrics Is not for you If you have any diabetes-related nerve damage, as this will make you more likely to get Injured. Do you have arthritis or other bone or joint problems? Plyometrics Is not a good choice for you. Look for a workout that can help strengthen your muscles without stressing your joints.
Plyometrics Is also not for you if you are pregnant. Your belly’s growing size will throw off your balance. You could fall or get Injured. The weight of your growing baby stresses your knees and ankles, and jumping adds even more stress. Ligaments that help stabilize your joints grow a little laxer during pregnancy, making Injuries more likely. If you have any physical limitations, choose other strength-building exercises that will be safer for you.
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