Wednesday, June 24, 2015

Plyometrics !

If you want to add more energy to your exercise routine, what you need is plyometric training. Plyometrics are also called plyos, and they consist of powerful and fast movements. These exercises improve the working of your nervous system and thus improve your overall performance in sporting events.

They involve relaxing and contracting muscles in fast sequences, making use of elasticity, innervations, and strength of tissues and muscles that are involved in running faster, jumping higher, and throwing farther. Thus plyometrics are especially useful for track and field athletes. Plyos raise the force and speed of your muscle contractions, leading to higher explosive power that is needed in sports activities. A true plyometric exercise must contain a fast loading phase. That is, for the stretch reflex (i.e. myotatic reflex) to invoke a powerful contraction, it must occur extremely fast.

As your muscles become bigger, stronger and improve in its endurance capabilities, you will burn calories at a higher rate. Plyometric exercises would increase your metabolism so you will burn more calories even when you are at rest. Since muscle maintenance needs more energy than fat maintenance, you will burn more calories with each activity.

Plyometric treaining does not require you to buy any such equipment. You can use the things that are lying around your house and complete your exercise routine with them. And because they don't require much equipment plyometrics can be calibrated according to anyone’s needs. You can jump on trampoline or use a jump rope. You can even get two platforms and jump on them back and forth. The right plyometric training would depend upon your needs and your fitness level according to your goals.

Plyometric training has received some bad press. Inappropriate use of plyometric training has been associated with various forms of "over-use" injuries, especially in the lower extremities (e.g. patellar and Achilles tendinitis and plantar faciitis). This type of training, especially when done at a high intensity, is a high-risk endeavor (i.e. high returns but at high risk). Like any other high-risk maneuver, high intensity plyometrics should not designed or performed without the supervision of a professional overseeing the training, and response, to the exercise protocol.Be sure to always be aware of your body and how you are moving to ensure safe range of motion and support.

A good plyo circuit to try out !!

Complete this circuit 8 times with 30 seconds rest in between. Make sure there are no more than 30 jumps in the workout series for one round !

***set up 4 high hurdles to hop over, then into 4 box jumps of various heights, then 4 cones to laterally hop to. See the Video in the references to get a visual of the workout.

References:

http://www.bodybuilding.com/fun/ss4.htm
http://www.elite-athletic-performance.com/plyometric-training.html
http://www.fitnessrxwomen.com/training/training-videos/bikini-ready-with-justine-munro/bikini-ready-video-2/



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