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Hop, Skip And A Jump To Strength
Plyometrics - they are as old as the hills. High-energy bursts
of activity such as jump roping (supposedly dating back to
Egypt's Mesopotamians) jumping jacks and of course the jump
shot! I remember these exercises as a staple in my childhood
P.E. classes and now as a fitness-oriented adult, they still
bombard me regularly in my various cardio classes. What makes
these forms of exercise so long-lasting? Though jazzercise,
slide and even step classes have dwindled through the years to
make way for newer ways to sweat, these exercises have
maintained their popularity and continue to resurface in the
most up-to-date fitness trends at your local gym. While some
athletes may fulfill an hour-long exercise session with
plyometrics (a technique to sharpen their skills within a
specific sport), the average fitness enthusiasts will use them
to simply supplement a resistance or cardio workout.
The Plyometrics form of exercise utilizes explosive movements
that increase muscular strength through the pairing of speed
with power. While many plyometric moves include jumping, it is
not merely the jump that results in strength gain. It is when
you begin the drill with a precursor such as the squat, slight
or exaggerated, and then launch your body upwards with speed.
Think of a slingshot. The tighter and longer you pull the band
toward you, the farther and more powerful the shot will execute.
Similarly, when you begin to sit back for the squat, this
applies a nice long stretch to your hamstrings. When you
elongate the muscle fibers through this action, the tighter the
hamstring will contract upon the jump. Plyometrics uses these
two phases, the eccentric phase followed by an immediate
concentric phase, to acclimate the muscular system to the use of
high intensity expulsion of strength. The main idea when
performing
the plyometric is to create good recovery time for
the sake of endurance, which results in the ability to
repeatedly execute the movement without fatigue. What better way
to kill two birds with one stone during your time allotment for
exercise, since most plyometrics can be considered cardio and
resistant training.
As with any exercise, there are some cautions to performing
plyometrics. Be sure to wear proper footwear with adequate ankle
support. Since most of the moves will subject the ankles to
jarring, it is imperative that they are well stabilized. Also,
as with any classic aerobic exercise, it is important the turf
you are exercising on is geared toward shock absorbency. A gym's
raised wood floor or exercise mats with atleast one inch or more
of padding are usually accessible with a fitness membership. Do
not think of beginning a plyometric fitness routine in your
garage or in your home on carpet as you could be performing on
concrete, which can do more harm than good in the long run.
As with any fitness plan, always begin plyometric training with
a good warm-up and end the routine with a gradual cool down and
stretch. And if you happen to be a mom of rambunctious children,
especially consider the use that plyometrics in your workout
since it coordinates well with your daily demands and exposure
to moves such as the catch, fetch, jump and grab!
About the author:
Sherri L Dodd is the creator and author of Mom Looks Great - The
Fitness Program for Moms. She is an ACE-certified Personal
Trainer, Lifestyle & Weight Management Consultant and Kickboxing
Instructor with over fifteen years of exercise experience. She
has lectured to groups on her fitness plan and is a freelance
writer on the topics of fitness and general nutrition as well as
the humorous side of motherhood.
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