Burn more fat with plyometric exercise
When exercising at a fitness center, have you seen some people who exercise while jumping up and down boxes? Or you might see it throw and catch the ball while moving actively? Well, this workout is called plyometric exercise. Actually, what is plyometric training and what are the benefits? find out more in the following article.
Simply put, plyometric training is a type of exercise that requires you to jump or move actively. This exercise can be done without or with a tool, for example jumping on a box to box, jumping rope, squatting while holding a ball, and so on.
Because plyometrics is dominated by repeated jumping movements, your body will rely a lot on leg strength. This movement is useful for increasing the stretch reflex on your feet.
Every time you land from a jump, the thigh muscles will stretch and then contract again for the next jump. As a result, the second jump and so on will be much higher and stronger.
Plyometric exercises offer many benefits for body health. Usually, athletes use this training to exercise agility and strength, especially in the legs and joints.
In addition, plyometric exercises can also be used as a cardio exercise option. The reason is, this type of exercise can burn 10 calories in just one minute compared to other cardio as reported from Shape.
The more routine you do this exercise, the more your body will get used to moving agile. Your body becomes more adaptable and skilled when doing other types of exercise, whether it's cardio exercise, strength training, or even daily activities. You are also not easily injured after exercise.
As with other types of exercise, there are a number of things you must pay attention to before doing plyometric exercises. Remember, this exercise includes high intensity exercise which is very vulnerable to the risk of injury.
Therefore, you are not recommended to do plyometric exercises directly without doing other exercises first, for at least seven months.
If you don't try exercising regularly, your body muscles (especially your legs) will be shocked when you receive a lot of pressure from plyometric exercises. The risk of injury cannot be avoided.
For starters, try to exercise regularly beforehand so that your body is better prepared and fit. For example by jumping, squatting, and so on. If your body is used to it, do a combination of cardio exercise and strength training before you turn to plyometrics.
The first thing you should do before plyometric exercise is to warm up for at least five minutes. The goal is to warm and prepare your body before starting exercise.
Make sure you have used the right equipment, including socks and comfortable sports shoes. Not only does it make exercise more comfortable, it can also help reduce the risk of injury during exercise.
Choose a surface that is not too hard to do plyometrics, such as wooden floors, gym floors, or jogging tracks rather than on the concrete surface.
Remember, plyometric exercise is a type of high intensity exercise. So, you have to do it carefully so you don't get injured.
When you jump, pay attention to your feet when landing. Avoid stamping hard when touching the ground. Keep your toes touching the soil first carefully, then immediately followed by the heel.
To avoid confusion, you can practice first with light jumps. If the technique is correct, you can only try plyometric exercises with the help of a personal trainer.
Don't wait until your body is exhausted, then decide to stop plyometric exercise. In fact, you still have to be consistent with exercise time. So, if plyometric exercise has been done for 15 minutes but your body still feels fit, keep stopping this exercise and get a break immediately.
For example like this. After heating for 5 minutes, jog for 5 minutes. Start doing plyometrics by jumping on the box for 1 minute, then jogging again for 5 minutes to relax your body.
After that, give a little pause to catch your breath and maintain your body's balance before starting training again.
Simply put, plyometric training is a type of exercise that requires you to jump or move actively. This exercise can be done without or with a tool, for example jumping on a box to box, jumping rope, squatting while holding a ball, and so on.
Because plyometrics is dominated by repeated jumping movements, your body will rely a lot on leg strength. This movement is useful for increasing the stretch reflex on your feet.
What are the benefits of plyometric training?
Plyometric exercises offer many benefits for body health. Usually, athletes use this training to exercise agility and strength, especially in the legs and joints.
In addition, plyometric exercises can also be used as a cardio exercise option. The reason is, this type of exercise can burn 10 calories in just one minute compared to other cardio as reported from Shape.
The more routine you do this exercise, the more your body will get used to moving agile. Your body becomes more adaptable and skilled when doing other types of exercise, whether it's cardio exercise, strength training, or even daily activities. You are also not easily injured after exercise.
Pay attention to this before trying a plyometric exercise
As with other types of exercise, there are a number of things you must pay attention to before doing plyometric exercises. Remember, this exercise includes high intensity exercise which is very vulnerable to the risk of injury.
Therefore, you are not recommended to do plyometric exercises directly without doing other exercises first, for at least seven months.
If you don't try exercising regularly, your body muscles (especially your legs) will be shocked when you receive a lot of pressure from plyometric exercises. The risk of injury cannot be avoided.
For starters, try to exercise regularly beforehand so that your body is better prepared and fit. For example by jumping, squatting, and so on. If your body is used to it, do a combination of cardio exercise and strength training before you turn to plyometrics.
Guidelines for doing plyometric exercises that are correct
Warming up
The first thing you should do before plyometric exercise is to warm up for at least five minutes. The goal is to warm and prepare your body before starting exercise.
Use equipment
Make sure you have used the right equipment, including socks and comfortable sports shoes. Not only does it make exercise more comfortable, it can also help reduce the risk of injury during exercise.
Choose a surface that is not too hard to do plyometrics, such as wooden floors, gym floors, or jogging tracks rather than on the concrete surface.
Pay attention to your feet when landing
Remember, plyometric exercise is a type of high intensity exercise. So, you have to do it carefully so you don't get injured.
When you jump, pay attention to your feet when landing. Avoid stamping hard when touching the ground. Keep your toes touching the soil first carefully, then immediately followed by the heel.
To avoid confusion, you can practice first with light jumps. If the technique is correct, you can only try plyometric exercises with the help of a personal trainer.
Consistent with exercise time
Don't wait until your body is exhausted, then decide to stop plyometric exercise. In fact, you still have to be consistent with exercise time. So, if plyometric exercise has been done for 15 minutes but your body still feels fit, keep stopping this exercise and get a break immediately.
For example like this. After heating for 5 minutes, jog for 5 minutes. Start doing plyometrics by jumping on the box for 1 minute, then jogging again for 5 minutes to relax your body.
After that, give a little pause to catch your breath and maintain your body's balance before starting training again.
