Plyometrics are exercises that are explosive movements that will not only build muscle but torch calories. They specifically target fast twitch muscle fibers and improve your power and agility. They are great for athletes looking to improve their times and performance, but can be an excellent addition to any fitness regime. Because they are anaerobic in nature and usually involve maximum efforts, they will boost your metabolism not only when doing the moves, but also in what is known as the after-burn effect, when your resting metabolism will be elevated for hours even after you’ve stopped exercising. The subsequent muscle mass that you build will further enhance the number of calories your body burns throughout the day because a pound of muscle consumes vastly more calories than a pound of fat.
Plyometircs for Exercise
Adding plyometrics to any regime needs to be done gradually and you need to be extra aware of your form through each move. Because they are powerful, almost all-out efforts, as you tire your body will be more apt to ‘cheat’ or not do the activity correctly and you could be more prone to an injury. Just be certain to take your time and also know that while you may not feel sore during the workout, you will definitely feel the effort later on, so start out with only one set and then work your way up to three sets that you can do three times a week with at lest a day of rest between them.
Plyometric Exercises
- Box Jumps: Find a box or raised stationary bench or step. Facing the box, load yourself by getting into a low squat and prepare yourself for a leap onto the box. Return to the ground and do this 10 times. As you advance, increase the height of the box.
- Single Leg Hops: Balance on one leg and jump forward as far as you can with each hop. Do 10 on each leg.
- Squat Jumps For Distance: Standing with feet just about shoulder width apart, lower into a deep squat and thrust yourself forward as far as you can. Think about a standing long-jumper. Do this 10 times.
- Star Jumps: Stand with your feet together and arms at your sides. Jump high off the ground and as you do so kick your legs out to the sides and lift your arms over your head. This moves looks something like a jumping-jack from your old PE days.
By: Caitlin Chock, Home Fitness Guru
