BREATH FLEXIBILITY INTO YOUR WORKOUT! More on Plyometrics!

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  • BREATH FLEXIBILITY INTO YOUR WORKOUT! More on Plyometrics!

     1basnik updated 2 months ago 4 Members · 6 Posts
  • HndsmKansan 

    Member
    September 22, 2021 at 9:19 pm

    So I talked about outdoor exercise and a little on Plyometric training in July, but thought I’d toss it out there again with fall and the cooler months coming along and the need to be active.

    Plyometrics isn’t for everybody and it can be stressful to joints to say the least. We recently did a “Trainer’s Corner” with our weekly fitness program with one of our recurring PhD’s as a guest. She’s always incredible. I copied this for some additional information:

    Introduction to Plyometrics

    By Alexandria Clearwater

    |February 26th, 2018


    |Exercise Programming
    When motivation slows down you can clear plateaus with plyometrics. I believe a lot of trainers working with the general public avoid plyometrics because they think it’s a training style only meant for athletes. However, this couldn’t be further from the truth. Explosive movement is applied in all walks of life.

    From Grandpa jumping out of his seat to catch a falling grandchild, to the middle-aged woman leaping over a rain puddle. All people should have the ability to produce powerful movement to maintain overall fitness and independence. Not to mention all the other amazing benefits, but we’ll get to those in a moment.

    sneakers

    What is Training with Plyometrics?
    “Plyometrics can be thought of as exercises that train the fast muscle fibers and the nerves that activate them, as well as reflexes, and include a variety of hopping, jumping, and bounding movements” (William P. Ebben)

    These types of exercises are designed to improve speed, power, and function of the nervous system. In the definition alone one can see these exercises are meant for everyone, not just athletes. All of your clients would benefit from improvement with their power, reflexes and a higher functioning nervous system.

    Exercise Examples
    – Box Jumps

    – Depth Jumps

    – Single Leg hops

    – Hop Scotch Ladder

    – Tuck Jumps

    – Skaters

    These are just to name a few. Read Plyometrics Exercise and Programming to learn more about how these fit into your routines.

    Are Plyometrics a Cardio Workout?
    plometrics

    Quite simply, no, they are not cardiovascular exercises. This is a common misunderstanding from the general public and from some fitness professionals. It’s understandably confusing considering jumping and bounding exercises significantly elevate heart rate. However, the energy pathways and purpose between cardio and plyo’s are different.

    Plyo’s work off of two energy pathways, the Creatine Phosphate system and the Lactic Acid system – both of these being anaerobic. Then you have cardiovascular training which works within the aerobic system.

    The main purpose of cardio training is to strengthen the muscles involved with respiration and the heart, while the main purpose of plyo’s is to improve power and speed. There is also a difference in muscle fibers being trained. Plyo’s work by improving strength and efficiency of Type II fibers, while cardio leans towards employing Type I endurance fibers.

    Supplementing your client’s cardio routine with plyo’s can be a good idea, but not completely replacing it. There are many health benefits found in true cardio workouts that cannot be attained through plyo workouts.

    You don’t have to leave plyos to the athletes, boost your clients next session with some of these previously mentioned methods.

  • IntenseGuy4u

    Member
    September 22, 2021 at 9:51 pm

    As a beginner exercising my favorite is box jumps but it’s true it isn’t for all. I was warned I could be injured or something worst I enjoy a lot doing it. It’s adrenaline for me.

    • HndsmKansan 

      Member
      September 22, 2021 at 9:53 pm

      Good for you! I need to do more of it, we can do it at the East YMCA (where I work out), but have done my work mostly outside. Keep up the awesome work!

  • Aussieguy

    Member
    September 25, 2021 at 12:59 am

    Thanks so much for this. I started yoga about 12 months ago and found the discipline of breathing to be so useful when doing higher intensity activity including hill riding.

    • HndsmKansan 

      Member
      September 25, 2021 at 6:25 am

      I’m so glad you have found it helpful!

  • 1basnik

    Member
    October 1, 2021 at 8:32 am

    Truly helpful that you indicated the wonderful systematic work in plyometrics — the Russian and eastern european consistency in this is attributed to their sports’success last century as one reads about (if this is anecdotal , then correct me )

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