Medical Video: Sports Endurance Workout - Stamina, Speed, and Agility Workout
When you exercise in a fitness center, have you ever seen some people who exercise while jumping up and downboxor box? Or you might see him throw and catch the ball while moving actively? Well, this sport is called plyometric exercise. Actually, what is plyometric exercise and what are the benefits? Come on, find out more fully in the following review.
What is pliometric exercise?
Simply put, pliometric 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 up the box orbox, jump rope, squattingwhile holding the ball, and so on.
Because pliometrics is dominated by repetitive jumping movements, your body will rely heavily on leg strength. This movement is useful for increasing stretch reflexes on your feet.
Every time you land from a jump, your 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.
What are the benefits of plyometric exercise?
Plyometric exercise offers many health benefits. Usually, athletes use this sport to exercise agility and strength, especially in the legs and joints.
In addition, plyometric exercises can also be used as an option for cardio exercise. The reason, this type of exercise can burn 10 calories in just one minute compared to other cardio sports, as reported by the Shape page.
The more routine you do this exercise, the more your body will get used to moving agile. Your body becomes more adaptable and smart when doing other types of exercise, whether it's cardio, strength training, or even daily activities. You also do not easily experience injury after exercise.
Look at this before trying out plyometric exercises
Just like other types of exercise, there are a number of things you should pay attention to before doing plyometric exercises. Remember, this exercise includes high-intensity exercise that is very vulnerable to the risk of injury.
Therefore, you are not advised to immediately do plyometric exercises without doing other sports first, at least for seven months.
If you don't try the exercise routine first, your body muscles (especially the legs) you will be surprised when you receive a lot of pressure from plyometric exercises. The risk of injury cannot be avoided.
For starters, try to exercise regularly first so that your body is more ready and fit. For example, with jump training, squatting, etc. If your body is familiar, do a combination of cardio and strength training before you switch to pliometrics.
A guide to performing correct and safe plyometric exercises from injury
The first thing you should do before pliometric exercise is to warm up for at least five minutes. The goal is to heat up and prepare your body before starting exercise.
2. Use sports equipment
Make sure you are wearing the right sports equipment, including comfortable socks and 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 pliometrics, such as wood floors, gym floors, or jogging track than on the surface of the concrete.
3. Pay attention to your feet when landing
Remember, pliometric 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 stomping hard when you touch the ground. Keep your toes touching the ground carefully, then immediately follow the heel.
In order not to be confused, you can practice first with light jumps. If the technique is correct, you may only try plyometric exercises with help personal trainer.
4. Be consistent with sports time
Don't wait until your body is exhausted first and then decide to stop plyometric exercise. Instead, you still have to be consistent with the time of the sport. So, if pliometric exercise has been done for 15 minutes but your body still feels fit, stop this exercise and take a break immediately.
An example like this. After warming up for 5 minutes, do jogging for 5 minutes. Start doing pliometrics by jumping upbox for 1 minute, then jog again for 5 minutes to relax your body.
After that, give a little pause to breathe and maintain your body balance before starting to practice again.