Plyometric Training – The Do’s and Don’ts

Plyometric Training – The Do’s and Don’ts

Are you curious about plyometric training and wish to give it a try? But, are clueless as to what it is? Have your friends or colleagues raved about the benefits it has provided? Well, you can avail these benefits as well. Here is a detailed breakdown of what plyometric training is and how you can make the most of it in no time! Read ahead to learn all about it.

What Is Plyometric Training?

Plyometric Training consists of explosive movements done using the body’s own weight. It is also commonly known as jump training. It involves high impact aerobic exercises that seek to build speed, agility, and strength. In a nutshell, plyometric training combines intervals of quick movements where your muscles exert the maximum amount of force, followed by longer periods of rest for recovery.  It is different from ballistic training which involves throwing heavy weights or jumping while carrying weights. This is why plyometric training is a quick way to burn calories when out on a holiday, it requires no equipment and can be done within 20 minutes.

Some of the exercises involved in plyometric training are as follows. You may be familiar with most of them already.

• Jumping jacks
• Lunges
• Burpees
• Banded sprints
• Box jumps
• Jump squats
• Jump rope
• Lateral hops and more

The Benefits Of Engaging in Plyometric Training

In recent years, plyometric training has become quite popular. Fitness trainers and people who have physical activity as part of their daily routine have had a to say about plyometric training. It has helped them build stamina and reach their fitness goals in a short period of time.

Here are some of the benefits plyometric training can provide.

• Helps improve coordination and balance
• Sharpens cognitive development as it improves nervous system functionality
• Boosts metabolism, thus aiding in weight loss
• Helps build muscle and strength
• Improves overall fitness and stability
• Develops cardiovascular endurance
• Helps your body become more flexible
• Require little to no equipment

The Do’s of Plyometric Training

plyometric training requires strong willpower and determination. Patience to get each set and rep right is the main aim here. You don’t want to rush into it. Here are some of the dos of plyometric training that can help you reach your fitness goals sustainably.

• Consume a well-balanced diet and keep yourself hydrated while engaging in regular plyometric training
• Focus on doing low reps with high quality
• Always start with the basics and slowly build up
• Remember to keep an eye on the quality of reps and not the quantity
• Make sure to let your muscles rest for 1-2 days between each plyometric training session
• Keep an eye on your alignment and form to minimize the risk of injury
• Limit plyometric training to three times a week

The Don’ts Of Plyometric Training

If you are someone who is new to physical exercise and wishes to try out plyometric training, then there are a few things you should be wary of. Firstly, if you have any underlying health conditions, it is best to discuss your options relating to plyometric training with your medical practitioner first. Certain diseases such as high blood pressure, heart disease, or high cholesterol do not always sit well when combined with plyometric training. Instead, opting for low intensity workouts in such cases would be better.

Similarly, if you have diabetes, then there are certain changes in your eating habits that you might have to accommodate. This is because if you have any nerve damage induced by diabetes, the chances of injury during plyometric trainingare high. This is something you definitely don’t want as a result of engaging in exercise!

Apart from this, if you have arthritis or bone and joint problems, plyometric training can place stress on your joints. The same is the case for pregnant women. Since plyometric training requires balance, the chances of straining your ankles and knees are high. Thus, it is better to engage in yoga or low intensity workouts when pregnant.

Here are some additional aspects of plyometric training that you should keep in mind.

• Avoid engaging in plyometric training for more than 25 minutes
• To ensure you maximize the benefits from plyometric training, head on over to a gym where trainers certified in plyometric training are available
• Make sure you work out on an even and smooth surface to avoid injury
• Don’t forget to do a warm-up before getting started. This helps minimize muscle tear
• Don’t over-exert yourself. Take short breaks in between when you initially start off

The drawback:

In addition, there are some disadvantages of plyometric training as well. Since the exercises are strenuous on the joints, chances of bone injury and muscle tear are high. In many cases, the intense amount of friction caused in the knees can lead to bad knees as well.

The Key Takeaway

Plyometric training has several benefits of which you can experience all when done right. This is why it is important to follow the cues and instructions carefully. Having a personal trainer by your side till you are well equipped to work out on your own is important. You don’t want to end up with a sprained ankle or sore muscles after the very first session. So, if you are interested in getting on board and giving plyometric training a try, head on over to your nearest fitness studio and sign up today! Trust us, once you get the hang of it and sweat it out, you are sure to see a boos tin energy right away!