Plyometric exercises, cardio exercises that make the body agile and energetic

When exercising in the fitness center, have you ever seen some people who exercise while jumping up and down box or box? Or you might see him throwing and catching the ball while actively moving? Well, this sport is called plyometric training. Actually, what is plyometric training and what are its benefits? Come on, find out more fully in the following review.

What is plyometric training?

Source: Verywellfit

Simply put, plyometric training is a type of exercise that requires you to jump or be active. This exercise can be done without or with assistive devices, for example jumping over a box or box , jump rope, squatting while holding the ball, and so on.

Since plyometrics is dominated by repetitive jumping, your body will rely a lot on leg strength. This movement is useful for increasing the stretch reflex in your feet.

Each time you land from the 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.

What are the benefits of plyometric training?

Source: Livestrong

Plyometric exercises offer many health benefits. Usually, athletes use this sport for agility and strength training, especially in the legs and joints.

In addition, plyometric exercises can also be used as an option for cardio exercise. The reason is, this type of exercise can burn 10 calories in just one minute compared to other cardio exercises, as reported on the Shape page.

The more routinely you do this exercise, the more accustomed your body will be to move swiftly. 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 don't get injured easily after sports.

Take this into account first before trying plyometric exercises

As with other types of exercise, there are a number of things that you should pay attention to before doing plyometric exercises. Remember, this exercise includes high intensity sports which are very prone to the risk of injury.

Therefore, it is not recommended that you immediately do plyometric exercises without doing other exercises first, for at least seven months.

If you don't try an exercise routine first, your body muscles (especially your legs) will be shocked when you receive a lot of pressure from plyometric exercises. The risk of injury is inevitable.

For starters, try to get regular exercise first so that your body is more ready and fit. For example, with jumping exercises, squatting , etc. Once your body is used to it, do a combination of cardio and strength training before moving on to plyometrics.

Guidelines for performing plyometric exercises that are correct and safe from injury

1. Heating

The first thing you should do before plyometrics is to warm up for at least five minutes. Its purpose is to warm up and prepare your body before starting exercise.

2. Wear sports equipment

Make sure you are wearing the right sports equipment, including comfortable socks and athletic shoes. Not only does it make exercise more comfortable, it can also help reduce the risk of injury during sports.

Choose a surface that is not too hard to do the plyometrics, for example wooden floors, gym floors, or jogging track than on a concrete surface.

3. Watch your feet as they land

Remember, plyometric exercise is a high-intensity type of exercise. So, you have to do it carefully so you don't get injured.

When you jump, pay attention to where your feet land when you land. Avoid stomping hard when you hit the ground. Try to carefully touch your toes on the ground first, then immediately followed by your heels.

In order not to get confused, you can practice first with light jumps. If the technique is correct, then you can try plyometric exercises with assistance personal trainer .

4. Be consistent with the timing of the exercise

Don't wait until your body is exhausted before deciding to stop plyometrics. In fact, you still have to be consistent with your exercise time. So, if you have done the plyometric exercise for 15 minutes but your body still feels fit, still stop this exercise and rest immediately.

For example like this. After warming up for 5 minutes, jog for 5 minutes. Start doing plyometrics by jumping up box for 1 minute, then jog for another 5 minutes to relax your body.

After that, give a little pause to inhale and keep your body balanced before starting the exercise again.

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