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The following article was published in our article directory on May 28, 2015.
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Adding Plyometric Exercises To Your Regular Exercise Routine

Article Category: Wellness, Fitness and Diet

Author Name: Russell (Rusty) Hart

When you refer to plyometric exercise, you may as well as reference it as "jump" training. After all, that was its original designation when it was developed by Russian researcher, Yuri Verkhoshansky in 1964.

Athletic Empowerment

Plyometric exercise, at that time, was designed to enhance the athletic performance of Olympians in Soviet Bloc countries. In the 70's, sports teams also took up "jump training" to power their performances. They wanted to obtain the same kinds of results that caused Russian and Soviet Bloc athletes to dominate Olympic sports activities during the 60's and 70's.

Key Benefits of Plyometric Workouts

Apparently, given the history of plyometrics, these kinds of exercises, which involve explosive movements, can benefit fitness enthusiasts and today's athlete too. The training "jumps" that were invented for plyometrics have resulted in key health benefits - not only for professional athletes but also for anyone involved in strength training or a regular fitness regimen.

Plyometrics workouts lead to such improvements as:

Enhanced performance
Increased strength and muscle power
Additional calorie burn
Better endurance

No Need to Visit a Gym - You Only Have to Know How to Jump

While most strength training activities entail the use of barbells or some type of weight equipment, plyometric exercise does not. Therefore, plyometric exercisers can build up their muscles and increase their endurance without actually visiting a gym - all which makes this kind of exercise routine very affordable.

The Proof is on Olympic Scorecards

Athletes in the Soviet Bloc who trained for the Olympics using plyometrics proved that enhanced performance and increased endurance were two of the byproducts of "jump training" activities.

Recognized Among Olympic Athletes

If these kinds of exercises can lead you to receiving a gold or silver medal as an Olympian, they definitely are activities that should be noted by "fitness buffs" as being advantageous to their own pursuit of fitness.

The Box Jump - Not a Beginner Jump

You simply cannot practice plyometrics and be out of shape. Plyometric exercise serves to maintain one's stamina and endurance just as much as it is designed to enhance it. For example, box jumps involve jumping up and down on a box platform about 1.5 feet in height. Naturally, this kind of exercise is not designed for a beginner. However, that does not mean beginners cannot work toward including plyometric exercises into a less rigorous routine.

Low to High Intensity Plyo Exercises

In order to include plyometric exercise into your current workout schedule, you need to measure the intensity of the exercise you select. While most skipping exercises are considered low intensity, reactive drop jumps of about 32 inches are considered the highest intensity workout that plyometrics represents.

Avoid Ankle Weights

When incorporated into workout activities, the plyometric exercise should begin with a low-intensity set and work up from there. Don't add ankle weights or weighted vests when practicing plyometrics. They are not necessary. Too much of a load can decrease the quality and speed of movement during plyo sessions.

Number of Repetitions

Besides the intensity of the workout, adding plyometric exercises into a regular routine also entails considering the volume. Volume references the number of reps that are performed during an exercise session.

For example, a beginner should include 80 to 10 ground contacts when jumping while an intermediate exerciser should make 100 to 120 ground during a plyo routine. Advanced plyo exercisers should hit the ground during jumps from 120 to 140 times.

Frequency of Exercise

Usually a couple sessions of plyo exercises can be competed weekly. Recovery time between sessions is generally 48 to 72 hours. Do not schedule plyo exercises right after a day of high intensity weight training. Instead, alternate high intensity and low intensity sessions between the upper and lower body. For example, if you use high intensity strength training on Monday, coordinate that session with a low intensity lower body plyometric exercise.

Keywords: plyometric exercise,plyometrics,plyometric,exercise,athletes,

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