Exercise & Fitness
Try this: Get jumping with plyometrics
- Reviewed by Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Plyometrics is a popular training routine that top athletes use to boost strength, power, and agility. It involves short, intense bursts of activity that target fast-twitch muscle fibers in the lower body. These fibers help generate explosive power that increases speed and jumping height.
For the average person, though, plyometrics can help improve coordination, agility, and flexibility and offer an excellent heart-pumping workout.
There are many kinds of plyometric exercises. A good starting place is a favorite childhood and gym class activity: jumping rope.
- Begin with two minutes of jumping rope, then increase the time or add extra sets.
- If two minutes is too difficult at first, break it up into 10- to 30-second segments.
- Start with a slow pace until you find your rhythm. If your feet get tangled, pause until you regain your balance, and then continue.
- If jumping rope is too difficult, go through the motions of mimicking the movements without the rope.
Even beginner plyometrics can be challenging, so if you have joint issues in your knees, back, or hips or any trouble with balance, check with your doctor before you begin.
Image: © opolja/Getty Images
About the Author
Matthew Solan, Executive Editor, Harvard Men's Health Watch
About the Reviewer
Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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