Pump-up Your Workout with Plyometrics

I never loved calculus classes in high school or college, so when I first heard the term “plyometrics” in my fitness certification, I thought it would be some numerical equation with complicated definition, and not useful in every day workouts.

Thankfully, I found out that plyometrics are really simple. It means workouts that incorporate fast leaping, jumping, or skipping, basically doing level change moves which require strength and power. What's more, plyo moves burn calories and build lean muscle fast.

This type of workout is especially effective for basketball and football players, dancers, runners, fitness-class enthusiasts or activities that require jumping, and landing. They build power for the jump, and keep your joints, muscles, tendons, tissues and ligaments strong and adaptable to avoid injury when you land.

I love to incorporate what I call “plyo power” moves in my classes and fitness videos because:

They build muscle like simple squats and give you a cardio workout like jumping jacks in just one move instead of two.
They are more fun than strength training on gym machines.
You explode into the move and shock your muscles to tone up faster.
They work you harder to fight plateaus.
Sports activities feel easier, become safer, and your ability to go faster and jump higher increases with this type of conditioning.
Jumping and level change power moves are great bone builders.

Because plyometrics are so powerful, they should be treated as an advanced workout move. If you're new to working out, or recovering from injury, stick to machine workouts that isolate one muscle group first, then get into free weights and moves that require balance. Then, add upper- and lower-body together (multitasking toning) with cardio intervals, before going to plyometrics. Plyo moves require balance, coordination, flexibility, and should be performed on a fairly soft substance as opposed to concrete.

As with other advanced exercises, your muscles need to recover, so be sure to get proper rest and nutrition, and don’t do too many per week. I like to do plyometrics about two times a week, along with multitasking toning workouts, cardio endurance, cardio intervals, and yoga. They make a great addition to a well-rounded cross-training regimen.

The moves:

In fitness classes I incorporate a step and risers to do forward and side hops. But in my fitness videos, which require less equipment, you can use these simple moves you can do anywhere.

This can include jumping lunges, squat thrusts, jumping plie squats, and lunge and leap. I will describe these more in depth in my next blog.

If you can’t wait, e-mail me at nikki@nikkifitness.com or watch the video demos at www.YouTube.com/NikkiFitness.

They are simpler than calculus and the only test is how much fun and power you can fit into your fitness.

For more fitness tips to visit Nikki's blog on the Fitness Channel.