Boost your energy with plyometric exercise

October 15th, 2010 - 9:12 am ICT by IANS  

By Shilpa Raina
Mumbai, Oct 15 (IANS) Is your body refusing to shed those last inches and kilos? Do you want to enhance the performance of your body? Fitness experts say you can opt for short and effective plyometric exercises for desired results.

Plyometric is a type of exercise training designed to produce fast, powerful movements and improve the functions of the nervous system. It is generally used for improving performance in sports.

According to Delhi-based fitness trainer Aashu, this regime is best used to burn maximum calories in minimum time.

“The amount of calories you would be burning in a one-hour workout, with plyometrics you can burn in just 30 minutes,” Aashu told IANS.

“So one can easily burn 400-600 calories in a session of 40-50 minutes,” he added.

The exercise regime uses explosive movements to develop muscular power and is mostly done by athletes.

“Plyometric training acts on the nerves, muscles, and tendons to increase an athlete’s power output without necessarily increasing their maximum strength capacity,” said Nicholas Kraal, business development manager, True Fitness India.

“In this, muscular contractions happen in a very short period of time, compared to conventional weight training exercises,” he added.

And if you are one aiming for weight-loss results, Huzefa Lokhandwala, training manager of Gold’s Gym India, believes one can get maximum results by performing this activity at least twice a week.

“This exercise challenges your muscular strength and endurance which are the two vital components of physical fitness, thus boosting your metabolism resulting in fat loss,” he said.

“To some extent it also challenges your heart and lungs, thus improving your cardiovascular efficiency and improving your posture as well,” he added.

Plyometrics workout is injury-prone and involves a lot of power moments - like throw further, jump higher, hit harder and so on.

Hence experts suggest that one should do this workout under proper guidance.

“The intensity of the movements may cause stress on the knee and ankle joints. There are also high chances of muscular pull or strain if a good warm-up is not done properly,” said Kraal.

“The key to plyometrics training is the application of proper technique and adhering to safety precautions,” he added.

So, if you are planning to join a class soon, Lokhandwala has suggestions for people who should stay away from this exercise.

“People with joint problems like knee, hips, ankle should avoid these exercises where the impact of explosive movements will put a heavy toll on their joints,” he said.

“One should consult one’s physician or personal trainer before starting this plyometric exercise. People who are 50 years old and above are not recommended to do this exercise, but there could be an exception if they are living a healthy lifestyle and having a good fitness level.”

“People suffering from high blood pressure and heart-related problems should avoid it,” he added.

So, if you want to increase muscular power, have better agility and improve muscular balance, go for plyometrics.

(Shilpa Raina can be contacted at

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