Increase Cardio & Strength with 4 Simple Exercises

Remember the days when jumping, skipping and leaping
on and off and over things was fun? Well, it still can be!  Have you
ever seen people at the gym or in a workout video hopping or jumping
around?  Often onto or over
equipment?  Did you ever wonder why so
many people like to jump around for a workout?
Well, they may have a secret that you haven’t been let in on, until
now.  Plyometric Training.

Also known as ‘Jump Training’, Plyometric training
will challenge your muscles, stability and strength as well as increase your
heartrate while burning calories at a much faster rate than most

exercises.  Plyometric Training stretches
your muscles, followed by quick contractions that provide power.  This combination of stretching and
contracting actually improves efficiency when relying on your muscles to
perform, not to mention the quicker response times and power available.

So, why doesn’t everyone incorporate Plyometric
Training into their workout routines?  Why
do you need power?  First of all,
Plyometric exercises are not for everyone.
If you have any issues with ankle, knee or hip joints, this may not be the
best choice of exercises for you.  Speak
with your doctor to learn more.  Also, if
you are someone who shouldn’t increase your heartrate up to around 65-85% of
your max, than you will want to stay away from Plyometric Training.  Otherwise, you should be okay to use this
type of training to accompany your already established workout routine.  If you are new to Plyometric exercise you
will want to start slow, learn the movements and grow into increasing rate of
speed, depth in bending and build strength to power up when needed.

Back to my questions…1. Why doesn’t everyone incorporate Plyometric Training into their workout
routines?  The answer…Plyometric
Training scares many people away.  There
is a fear of leaving the ground.  Though
hopping or jumping may seem scary at first, small hops and jumps should be used
while getting your mind and body adjusted to leaving the ground.  Sure, there are plenty of other exercises you
can do but none provide you with the same benefits that Plyometric exercises
do.  Best benefit, you only need your
body weight for Plyometric exercises to be effective.  That is a big plus!  Just about anyone can start easily and
gradually build up to doing more (if you so choose).

2.  Why do you need power?  The simple answer is that everything you
probably do requires the use of your larger muscles groups (hips, upper legs
and low back).  When these areas are
strong and powerful, your body is more efficient in the use of your muscles as
you move.  As your muscles strengthen,
less strain is placed on your bones and joints, requiring less energy to complete
movements such as walking, going up the stairs, bending and lifting, and so
many other typical movements.  Imagine
your joints not feeling the strain of such movement because the muscles that support
your joints are powerful.  Ease of
movement = efficient movement.

Plyometric Training may be exactly what you need to
step up your training program.  Or, it
may be the new challenge you have been seeking to mix things up in your already
established workout routine.  Either way,
when done properly, Plyometric Training will improve stamina, strength and your
overall health and wellness.  So, what
are you waiting for?

Here are 4 Plyometric exercises you can start using
today:

Side-Step
Hops

• Start by standing to one side of your space with feet
  hip-width apart.  Sit your hips back and
  down slightly, putting a small bend into your knees. 
• Next, shift your weight onto your outside leg; the leg
  furthest away from the other side of your space.  Lift your inside foot off of the floor so that
  you are now standing on your outside leg solely.
• Push off of your standing leg so that you move across
  your space and land softly on the opposite leg.
  Secure your landing, bending softly into the ‘new’ outside leg.  Push off and return to where you started.
• Try hopping across your space, side-to-side, for
  60-seconds.  Take a short break then do
  it again. 

Skaters

• First, stand to one side of your space with bent
  knees.  Lift your inside foot up from the
  floor.  You will push off your standing
  leg and hop to the other side of your space, landing softly.  Lean your torso forward as if you are
  actually skating down the ice with purpose.
• Keeping your torso down as you hop across your space,
  swing the leg that you pushed off of behind you, reaching across the backside
  of your body.  Think of an
  over-exaggerated Curtsy.  You may want to
  touch your toe down on the floor behind you as you learn this move to ensure
  steady balance. 
• Bend you standing knee down and head on back to where
  you started.  Keep it going for
  60-seconds.  Take a breather from all the
  skating and then get back on the ice for another minute.
• Your arms may swing freely as you move from side to
  side.

Hopscotch

 

 

• In your 4 sq. ft. of space, stand at the back, facing
  forward.  Place your feet hip width
  apart.  I encourage you to start slow as
  you learn/relearn basic Hopscotch moves. 
• Begin moving by bending your knees and hopping forward
  slightly, landing on your left foot with a bent knee (keeping your right foot
  from touching the floor).  Be sure hops
  are only about 6”-12” in length.  You can
  choose how high you are comfortable hopping.
  *Remember, start small and grow into bigger moves.
• Hop forward from your left foot and land on your right
  foot with bent knee.  Be sure to keep
  your left foot lifted.
• Hop forward from your right foot, this time landing on
  both feet, keeping knees bent. 
• Repeat once more moving forward so that you move
  forward the entire time without stopping.
• Lastly, facing forward still, try this going
  backwards.  If you are not comfortable
  with moving backwards then turn around and go forward, returning to your
  starting position. 
• Hopscotch for 60-seconds.  Smile because of the memories for 30-seconds
  then go again.  Over time, hop a little
  higher (not longer) or quicker, begin sure to land softly with bend knees.

Squat Jumps

• To begin, stand in your space with feet hip-width
  apart.  Make sure your toes face forward,
  or only slightly outward.
• Starting bending your knees as you sit your hips back
  and down.  For beginners, I recommend
  only squatting down 1/4^th of the way down until you build up enough
  flexibility to squat further down without sacrificing your form.  As you squat down, keep your shoulder back
  and chest lifted.  This improves your
  overall squat form as well as helping you maintain your balance for when you
  jump up.
• Press down into your feet evenly to propel your body
  upward with force.  At first, try just
  coming up onto your toes instead of jumping.
  This will help you sense your body’s response to leaping upward and
  coming back down.  Over time, begin
  lifting up completely, bringing your feet only an inch or a few inches off the
  ground.
• Land softly, with bent knees and lower back down into
  your squat.  Repeat for 60-seconds going
  at a comfortable pace.  You may quicken
  your pace and the height of your jumps as you gain more familiarity and build
  strength, all the while maintaining good form.
  Try 2 rounds of Squat Jumps, focusing on your form.
• For your arms, as you squat down, reach your arms out
  in front of you.  When you jump upward,
  pull your arms into your body and a bit behind you to open your chest.

Whether you perform all 4 of the Plyometric exercises
or start only using one of them, focus on building proper form.  This way, as you become stronger and move
quicker, your form will be established and second nature.  Take your time and enjoy each move.  Using these exercises once per week will
certainly be enough for you to see and feel their benefits.  Enjoy!