Plyometric exercises make a muscle reach full force in the shortest time possible. This kind of exercise uses the force of gravity to store potential energy in the muscles, which is then quickly transformed into kinetic energy. One of the most common forms of this exercise is the box jump, also known as the in-depth jump, wherein an athlete steps off the box and lands with his/her legs coiled then quickly leaps to the next box.
Here are the top benefits of plyometric exercises that will help you decide if this type of fitness program is something that you need.
1. Strengthens the muscle
Muscles particularly in the legs are engaged and developed during this type of workout. Lean muscle mass in the legs are developed which make them stronger and more effective in carrying out physical activities.
2. Improves response time of muscles
Especially in competitive sports, it is important for an athlete to be able to move quickly at a moment�s notice. With regular plyometric workout, you will notice the development of your explosive power, which can help you deliver superior athletic performance. Such sports include basketball, soccer, hockey, and so many more.
3. Increase endurance
Another thing that athletes should have is endurance. They cannot get tired easily if they want to win in a sports competition. Partaking in plyometric training will increase one�s endurance significantly as well as allow the muscles to handle long athletic activities during peak performance.
4. Improves posture and balance
After engaging in this exercise for even a short period, you will notice great improvement on your posture and balance.
5. Burns calories
When you engage in any physical activity, you will obviously burn calories but what is great about plyometrics is that it also boosts your metabolic rate, which means that your body will become more effective in burning calories.
6. Reduces risk of injuries
Plyometrics reduces risk of injuries by improving flexibility and range of motion. This is also achieved by strengthening the body and making it more resistant to injuries.
Safety Precautions
Ensure proper progression and correct techniques. Doing this activity the wrong way can result in injuries.
If unsure about correct form and other things about this exercise, it would be best to consult a personal trainer.
Be physically fit before engaging in this activity. Plyometrics require physical strength and flexibility.
Do the necessary warm up exercises before doing this exercise.
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Wednesday, December 8, 2010
Wednesday, December 1, 2010
Super 7 Nutrition Tips
If you are looking to gain a winning edge over your competitor and become an elite level athlete then these sports nutrition tips needs to be a key part of your training program.
1. Eat food every two to three hours.
As an athlete you should be eating every two to three hours to ensure your body gets sufficient energy, stimulates metabolism, and balance blood sugar levels. This will in turn improve your body composition and sports performance.
2. Eat protein, vegetables and fruit with every meal.
In order for you to have correct sports nutrition you should eat lean protein, vegetables and fruit at every meal. By doing this it will ensure that you not only are eating optimally but also you meeting the your daily requirements.
3. Only eat non fruits or vegetable carbs after training.
Things such as simple sugars, sports drinks, rice, pasta, potatoes and other carbohydrates should only be ingested after training, as this is when the body can process these the best.
4. Don’t be scared of fats.
Despite what the media wants you to believe not all fat is bad fat. Although you will want to avoid trans fats it is important that your sports nutrition plan have a balance of saturated, monosaturated, and polysaturated fats in your diet.
5. Drink more water.
It is very important for you to remain hydrated at all times. A great way to do this is to carry a water bottle with you at all time and continually sip on it throughout the day.
6. Do not replace food with supplements.
Supplements should never replace foods in your sport nutrition plan, as they simply do not offer the same benefits as whole foods.
7. Plan Ahead.
With everything that you have going on as an athlete it is important that you plan your meals ahead of time. A great tip is to prepare all your meals for the day the night before so that you can remain consistent and achieve that winning edge over your competition.
1. Eat food every two to three hours.
As an athlete you should be eating every two to three hours to ensure your body gets sufficient energy, stimulates metabolism, and balance blood sugar levels. This will in turn improve your body composition and sports performance.
2. Eat protein, vegetables and fruit with every meal.
In order for you to have correct sports nutrition you should eat lean protein, vegetables and fruit at every meal. By doing this it will ensure that you not only are eating optimally but also you meeting the your daily requirements.
3. Only eat non fruits or vegetable carbs after training.
Things such as simple sugars, sports drinks, rice, pasta, potatoes and other carbohydrates should only be ingested after training, as this is when the body can process these the best.
4. Don’t be scared of fats.
Despite what the media wants you to believe not all fat is bad fat. Although you will want to avoid trans fats it is important that your sports nutrition plan have a balance of saturated, monosaturated, and polysaturated fats in your diet.
5. Drink more water.
It is very important for you to remain hydrated at all times. A great way to do this is to carry a water bottle with you at all time and continually sip on it throughout the day.
6. Do not replace food with supplements.
Supplements should never replace foods in your sport nutrition plan, as they simply do not offer the same benefits as whole foods.
7. Plan Ahead.
With everything that you have going on as an athlete it is important that you plan your meals ahead of time. A great tip is to prepare all your meals for the day the night before so that you can remain consistent and achieve that winning edge over your competition.
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