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Kent Probst, BS, MEd
Kent Probst is the owner of Long Healthy Life Blog
What is Plyometrics?
Plyometrics is a specialized type of training intended to improve neuromuscular performance. It consists of powerful, quick movements that create a rapid stretch of a muscle (eccentric or lengthening) and then a quick shortening of the same muscle (concentric). So how can plyometrics help maintain cardiorespiratory fitness?
The answer is to integrate plyometrics into high intensity interval training (HIIT).
I’ll get into more detail on how to do this later.
One example of plyometrics is a depth jump, which involves jumping off a box to the ground, then instantaneously jumping upward.
For right now, the important thing to remember is that when you integrate plyometrics into your HIIT workout, you’ll want to keep your heart rate near a high intensity level.
How Plyometrics can Help Maintain Cardiorespiratory Fitness
HIIT is generally defined as intense exercise periods mixed with recovery periods.
For example, interval training often consists of vigorous intensity exercise (20-240 seconds) followed by moderate-to-light intensity exercise (60-360 seconds), alternating between the two levels of intensity.
Interval training is frequently performed at an intensity level > 80% – 100% of peak heart rate.
Plyometrics help maintain cardiorespiratory fitness when you integrate plyometrics as moderate-to-light intensity exercises into your HIIT workout.
You can try several different plyometrics moves in a workout or use the same one throughout.
Plyometrics from Beginner to Advanced
Incorporating Plyometrics to Help Maintain Cardiorespiratory Fitness
Find a workout that you enjoy. This seems obvious, but some people seem to think the most effective exercise is painful and difficult. It doesn’t have to be this way. An unpleasant experience can cause you to drop out rather quickly. So make exercise fun!
If you decide to incorporate plyometrics into your HIIT workout, you may want to consult a fitness professional. A personal trainer can help you reach your goals faster and avoid injury.
You can find a sample HIIT workout at the American College of Sports Medicine.
Need help designing a workout? The American Council on Exercise has resources to help you find a fitness professional.
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