Exercise is important for both mental and physical health. Pliometrics is composed of aerobic exercises used to increase speed, endurance, and strength. Thus, it requires you to exercise your muscles to their maximum potential in short periods of time.

Pliometric exercises are generally geared toward highly trained athletes or people in good physical condition. However, they can also be used by people who want to improve their fitness.

Read also: Best exercises for women aged 20, 30, 40, 50 and older

With time, the ideal is that the individual will be able to jump higher, be firmer in his jumps, run faster, and improve his physical conditioning.

Therefore, if you want to add pliometric exercises to your workout, do it gradually. Increase the frequency, intensity and duration of the activities slowly.

Pliometrics: How Pliometric Exercises Work

Pliometric exercises can be divided into four categories:

Quick response

These are low-force, high-speed exercises designed to improve ground reaction and speed, such as moving the feet quickly forward and backward over the same distance for at least 6 seconds.

Short

Composed of movements of great force and low frequency. Sink dunks alternated with jumps, for example, improve elasticity while allowing you to touch the ground and jump again.

Long

Movements that have a long range of motion and moderate strength, focused on stability and strength. The squat followed by jumping is an example of a long response exercise.

Very long

This category has a large range of motion and strength, i.e., it is common to use weights for the exercises. Therefore, it is recommended only for healthy, uninjured athletes.

Benefits of Pliometrics

With pliometry, in a short time muscle strengthening, improved breathing, and performance appear. In addition, the exercises also work on balance, elasticity, mobility, and concentration. The burning of calories and improvement in vascular health is also a great benefit.

Therefore, it is important that you do the exercises correctly to get the benefits and avoid injury. Therefore, having the correct alignment can help avoid strain and injury.

Read also: 8 reasons to exercise first thing in the morning