I have an incredible video I want to share with you, but before that, I wanted to introduce the topic of the video. Today we are talking about a training method called plyometrics. Plyometrics has been traditionally used mainly as a sports-specific exercise to get athletes to run faster, and jump higher. But, in the recent years, plyos have become more mainstream, and now research is showing the fat loss benefits of plyometrics.
I do plyometrics in both MamaTone and Fit Fun Bootcamps. Plyometrics usually involve some sort of jumping activity. The act of exploding up, will cause your fast-twitch type II muscle fibers to activate more. Fast-twitch type II muscle fibers, have been shown to be more metabolically active than type I slow-twitch muscle fibers which are used in most low intensity activities.
I have recently been seeing chronic long distance bikers and runners coming to train with me who are looking to break through a body fat plateau, or take their fitness to the next level. One of the first things I will do is have them decrease the long slow cardio and replace it with plyometric activities such as jumping and sprinting. It has been amazing to see the transformations in these clients. Not only do they lose body fat, but they just look and act younger because they don’t move at a sloth’s pace! They have an extra bounce in their step!
Two cautions about plyometrics: It is intense and puts quite a bit of pressure on the joints of the hips, knees, and ankles, so this isn’t suitable for everyone. Because of its intensity you only need to do 10-15 minutes, 2 times per week to see the benefits of it.
Okay, now to the exciting part! This morning on NBC I had on one of my long time clients Rita. Rita is 39 years old and has two small children. It has been such a pleasure working with her for nearly two years now! Not only has she lost a lot of fat, but has become pound for pound, one of my strongest clients I have. She easily squats and deadlifts 1.2 times her bodyweight and is getting close to bench pressing her weight, and do 3 pullups. Her success has been due to her consistency, very good eating habits, and the love of lifting heavy intense weight (she does no consistent cardio!
At 39, she has the body and explosive power of a collegiate athlete. In this video you will see her do a very high box jump. She can increase the jump she did in the video by about 4 inches, but will sometimes take nasty wipe-outs (she has the scars to prove it) which we didn’t want to risk on live TV!
Please share with me your experience with this type of training, or comment on this post!