What is Plymometrics/jump training + what are the benefits in midlife?

Plyometrics training also known as jump training involves quick explosive movements designed to increase speed + power, like hopping, skipping, jumping or even dancing.

 

Unlike typical strength training exercises that involve long slow movements designed to increase muscular strength, plyometrics is based on quick muscle contractions that immediately stretch + lengthen to produce maximum power!

 

As we head into midlife, we are more prone to osteoporosis. The fluctuations in hormones + the decline in Oestrogen can lead to bone loss + as bones become weaker + more porous, this can lead to fractures. Exercise causes the bones to adapt + lay down more bone tissue + become denser, but in particular adding some plyometrics/jump training such as jumping, hopping or skipping can really help to strengthen the whole structure of the bone. Whilst running + walking have some fantastic benefits, it is the multi directional stress that is really beneficial to over all bone strength.

 

We often shy away from these type of exercises in midlife, but it is a case of use it or lose it! The more ways we challenge our body + use different movement patterns, the stronger + more athletic we will become! That doesn’t mean you need to be leaping around all over the shop. A study carried out on sixty peri menopausal women by the American Journal of Health Promotion, showed that jumping just 10 times a day significantly improved their bone health by 5% over a 4 month period!

 

Now a few points to get you started…

• Get the right footwear
• Increase intensity gradually
• Do within a mixed workout
• Always warm up + cool down
• Start slow + low
• Keep reps low as you learn correct form
• f you have been diagnosed with osteoporosis seek medical advice first!

 

Give this a little try to start:

• 30 secs of skipping or pretend skipping
• 30 secs recovery
• Repeat x 3 times