Thursday, April 19, 2012

Plyometrics and HIIT Training

There is nothing i enjoy more than plyometrics and HIIT to switch up my cardio routine and improve performance in speed and cardiorespiratory endurance. It is a great way to start the day and get energized.  Now I know some of you may be wondering, what is plyometrics and HIIT? Well, plyometrics is jump training and HIIT stand for High Intensity Interval Training. Basically you do a high intensity exercise for an alotted amount of time say 30sec-1min and followed by a period of rest for say 15-30sec (basically about a 2:1 ratio of intenisty:rest) and then go straight back into another intense exercise. HIIT is also a great way to burn fat in a shorter amount of time that traditional cardio in which at least 30 min must be preformed before fat burning becomes effective. Now for some of my favorite plyometric exercises. (any of these can be used in this interval training).
Burpees: Perform this move by jumping in and out of the positions pictured above. To increase difficulty perform a pushup in position three before jumping back up to standing.
Side Box Jumps: These are another favorite. Start with one leg on the box and the other on the ground alternate legs by bringing the one on the ground up with moving the one on the box to the otherside of the ground. To increase difficulty change the height of the box.(step aerobics blocks are great of anything requiring a "box"). Perform this exercise for 30sec-1min.
Box Jumps: Just as you would imagine start in a squat postion and jump straight onto a box. A great variation for this exercise would be jumping up and then twisting and jumping off onto the other side and then repeating(there and back is 1).
Mountain Climbers: The ever famous exercise we all have enjoyed in P.E. at one point in our lives. Being in push-up position(standing plank) and then alternate bringing knees into chest. (Like the picture at the top of the page).
Sumo Squat Jumps: Begin in wide squat with toes pointed out and jump. Be careful to land on your toes so you land with less force on your joints.
Jumping Jack: This one doesn't even need explination. One thing I will note is that the exercise becomes more effective when performed rapidly.
Toe Taps: Great for a home or the gym. Using a stair or box alternate raising legs and tapping toes onto box. To increase difficulting make the boxes higher or lengthen time.
Jumping Lunges: begin in a lung position and then jump into a lung on the opposite leg alternating back and forth. Because as this one can be very hard on the knees. You could even do this in front of a mirror to make sure that your knees stay aligned and aren't overlapping  your toes.
Another great way to perform HIIT is in sprint intervals with the times listed above spring for the intense part and then perform a slow jog during the resting period and then jump right back into sprinting.

Well that is all for this time!

Until the next lap around the track, happy sweating!
    Nicole (:

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