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Plyos Jump Training Exercises for Fitness


Plyos or Plyometrics on other hand is known as jump training, which means that the whole fitness program is based on jumping exercises that induce your body to secrete just the right amount of adrenaline.

Surely, you know what adrenaline is. It’s a hormone that provides you a boost in energy when you are confronted with a situation that needs vigorous physical action like when you brace yourself for a fight or flight.

Another important use of adrenaline is it jump starts the fat burning process because, of course, energy is produced from this process.

Adrenaline rush

When a person observes something exciting or intimidating, the brain communicates to the adrenal glands that adrenaline should be produced together with other hormones related to stress. Adrenal glands are responsible for creating adrenaline by transforming amino acid into dopamine. Giving oxygen to dopamine yields noradrenaline and later on becomes adrenaline. This adrenaline joins the receptors of the arteries, heart, liver, fatty tissue, and pancreas. Afterwards, adrenaline will increase the respiration and heartbeats. By connecting to the receptors of the liver, pancreas, fatty tissue, and muscles, it prevents the formation of insulin. It promotes the synthesis of fats and sugar by which the body uses it to kindle the fight-or-flight circumstances.

Adrenaline and weight loss

How is adrenaline related to fat loss, you may ask. Adrenaline is actually a hormone that regulates your heart rate. It helps in the process in the fat breakdown. Doing interval training helps you release adrenaline, and as already mentioned above; adrenaline breaks down fat stores and burns them.

It can help you lose weight much faster than doing steady cardio. It doesn’t mean that you won’t lose weight at all if you do only cardio exercises, you will. It just won’t be as fast and evident as doing Plyos interval training.

Some of jump exercises in Plyos that help increase adrenaline production are the box jump, explosive squats and double leg butt kicks.

You do not actually need a box for the box jump, stairs will do just fine. The exercise involves jumping from the lower to the next rung. You jump to the higher rung from a squatting position and immediately after landing; you get off it and repeat the movements 8 times.

The explosive squat is not difficult. You start from a regular squatting position with your feet a foot (hip width) apart. With your knees slightly bent, back straight, and butt pushed out, jump the highest you are capable of while straightening your arms upwards, repeat immediately when you land.

To do the double leg butt kicks you contract your muscles then jump high and while you are up in the air touch your butts with your heels. This is done in two sets with 8 reps.

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