Plyometrics are quick, explosive types of movement that can help you burn large amounts of calories in minimal time while also strengthening your muscles. The explosive movements involved in plyometrics, such as vertical jumps, were certainly invaluable to the survival of ancient humans. While once thought of as an exercise strictly for adults, plyometrics can be safely performed by adolescents and children, too. What is actually being trained while doing plyometics is the very short period in between the eccentric (lengthening) and concentric (shortening) phases of this muscle contraction. This is called the ‘amortization phase’ and it is a very quick moment in time when the muscle goes from being eccentrically contracted, or stretched while under load, to concentrically contracted, which is what we normally think of as flexing a muscle. If you’re looking for something different to try, fitness and nutrition coach Adam Rosante, author of The 30-Second Body, shared four simple plyometric moves with Yahoo Health.8 These are appropriate for most fitness levels. Plyometrics are often thought of as a lower-body workout, but they can be used for your upper body, and even your trunk, too. Because plyometric exercises are so intense, you should only do two to three sessions a week to give your body time for adequate rest and recovery.

In short, plyometrics can be dangerous if not correctly, and they may even pose a higher risk of injury than other forms of exercise. One reason why exercise is sometimes regarded as a real-life fountain of youth is because, when done intensely, it boosts your body's natural production of human growth hormone (HGH), a synergistic, foundational biochemical that addresses the serious muscle loss and atrophy that typically occurs with aging. The super-fast muscle fibers are the only muscle fibers that have any major impact on your production of HGH. It's important to understand that neither traditionally performed aerobic cardio nor conventional strength training will work anything but your slow muscles. The super-fast muscles, which are 10 times faster than slow fibers, are what you use when you do high-intensity interval training, such as Peak Fitness, and these are the muscle fibers that will affect HGH production. To do a plyometric push-up, for instance, once your sternum touches the floor hold your position and breathe for about three seconds, then perform an explosive push upward. For instance, it’s not unusual for ankle or other injuries to occur during plyometric jumps. Listen to your body and do the exercises you feel comfortable with – avoid pushing yourself too much at the start of a plyometrics workout, as it takes time to build coordination and strength.

Unfortunately, the vast majority of people, including many athletes such as marathon runners, only train using their slow muscle fibers, which can actually cause the super-fast fibers to decrease or atrophy.
Power training with plyometrics will engage your fast muscle fibers, but still will not affect HGH production to any great degree.
So in addition to plyometrics, be sure you are also engaging in high-intensity interval training.
This decline of HGH is part of what drives your aging process, so maintaining your HGH levels gets increasingly important with age. Certain plyometric movements, such as depth jumping and drop jumping, can exert a force of up to seven times your own bodyweight.

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