WHY WE SHOULD JUMP!
Up to 50% of women and 25% of men aged 50+ will break a bone due to osteoporosis.
“But I’m not in my 50’s yet…”
Maybe not, but it’s hugely important to build the best skeletons we can in the first 30 years of our lives and then try to maintain bone mass as we age.
So how do we ladies maintain and improve bone health?
Research shows that bone mineral density in peri-menopausal women (this can be 35 years+) can be improved with around five minutes of bone-stimulating jump exercises (plyometrics) per day - And a good balanced diet rich in calcium.
High-impact, dynamic movements like plyometrics, increase the activity of osteoblasts – the cells responsible for depositing and mineralising new bone tissue. The greater the force applied to bone, the stronger the remodelling response.
What makes plyometrics particularly effective is the rate and magnitude of loading. When you land from a jump, your bones experience forces 3-5 times your body weight. These movements are more effective than traditional weight-bearing activities
Also - Plyometrics are awesome for calorie burning. Plyometrics involve powerful, explosive movements that engage multiple muscle groups simultaneously, which lead to greater calorie burning.
Plyometric training can lead to a higher EPOC (Excess Post-exercise Oxygen Consumption), meaning your body requires more oxygen to recover after the workout, further contributing to calorie expenditure.
Examples of plyometric exercises:
Jumping: Squat jumps, box jumps, jump rope, tuck jumps
Bounding: Lunges, lateral bounds
Push-ups: Plyo push-ups
Other: Medicine ball slams, burpees
I can completely relate to the apprehension of plyometrics or any ‘jumping’ exercise… I think as we age we are all conditioned by society to avoid strenuous activities or anything with too much impact. When in actual fact, we need to be doing these activities in order to maintain and build muscular and bone strength…not let it just fizzle away from us.
If you’ve never trained in plyometrics, it's important to start with lower-intensity exercises and gradually increase the intensity as your fitness improves. It's also crucial to listen to your body and allow for adequate rest and recovery to prevent injury.
