BENEFITS OF PLYOMETRIC TRAINING
 
 
 
Core and balance work is essential for the senior population. However, have you considered plyometric training? While we are not asking you to perform box jumps, there are other forms of reactive training. These are used to enhance your abilities. Plyometric training will help you to avoid falls, play with your grandchildren safely and even participate in recreational activities. These activities could include golf, tennis, walking or running. For majority of our clients, functional independence and freedom of movement is critical to enhancing their quality of life. MD Health understands the role of cardiovascular training and resistance training in seniors. However, we are yet to tap into the benefits of plyometric training.

 

Plyometric or Reactive training is defined as a quick, powerful movement involving an eccentric contraction, followed immediately by an explosive concentric contraction.

 

To move with precision, force must be reduced, stabilised and then produced. This increases the rate of force production, motor-unit recruitment, rate coding and synchronisation. To summarise, types of plyometrics, done correctly, can help increase your reaction rate. This makes you quicker, faster and potentially stronger.

 

Reactive training has several important benefits. First and foremost, reactive training enhances the rate of force production. This is defined as the ability of muscles to exert maximal force in minimal time. Success in most functional activities (including falls prevention) depends on the speed at which muscles are activated. To prevent a trip or fall, an individual must have sufficient lower limb muscle power. This means you will be able to get a stabilising leg out fast enough to prevent or reduce the effects of a fall. However, the speed of contraction lessens as we age. This  decreases the firing time of muscles. Our Strength also reduces which limits our ability to prevent a dangerous fall.

 

To summarise, specific functional exercises should emphasise a rapid change of direction. This will be used to prepare our clients for the functional demands of everyday activities.

 

Book in your free Plyometric session as part of this month’s offer either at reception or telephone
on 9857 0644.

 

REFERENCES

Plyometric Training for Seniors | Plyometric Exercises for Seniors. (2018). Retrieved from https://blog.nccpt.com/2015/plyometric-training-for-seniors-yes-and-heres-why/

Daley MJ, Spinks WL. Exercise, Mobility and Aging. Sports Med 2000 Jan;29(1):1-12.

Skelton D A, Dinan SM. Exercise for falls management: Reationale for an exercise programme aimed at reducing postural instability. Physiotherapy Theory and Practice (1999) 15, 105-120.

 

Want to know more?

 

If you would like more information or have any questions about the importance of glute strength and how exercise can help improve this please comment below!

Or are you a new client and would like to book for a FREE full body assessment with one of our Physiotherapists or Exercise Physiologists? Book online, call us on 03 9857 0644 (Kew East), 03 9842 6696 (Doncaster East), 07 3505 1494 (Paddington) or send us an email at admin@mdhealth.com.au

 

 

Pelinski da Silveira M, Kamila da Silva Fagundes K, Bizuti M R, Starck E, Rossi R C, Tavares de Resende e Silva D (2020) Physical Exercise as a Tool to Help the Immune System Against COVID-19: An Integrative Review of the Current Literature. Clinical and Experimental Medicine, July 29th, P1-14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/
Chodzko-Zajko, W. J., Proctor, D. N., Fiatarone Singh, M. A., Minson, C. T.,Nigg, C. R., Salem, G. J., & Skinner, J. S. (2009). Exercise and Physical Activity for Older Adults. MEDICINE & SCIENCE IN SPORTS & EXERCISE, 1510-1530.

Author: Andrea Matias

Andrea obtains a Bachelors in Exercise & Sport Science & a Masters in Clinical Exercise Science & Rehabilitation. She also has recently completed her Diploma in Clinical Pilates. She has an interest in treating musculoskeletal conditions (especially lower back pain and specific diagnosis in hips). With her previous personal training experience, Andrea inspires to take her clients on journey moving from the rehabilitative phase, to progressing them to a more formal strength and conditioning program to restore optimal function. Beyond her role as an AEP, she is a 5th Dan Black Belt in Taekwondo, competing at an international level having won several titles for Australia.

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