Metro Plus
Bangalore
Chennai
Coimbatore
Delhi
Hyderabad
Kochi
Madurai
Mangalore
Puducherry
Tiruchirapalli
Thiruvananthapuram
Vijayawada
Visakhapatnam
Water drills are fun and productive
|
exercise done in pool has a greater impact on the body
|
The Squat exercise done with a barbell (weight) placed across the shoulders is the single most productive movement, according to experts. It increases lean muscle mass, strength and power, when incorporated into a systematic training routine.
Professional strength and power athletes, who seek maximum strength gains in the shortest possible time, add plyometric exercises along with weight training movements. Plyometrics are those exercises that involve momentum, unlike the resistance movements in which a muscle is exercised through its full range of motion, from the point of full extension to full contraction.
Harmful in certain cases
Some examples of plyometric exercises are the Jump Squats or Squat Jumps, Squat Jump Pull Ups and Plyometric Push Ups. Researchers warn that such movements may harm the joints in certain athletes. But, they also offer an alternative to such plyometrics that are not only fun but also productive.
Say Tim Scheet, PhD., and Jim Stoppani, PhD., Science Editors at Weider Publications, U.S. , Take your plyos to the swimming pool during the hot summer months. Plyometrics done in water produce the same strength gains like those done on the gym floor. That they cause less muscle soreness than the floor work is an added advantage. This was validated by scientists at the end of a study that recorded the progress made by 32 female college athletes.
Strengthens leg muscles
The study was conducted for eight weeks and it incorporated lower body plyometric exercises in the gym and the pool. If you are a professional bodybuilder who seeks maximum leg size and strength, a pool plyometric programme done once a week, besides your regular gym exercises, may be just what the doctor ordered. Water drills create greater force but the impact on the joints is much reduced. Incorporate water drills on the days you do not train leg muscles at the gym. If you seek more leg power for a specific sport, talk to your trainer on how to perform water drills and draw up a training routine accordingly. Water drills also burn a lot of calories and are powerful cardiovascular (aerobic) exercises if done continuously for over 20 minutes. Water plyometrics can be fun while remaining effective in producing strength gains or burning fat.
C. LAKSHMI KUMAR
Printer friendly
page
Send this article to Friends by
E-Mail
Metro Plus
Bangalore
Chennai
Coimbatore
Delhi
Hyderabad
Kochi
Madurai
Mangalore
Puducherry
Tiruchirapalli
Thiruvananthapuram
Vijayawada
Visakhapatnam
|
