Enhancing Athleticism with Plyometrics

Speed and strength are essential fitness factors found in different degrees of virtually every athletic movement. For many athletes, the ideal level of speed is equivalent to power. For years, athletes have sought to enhance their power and speed to improve their athleticism. Fitness experts have discovered that jumping, bounding, and hopping exercises are effective means of achieving this feat. In recent years, this distinct method of training for power or explosiveness has been termed plyometrics.

This kind of training seeks to enhance the explosive reaction of the individual through powerful muscular contractions because of rapid eccentric contractions. Plyometric training moves the muscles to attain optimum strength in the shortest time possible. It develops muscle strength, which then leads to muscle power. In general, this kind of training works out the neuromuscular system, enabling them to respond more rapidly to increased loads. This is achieved by making use of the inherent natural elasticity of the muscles and other neuromuscular reflexes.

Examples of plyometric exercises with intensity level:

• Standing based jumps performed on the spot (low intensity) - Tuck Jumps, Split Jumps
• Jumps from standing (low-medium intensity) - Standing long jump, Standing hop, Standing jump for height
• Multiple jumps from standing (medium intensity) - bounds, bunny hops, double footed jumps over low hurdle, double footed jumps up stepsMultiple jumps with run in (High intensity) - 11 stride run + 2 hops and a jump into sandpit, 2 stride run in + bounds
• Depth jumping (high-very high intensity) - jumps down and up off box (40 to 100cm), bounding up hill
• Eccentric drop and hold drills (high-very high intensity) - hop and hold, bound/hop/bound/hop over 30 meters (athletes stop and hold on each landing before springing into the next move), drop and hold from a height greater than one meter
• Jumping onto and down from objects
• Bounding up and down stairs on one or both feet
• Running, jumping, catching, or throwing

Individuals who want to engage in plyometric training should bear in mind that this kind of training may heighten the risks of injuries because it puts a great deal of unnecessary stress on the body. For this reason, this training technique should only be done under the guidance of those with knowledge and experience of this particular training. Several precautionary measures should be taken to achieve the benefits of plyometric training. These measures may include training on an appropriate surface, using proper footwear and equipment, and proper technique.

Plyometrics should not be performed on hard surfaces, like concrete, or even soft surfaces, like sand. Grass fields and wrestling mats are recommended surfaces for plyometrics. However, wrestling mats should not be thicker than 15 cm because it may increase the amortization phase and lead to loss of stored energy, therefore defeating the purpose of engaging in plyometric training. Recommended shoes are those that provide proper arch and ankle support, and lateral stability. Medicine balls are equipment that are commonly used for many plyometric exercises. This ball weighs no more than 10 percent of the body weight of the individual performing the exercise. Like other exercises, proper execution of technique should always be maintained. Fatigue from this kind of training may compromise technique and cause injuries.

Different Training Methods for Different Health Goals

Athletes are individuals who workout and train to be the best they can be. This is necessary to be on tip-top shape for competition and other important events. There are different methods of training that are designed to improve the overall fitness of athletes. Without proper training, the risks of developing injuries may be heightened and fatigue may be easily experienced. Here are some scientifically-approved training methods that are done by world class athletes.

Interval Training

Interval training is composed of sets of exercises that are broken with rest or relief periods which include mild to light exercise. Engaging in this kind of training allows individuals to exercise at higher intensities and in extended periods. In addition, both aerobic and anaerobic metabolism can improved by this kind of training.

Sprint Training

Sprint training is a fitness regimen that helps develop speed and increase muscle strength. Medical studies show that individuals who want to improve their speed and muscle strength should sprint repeatedly at maximum speed, while allowing for complete recovery between sprints.

Interval Sprints

Interval sprints help develop aerobic capacity and involves alternate sprinting for 45 to 50 meters, and jogging for 55 to 60 meters in a distance of about three miles.

Acceleration Sprints

Acceleration sprint training develops strength and speed. This is achieved by gradually increasing speed while running. For example, from jogging to striding to sprinting, followed by brisk walking. Intervals usually range from 50 to 100 meters each.

Fartlek or Speed Play

This training method is designed for general conditioning and provides variety for different workouts. It involves running at fast and slow speeds on courses that are both leveled and hilly. This is different from interval training because it does not involve specific exercises and rest periods. Individuals who want to engage in this training regimen may run at a slower pace for a few minutes and then run fast again for as long as they want—it’s like engaging in a speed workout without a specific structure.

Continuous Exercise Training

This kind of training is necessary to build endurance and is performed with distance that can be executed at a slow or fast pace. The aerobic system is the main energy source for this type of training.

Additional benefits of benefits of these types of fitness and training methods may include the following:

• Helps to strengthen many muscles, including skeletal and cardiac muscles;
• Helps to increase your heart rate and improve your health;
• Focuses on problem areas such as your abdominal region and thighs.

The types of fitness training programs and routines that are available to people are many. Unfortunately, different types of training may also deliver different results. For this reason, the help of health and fitness professionals is necessary to achieve the desired results. This is important in making sure that these training methods are done properly and with the right intensity. Doing this may lessen the risks of developing injuries and other conditions, that may be detrimental to one’s health and well-being.

The Upside and Downside of Steroid Use

Sports culture has changed in the 21st century. Gone are the days where hard work and training brings an athlete to victory. Today, more and more athletes are indulging in many substances to improve their athletic performance and stamina. News about athletes and performance enhancing drugs, primarily steroids, seem to become regular items in the news. It is no secret that a number of professional wrestlers and some hard core body builders are steroid users. But now even runners, swimmers, baseball players, and cyclists are accused of abuse. In some cases, they have admitted to having used steroids and other performance enhancing drugs. These individuals admitted that they took these substances to have an edge in competition.

Steroids, one of the most abused performance enhancers, are powerful drugs that work by increasing protein synthesis within the cells. By doing this, steroids may enable individuals to run faster, hit harder, lift heavier weights, have more endurance and stamina, react faster, and achieve better than peak performance. In addition to this, steroids may also increase the body's production of testosterone, a naturally occurring hormone in the body. Testosterone enhances male characteristics like muscle mass, facial hair growth, and deepening of the voice. Steroids are banned substances and specialists are still puzzled at how ordinary people get a hold of it. Reports say that one can actually purchase steroids over the Internet. Steroid users are rampant nowadays, such that people may not readily recognize them if they are not aware of what to look for as physical signs.

Steroids may improve one's physique and increase physical performance. However, in the long run, it can greatly damage one's health, especially if taken in large doses.

Steroids taken for an extended period of time can lead to the following health conditions:

• stunted growth in teens (by causing bones to mature too fast and stop growing at an early age)
• liver tumors
• abnormal enlargement of the heart muscles
• violent, aggressive behavior and mood swings
• blood lipid abnormalities that contribute to heart disease
• acne (or a worsening of acne)
• increased breast growth in males, especially teens
• irreversible stretch marks
• a heightened tendency for hair loss and male-pattern baldness
• muscle aches

Teen girls and women risk these additional side effects:

• male-type facial and body hair growth and male-pattern baldness
• deepening of the voice
• enlargement of the clitoris

In addition to these effects, many steroid-users have died in the past; the causes being strongly connected with taking steroids. They are not good for one’s heart tissue, and may lead to the development of many health complications. Steroid users may also develop high blood pressure, high cholesterol, and tumors of the kidney or liver. Athletes who abuse steroids have been known to suffer heart attacks and strokes before they turn 30.

Clearly, the ill-effects of steroids outweigh its benefits. Individuals who want to improve their physical performance and stamina should bear in mind that the risks in taking these drugs are great and are not worth it. Hard work and dedication should be prioritized, rather than taking substances that may help one gain a temporary edge in the sports field.

The 2008 NBA Finals: Regaining Celtic Pride

This year's National Basketball Association (NBA) Finals was one for the books. It featured two of the most-heated basketball rivalries of all time—the Boston Celtics and the Los Angeles Lakers. These two teams met for the first time in 1987 and this year's finals encounter marked their 11^th courtside battle. The Celtics' recent win handed them their 17^th championship, while the Lakers failed to capture their 15^th title.

Boston, led by the big three, composed of Kevin Ganett, Paul Pierce, and Ray Allen dominated over the Lakers team which was led by this year's Most Valuable Player (MVP), Kobe Bryant. The Celtics won the title in six games, re-affriming their status as one the elite teams in the league. The 39-point marginal victory was the second best in the NBA finals, and probably the best in a clincher game. Winning the series is significant for the Celtics because of a couple of things:

The Boston Celtics came from a dismal 2006-2007 season and regained lost glory.
The Boston Celtic's 61^st NBA season ended with a gloom, with the team finishing with a 24-58 win-loss record—the second worst in the league that season. The Boston Celtics were only marginally in front of the Memphis Grizzlies. The season was also overshadowed with injuries of Paul Pierce and other key players, and the deaths of Celtic greats Red Auerbach and Dennis Johnson. The 2007-2008 season was a complete turn-around of a disappointing season. Because of an overhauled line-up, the Celtics won a total of 66 games and lost 16.

The Boston Win Preserved Red Auerbach’s Legacy.
Because of the the Celtic win, Phil Jackson failed to attain his tenth championship, the number he needed to become the NBA's all-time winningest coach in terms of championships. He ramains tied with Celtic legendary coach Red Auerbach’s record of nine titles.

The Celtic trade proved to be better than the Laker one.
The offseason trade executed by the Celtics and the mid-season trade by the Lakers was a vital cog in the success of the two teams. The Boston Celtics became heavy favorites to win the title at the start of the season by acquiring Kevin Garnett and Ray Allen from different transactions. The Lakers on the other hand, were playoff favorites at the start of the season, but became championship contenders by acquiring the services of Pau Gasol, a great passer despite his 7-foot frame. Take note that Phil Jackson’s “Triangle Offense” needed a center that could pass the ball. However, the Celtic trade proved to be the better one because Garnett dominated Gasol in both sides of the court throughout the finals.

This year's NBA finals ended with a bang with the Celtic magic overcoming the Laker showtime. It was sweet victory for Garnett, Allen, and Pierce winning their first title after more than 10 years in the league. Even the elite NBA teams failed to stop the the Boston surge, indeed, the Celtic magic is here and it is certainly here to stay.

The Upside and Downside of Steroid Use

Sports culture has changed in the 21^st century. Gone are the days where hard work and training brings an athlete to victory. Today, more and more athletes are indulging in many substances to improve their athletic performance and stamina. News about athletes and performance enhancing drugs, primarily steroids, seem to become regular items in the news. It is no secret that a number of professional wrestlers and some hard core body builders are steroid users. But now even runners, swimmers, baseball players, and cyclists are accused of abuse. In some cases, they have admitted to having used steroids and other performance enhancing drugs. These individuals admitted that they took these substances to have an edge in competition.

Steroids, one of the most abused performance enhancers, are powerful drugs that work by increasing protein synthesis within the cells. By doing this, steroids may enable individuals to run faster, hit harder, lift heavier weights, have more endurance and stamina, react faster, and achieve better than peak performance. In addition to this, steroids may also increase the body's production of testosterone, a naturally occurring hormone in the body. Testosterone enhances male characteristics like muscle mass, facial hair growth, and deepening of the voice. Steroids are banned substances and specialists are still puzzled at how ordinary people get a hold of it. Reports say that one can actually purchase steroids over the Internet. Steroid users are rampant nowadays, such that people may not readily recognize them if they are not aware of what to look for as physical signs.

Steroids may improve one's physique and increase physical performance. However, in the long run, it can greatly damage one's health, especially if taken in large doses.

Steroids taken for an extended period of time can lead to the following health conditions:

• stunted growth in teens (by causing bones to mature too fast and stop growing at an early age)
• liver tumors
• abnormal of the heart muscles
• violent, aggressive behavior and mood swings
• blood lipid abnormalities that contribute to heart disease
• acne (or a worsening of acne)
• increased breast growth in males, especially teens
• irreversible stretch marks
• a heightened tendency for hair loss and male-pattern baldness
• muscle aches

Teen girls and women risk these additional side effects:

• male-type facial and body hair growth and male-pattern baldness
• deepening of the voice
• enlargement of the clitoris

In addition to these effects, many steroid-users have died in the past; the causes being strongly connected with taking steroids. They are not good for one’s heart tissue, and may lead to the development of many health complications. Steroid users may also develop high blood pressure, high cholesterol, and tumors of the kidney or liver. Athletes who abuse steroids have been known to suffer heart attacks and strokes before they turn 30.

Clearly, the ill-effects of steroids outweigh its benefits. Individuals who want to improve their physical performance and stamina should bear in mind that the risks in taking these drugs are great and are not worth it. Hard work and dedication should be prioritized, rather than taking substances that may help one gain a temporary edge in the sports field.

Pain and Exercise an Inevitable Combination

Every once in a while pain and injury is experienced by individuals who frequently engage in strenuous physical activities. To some athletes or health buffs, pain is a friend, some on the other hand, would rather avoid suchs activities than experience additional pain. However, this move may actually worsen the condition because inactivity may promote muscle degeneration. When this happens even the simple exercises may lead to the development of pain. Once the muscles start to deteriorate, other problems may soon develop such as diminishing bone density, depression, and a weakened heart. On the contrary, regular exercise can help keep joints flexible and strong. Regular exercise may also reduce the occurrence of pain that is caused by exertion.

However exercise and other physical activities should be done properly because different kinds of exercises provide different kinds of health benefits. For example, flexibility workouts involve stretches that can help enhance range of motion. Cardiovascular includes aerobic workouts, walking, water exercises, and cycling. Strength and conditioning, includes isometric or isotonic workouts. Isometric workouts are static exercises that involve applying resistance without moving the joint. An example of isometric workout is pressing your hands against the wall while standing. It works out your chest muscle without joint movement. Isotonic workouts, on the other hand, use the full range of motion such as bicep curls and leg extensions.

Different exercises work for different individuals. A certain exercise that works for one may not work for another. Consult a doctor or a well-trained fitness instructor before engaging in a fitness program to achieve optimum results and avoid the occurrence of injuries that may hinder one’s health and fitness goals. Injury prevention is not easy but it can be achieved by engaging in proper exercise routines which include warm-ups and cool-downs. Doing these pre and post workout exercises is necessary in preventing the development injuries because warm-ups prepare the body for the strenuous activity ahead. Cooling down on the other hand slows down the heart rate and returns the muscles to their resting stage.

However, injuries are inevitable when it comes to sport and other physical activities if development can only be lessened. Every once in a while injuries will occur whether we like it or not. However the occurrence of injuries should not be a cause of concern because self care remedies like resting, applying ice, compressing and elevating the injured part may greatly speed up the healing process. In addition to these health care remedies, the use of muscles relaxants and other drugs may reduce the pain that may be experienced with injuries. Medications for pain should be used properly to prevent the development of side effects, allergies, drug interactions, among others. Medical research also shows that frequent use or taking them in large doses may damage the liver in the long run.

Pain is certain and expected especially in exercise and other physical activities. Pain may be a sign that one’s exercise program is effective or it’s a flop. Proper understanding and a doctor’s help is needed to determine which is which.

Sleep and the Athlete

Sleep is an essential factor in obtaining good health. Through sleep, the body restores itself—the muscles recover from a day’s work and the other organs rejuvenate themselves. It plays an essential role in maintaining the physical, mental, and emotional health of an individual. Sleep is also essential in maintaining and improving the athletic performance of physically active individuals. Athletes and health buffs, among others, all need ample amounts of sleep to attain their peak level of performance.

A lack of sleep may have an adverse effect on one’s athletic performance and overall health. Studies show that about 30 to 36 hours without sleep may decrease an athlete’s time before reaching the point of exhaustion. A consistent lack of sleep may also impair cardiovascular performance by an average of 11 percent. An athlete who needs eight hours of sleep but only gets six will accumulate a large amount of sleep debt in 15 days, enough to hamper cardiovascular and athletic performance.

Lack of sleep may also lessen the ability to gain peak power while training, exercising, or engaging in other strenuous physical activities. For example, sprinting, and accelerating up hills may become a little difficult because sleep deprivation can lower maximum heart rate. It is also clear that a lack of sleep may hamper coordination and efficiency during exercise. In addition to these health effects, lack of sleep may also cause the body’s temperature to rise faster during exercise. This may increase the risk of exhaustion, among other health complications.

Because of the importance of sleep in terms of sports or athletic performance, it is important to give importance to one’s sleeping patterns. Changing one’s schedule for more than two or adding an hour or a couple of hours to one’s sleep on weekends may disrupt the body’s biological clock. Individuals who want to improve or enhance their athletic performance are advised to give importance to sleep and not just on their training.

The following are some of the guidelines that are recommended by health professionals to individuals who experience sleep difficulties:

• Make sleep a part of your regular training regimen.
• Extend nightly sleep for several weeks to reduce your sleep debt before competition.
• Maintain a low sleep debt by obtaining a sufficient amount of nightly sleep (seven to eight hours for adults, nine or more hours for teens and young adults).
• Keep a regular sleep-wake schedule, going to bed and waking up at the same times every day.
• Take brief naps to obtain additional sleep during the day, especially if drowsy.

Individuals who experience chronic sleep deprivation may use medications that may help them improve their sleep patterns. There are a number of medications that are out in the market that are specifically designed to improve one’s sleep. However, these drugs should never be taken without the approval of doctors because of the side effects that they may bring. Some may hamper one’s athletic performance, rather than improve it. A clear understanding of sleep is essential in helping individuals achieve their health goals. These individuals are encouraged to have clear and effective communication with their doctors to achieve their goals.