Most people tend to slow down after 40, but the fact of the matter is that this is actually the age to take your fitness up a notch! As we age, our metabolism slows down, so the usual exercises will not give us the same benefits as it did in the 30s, or 20s. So, what should one do? Jelena Lieberberg, yoga and movement coach, recommends plyometrics as an extremely effective way to protect your joints. Let’s dig deeper…In an IG post, Jelena said “Ageing naturally brings a decline in muscular strength, bone density, and neuromuscular function. This can lead to an increased risk of falls, fractures, and a general loss of independence. However, engaging in plyometric training can help mitigate these effects and even reverse some age-related declines. Some studies have shown that if you’re unable or unwilling to jump, you’re at a higher risk of falling.“Research indicates that plyometric exercises enhance power production, while simultaneously strengthening joints and decreasing the risk of injuries. and improving functional movement in those over 40. Let’s see how..What Is Plyometrics and how does it build powerPlyometric exercises require muscles to extend rapidly before they contract forcefully through movements, such as jumping and bounding. The stretch-shortening pattern in plyometric exercises enables muscles to generate increased force output, during shorter time periods which targets fast-twitch fibers, that control power and speed. Research shows that plyometric training enhances power output through better muscle performance, and nerve-muscle coordination. The fast-paced high-intensity movements activate fast muscle fibers more effectively than slow exercises, which results in better performance in jump height, speed and strength development.
Why do people over 40 need itAdults over 40, need to develop strength, because it enables them to execute their daily activities, including stair climbing, quick standing and grocery carrying. The body learns to generate force quickly through plyometric training, which becomes essential for preventing falls and sustaining independence as people age.Plyometric exercises help both protect and strengthen your joints.The main concern for those over 40, involves maintaining healthy joints particularly in their knees, hips and ankles. The muscles and ligaments that support joints become stronger through plyometric exercises, which lead to better joint stability. Research shows that plyometric training, strengthens knee and hip muscles, while improving their ability to handle forces during movement. The improved joint mechanics from plyometric training, helps decrease stress on joint structures which prevents injuries like strains and sprains.The controlled impact during plyometric exercises helps build bone density, which protects against osteoporosis and fractures. Experts advise people to use bent knees when landing from plyometric exercises, because this technique helps absorb impact. Plyometric exercises performed correctly and with gradual progression, are safe for joints, while building their strength over time.
Specific advantages for those over 40The natural process of aging leads to muscle power reduction and neuromuscular system deterioration, which raises the danger of accidents and injuries. Plyometric training enables older adults to enhance their muscle power, balance and coordination abilities, which helps counteract age-related muscle decline. Research findings demonstrated that older adults who participated in plyometric training, achieved better results in jump height, stair climbing and daily activities than participants who followed walking or slow resistance training programs.The nervous system learns to perform movements more efficiently through plyometric training, which leads to better proprioception or body awareness, that helps with balance. The combination of better balance skills and increased movement confidence through plyometric training, helps people live longer while maintaining their overall health.Safety guidelinesThe first step for beginners and people with joint problems, should include basic plyometric exercises such as step-ups and small jumps and gentle hops. The correct landing technique involves bending your knees to distribute force, while minimising stress on your joints. The exercise intensity and number of repetitions should increase, as your strength and coordination skills develop.The combination of plyometric exercises with strength training, enables muscles to develop their ability to handle powerful forces. A fitness professional who specialises in working with those over 40, should guide you through proper technique and safe progression of plyometric exercises.Why perfect for those over 40The fast-paced nature of plyometric exercises, leads to elevated heart rates which delivers cardiovascular advantages to those over 40. The training method enhances agility, reaction speed and total physical abilities, which help people stay active while preventing disability. Plyometric training enhances neuromuscular coordination, which enables better execution of daily activities and helps manage chronic joint pain, by achieving muscle balance around joints.Disclaimer: This article is informational only and not a substitute for medical advice
