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Can plyometric training help me lose weight?

Plyometrics also known as "jump training" is one of the highest calorie burns you can get when done consistently and with proper form. Once or twice a week for this high impact workout is enough as it can be very damaging to the joints. The best way to avoid injury while doing plyometrics is to make sure you have proper core training first. If your core is not trained to help absorb some of the impact your risk of injury is much greater. Training your core can be as simple as performing and exercise commonly known as "ISO-Abs" or "planks". However, if these are not done properly you are still risking joint damage while jumping or running.

While supporting yourself on your elbows and toes be sure your shoulder blades are pulling towards one another and you are activating your glutes in addition to your abs. Also make sure your neck and spine stay straight by looking on the floor slightly in front of you, rather than looking up. When you are properly utilizing all of these muscles it will be very difficult to stay in this position for more than 20-30 seconds. It's not important to stay in this position for a long time. It is crucial that you are focusing on muscle control and efficiency. This can only be achieved through practice and repetition.

Begin by holding your position just long enough to make sure all your muscles are working together, breath out and relax for 2-4 seconds before setting up and holding again. 10 repetitions 4-5 times a week to start. When you are jumping it's going to be when you land that you want to really focus on tightening up your core muscles and landing with light feet. Practice jumping without "pounding" into the floor. Have a good time and most importantly, make sure you have M.D. clearance if this is something you have never done or not been working towards. 

All human beings need to possess the ability to react quickly to a change in their environment and produce everyday activities efficiently. In this sense, plyometric training is also similarly referred to as "Reactive Training". Exercises that fit into this category aim to increase the rate force is produced with the muscles (i.e. speed of movement + maximal force or work). An example exercise would be jumping in the air.

Our day to day lives don't move in slow-mo...Nor does every movement we make occur in a 2 to 4 second pattern (typical movement speed used in traditional exercise programs). No...Life comes at us fast! I have frequently explained to clients the need to progress up to these exercises as "Speed of Life Exercises"!

Plyometric (or Reactive Training) exercise is a commonly overlooked component of overall fitness. These types of exercises have frequently been referred to as to dangerous and increase the risk of injury. NOT TRUE! However, it should be noted that these types of exercises should be performed after appropriate levels of core stabilization and joint functionality have been established. Otherwise, an individual risks developing an overtraining injury because they will likely compensate due to the increased intensity of the exercise.

The benefits of these exercises in a weight loss program can produce amazing results for the client when introduced after a period of building core stabilization and increasing muscular strength. A plyometric exercise requires short bursts of effort and will burn significant calories for the individual. These exercises should be progressed up to as part of a comprehensive fitness program and should not initially be performed if you experience joint compensations at the beginning of your program. An exercise program that includes all plyometric exercises (or explosive movements) may be too intense for most individuals. However, most people should be able to integrate at least one type of plyometric exercise into their workout routine.

I recommend scheduling an appointment with a certified fitness professional, if you have never performed a targeted plyometric exercise before, who can perform a fitness evaluation for you and can teach you the best progressions to start with. Proper technique is the key to success and injury prevention. Most of all...a fitness professional can show you how to make these exercises a fun and challenging addition to your fitness program!

Fun & Fitness!!

Plyometric training is a fantastic cardio workout and a great way to burn calories. So, yes, it is an efficient workout supplement to help lose weight. Plyometrics also helps to increase your speed, physical agility and reaction time.

However, I don't recommend jumping into (pun intended) a plyometric routine without first building the proper foundation. You should also have clearance from your physician before beginning any exercise program, especially one as vigorous as plyometrics.

While plyometrics can greatly increase your agility, you must have a certain amount of agility to begin with. Otherwise you could become injured. You need to develop something called neuromuscular control. In other words, the way your body responds to a situation: turning quickly, sudden change of direction, or even the way your joints bend. If, for example, your feet typically turn outward and your knees are usually locked when you stand, attempting a plyometric exercise would increase your risk for a knee injury. Simply put, you must first teach your body to perform correctly - slow and controlled - before you attempt to perform the same movement quickly.

First, build a foundation using stability endurance training. Perform exercises that enhance core strength, increase joint stability and teach motor control (making correct movements).

Make sure you complete this part of training, are confident with your core & joint strength, and are successfully making correct movements. Once you have built your foundation, start with simple and slower paced plyometric movements, making sure you are moving correctly. Then you can pick up the pace and increase your intensity.

Would not be my first choice as best exercise to lose weight. I use plyometrics as next level training focused on improve performance. Easier to accomplish with less weight and higher impact/risk of injury.
Plyometric training is a great addition to your workout, but you need to be careful if you are seriously overweight or have not worked out for a long period of time/never worked out. The potential for injury is greater due to the impact on your joints.  Plyometric exercises are intense exercises designed to build explosive strength. I usually reserve this type of exercise for my clients who are training for a sport or are ready to take their workout to the next level.    When you engage in plyometric exercise, be sure you are on a cushioned surface such as a special aerobics floor, or mat.  NEVER perform plyometrics on concrete surfaces.
Plyometric training is great way to add extra intensity and calorie burn to your workout. You will not decrease your weight unless you are burning more calories than you are consuming. Any successful weight loss program should combine exercise with proper nutrition. Plyometrics are designed to produce power through quick, repetitive movements such as jumping, skipping, or box hops. This type of exercise is great for athletes, but the intensity can be varied to fit anyone’s needs. For example, skipping is relatively low-intensity plyometric exercise, whereas box jumps require more skill and conditioning. If you are going to be performing plyometrics and jumping up and down, you want to make sure you are doing it with good form to reduce the chance of injury. Although plyometric exercises are great for burning calories, you cannot burn too many calories if you are sitting on the couch with an injured knee. To ensure you are using good plyometric technique, you will need to be able to perform regular, functional movements without demonstrating any compensations for muscles or joints that might not be moving optimally. To assess your lower body, stand in front of a full-body mirror and watch yourself squat like you are sitting in a chair. Line the feet up below the hips, keep the toes straight, and do 10-15 squats. Pay particular attention to your knees, if they go in (knock kneed) then you may want to spend some time working on the hip muscles before you begin jumping. If you have a tough time seeing what your knees are doing, then make an appointment with a certified personal trainer at your local health club. They will be able to assist you in determining if your lower-body is ready for the demands of plyometric training.
Absolutely, they are a great addition to any sound weight loss program! Plyometric training is a fantastic way to burn a lot of calories in a short amount of time (which is the name of the game in terms of weight loss). This type of training is also highly beneficial for increasing for increasing power, balance, proprioception, cardiovascular health and recovery. They can be done for as sets and reps, or you can do them for time. Either way I would highly recommend them!
Plyometric training is a great tool to add to your workout.  You can most certainly burn more calories during your workout by adding this type of exercise. Plyometric training works great to use more muscle groups at once and keeping your heart rate up.  Just remember though you have to burn more calories than you take in to lose weight.  If you don't it won't matter what type of exercise you do no matter how hard it is. 

When it comes to weight loss you must remember that calories in less than calories out equals weight loss. Or a more understandable way of saying it is to eat less and move more.

Plyometric, more commonly known as jump or reactive training is not for beginner fitness people. Plyometric is used mostly by athletes but also by more advanced fitness people and people training for special sporting events.

Plyometrics is an explosive training technique that can be incorporated into any advanced level fitness person. Can it help you to lose weight?  Sure it can, but as with any exercise regimen you must eat right as well as exercise.

In order to lose weight an individual needs to be in a daily/weekly energy deficit. Simply stated, one needs to burn more calories in a day versus what they consume calorically.

Plyometric training is a strategy an individual can implement in their program to help burn more calories. When developing a conditioning program it is important to remember the strategies we utilize must be congruent with the individual - their daily tasks - and their goals. Plyometric training is a component of an overall integrated conditioning program. 

Plyometric training is a form of power training. Plyometrics challenges the body’s ability to accelerate and decelerate movement. Movements that are chosen must fit the individual’s abilities and needs. The example below illustrates beginner to advanced plyometric moves.

Skipping Matrix (beginner):  This move tweaks the traditional skipping motion. Traditionally we were taught to skip straight forward. Challenge the body by skipping backwards - sideways - and skip with a twist. 

3D Run Hops (intermediate): Start in a left leg balance position, proceed to hop forward landing on your right foot and then return to start position on left foot. Next, proceed to hop laterally to the right returning to start. Last, hop rotationally to the left and return.

3D Box Jumps (advanced): Start by standing with both feet on the ground behind a box, proceeds to jump up onto the box and then return to start position. Next stand to the right or left of box and perform a lateral jump and return. Last, stand slightly in front of box off to the side and perform a turn jump and return. 


Plyometric exercises are intense exercises designed to build explosive strength. They are not for beginner athletes and are not necessary for weight loss.

Weight Watchers encourages people to engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. Everyone should engage in at least 30 minutes of moderate-intensity physical activity on most days of the week. Engaging in 60 minutes of moderate- to vigorous-intensity activity on most days of the week is the amount recommended to help with weight loss.

Weight Watchers offers a comprehensive approach to weight loss that can help you reach your goals. 
Learn more about Weight Watchers and how to join.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.