What is plyometric exercise?
Plyometrics or jump training, are exercises that use force and speed to build muscle power. They involve short, intense bursts of activity that build your muscle and bone strength. Think explosive movements.
Every time you land from a jump, your muscles get a stretch. That gives your next jump even more power. The combination of stretching and contracting your muscles whips them into shape.
Menopause or after is a good time for pylo exercise to be included in your weekly 150 minutes. These help your body retain or gain muscle and strengthen bone density that tends to fade at this time of life but doesn't need to. These exercises include several of the following and here is a good starting set of 15 exercises. As you start it is fine to use a chair, wall or door jam for balance.
Upper body ideas: Kettle ball work, throwing. pushups or variations or wall pushups where you push your body away from the wall strenuously.
Lower body examples include: hops, jump roping, side hops, high knee running, kicking, jump squats, one leg hops, side jumps, jump lunges, tuck jumps, skipping.
Watch your form. No knees imploding, keep them over your feet. Start with jumping just a few inches off the floor, build up to higher jumps over time. Land gently, no stiff knees. Plyometrics are high impact exercises. Always start slow with good form. Start with a few exercises at a time with 3-4 days rest between then build up in your reps or exercise. Only 1-2 times per week. Make sure you are not causing injury. Arthritis or previous joint injury are not a good match with Plyometric exercise.
To start out, do a few jumps then do another calmer exercise while your recover then repeat the initial exercise a few more times. Do not do more than 30-60 seconds of the exercise at a time. This looks like 3 sets of 10 with rest in between. You do not gain more muscle by shortening the rest period. Always give your muscles a good break to recover. This will help build your muscles!
https://www.webmd.com/fitness-exercise/a-z/what-is-plyometrics
https://www.self.com/story/a-10-minute-fat-burning-plyometric-workout-you-can-do-at-home#:~:text=Although%20you%20may%20not%20have,up%2C%20and%20a%20pop%20squat.
