Jumps are an underestimated and very effective workout for keeping healthy. Especially if you are over 30!
The advantages are obvious.
- You are doing something for your fast muscle fibres, which steadily decrease from the age of 30. It is precisely these fibres that primarily consume sugar.
- You are doing something for your diabetes prevention.
- If you're already athletic, you'll run faster, hike faster or ski better than ever before.
- The training is done in 30 minutes at the most.
How do you go about it?
Preparation is a must! Jumps must be well prepared. Especially if you haven't done any highly dynamic movements for a long time, a strength training block with our Functional Fit training is recommended.
Even well-trained athletes warm up for at least 10, or even better, 15 minutes before a series of jumps. Good blood circulation in the muscles, well lubricated joints and prepared connective tissue are the prerequisites for a good and injury-free training.
Which jumps do I need?
The basic exercises are squat jumps and frog jumps.
In the squat stretch jumps you take a safe stance, squat down and jump as high as you can. For frog jumps, follow the same principle and go for the maximum distance. For both exercises, make sure you land safely and don't rush to the next jump.
How much (break)?
It may be surprising, but you don't have to fit hundreds of jumps into one workout, especially at the beginning. 5 jumps per series with a break of 2 to 3 minutes between each series is enough. Start with one series per exercise. That's "only" 10 jumps at the beginning. But especially if this training is new to you, you can react with sore muscles.
If you do such a training twice a week and increase the number of jumps by about 10 jumps per week, you will notice the first differences in the rest of your movement behaviour already after 3 weeks. Fifty jumps per training session is a very good goal.