We couldn’t agree more with athletics coach and author Ayesha Billimoria who recently highlighted the importance of strength and endurance training — with movements like jumping, hopping, and lifting — for the body. Billimoria who has 27 years of experience in training and competing, shared, “Nobody has ever done an assessment to check my strengths and weaknesses. @suuperstrong did one yesterday and it opened my eyes to so many things that I had yet to learn. One of the most important things she told me was, ‘I am an athlete who uses my tendons more while running and not muscles’ She gave me a picture of my many years of injuries and poor running form.”
She continued, “I am someone who has always escaped strength training but only post my slip disc did I understand how important this was. Not just for athletes but even the general population. Lifting, jumping, hopping, sprinting are such key factors in building muscle strength, power, and endurance. (sic)”
Let’s understand more about movements and form
Lifting, jumping, hopping, and sprinting play a pivotal role in building muscle strength, power, and endurance due to the following reasons:
Strength and endurance
Lifting weights provides resistance, which is essential for muscle hypertrophy (growth) and increasing muscle strength, said Dr Udit Kapoor, orthopaedic consultant, Metro Hospital, Faridabad.
“The progressive overload principle, which involves gradually increasing the weight or resistance, forces muscles to adapt and grow stronger,” said Dr Kapoor.
Sprinting and repeated bouts of jumping and hopping improve muscular endurance by training muscles to sustain high-intensity efforts overtime, added Dr Kapoor.
Varied muscle activation
Different lifts (e.g., squats, deadlifts, bench presses) target various muscle groups, leading to comprehensive muscle development and strength gains.
Power
“Jumping, hopping, and sprinting involves explosive, high-intensity movements that require rapid force production. This trains the fast-twitch muscle fibers, which are crucial for generating power. Exercises like jumping and hopping are plyometric exercises that improve the stretch-shortening cycle of muscles. This enhances the ability to produce force quickly, a key component of power,” said Dr Kapoor.
Neuromuscular Adaptation
These activities improve neuromuscular coordination, increasing muscle contractions’ efficiency and speed, contributing to greater power.
Aerobic and anaerobic conditioning
While sprinting primarily enhances anaerobic capacity (the ability to perform high-intensity work in short bursts), it also has aerobic benefits, especially with interval training. This dual development is critical for overall endurance, mentioned Dr Kapoor.
Cardiovascular efficiency
High-intensity activities like sprinting and jumping improve cardiovascular efficiency, allowing the heart and lungs to supply muscles with oxygen more effectively during prolonged exercise.
Additional benefits
Functional strength: These activities mimic natural, functional movements, enhancing everyday physical capabilities and reducing the risk of injury.
Bone density: Weight-bearing exercises such as lifting and jumping increase bone density, contributing to overall musculoskeletal health.
Metabolic boost: High-intensity activities like sprinting elevate the metabolic rate, aiding in fat loss and improving body composition, which indirectly supports muscle function and endurance, shared Dr Kapoor.
Watch the video here.
Incorporating a variety of these exercises into a training regimen ensures a balanced development of muscle strength, power, and endurance, leading to improved athletic performance and overall fitness.
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First uploaded on: 18-06-2024 at 19:30 IST