Athletic coach highlights the importance of jumping, hopping, and lifting for the body

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.

High-intense activities like sprinting can help build muscle, increase your stamina, and also improve your cardiovascular health. “Sprinting can also help in burning calories and easily lose weight especially fat from the body. It is important to form correct posture while running to avoid any serious injuries to your joints or muscles,” said Dr Anup Khatri, senior consultant- orthopedics, Gleneagles Hospital, Parel, Mumbai.

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.

Find out more about your functional strength (Source: Freepik)

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.

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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.