How to Choose Plyometric Boxes in order to Engage in Plyometric Boxes Exercises

Using plyometric boxes can really help increasing the speed and power, is you really know how to do it. By combining the boxes and plyometric box exercises, you should be able to boost your performance and strength.

Understanding Plyometric and Usage of Plyometric Boxes

Plyometric is a type of strength training exercise involving explosive and quick movements in order to improve power and speed. Strength training work out is generally done in slow and long movement to improve muscle mass and strength, but not with plyometrics. This kind of exercise is divided into three main phases:

  • The first one is the eccentric phase which involves quick muscle lengthening movements.
  • The second one is the amortization phase, which is resting period – only short, though.
  • The third one is the concentric phase, which involves explosive muscles shortening period.

All these three periods should be done as quickly as possible. The main goal of this exercise is to reduce the time in between phase eccentric and concentric. You can expect yourself to  be more powerful and faster by doing so.

The plyometric box itself is a sturdy and solid platform – usually made of metal or wooden – designed for plyometric training for the lower body. With it you can jump, hurdle, and many more. It is important to you get the basic first, like jumping and then landing with both feet, or jump marches and single leg landing. When you get the basic, you can increase the challenge by using higher box, change the jumping direction, add the distance, and such thing alike. You can also start doing upper body exercise, so you can experience full body endurance and power.

To accomplish the full body training, you may need another set of plyometrix boxes. The problem with the box is that it can be quite expensive – especially if you need more than one. To overcome the budget issue, the adjustable plyometric boxes are created. The boxes can come in single form with adjustable height, which can be beneficial and effective for the training. You can also choose having metal frame box or the wooden one.

  • Metal box is sturdier, more portable, and easier to store. But it is more expensive.
  • Wooden box is cheaper, but it is not as good as the metal – although it is quite reliable and okay.

Plyometric Boxes and the Training

This kind of exercise can be done twice or three times a week. It is advisable that it is done in non consecutive days since your body will need to rest between the workout sessions. The routine can start with low impact exercise with 100 ground contacts per session. It can be divided into 10 box jump (4 sets) and 20 power step-up (2 sets). It is set for beginners. As you show better progress, you can increase the challenge.

It is important that you get the right guidance from the right professional. Plyometric training may seem simple and easy, but it is not as easy as you think. Moreover, it can be dangerous and risky if you are careless.…

Treadmill vs Elliptical – Which is Better for Fitness

Over the years, the debates over which one is better in the treadmill vs elliptical have been going on. Some people say that treadmill is better; it is a classic type of training machine that have existed for years – even decades. However, some people say that elliptical is better. Its newest technologies have made it possible for users to achieve better results and performance. If you want to know more about both machines, it is better to compare them one by one – viewing their benefits as well as their flaws.

Treadmill vs Elliptical: The Basic Understanding and Mechanism 

In the comparison of treadmill vs elliptical, there are some basic mechanism that you need to know in order to differentiate both devices. The elliptical machine is also often called as the cross trainer or X-trainers. It is an exercise machine that is stationary, used mostly to stimulate running, walking, and even climbing without putting too much pressure on the joints. Because of this reason, the machine is often used by people who are injured. Not only they can stay fit, they can also reduce the impact of injuries.

The treadmill, on the other hand, is the exercise machine for running or walking while users stay within the same place. In the past, this machine was called as the treadwheel and it was often used as a punishment device. People who were sentenced had to walk on the wheel to grind grain. Of course, each of the machines comes with their own benefits. Some people think that they enjoy the treadmill benefits even more, but some people like having the elliptical machine benefits even more.

Treadmill vs Elliptical: The Comparison of Benefits and Flaws 

When it comes to treadmill vs elliptical health advantages, be sure to know the details of each machine. When it comes to usage and treadmill benefits, there are some perks that you can enjoy, such as:

  • Flexibility. You can have various different exercises, from slow walk, fast walk, to running. You can also have different adjustments for the programs, incline, and also speed.
  • Natural motion. Having the treadmill is like having natural movement, so it is familiar.
  • Reliable outcome. The treadmill is known to really provide real result as it is quite effective to burn off calories.
  • Long period of existence. The treadmill has been around for quite some time, since the 1800s. It is quite reliable and trustworthy.

Despite all the benefits, there are also some flaws of the treadmill, such as:

  • Safety problem. When you do high intensity exercise without having enough skills and ability, you can put yourself into health risks and dangers.
  • Unnatural handles. Some of the most current treadmills come with heart rate feature, but you need to hold on to the handles. Running while holding on to the handles can be challenging as well as awkward.
  • Tough and challenging on the joints. Running can cause hips, spine, ankle, and knee stress. When your body is stressed up, you can suffer from injuries.

On the other hand, when you are thinking about having elliptical, there are also some elliptical machine benefits that you can enjoy:

  • The non impact benefit. Unlike the treadmill, you can enjoy the exercise without putting too much stress on your joints.
  • Cross training method. Most elliptical machines are packed with movable handles so you can always train the muscles on the lower as well as upper body parts altogether.
  • Reverse benefit. The pedal movement allows you to stride your movement in reverse manner, so you can add more challenges and strength to your body.

 However, there are also some flaws of using the elliptical:

  • Less versatility. Unlike the treadmill, the elliptical machines don’t have any incline features so it can’t add challenges to your routine.
  • Not having enough weight effect. Because of the pedal design, the machine doesn’t have enough weight bear effect that can be achieved efficiently when running on the treadmill.

Those are the basic information about treadmill vs elliptical . Keep in mind that each has its positive sides as well as the negative ones. It is up to you to choose which one is better for you or your health.…

What Everybody Ought To Know About Olympic Weight Plates

If you are into weightlifting so much, you need to know the difference of Olympic weight plates and the regular standard plates. Not only they are different in designs, the whole set is also different. Of course you can expect differences in price tags and implementation as well.

Olympic Weight Plates vs Standard Plates 

The standard weight is the weightlifting equipment mostly used in home gyms. It comes with standard bar diameter which fits to the standard plates. The diameter of the bar is usually around 1 inch in the middle, but it will be different on the ends.

  • Standard bar usually has 1 inch diameter on the ends, which can be used to accommodate 1 inch plates holes. If you use Olympic plates, they will be loose as the plates are generally bigger. But when you buy Olympic adapter sleeve, the plates will fit nicely and firmly.
  • Olympic bar usually comes with 2 inches diameter for the ends. Naturally, the plates come with 2 inches diameter holes, which are bigger than the standard plates and bar.

There are some perks of having Olympic plates. They are:

  • Sturdy structure. Since this kind of equipment is used in international events like the Olympics, you can be sure that the structure and quality are just the best. Standard bar may bend with weights over 200 lbs, but Olympic bar won’t.
  • Better accuracy. Olympic plates are designed through meticulous and careful process. Since most of them are made through careful process, you won’t find cheap or cheesy quality. Everything will be perfectly fit.
  • Better stability. Olympic bar is generally thicker as well as heavier on both ends. It won’t easily tip over, even when unbalanced weight happens.
  • Bumper plate existence. Bumper plates are only available for Olympic plates. The plates are covered in thick rubber, so they are completely safe when dropped. Unlike iron plates, they won’t cause damage or crack.
  • Various additional options. The Olympic bar comes with various grip plates options. You can choose the urethane plates or the rubber one.

Choosing Olympic Weight Plates 

If you are serious about your weightlifting activity, you’d better invest in Olympic weights set. You can have the bar with several options of plates in different weights. The plates generally start from 300 pounds and add up. Yes, you will have to pay more, but it is a worthy investment if you are serious about it. However, if you aren’t really into weightlifting, choosing the standard set will be better as it is more economical and easily purchased.

Olympic weight plates various Selection

Body-Solid 25lb. Rubber Grip Olympic Pl…


CAP Barbell 2-Inch Olympic Grip Weight…

CAP Barbell (Apr 15, 2011)


CAP Barbell Olympic 2-Inch Plate Rack

CAP Barbell (Apr 5, 2010)


Power Systems Pro Olympic Weight Plat…

Power Systems (Nov 8, 2011)


XMark Fitness Premium Quality Rubber …

XMark Fitness (Aug 15, 2012)

CAP Barbell Olympic 2-Inch Weight Plat…

CAP Barbell (Sep 28, 2011)




You also have the option to choose bumper plates or the steel ones. Bumper plates are basically safer and long lasting, thanks to the thick rubber cover. But steel plates are usually cheaper and you can easily find them in secondhand market. Not many people sell secondhand bumper plates, so you may have to buy the new one. If you want to get the perfect Olympic weight plates for your needs, be sure to consider your budget and your requirements; otherwise, it will go into waste.…