The term "aerobics" was coined by Dr. Kenneth Cooper to describe a system of exercises that aids in the prevention of coronary heart disease, according to the American College of Sports Medicine. Often it is used to describe group fitness classes that raise your heart rate for an extended period of time, also known as hi/lo classes. These classes incorporate many different movements to challenge your body, and plyo heels are just one option.
About Plyo Heels
A plyo heel is a high-impact activity you can perform in an aerobics class. Stand on the ground with your feet about hip-width apart and arms at your sides. This movement is basically a straight leg jump. You try to propel yourself off of the floor by extending your ankle and pushing off the balls of your feet. Land gently on the balls of both feet and set your heels down. You can use your arms to press up over head or leave them at your sides.
Plyometrics
Plyometrics is also known as jump training. Athletes use plyometrics to develop power, or explosiveness. Plyometrics were first developed and used in the Eastern Bloc countries, according to Juan Carlos Santana, MEd, CSCS. In the 1920s, track and field athletes began to use plyos to improve their speed and power. Now they are a common method of training in many sports. For a person in an aerobics class, plyo heels offer an intense method of raising the heart rate and burning more calories.
Muscles Used in Plyo Heels
The primary muscle used in plyo heels is the gastrocnemius. This is the muscle you can see in the back of your lower leg when it is developed. It originates on the medial and lateral condyles of the femur right above where your knee bends. It travels down the back of your leg, crossing over the ankle joint and inserting on the calcaneus, or heel, of your foot. The secondary muscle used in plyo heels is the soleus. This muscle lies below the gastrocnemius, originating on the fibula and tibia and inserting on the heel.
Considerations
If you are new to aerobics classes or high impact exercises, start with low-impact options such as a standing calf raise. Start in the same position with your feet hip-width apart, but instead of jumping off the ground, simply raise your heels up and down, maintaining contact with the floor. Stop if you feel pain in your ankle, foot or lower leg.
References
- American College of Sports Medicine: Evolution of Group Exercise: Where Have We Been and Where Are We Headed?
- Peak Performance: Combining Plyometric and Weight Training to Increase Speed and Power
- Bodybuilding.com: The Truth About Plyometrics Part 1
- American Council on Exercise: Standing Calf Raises
- University of Washington Department of Radiology: Musculoskeletal Radiology: Gastrocnemius
- University of Washington Department of Radiology: Musculoskeletal Radiology: Soleus
