6 Eminent Benefits of Jumping Jacks and how to do
Jump training is necessary to stretch your body muscles and to provide both strength and agility. These exercises are also good for your bone health. A popular jumping exercise is Jumping Jack. It is a type of body conditioning exercise where you start from a standing position and then jump to a position with legs spread and arms raised. After this you jump back to the original position. Jumping Jacks are a part of the plyometric workout. They are an efficient total-body workout that you can do almost anywhere. These exercises are a combination of aerobic exercise and resistance work and hence there are enormous benefits of jumping jacks.
Anybody who starts a workout needs to be familiar with Jumping jacks. You can do them easily and quickly, and just anywhere. They come with lots of benefits, work your heart, lungs, and muscles at the same time. Let us see what the various benefits of Jumping Jacks are.
Benefits of Jumping Jacks
1. Great Cardiovascular Exercise
Jumping Jacks are a fantastic cardio exercise. Cardiovascular exercise will raise your heart rate and breathing rate. They cover the exercises that can be moderate as well as vigorous in intensity for a short duration of about 10 minutes or more. Jumping Jacks are very beneficial for your heart health, weight regulation, and metabolism boosts. They even improve general mental health, mood, and sleep. With regular Jumping Jacks, your heart pumps more oxygen-carrying blood and becomes more efficient with every beat. Your lungs become more effective in taking in oxygen, and the muscles get trained to use more oxygen.
2. Help in Muscle Building
Jumping Jacks work on several muscles of your body at the same time. They strengthen your glutes, quadriceps, and even hip flexors. These exercises also involve your shoulder and abdominal muscles. Jumping jacks can be an excellent alternative to working out miles on a stationary bike or a treadmill. They not only raise your heart rate but also get you to move your body out of its normal plane of motion.
3. Jumping Jacks for Weight Loss
Another significant benefit of Jumping Jacks is that they help you in weight loss. Doing a lot of jumping jacks regularly for an extended period will aid you in burning some calories. You will definitely work up a lot of muscles that will make you sweat. All the physical exercise will make you feel hungry quickly. These exercises take a lot of energy to perform physically, and your body uses calories from the food that you have eaten. This triggers the fat burn process in your body, leading to weight loss.
4. Good for Bone Strength
Jumping Jacks are also good for your bone strength. As part of the exercise, every time you land on both your feet, your bodyweight pulls them towards the ground. This puts an increased amount of stress on your bones. It is like an increased amount of weight placed on your bones. Thus, simple jumping jack routine can make your bones more resilient towards weight and anything you throw at them.
5. Good for Burning Calories
Jumping Jacks are the simplest and best exercise for burning calories. In this way, they assist in weight loss also. Do you know how many calories do Jumping Jacks burn? Experiments have shown that this exercise burns roughly 100 calories for every 10 minutes. The calories burnt depend upon your weight, gender, and intensity of the workout.
For example, let’s say a 150-pound person does one set of 100 repetitions for a two-minute session. Here, the jumping jacks may burn around 19 calories. If you continue to do them, for, say 10 minutes throughout the day, you will burn a total of 95 calories. That’s an excellent start to burning calories with a simple exercise.
6. Elevates your mental health level
Like all exercises, Jumping Jack cardio workout has an almost immediate impact on your mental health. It not only improves your blood circulation but also relieves stress and boosts your metabolism. Jumping Jacks also cause your brain to release a large amount of neurochemicals that relax your body and mind. They also elevate your mood levels and general well-being. In many cases, people have mentioned a reduction in their pain levels and relief from stress and anxiety. What is better than experiencing a general level of happiness from a few reps of Jumping Jacks?
How to do Jumping Jacks?
After considering all the above benefits of Jumping Jacks, performing this simple exercise becomes necessary. Make sure to get your technique right to get the maximum benefits of jumping jacks.
Here’s how to do Jumping Jacks, a simple yet popular cardio exercise.
- Stand straight, with your legs together.
- Keep your back upright and put your arms to the sides of your body.
- Bend your knees slightly and jump a little into the air.
- Land on the ground with your legs apart.
- At the same time, you need to move your hands over your head and clap once.
- With the same intensity and without pausing, jump back to the position you started from.
- Bring your legs together and keep your hands down.
- Repeat this for two sets of 10-15 repetitions.
- Experienced people or those who work out regularly can repeat it for 150-200 times a day.
Jumping Jacks are a very good exercise for beginners and pro athletes alike. They burn a whole lot of calories and increase your metabolism. You can start from simple 10-15 reps a day, and slowly increase it to 50-60, finally achieving the target for 150-200 a day. On an estimate, if you can do jumping jacks for a half-an-hour every day, you can surprisingly burn up to 200 calories!
The best part of Jumping Jacks is that they are simple and easy to perform and do not need any expensive gym equipment or supervision. You can quickly try them out at your home to target fat burn and weight loss. This will help you increase your fitness level. Once you get the hang of the workout, you could try variations to this exercise, like low impact jacks or rotational jacks as per your convenience.
Safety Tips While Doing Jumping Jacks :
- Always choose good sports or athletics shoes before starting any exercise or yoga to avoid unwanted injuries. Do not go with sandals, heels, boots or chappals.
- Always exercise on flat surface rather than an undulating surface as you can either get hurt or could interfere the impact.
- Since, jumping jacks itself is a warm up exercise but only as long as you do it at a slow pace. If you want to do it prolonged for 30 minutes, start after a brisk walk of 5 minutes.
- Listen to your body first, if you feel pain while exercising either take a break or stop immediately.
Hence, Jumping Jacks is really good exercise for all of us, also very easy to do and will definitely provide you with a lot of benefits.