Jumping jacks are a sweet remembrance of our childhood. This fun whole-body exercise is mostly used for warming up and instantly elevates your mood and activates various muscle groups. The rigorous calisthenic moves help improve your stamina, are a great exercise for the cardiovascular system, and relieve stress. In this article, we will discuss the benefits of doing jumping jacks, how to do them properly, and variations. Let’s begin.
Health Benefits Of Jumping Jacks
There are various reasons jumping jacks are considered effective. Yes, they are super fun, but here are 10 other reasons you should totally include them in your workout regimen.
Keep Your Heart Healthy
Jumping jack is an aerobic cardio exercise, meaning, you use oxygen to meet the energy demands and stimulate the heart muscles. The heart has to work extra hard to pump enough oxygenated blood and also bring back the carbon dioxide loaded blood from the cells. This, in turn, helps exercise the heart muscles and other organs like the lungs. Hence, this steady and slow exercise keeps your heart healthy by providing a good workout to it.
Aid Weight Loss
This cardio exercise is also known to aid weight loss. It helps to burn excess calories, thereby creating a negative energy balance in the body. This means that you have expended more energy than the number of calories you have consumed. And this is the main mantra of weight loss. Do 3 sets of 50 reps, and you will feel your heart pumping, and surprisingly, you will love to sweat it off.
Jumping jacks are all about coordinating your limb movements with the jumps. This, in turn, helps improves coordination between your limbs and brain. You will develop a better sense of timing, rhythm, balance, and posture.
Doing jumping jacks can help relieve stress. How? Well, when you jump and move your hands up and down, your brain stimulates the release of serotonin or the “feel good” hormone. The release of adrenalin also gives you a rush of excitement. These hormones, together, are responsible for making you feel happy and lower your stress levels.
A Good Warm-Up Exercise
You should always warm up before starting your actual workout routine. Apart from stretching, doing jumping jacks will help relax the muscles in your limbs, core, hips, back, and face. After completing a set of 30 reps, you will be ready for your next warm-up exercise.
Work Out The Whole Body
You jump, spread your legs apart, take your hands above your head, and then land softly on the floor, bringing back your legs together and hands to your side. So, you are basically working the whole body out – biceps, triceps, glutes, adductors, hamstrings, calves, quads, chest muscles, core, lats, etc. Hence, this is a great whole-body workout. To make it intense, increase the speed, reps, and sets.
Yes, jumping jacks also help improve your flexibility. If you don’t lead an active life and sit for a long time during the day, there’s little chance that you are as flexible as you were when you were a kid. In fact, if you are starting to workout again, you may find it difficult to even do 20 jumping jacks at one go. That’s OK. You can start with low-intensity jumping jacks and fewer reps and then advance to more reps and high speed jumping jacks. As you progress, you will find it easier to do this exercise with more ease and proper positioning of your hands and legs.
How To Do Jumping Jacks
The following video describes and breaks down the steps for you. Make sure you keep your knees relaxed and bend them a little as you land. This will prevent your knees from getting injured. Also, wear comfortable clothes and trainers while doing this exercise.
The best part about jumping jacks is that you can include many variations and prevent getting bored of doing the same exercise. Here are a few variations to the traditional jumping jacks exercises.