What Do Jumping Jacks Do? 10 Secret Benefits and Ways to Perform it

Jumping jacks are one of the most convenient yet most powerful exercises which can easily be included into your fitness routine. It is a perfect cardiovascular exercise that makes the heart beat, burns calories, and tones up several of your body’s muscles. Jumping jacks are a flexible and easy exercise that could be done by anyone, from the novice looking to get started exercising to the seasoned athlete just warming up. The good news is that you can take them anywhere, at home, outside or gym because they do not require any special equipment.

People these days hardly find time in the hassle-cluttered lives to go to the gym and exercise. However, taming of our lifestyle has made sports and exercise part and parcel of our lives. This makes us neglect our physical and emotional well-being as we get lost in the vast expanse of labor. Of course, happily ever after requires much more than this. Remembering that, “that without health is bright hole everything in our life and is always health is our wealth.”

Exercise and participation in sports are one of the greatest ways through which we boost our physical and mental well-being and have a fruitful life. All peoples regardless of age should include jumping jacks in their daily routine as an applied life skill. It is the best combination that anyone could ask for healthy and less time consuming.

Jumping Jack Benefits and How to Do Jumping Jacks? Steps to Perform it

Jumping Jacks Benefits	How to Do Jumping Jacks
1. Promotes Heart Health	Step 1: Feet Together Position and arms at your sides.
2. Helps to Burn Calories	Step 2: Jump and Spread Your Legs apart while raising your arms overhead.
3. Muscle Strengthening	Step 3: Return to the Starting Position.
4. Improves Coordination and Balance	Step 4: Jump again, bringing your legs together and lowering your arms to your sides.
5. Boosts Stamina and Endurance	Step 5: Repeat continuously at a steady pace.
6. Enhances Flexibility
7. Increases Metabolism
8. Reduces Stress
9. Increases Bone Density
10. Easy and Accessible

1. Promotes Heart Health
   Jumping jacks are well known as one of the best cardio exercises because it helps to boost your heart rate almost instantaneously. When your heart rate rises your body’s flow and oxygenation also increase. It can also help lower your blood pressure and risk for heart diseases and exercise often for a healthy heart by doing plenty of cardiovascular exercises, such as jumping jacks.

2. Helps to Burn Calories
   Burning more calories than you consume is one of the best tactics that help reduce weight. The best exercises for burning calories are through jumping jacks. Exercises that constantly engage and work numerous muscles can burn calories rapidly. You will burn more calories when performing jumping jacks with higher intensity. Jumping jacks have helped many people and the same routine always assists in losing body fats and keeping good weight.
3. Develops Muscles
   Even though jumping jacks is mainly a cardiovascular activity and it also develops some muscles in your body. They engage the muscles in your legs, arms, shoulders, and even your core muscles. As you keep repeating these exercises, you will be more likely to feel and notice an improvement in your muscle strength, most especially in your lower parts of the body.
4. Improves Coordination and Balance
   With the movement of jumping jacks, your arms and legs are moving in coordination and while you jump. Therefore, the coordination between the brain and muscles thus develops overall coordination, making its practice improve not only balance but also the simplification of all your daily activities as well as athletic performance.
5. Boosts Stamina and Endurance
   Because jumping jacks raise your heart rate and challenge the muscles, there is a possibility that you will benefit from increased stamina and endurance from time to time. You will also get to strengthen your cardiovascular system every time you do the jumping jacks as well as get able to do other exercise and physical activities for a longer period without getting easily tired.
6. Increases Body Flexibility
   The exercises when doing jumping jacks will make you stretch up and down your arms and legs. You can, therefore, exercise for added flexibility, particularly at the areas around your shoulders, your hips and legs. With frequent exercise, their stiff joints and muscles become relaxed. Thus, risk of injury is lowered and agility increased in your body.
7. Increases Metabolism
   Jumping jacks like other high intensity training activities, can be very intense. The workout elevates your metabolism which enables you to burn calories more efficiently. This means your body can do so even at rest, which can prove helpful in losing those undesirable body fat percentages while maintaining healthy body composition.
8. Reduces Stress
   Physical exercise is well known to be a stress reliever, and jumping jacks are not exempt from this. In doing jumping jacks, your body comes out with chemicals that make you feel good and less stressed. Doing the routine often helps to cut down anxiety and keeps you well-mooded, making it easier for you to sleep better.
9. Increases Bone Density
   Jumping jacks are an impact exercise meaning they use your body weight as resistance and impact the ground. This will help strengthen your bones in your legs and hips, which can promote stronger bones as age-related bone issues may be lessened or not as intense with osteoporosis and fractures.
10. Easy and Accessible
    Jumping jacks are so convenient since you can do them anywhere and at any time, and you don’t need anything special. It will only take a few minutes to some quality time into your workout routine, even that is coming in quick morning breaks to short work breaks.

How to Do Jumping Jacks Correctly: Suggested Steps By (Healthnick)

Proper form is how one reaps the benefits of jumping jacks and does not get injured. Here is how to do it:

1. Feet Together Position: Raise your arms and stand up straight with feet together and your arms at the sides of your body.
2. Jump and Spread Your Legs: Jump up in the air, spreading your legs out to the sides while simultaneously throwing your arms out over your head.
3. Return to the Starting Position: Again jump, bringing legs together, your arms moving to the sides.
4. Repeat the Movement : Maintain it at the appropriate pace trying to touch down lightly on your balls of the foot so that you are not jarring your joints.

How Many Jumping Jacks are require to Burn 100 Calories ?

Depending on how much you weigh your level and the length of your workout and it will take a different amount of jumping jacks to burn 100 calories from your body. Again this is an approximate number of jumping jacks in relation to burning 100 calories:

• Around 500 jumping jacks can burn around 100 calories in a 150-pound person.
• You will burn calories more rapidly, the more you weigh as to burn the same amount of calories you are likely to have to do more jumping jacks if you weigh less.

This means that depending on intensity, it can burn up approximately 10 calories for every minute in performing jumping jacks. To meet your fitness objectives and burn more calories in less time, the speed and duration can be changed.

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