Health & Fitness

12 Benefits of Doing Jumping Jacks

Quick Facts:

Is it good to do 100 jumping jacks a day?

Depending on your current weight, you can burn anywhere between 100-200 calories solely by doing jumping jacks. One of the benefits of jumping jacks is they are low-intensity exercises that do not put too much pressure on the knees.

In order to shed pounds, calorie-killing cardio exercises like jumping jacks are required to burn fat calories. It is commonly used as a warm-up activity, cardio exercise or as a HIIT circuit. Adding jumping jacks adds a burst of cardio within a regular strength training routine and can ultimately create a change for the body.

How many calories do you burn doing 50 jumping jacks?

100 calories at least! Doing jumping jacks for 10 minutes can burn a whopping 100 calories! But like all of these exercises, don’t expect to do it non-stop and long enough to blast through that many calories all at once in one go!

Is jumping jacks better than running?

Running burns more calories than jumping jacks. But for a 150-pound person, doing vigorous jumping jacks burns roughly 549 calories per hour. This is comparable to running at 5 miles per hour, which also burns 576 calories per hour.

Do jumping jacks help lose thigh fat?

The jumping jacks exercise not only helps in losing your thigh fat but also strengthens your legs, arms, and core. Also, it is one of the best exercises to keep your heart and lungs healthy as it stimulates the heart muscles to raise your heart rate thereby burning calories.

Are Jumping Jacks a good warm up?

Jumping Jacks are widely used as a warm up exercise in many routines because it 

strengthens your legs, arms, and core. They also increase your body temperature and aerobic capacity. Which is a big reason for why jumping jacks are usually done as part of warming up exercises or cardio routines.

Here are the benefits of doing Jumping Jacks while working out: 

1. They are good for bone health

Since Jumping jacks are body weight exercises, they are great for the health of your bones. They even help in making bones stronger and make them denser. They help in preventing in loss of bone mass and improve strength of bones in people who are at risks of osteoporosis. 

With each jumping motion, our bones bend slightly and the action forces new cells to develop. And it’s through this process of cell creation that bones are offered additional support and strengthening, then leading to increased bone mass. This may sound a bit dramatic, but you don’t need a lot to create these microfractures. 

2. Healthy heart

Jumping jacks gets your heart pumping and your blood flowing, which is essential to good circulation and improved blood pressure. If you’re a beginner to this exercise, make sure to take it slow and modify. There’s no need to rush, you’ll get there eventually.

Jumping jacks elevate heart rate quickly. This is important. Sometimes when you have taken a gap from exercising, the heart rate can indicate if you are exercising correctly or pushing too much. Exercises which boost your heart rate are good from doing high-intensity or low-intensity exercises. Thus, jumping jacks can help in moving your heart rate in the optimal zone.

Aerobic exercises like jumping jacks should be included in your fitness routine every week. The World Health Organization suggests that at least 150 minutes of aerobic physical activity of moderate intensity is good for cardiovascular health. Aerobic exercises help in reducing blood pressure and lipid levels. They also help in reducing stress and anxiety.

3. Producing Happy Endorphins

Producing Happy Endorphins

Endorphins are little clusters of happy hormone and Jumping Jacks will help you to 

bring on happiness!

Endorphins are part of the body’s response to certain stimuli. Exercise, specifically that of a cardiovascular nature, stimulates the central nervous system in such a way that endorphins are produced and released into the body.

Endorphins can be referred to as the body’s natural pain killer, as their primary purpose is to reduce our perception of pain and control emotion. 

4. Increased Stamina

If you’re new to working out, you may get tired easily – don’t let this discourage you. If you stick at it and remain patient, you’ll start building stamina and be able to withstand physical activity for longer periods of time. Apart from making you more endurant when it comes to exercise, stamina will also help you combat fatigue and fight disease. Daily activities like climbing stairs will become so much easier.

5. Reduce Risk of Many Health Conditions

Jumping jacks are a type of aerobic exercise. In addition to helping with obesity, strong bones and heart disease, aerobic exercise helps reduce the risk of numerous health conditions such as high blood pressure, type 2 diabetes, stroke and even some forms of cancer.

Studies show that regular physical activity can help reduce the development of disease, such as colon cancer, but nearly 40 percent. There is plenty of evidence showing how regular physical activity is a great preventive measure of many chronic diseases. In fact, studies suggest that is is directly related to the reduced risk of an early death. 

6. Improves Coordination and Motor Skills

One of the often-overlooked benefits of Jumping Jacks is the way in which they demand a certain level of coordination and motor skills to be able to perform them well. As you perform this exercise, it requires you to move the body simultaneously and move between different positions, fast. 

As we all know too well, practicing is the best way to master anything. So, if you feel like you could be doing better in the coordination department, simply start throwing some into your daily or weekly routine. 

7. No Equipment Needed

There’s nothing more convenient than an exercise that can be done anytime, anywhere, with no equipment. Finally, you have zero excuses!

All you need to perform the jumping jack is your body. That’s why it’s SO perfect for home gyms, outdoor workouts like near a corniche, or the beach or a quick energy boost next to your desk at work.

8. Works Your Whole Body

They are full body workout.  Jumping jacks increases your body temperature and aerobic capacity. Which is a big reason for why jumping jacks are usually done as part of warming up exercises or cardio routines. Full body workouts help in weight loss as well as toning your body.

Due to the high energy nature and full body movement required to perform Jumping Jacks, your muscles are targeted from head to toe, especially the most important muscle of all – your heart! They are great for toning your body all over and have the added benefit of increasing your cardiovascular fitness at the same time! 

9. Burns Lots of Calories

Burns Lots of Calories

Due to the high intensity nature of Jumping Jacks, the level of aerobic activity required to perform them is significant. It only takes a few of them to get your heart racing!

An elevated heart rate is your first step to burning calories. A prolonged elevated heart rate, the second step! 

Thus, Jumping Jacks can easily be done on their own, or scattered throughout your workout to keep your overall heart rate high throughout and invite maximum calorie burn.

10. They Help To Building Muscle Strength

Jumping jacks help in building muscle strength. Especially for the muscles which are engaged in doing jumping jacks, like the calves, core muscles, abs, lower back muscles, shoulder abductors and hip abductors. This is the reason for why many high-intensity interval routines include jumping jacks.

11. Weight Loss

It’s crucial for health to get the proper amount of exercise every week. When jumping jacks increase your heart rate the body starts to warm up and enter calorie-burning mode. By creating a negative energy balance and expending more calories than we consume, our bodies are able to shed extra pounds. 

For weight loss, some regular cardio exercises like HIIT which include jumping jacks, when paired with a healthy meal plan like the Keto Diet for example, is the best way to achieve your desired weight and maintain it over time.

The Center for Disease Control and Prevention suggests that you slowly and safely work up to doing about 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity weekly. Or you can simply combine the two options.  Jumping jacks are the best for this. They can help you achieve and maintain your weight over time, as long as you are consistent. An exercise such as this combined with a smart and healthy eating plan, can make a real difference in helping you reach your goals. 

12. Could Help You Lose Belly Fat

While strength training with weights and specific abdominal exercises can help with visceral body fat, high-intensity exercise can really make a difference. Combine smart caloric intake like a Keto diet for example and regular, moderate-intensity exercise to help you burn and reducing unwanted belly fat.

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