Jumping Jacks Exercise: Tried & True Cardio Workouts
Jack LaLanne is often referred to as the “Godfather of Fitness” and the originator of jumping jacks exercise. According to LaLanne, “Time has proven that what I was doing was scientifically correct: starting with a healthy diet, followed by systematic exercise. “ LaLanne understood the importance of using exercises to warm up to prevent injuries to muscles and tendons during an exercise session.
Importance of Warm-Up Exercise
Jumping jack moves are a heart-healthy means of warming up prior to exercise. These movements increase the heart rate in gradual increments to get the heart pumping and oxygen and blood flowing to the muscles. When the heart and muscles are working at optimal performance, the body uses energy more efficiently.
Benefits of Exercise
What are the benefits of doing jumping jacks exercises? Here are a few of the many healthy advantages to this tried-and-true exercise:
- It increases balance and stability.
- Jumping ability improves.
- It strengthens the cardiovascular system.
- Stamina and endurance are enhanced.
- Coordination for sports and other athletic pursuits is improved by doing jumping jacks.
- The immune system is strengthened
How to do a Jumping Jack
Remember to move slowly and smoothly, and avoid jerky or bouncy movements. Keep knees slightly bent and toes pointing out.
- Stand tall and keep abdomen taut.
- Stand with feet together, hands at side, knees slightly bent and relaxed.
- Jump and spread legs, swinging arms upward, and touching them over the head.
- Return to start position with feet together and hands at sides.
To perform a side jack, assume the standing position as above, but instead of jumping, step to one side while swinging arms overhead. Return body to a standing position, step to the opposite side and swing arms up. Repeat the exercises in a smooth motion from side-to-side for about five to 10 minutes.
Double jacks are more challenging, but an excellent way to get the pulse rate up safely. Start the exercise in the standing position and jump twice, swinging arms upward at the same time.
To keep a calisthenics routine interesting, try adding some variations to the jumping jack motion. Swing arm half-way up rather than over the head, or make a scissoring motion across the chest with arms while jumping. Alternate a jumping jack movement with another movement in-between – like partial knee-bends or a hamstring stretch – to vary the exercise session.
Exercise Disclaimer
Daily exercise is an important part of a healthy lifestyle. Warming-up before performing a vigorous exercise is the best way to avoid injury. Jumping jacks exercise is just one way to prepare the body for an exercise session.
Before starting or changing any exercise program, it is importance to consult with a health care professional. Follow the advice given regarding exercise.
Sources
ASU School of Life Sciences, “Exercise for Your Brain”, Shaibi, Gabriel & Kazilek, C.J., accessed 02/6/2010: https://askabiologist-beta.asu.edu/explore/exercise-your-brain
The University of New Mexico, “The History of Fitness”, Dalleck, L. and Kravitz, K., accessed 02/26/2010: https://www.unm.edu/~lkravitz/index.html
Life Extension Magazine, “Godfather of Fitness Still Going Strong at 91”, Tuttle, D., accessed 02/26/2010:
Image Credit
Wikimedia Commons/Public Domain