A cardio routine for weight loss: Why practising jumping jacks is the key

They involve simple movements and are suitable for both novices and fitness enthusiasts, says fitness expert Dr Mickey Mehta.

Ideally, this exercise should be done by children and young people as it gets the growth hormones working. (Source: Freepik)

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Jumping jacks make for a challenging workout but they are a full-body exercise that takes care of warm-up and cardio. They combine resistance and aerobic conditioning, require no equipment, involve simple movements and are suitable for both novices and fitness enthusiasts. They appear easy but it is important to do them the right way. They keep your heart rate up and activate all muscle groups.

THE RIGHT WAY TO DO JUMPING JACK

1. Stand upright with your feet shoulder-width apart and arms by your side.

2. Jump and spread your feet out while simultaneously pulling up your arms and bringing them together above the head.

3. Jump again and return to the starting position.

4. Carry on with this leaping motion, keeping up a steady beat for however long you want.

You can also add variations like front clap, and upper clap. Bend your knees while jumping up. You can do squat jacks or combine them with push-ups or planks.

WHO SHOULD DO IT?

Ideally, this exercise should be done by children and young people as it gets the growth hormones working. But once you cross 40, the jumps should be done very gently, slowly and with lesser counts so that you don’t end up hurting your knees. Pregnant women and those with obesity, joint problems or heart conditions should seek medical advice before engaging in this high-intensity exercise.

HOW THE ROUTINE IMPACTS CARDIOVASCULAR HEALTH

The jumping jack routine certainly improves cardiovascular conditioning because it strengthens your lungs, and heart, improves blood circulation, increases oxygenation in your bloodstream, regulates blood pressure, controls cholesterol levels and improves your stamina.

GOOD FOR BRAIN AND HORMONES

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This exercise is a great dynamo charger if at all you are feeling a little low on a particular day.
The bounce uses gravity as one of the forces. So, gravity, vertical acceleration and gently controlled bounce fire up our neurons optimally and keep our brains alert. The bounce improves our equilibrium, and sense of balance and releases high energy. It perks up happy hormones like endorphins, dopamine and serotonin. Hence, it can enhance mood and reduce stress.

ANTI-AGEING EFFECT

As a person ages, his testosterone decreases naturally. However, engaging in regular physical activity can boost testosterone, which can slow down the natural effects of ageing.

EASIEST WAY TO BOOST IMMUNITY AND BONE STRENGTH

The very aspect of legs and hands opening up and shutting together works on our lymphatic system, increasing the efficiency of our lymphatic nodes to eliminate toxins better from the body. Increased bone density is one of the main advantages of doing jumping jacks. This lowers the risk of fractures, helps in the formation of new bone cells and forms a dense mineral matrix in the bones.

BUILD MUSCLE POWER

Since the jumping jack routine uses speed and force, it is especially beneficial for the muscles of the arms, legs and core. It’s a great cellular massage because with the bounce, our cells, our muscles, fat tissues and joints get stimulated.

WEIGHT MANAGEMENT

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Weight loss is one of the advantages of jumping jacks as this exercise helps burn fat in the arms, legs and abdomen. It speeds up your metabolism and fat burn, hence increasing overall energy expenditure.

The best part about jumping jacks is that they are effective and accessible to a wide range of individuals, from beginners to athletes, and can be tailored to different fitness levels.