Why You Should Be Doing Jumping Jacks Today And How To Start

Any home workout is a blessing these days and here’s a simple exercise anyone can easily do anywhere, without any special equipment: jumping jacks. While you may not have given them a thought since your school days, jumping jacks have several health benefits like mobility, increased blood flow, training in the frontal plane, and overall joint motion.

Practicing them in adulthood is strongly advised by health and sports experts and is safe for older adults as long as it’s done correctly. Read on to find out about the important benefits of jumping jacks and how you can properly fit them into your fitness routine. 

 

The major health benefits of jumping jacks 

 

1. Full Body Workout

Jumping jacks are a plyometric aerobic exercise, which means they increase speed, quickness, and power by moving your whole body. Most plyometric exercises include jumping so your muscles exert the most effort and force in short bursts of time. 

 

As you jump, you’re working against the force of gravity and use the weight of your body for resistance. The constant repetition of the moves increases your heart rate, which in turn, increases the amount of blood and oxygen that reaches the muscles. By combining strength work with stamina jumping jacks incorporate your entire body.

2. Improves Heart Health

Jumping jacks elevate your heart rate and this improves cardiovascular fitness. A 2006 study examined the improvement of cardiovascular health in obese men who took part in a 4-week high-intensity training program, which included jumping jacks. The participants saw improvements in their resting heart rate, blood pressure, cholesterol, and body fat levels. The improvement was comparable to that of men in much longer-duration circuit, resistance training, and aerobic exercise programs. 

 

The intensity of jumping jacks makes them an efficient boost for heart health, however, they should be mixed in with another conditioning exercise, according to Jonathan Mike, a professor of exercise science and sports performance at Grand Canyon University in Arizona. As jumping jacks alone are not sustainable for a long duration, you can incorporate them with a cardio workout like cycling.

 

3. May Strengthen Bones

Like many other jumping exercises jumping jacks were found to be beneficial for bone health. As you perform each jumping jack, the muscles actually pull at the bones of the body which strengthens the bones and increases their density. 

 

We tend to lose bone density as we age, so improving it is extremely important. If the loss is significant, osteoporosis, a disease that weakens bones and makes them more likely to break, can occur. Jumping jack help mitigate this loss and can reduce the risk of osteoporosis later in life. 

 

How to perform jumping jacks correctly  

1. Stand up starting with your arm down by your sides. 

 

2. Bend your knees slightly and jump up. 

 

3. As you jump, spread your legs to about shoulder-width apart and stretch your arms out and over your head, so they almost clap together. 

 

4. Return to the starting position and repeat.

 

If you feel like jumping up and down is putting too much pressure on your joints and isn’t physically possible for you, you may try this modified version of jumping jacks: 

 

1. Start by standing up straight with your feet together and your arms at your sides. 

 

2. Raise your arms up over your head and extend your right foot to the side. Return to the starting position.

 

3. Bring your arms back to your sides, then raise them up again and extend your left foot to the side. 

 

4. Repeat this motion, alternating feet each time you raise your arms overhead. 

 

In conclusion, adding jumping jacks to your cardio routine is very easy and beneficial to your heart fitness and overall health. Start with two sets of 10 jumping jacks, and eventually, you'll be able to work your way up to more as you gain stamina and strength. It’s best to alternate days so you give your muscles a chance to recover. Another safety tips to remember are to jump on a flat even surface, wear supportive athletic shoes, and listen to your body - stop if you experience any kind of pain.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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What's The Difference Between Weight Loss & Fat Loss?

There are a lot of people who think that weight loss and fat loss are the same thing and do have to carry any difference, but the reality is totally different. There is a whole lot of difference that lies between the two. When one starts to maintain a strict diet and begin exercising, he or she would not lose fat automatically. People by doing these things, sometimes go on to lose muscles, which is something anyone should always look to avoid.

Now let us take a look at the differences between the two one by one so that a proper understanding can be developed:

What Can Be Regarded As Weight Loss?

Before anyone becomes too happy about losing weight, they should know that the loss mainly consisted of three things:

1. Fat

2.Water

3.Muscle Mass

So in a way, little of everything had gone down to make the person slimmer. One can easily lose weight by not having food but unfortunately, that weight loss will be both muscles as well as fat. People think that reducing the intake of food and not doing exercises can help them get back in proper shape but in reality, this regime can only make a person really weak.

The level of fitness, as well as strength, suffer because one's muscles lost a portion of their mass. So, no one can expect their physical performance to improve. Moreover, people might feel tired and their immune system can become weaker, hence allowing them to catch a cold or even suffer from different kinds of health problems. Hence, it is important not to go for crash diets, which promise to make people become slim in no time. In reality, it would only cause damage to their health.

What Exactly Is Fat Loss?

Fat Loss is confined to the reduction of fat tissues that get stored. This can be achieved through the maintenance of a healthy diet along with proper exercising.

Some points related to fat loss:

- Fat loss does not take place overnight but it definitely helps people get into much better shape than what a strategy for weight loss does.

- People need to work out for losing their fat. This leads to a much more improved level of fitness, stamina, strength along with physical performance. It is just the opposite of weight loss.

- Moreover, eating the right kind of items and simultaneously indulge in doing exercises can provide strength to one’s immune system and keep people protected against illnesses.

So basically, if anyone aims to look great, they must lose fat and not weight. They can attain fat loss through proper training and through consuming a balanced diet devoid of any fat. This will allow the results to last longer and is a healthier option for one's body.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Health benefits of beetroot

Beet roots may have high carbohydrate levels and highest sugar content of all vegetables but it has several nutrients that can improve your health in the following ways:

Lowers blood pressure
Drinking beet juice may help to lower blood pressure in a matter of hours. One study found that drinking one glass of beet juice lowered systolic blood pressure by an average of 4-5 points. The benefit likely comes from the naturally occurring nitrates in beets, which are converted into nitric oxide in your body. Nitric oxide, in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure.

Boosts stamina
Those who drank beet juice prior to exercise were able to exercise for over 15 per cent longer. The benefit is thought to also be related to nitrates turning into nitric oxide, which may reduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise.

Fights inflammation
Beets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. It's also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases.

Rich in valuable nutrients and fibre
Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

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