Most people may have experienced jumping when they are young, but do you know jumping is not only a fun and easy-to-carry activity, or has many good exercises for our health? Experts point out that the benefits of jumping include improving coordination, increasing heart rate and helping burn calories, and it is a simple, economical way of aerobic exercise.

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The basic concept of jumping is that you throw the spear over the top, jump up when the spear is over, and repeat the process, and continue until you can or want to jump, the goal is to establish a stable rhythm.

And there are many ways to change the jump, such as you can jump faster, or try to do a whirlwind, which will sprinkle two circles before you land. Even, you can try a single foot jump.

What are the advantages of jumping?

1. Improve cardiovascular health

Beat is a good aerobic exercise that can increase your heart rate and help reduce the risk of cardiovascular disease.

experts point out that depending on how fast you jump, it may also allow you to achieve oxygen-free cardiovascular movements, meaning it is a short-term, high-strength form of movement. In this type of exercise, the body uses fuel stored in the muscles to provide energy, which is different from aerobic exercise.

2. Systemic sport

Jumping is a whole-body exercise. During exercise, you need to use abdominal muscles to stabilize your body, leg muscles to jump, and shoulders and arms to turn the snails. Therefore, it provides a systemic exercise, not just a part of the body.

Whole body exercise can increase muscle strength, which helps daily activities and improves our resting metabolic rate (RMR), helping us burn calories even during rest.

3. Improve coordination

Jumping requires coordination, synchronizing the rotation of the jumping machine and the spider. Studies have shown that regular jumps can improve your sense of balance and coordination.

experts say that as we grow older, we often lose our sense of coordination and balance. So, this is also very helpful in ensuring that we reduce the aging process as much as possible.

4. Increase bone density

As age increases, your bone density will decrease, increasing the likelihood of fractures or bone dysfunction. But studies have shown that jumping helps keep bones strong.

Because each jump of the jump creates a skeleton that causes our bones to be remodeled, making them stronger and thus increasing bone density. In addition, improving bone density and balance can reduce the chance of falling in the future.

5. Time-saving

Jumping can also be a high-intensity Interval Training (HIIT). HIIT refers to short-term high-strength training, followed by short rest intervals and repeated several times.

Compared with traditional endurance training, HIIT has been proven to improve cardiopulmonary fitness strength. It is relatively more efficient, as you can complete your movements in a shorter time and adjust according to the efforts and strength you put into your personal investment.

How often does it take to jump?

Experts suggest that you can jump two to three days a week, allowing jumps to become part of your sports plan, helping to achieve official advice for 150 minutes of moderate strength or 75 minutes of high intensity aerobic exercise per week.

The length of time each time you jump depends on you. If you can only jump for 30 seconds at a time, it doesn’t matter. You can gradually increase the time.

experts say that regardless of your jumping time, the correct jumping method is very important because jumping and running are the same in terms of strength and impact involved.

First of all, you need to make sure the length of the jump is suitable for you. When jumping, flex your knees slightly and keep your arms close to your body. At this time, try to keep your shoulders and neck relaxed and avoid shoulder swaying, focusing mainly on your wrist.

When the double foot contacts the ground, ensure that the ground is soft and peaceful. If you plan to include the jump into part of the exercise plan, doing some calf stretching and stretching exercises may help.

Experts remind that if you jump too much, such as jumping or jumping for a long time every day, this may cause foot and ankle problems, and even knees will have an impact. In addition, it is best to wear sports shoes when jumping.