Jumping jacks are a commonly used exercise, both as a warmup and as a moderate intensity cardiovascular workout. However, some people find it difficult to perform jumping jacks, particularly if they struggle with pain in the back or knees. Alternative exercises may provide a less painful substitute.
Jump Rope
One of the reasons that jumping jacks are such a popular exercise is because they warm and engage the vast majority of your body's muscles -- both upper and lower body -- at the same time. Jumping rope is another exercise that can fulfill this purpose, with the bonus of an added challenge to your coordination. To make the exercise more difficult, try using a weighted jump rope or using a "double under" rhythm. Jumping rope is not just an exercise for children, either -- according to boxing expert and athletic trainer Ross Enamait, even serious athletes should incorporate the jump rope into their routines.
Jumping Lunges
Jumping lunges are a moderately high impact exercise, much like jumping jacks. For that reason, individuals with serious joint problems may not be able to perform them. However, people who simply want an alternative workout for their muscles may like this surprisingly difficult exercise. Instead of stepping into a normal lunge one leg at a time, drop into a lunge, then explosively jump straight up, switch your legs in midair, and drop down into the other lunge. Continue the motion as fast as you are able.
Jacks
Ordinary jacks are an extremely low impact alternative to jumping jacks. They are not a particularly strenuous exercise, but they are better than nothing if your joints are too painful to allow you to perform a more difficult warmup. To do them, move your upper body just as you do during a jumping jack; instead of actually jumping, however, simply step one foot forward, tapping your heel on the floor, then the other.
Rowing Machine
A rowing machine, if you have access to one, can provide a low impact but still very challenging workout. Additionally, it warms up and works out both your upper and lower body simultaneously. Alternative sprints and more leisurely periods on the machine can provide a particularly effective workout.
Member Comments