Cardiovascular training is an important component in a well-rounded physical fitness program. The Centers for Disease Control and Prevention recommends 2 1/2 to five hours of moderate aerobic activity per week to improve cardiovascular health. Jumping jacks can be an effective tool in improving your cardiovascular fitness. Having many types of jumping jacks in your arsenal can help you avoid boredom and keep your muscles confused and working hard. Do jumping jacks in sets of 25. Work up to performing four sets of 25 jacks.
Classic Jack
A classic jumping jack is a calisthenic exercise that can help you build up cardiovascular endurance. Learn proper form for a jumping jack slowly, increasing the speed of your jacks as you master each individual piece of the jack with correct form. Start with your feet together and your arms alongside your thighs. Jump out landing with your feet about shoulder-width apart and your heels off the ground. At the same time, swing your straight arms out to the side until they meet above your head. You can clap at the top of your jack if you desire. Push off the balls of your feet bringing your ankles back together again while swinging your arms down to slap against your thighs.
Low-Impact Jack
A classic jack is not a good idea for certain populations. If you are obese, elderly or have knee problems, you should avoid high-impact activities, such as classic jumping jacks. However, that does not mean you cannot do jumping jacks at all. Modify your jack to a low-impact version that protects your joints while still giving you cardiovascular benefits. Step one foot out at a time, tapping your foot on the ground as you bend your supporting knee. You also can modify the arms of your jack if the intensity is still too hard. Simply lift your arms only as high as your shoulders, keeping them straight.
Water Jack
Another good jack for those who need to avoid high-impact activities is a jumping jack done in the water. This jack is slightly more intense than a low-impact jack because, while it still has the benefit of reduced impact on your joints, the water creates resistance in both directions, making the jack more difficult. To do a jack in the water, combine the leg motion of a classic jack, jumping both feet out to shoulder-width apart, with the arm motion of a low-impact jack, lifting straight arms out to shoulder level. Keeping your arms submerged in the water is very important in a water jack. Therefore, perform water jacks in water that is about chest deep, so when you jump your feet apart your shoulders dip under the water.
Plank Jacks
A jumping jack in a plank position is a good option for combining cardiovascular training with core strengthening. Assume a plank position, lying face down on the floor with your hands directly under your shoulders and your weight supported on the balls of your feet. Your feet should start together. Keeping your hands on the ground and your abdominal muscles pulled in tight, jump your feet apart to slightly wider than shoulder-width, then jump them back together. Do not allow your buttocks to pike up or your lower back to arch down in this jack. Keep your torso completely straight and tight throughout.
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