- How many calories does 100 jumping jacks burn? How many calories do jumping jacks burn per minute?
- Calories burned in jumping jack
- calories burned in jumping jacks vs walking
- How many jumping jacks burn 100, 500 and 1000 calories?
- Can jumping jacks help you lose weight (lose 1 pound)?
- Benefits of doing jumping jacks
- Matters needing attention when doing this type of exercise work out
JUMPING JACK CALORIES
Jumping jacks are a common aerobic exercise that improves both your cardiovascular system and muscle tone. As with most aerobic exercises, the goal is to burn calories and fat. It improves your heart’s health as well as your endurance. However, burning calories is not as simple as we hoped it is. Being able to count the calories you burn with your workout can be a bit more complicated. Burning calories is closely tied to metabolism and that depends on a number of factors (Height, weight, sex and age). When it comes to jumping jacks though, how much calories you burn depends on intensity. You can achieve optimal intensity either through high-repetition-slow paced or low-repetition-fast paced approach.
Good shoes with shock-absorbing properties are essential if you don’t want to get injured during jumping jacks
To calculate the calories you burn for, let’s say, in 30 minutes or doing 100 jumping jacks, as with numerous fitness professionals, we will use metabolic equivalents (MET) to provide us with a good level of accuracy. Jumping jacks has a MET rating of 8 if done with high intensity.
Now, let’s say you weigh around 150-lbs. (68 kgs.). With that information, you can expect to burn around 283 calories in 30 minutes. If you are trying to find out how much calories you burn doing 100 jumping jacks, with the data we have, and a rough estimate that a 100 jumping jacks is usually completed in 2 minutes, you will burn around 19 calories.
The formula for calculating calories burned per minute doing jumping jacks:
Calories burned per minute = 3.5 × MET × weight (in kg) / 200 ;
For example, a 150-pounds person will burn about 9 calories per minute and 283 calories in 30 minutes while doing jumping jacks. Body weight significantly affects calorie expenditure.A man weighing 220 pounds can burn up to 13 calories in 1 minute of jumping jacks. The average number of jumping jacks in a minute is about 50. So the 150-pounds person will do 100 jumping jack in two minutes, and burn 27 calories at least.
Of course, there will be times that you will get a few calories over or under your expected number but this is the closest way to calculate the calories you burn in a given time frame.
This chart is based on average number of jumping jacks per minute (about 50 jumping jacks per minute).
|Weight||10 Jumping jacks||20 Jumping jacks||30 Jumping jacks||40 Jumping jacks||50 Jumping jacks||100 Jumping jacks||200 Jumping jacks||300 Jumping jacks|
Compared to other common physical activities such as running or walking, jumping jacks generally burn more calories.
For example, walking at 1.7 mph which is basically strolling, assuming that we use the same data above, you will burn 82 calories in 30 minutes. Now, if you are walking at a faster pace, say 2.5 mph, you will end up burning 104 calories. If you like power walking and maintain a speed of 3 mph, you will be taking of 107 calories off your body. All of these are considerably lower than what you would expect to burn with jumping jacks (not even half, actually).
If you are running, however, then we are talking a lot closer to jumping jacks when it comes to calorie burn. Running generally has a MET value of 7 which means you will end up burning 250 calories in 30 minutes.
Rope skipping, another well-known aerobic exercise however takes the cake at around 357 calories in 30 minutes with relatively high-intensity. Jumping jacks, however offers a big advantage over rope skipping which is there is no additional gear needed. Being one of the best aerobic exercises, jumping jacks is highly-efficient in trimming that value you see on the scale.
There are people, however, who count jumping jacks with repetition instead of the time it took to complete it. You might wonder how many jumping jacks should I do to burn a set amount of calories, say 100? 500? Or even 1000? The advantage of jumping jacks is it’s fairly easy to keep it at a constant pace.
If you weigh 150 lbs. (68 kgs.) and maintain a constant high-intensity pace (9.52 kcal/minute) and it takes around 10.5 minutes to burn 100 kcal, you can expect to finish 525 jumping jacks.
Now, if you are pushing it to a higher target, say 500 calories, you need to get 2626 jumping jacks and if you want to go for the gold, you need to complete a whopping 5252 to burn 1000 calories. Now, that is a big number. But another great advantage of jumping jacks is it is a fairly simple exercise and it works multiple muscle groups.
Increasing the intensity of the exercise can result in a higher calorie burn and therefore a lower rep count to reach a specific number of calories that you need to take care of. Split jacks, cross jacks and high knee jacks are just some of the variations that you can explore to increase your workout’s intensity. Some just wear a weight vest and that also works quite well.
Another logical question is how many jumping jacks do I need to do to burn 1 lb of fat? Well, considering that a pound of fat would be equal to 3500 calories, using the same person above, you will have to do 18382 jumping jacks which should take a little over 6 hours (368 minutes). That is a long time to be jumping. I have worked out for 6 hours before and I would not recommend it to anyone so it should be obvious that you do not take on a 6-hour jumping jack session in one shot. Using body weight can be somewhat accurate to gauge fitness because as with any exercise, jumping jacks has a big effect on your muscular system and will eventually build muscle. Muscle is a lot denser than fat hence, a lot heavier. So, if you do 30 minutes of jumping jacks per session and you do it twice a day, it should only take 6 days to burn 1 pound of fat but in those 6 days, you will inevitably build some muscle tissue which will then have an effect on your overall weight. So you might have lost a pound of fact in less than a week but the scale might not reflect it. A better way to gauge your progress is your overall fitness level and just how you feel.
Jumping jacks is a beneficial exercise for the muscles. It improves its strength, especially the muscles of the lower body and upper body, the back, the shoulder, and the core. It also improves the body’s stamina, balance, and stability. It also improves the cardiovascular system of the body by increasing the heart rate.
It works out the whole body and makes the bone stronger by improving bone mineral density. Jumping jacks also tones the body muscle by shaping the buttocks, thighs, arms, and shoulders. It also helps to relax the muscles of the core, face, limbs, and hips.
It relieves the body from stress due to the secretion of the serotonin and adrenalin hormone. The brain stimulates this release during a jumping jack exercise.
Although jumping jacks are good body exercises, excessive jumping jacks may have severe repercussions on an individual’s body, such as stress and chronic pain.
The level of intensity can also constitute a negative impact on the body. Individuals with low bone density who engages repeated sessions of jumping jack exercises can have harmful effects on their bodies.
One of the frequent issues around jump jacks is whether there is a specific time or place when or where jumping jacks can be done. A jumping jack can be done in two ways, either by doing a high number of jumping jacks at a slow pace or doing a low number of jumping at a fast pace.
It is also worthy of note that males generally burn more calories than their female counterparts. This is because most males have lesser body fat and more muscles than females.
Jumping jacks should be done in a set of five minutes over a day plan. Cracking up jumping jack into smaller fractions throughout a 24-hour plan often makes it an attainable goal.
For individuals experiencing any injury, pain, or discomfort in the lower body part or may be prone to kneel and ankle pain- it is advisable not to perform jumping jack until having proven satisfactory by a physician. This is to prevent a further complication of the underlying health issues.
Sources and External Resources:
2011 Compendium of Physical Activities
Clapping jumping jacks to improve endothelial function in obese adults: if you’re happy and you NO it, clap your hands
Estimating Physical Activity Energy Expenditure with the Kinect Sensor in an Exergaming Environment