Jump­ing jacks will get your heart pumping

The Progress-Index - - HEALTH - By Marlo All­eva — Marlo All­eva, an in­struc­tor and group fit­ness co­or­di­na­tor, can be reached at falu­vzpa@msn.com.

Happy 2017! Out with the old and in with the new; that’s what they say, any­way.

Many res­o­lu­tions fo­cus on diet and ex­er­cise, and that is great, as long as you stick with it.

Our move to­day rep­re­sents two things. The ex­cite­ment of a new year, and get­ting that heart pumping quickly.

To­day’s ex­er­cise is a jump­ing jack.

All you need for this move is your­self and a flat sur­face. Jump­ing jacks are de­signed to get your body warmed up and your blood flow­ing quickly.

To be­gin this move, start by stand­ing tall, hold­ing your chest up, arms by your side and feet flat on the ground. When ex­e­cut­ing into your jump, pro­ceed to open the arms quickly over­head, and jump both feet out­ward, form­ing a large “X” with your body. As quickly as you jump out, re­turn to your start­ing point. Keep­ing this move quick and strong, you will achieve your re­sults and fa­tigue faster.

If you are new to fit­ness or sim­ply get­ting back into the swing of things, you may want to mod­ify this jump. You can sim­ply keep the move smaller (a mod­er­ate jump), or keep it with no jump­ing at all by sim­ply tap­ping your toes out to ei­ther side of your body. Then work your way up into a more in­tense move.

When per­form­ing this jump­ing jack move, shoot for a de­ter­mined amount of time or num­ber of jumps, or un­til you reach ab­so­lute fa­tigue.

This is a great move all by it­self or even bet­ter to add with other mul­ti­ple warmup moves. To ei­ther pre­pare you for a longer car­dio ses­sion or as a warmup be­fore weight train­ing.

Re­gard­less of whether you are go­ing for car­dio or sim­ply jump­ing for joy for a new year, this move packs a punch, and sim­ply makes you feel alive.

SCOTT WHEELER/THE LEDGER

Jump­ing jacks are great by them­selves or even bet­ter to add with other mul­ti­ple warmup moves.

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