Strengthen bones and improve cardiopulmonary function. Jumping exercise may be a health concern for aging

Many people should have experienced jump rope when they were young, but you may not have thought of such a jump action. Whether it is using a rope or bare hands, it is actually a heavy exercise that is very helpful to the body.

Whether it is a jump or a high-impact jump, it can help adults strengthen bones, improve cardiopulmonary function, improve coordination ability, and may even prolong aging.

The following guides you to understand the health benefits, suggestions and suitable populations of this type of jumping exercise.

The movement effects of jumping and jumping are different

When discussing the impact of jumping and jumping on health, you need to first understand the difference between the two:

. Jump: Aerobic movement with moderate impact, mainly rhythmic and continuous, and can train cardiopulmonary function, coordination and balance.

. High-speed jumps: such as vertical jumps, side jumps, box jumps, etc., which are used to strengthen the negative movements of bones and muscles, and can effectively stimulate the increase of bone density.

each has its own length. If done in combination, it will have a multiplication effect on overall health.

Strengthening bones to prevent bone relaxation

Study found that women between the ages of 25 and 50 perform two high-stroke jumps of 10 times a day. After 4 months, the bone density in the uterus increased significantly. This type of exercise is especially important for women, because after entering menopause, the intraoestrogen drops and the bone mass will quickly lose.

As for jumping, although the ground-based impact force is relatively low, it is still a type of heavy exercise and has a positive impact on the bones, especially for those who are healthy and healthy but need to improve their heart and lungs and balance.

The six health benefits of jumping

experts point out that although jumping seems simple, it is actually an extremely effective whole-body training. The following are the main health benefits of twitching:

1. Improve heart rate and enhance cardiopulmonary function

twitching is an excellent cardiovascular movement that can promote blood circulation and reduce the risk of cardiovascular disease.

2. The amount of burning heat can help reduce weight

The average consumption of about 100 calories per 10 minutes of jumping can be consumed. If combined with a healthy diet, the effect of reducing weight is obvious.

3. Improve coordination and balance

Jumping requires foot coordination and rhythmic sense, which can train neural transmission and body coordination.

4. Maintain bone density

Although the impact force is not as good as the high jump, it can still stimulate bone growth through repeated micro-impacts.

5. It only takes one slit to perform at home, indoors, and outdoors. It is a very high CP value movement.

6. Promote mental health

Aerobic exercises such as jumping can improve brain serotonin, helping to reduce anxiety and suppress depression.

High-shock jumping to increase bone density

If your goal is to specifically improve bone density (especially the laterals, spine, etc.), high-shock jumping will be a more direct and effective choice. For example:

. Box Jump

. Lateral Jump

. Continuous Vertical Hops

study points out that bone density may be improved within six months by several times a week, dozens of times a week. Expert supplementation, jumping does not need to be done every day, but the implementation of the law can greatly improve bone health.

Not everyone can jump

Although jumping and jumping are good, those who have the following situations should pay special attention:

. Responsive pain, knee or lateral lesions

. Too heavy weight and insufficient muscle strength

. Experts who have been diagnosed as having loose bones suggest that the above three categories of people should take the lead in resistance training, and then gradually try to jump training after strengthening the core and lower limb muscle groups.