Trampoline fitness training is an efficient, full-body workout designed to burn calories and tone your body while simultaneously improving balance, coordination, and strength.
Studies suggest that trampolining may improve balance, reduce falls among older adults, promote cardiovascular health and boost one’s mood.
It’s Easy on Your Joints
Trampoline fitness training, often called rebounding, is an effective and safe form of home exercise that is safe on joints while increasing bone density – potentially helping prevent osteoporosis later.
Trampolining can be an ideal workout for people with knee issues, since its low impact nature protects joints more effectively than high-impact exercises such as running. Before jumping onto a trampoline however, be sure to consult with a physician first – particularly if you suffer from arthritis or any other joint ailments.
Beginners to trampoline fitness may want to start off small and use mini-trampoline movements as starting points to learn proper form and improve balance. One such exercise is called “jump squat,” which utilizes plyometric training for strength development as well as cardiovascular fitness.
Giampolo recommends performing the “knee pull,” an exercise designed to build core strength. To perform this movement, stand on a trampoline with feet stacked under your hips; keep shoulders square; drive one heel into the trampoline before lifting and returning your knee toward your midline as it returns back down again; repeat this exercise for 20-30 reps or 30 seconds-1 minute straight.
Scissor switch, another beginner movement, strengthens core, inner thighs and glutes. You should start with legs out wide with arms extended out from both sides – then as you bounce, swing your arms forwards and back as you turn and hop.
These gentle movements can be done on any size trampoline, although for beginners it is wise to select one with an adequate surface area to match their body size. This will prevent undue strain on joints such as knees or other body parts during this exercise and ease discomfort associated with doing too much too quickly.
A trampoline’s mat can absorb over 80% of impact caused during a jump, relieving your joints from significant strain while decreasing chances of injuries caused by impact, such as sprains and fractures. Rebounding can also boost heart rates while building lean muscle tissue that supports strong bones.
It’s Fun
Trampoline fitness training is an enjoyable way to increase heart rate, build muscle mass and detoxify the body. By helping the lymph system work more efficiently, trampolining fitness training makes an excellent way of doing both!
Trampoline fitness training can offer an enjoyable full-body workout with upbeat music that’s gentle on joints. Not only can it work all major muscle groups simultaneously, it’s also an efficient cardiovascular workout allowing you to reach peak heart rates in 15 minutes!
Trampolining is an increasingly popular trend that’s great for both kids and adults of all ages, providing a fun yet healthy workout option without breaking the bank or spending too much time or effort taking traditional classes. Even without owning one yourself, a circuit system can easily be set up in either your backyard or park so the entire family can participate.
Giampolo recommends beginning by taking up an active position on the trampoline with slightly bent knees and feet slightly wider than hip-width apart, to establish an active stance. Twist your body leftward as your feet touch down to activate side abs (obliques).
Repeat this move 20-30 times or for 30 seconds up to one minute continuously; she explains this will strengthen your core muscles and increase spinal rotation.
Giampolo suggests knee pulls as another effective way of strengthening your core, in addition to skip squats which she says create a deep connection between upper and lower body by forcing one leg in while driving its heel into a trampoline, she states.
Switch legs by pushing back into the trampoline with both feet while keeping legs stacked under your hips, then return to a single-leg position with equal weight on both feet, repeating for 20-30 reps or 30-60 seconds until one minute has elapsed.
YouTube provides many amazing videos that will teach you various trampoline moves. Options range from low-impact high-intensity exercises like jumping jacks and running on the trampoline to advanced moves like rotating bounces and one-legged squats, plus even combinations such as dancing combined with trampoline bounces to create an all-encompassing dynamic class experience.
It’s Effective
Trampoline fitness training can be a fantastic way to exercise, especially for those seeking an easier, less intense alternative to running. Furthermore, this workout is gentle on joints so is perfect for anyone wanting a lower impact workout that won’t increase risk of injury like running can.
Exercise can be an efficient, non-impactful way to burn fat and shed pounds. Working your entire body makes this approach an invaluable resource when trying to shed extra weight.
Aly Giampolo, co-founder of NYC’s bounce and sculpt studio The Ness, says the G-force created when your feet land on the trampoline mat helps strengthen every muscle and cell in your body, including those involved with metabolism and overall energy levels. She notes this can help promote weight management while simultaneously increasing overall energy levels throughout your day.
Increased G-force can help build bone density. This is great news since higher bone density can lower your chances of osteoporosis and other health conditions later in life.
Rebounding can help to increase coordination, balance and strength by engaging your legs, feet and core to keep you upright while jumping, as well as arm and back stabilization during swaying movements. Jones believes this type of exercise helps people develop coordination, balance and strength.
Beginners to this sport should start with simple bounces to increase heart rate and tone muscles, followed by some plyometric moves targeting glutes, hamstrings and core while simultaneously improving balance and agility.
On a trampoline, you can perform upper body exercises that target your triceps, biceps, chest and shoulders. Light hand or ankle weights may add extra resistance and challenge your muscles even more effectively.
There’s so much variety of trampoline-based exercise routines out there to choose from; so no matter your fitness goals or abilities, you are sure to find one perfect for you! Cardio exercises, strength training programs and barre classes that use trampolines as props – there truly is something suitable for all!
Before beginning any trampoline-based exercise program, be sure to review its safety guidelines. There are a variety of ways that trampolining could injure you including spraining your knees or ankles, twisting hips, and falling off. Thus it is vitally important that all safety tips be strictly observed.
It’s Safe
Trampoline fitness training is safe and effective, helping to you burn calories while strengthening muscles without placing stress on joints. Plus, trampolining also boosts mood while improving heart health!
Trampoline workouts may be an entertaining and beneficial way to get some physical activity, but they do pose the potential risk of injuries. According to the American Academy of Orthopaedic Surgeons, children are at greater risk; however adults can still sustain sprains or other injuries from jumping on trampolines.
Rebounding can be enjoyable for all members of the family, but it’s essential to take proper precautions when using a trampoline to avoid injury. Common accidents include falling off of it or injuring ankle, knee or wrist ligaments.
Before jumping, read and follow all instructions that came with your trampoline carefully. In addition, make sure it is set up on a level surface, away from walls or furniture.
Wear clothing designed for comfort when exercising. Opt for cotton or another breathable material, and avoid tight clothes which restrict movement.
To maximize the health benefits of rebounding, engage in exercises that challenge both your core and lower body while using proper form. A simple squat that involves jumping down onto the trampoline before coming back up again while pulsing your heels against a mat while standing is an effective way of toning glutes, hips, and hamstrings.
Bounce-down exercises can also be an easy yet effective form of rebounding, which involves pulsing your feet down onto a mat before standing back up again. As you move, bend your knees slightly for increased muscle strength before landing softly with both feet on the mat.
Endres suggests trying an alternating jump exercise, in which you jump on and off of a trampoline 20 times on each side – for 30 to 60 seconds per repetition, according to Endres.
Rebounding is one of the best low-impact exercises, being easy for all ages to learn and providing an efficient means of getting in shape regardless of age. Furthermore, its mat absorbs some of the shock associated with jumping so as to lessen joint impact and help prevent osteoporosis.