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Do you like getting fit, having fun, and improving your health all at the same time? If so, you should definitely consider adding trampoline exercise to your workout routine! Trampoline exercise is a great way to improve your overall fitness level. It is also a lot of fun, and it can be a great way to improve your mental health as well. In this blog post, we will discuss some of the main benefits of trampoline exercise. We will also provide tips for getting started with this fitness regimen.
- Trampoline exercises
- Is jumping on a trampoline good for you?
- Trampoline workouts
- Trampoline exercise benefits
- Prepare your body for your jumping workout
Trampoline exercises
Trampoline exercises are convenient and enjoyable ways to boost cardiovascular health, improve endurance, and relieve stress and tension. They can help you develop better balance, coordination, and motor skills.
These exercises target your back, core, and leg muscles. You’ll also work your arms, neck, and glutes.
Is jumping on a trampoline good for you?
Jumping on a trampoline is not only a lot of fun, but it is also great for your health. Trampoline exercise has many health benefits; it can help improve your cardiovascular health, endurance, and mental health. It can also help you develop better balance, coordination, and motor skills. Trampoline exercise is a great way to get fit, have fun, and improve overall health.
Rebounding workouts
If you are new to trampoline exercise, it is important to start slowly and gradually increase your workouts’ intensity. You should also make sure that you warm up before you start jumping and cool down after you finish.
Here is a basic trampoline workout that you can try:
Start by jumping for 30 seconds. Rest for 30 seconds. Repeat this cycle for 5 minutes.
After you have warmed up, you can start to increase the intensity of your workout. You can do this by increasing the amount of time you jump or adding some new jumps and tricks to your routine.
Trampoline workouts
Jumping jacks
This is the simplest form of trampoline workout. When doing jumping jacks, bend your torso slightly forward. You can also do this exercise by raising your arms to shoulder height instead of lifting them overhead.
Tuck jumps
From standing, jump up and tuck your knees into your chest. Upon landing, do a recovery jump. Once you get the hang of it, you can do a tuck with every jump. Continue for 1 to 3 minutes.
Squat jumps
Stand with your feet under your hips and your arms alongside your body. Jump up and spread your feet wider than your hips—land in a squat position. Bend your knees, so your thighs are parallel to the floor. Extend your arms straight out in front of you. Stand up straight to return to the starting position. Do 1 to 3 sets of 8 to 12 repetitions.
Butt kicker jumps
From standing, begin to jog in place. Then bend your knee to kick one foot back at a time, bringing your foot toward your butt. For more of a challenge, bounce up the trampoline mat and bend both knees simultaneously, bringing both feet toward your butt. Continue for 1 to 3 minutes.
Seat drops
From standing, jump up and extend your legs straight out. Keep your legs extended as you land on your bottom. Place your palms down for support. Jump back up to standing. Continue for 1 to 3 minutes.
Twist jumps
This exercise develops coordination and works your upper body, back, and core.
Stand with your feet directly under your hips and your arms alongside your body. Jump up and turn your legs to the left as your rotate your upper body to the right. Return to the starting position upon landing. Then jump up and turn your legs to the right as you rotate your upper body to the left. Do 1 to 3 sets of 8 to 16 repetitions.
Pike jumps
From standing, jump up and extend your legs straight out in front of you. Extend your arms out to reach your hands toward your feet. Continue for 1 to 3 minutes.
Trampoline exercise benefits
Rebounding (the act of jumping on a rebounder) is a full-body workout that impacts — you guessed it — your entire body. Here are some of the known health benefits of jumping on a mini-trampoline.
Builds strength
Unlike targeted training, jumping requires the use of multiple muscles. When you jump, you use the entire momentum of your body, which forces all of your different muscles to work simultaneously.
All of that up-and-down works everything from your abs and glutes to your leg and back muscles, building a strong core.
Improves bone density
As we get older, our bones become more fragile, and it’s very important to start doing exercises that will improve our bone health. One study found that competitive trampolinists had higher bone density at the hip and spine than their peers. Of course, most people aren’t competitive trampolinists — but the data suggests that regular trampolining can help strengthen your bones, reducing your chances of osteoporosis.
Betters your balance
Speaking of bone density: As we age, we’re prone to decreased bone density, increasing the likelihood of getting injured during a fall. But one study found that 14 weeks of mini-trampoline exercises increased seniors’ ability to regain their balance before falling by about 35%. Rebounding is associated with better balance, coordination, and motor skills, which can be especially important for people at risk of falling.
Good for your heart
Cardio activity strengthens the heart muscles and decreases the amount of work your body has to do to pump blood. This can lower your:
- Resting heart rate.
- Cholesterol levels.
- Triglyceride levels.
All of these are, of course, very good news for your overall heart health.
Relieves stress
There may be something to the phrase ‘jump for joy.’ Exercise, in general, is associated with stress relief because it releases endorphins — natural substances that help you feel better and maintain a positive attitude.
Rebounding is specifically associated with stress relief because of the unique impact on your body.
Jumping causes you to repeatedly tense and release your muscles, which is good for your circulation. When you’re done jumping, your muscles are loose and relaxed.
Promotes Weight Loss
Jumping on a trampoline is already considered a form of cardiovascular exercise, so you can lose weight by burning significant body fat! Whether you head out the door for a three-mile run or jump on a trampoline for 30 minutes, regular exercise of any kind can help change body composition and weight loss. Of course, you have to be consistent if losing weight is part of your plan, and it certainly helps if you’re consuming a well-balanced, calorie-controlled diet.
Improves the immune system
This is another important advantage of indoor trampoline bouncing. Trampolining increases lymphatic fluid circulation that helps to drain toxins and other harmful buildups from our bodies, thus benefitting your lymphatic system. In this way, our immune system can perform its best.
Prepare your body for your jumping workout.
Ready to jump to it? Here are a few tips for rebounding or jumping exercise beginners:
- Maintain your balance: If you’re worried about slipping on the rebounder, try jumping barefoot or in a pair of grippy socks, which will help stabilize you.
- Begin with the basics: Simple but impactful moves like jumping jacks and jogging in place can help acclimate you to the mini-trampoline.
- Find a class: Depending on where you live, you may be able to take an in-person group fitness class, sometimes listed as mini-trampolines or rebounding classes.
- Please keep it away from kids: Like big, outdoor trampolines, even small rebounders can pose a danger to children, especially those under age 6, so store your equipment someplace where little ones can’t access it.
References:
https://www.healthline.com/health/exercise-fitness/trampoline-exercises
https://health.clevelandclinic.org/trampoline-workout-benefits/
https://www.verywellfit.com/benefits-of-home-based-rebounding-exercise-4129151
