Trampoline Workout: Benefits of Rebounding Exercises

Many people might have heard of jumping as an exercise, but not so many know about the benefits that can come from it. This form of activity is a great way to get your heart rate up and burn calories while you’re at it.

Many individuals initially fell in love with trampolines as children, but did you know that a trampoline exercise may be just as beneficial to adults as it is to children?

That is correct. A trampoline exercise, commonly known as rebounding, is not only enjoyable but also beneficial to your health, especially your lymphatic system.

Did you know that rebounding burns more calories than walking or running, for example? Or that it’s an excellent technique to strengthen your main muscle groups by allowing you to train them through their entire ranges of motion? Or that it’s a lot of fun?!

A trampoline exercise may also help to strengthen your body while also detoxing your cells. It’s also a low-impact workout that’s gentle on the joints, something that running can’t equal.

While enormous trampolines in backyards may seem to be excessive, there are little ones that may fit right in your living room and are simple to store. So be ready to hop about while also improving your health. Continue reading to find out how to conduct a trampoline exercise and how it may help you build your body.

Rebounding’s Background and History

Trampoline and tumbling exercises have a lengthy history, dating back to archeological drawings discovered in ancient China, Egypt, and Persia. However, according to the official website of the Olympic movement, the first modern trampolines were invented in 1934 by George Nissen and Larry Griswold at the University of Iowa.

Trampolines were first used to teach astronauts and have since been used to train athletes in various sports, including acrobatics, tumbling, diving, gymnastics, and freestyle skiing. Trampolines eventually grew in popularity to the point that they were included as an Olympic sport.

In 1964, the inaugural Trampoline World Championships were held, and the trampoline was officially recognized as a sport in the United States in 1967. The double mini-trampoline competition was introduced in 1978, and it started as two distinct mini-trampolines separated by a tiny table covered in a mat. Bob Bollinger later constructed a one-piece device, still used as the official equipment for that event today.

Trampolines have shown to be beneficial in gaining a better grasp of gravity and how it affects exercise. NASA tested eight young guys aged 19–26 in a research published in the Journal of Applied Physiology in 1980. The objective was to determine how the body’s acceleration distribution was determined.

The findings showed that, with equal heart rates and oxygen consumption,

The amplitude of the biomechanical stimulation is more substantial while jumping on a trampoline than when jogging, which might aid in determining acceleration parameters for the development of corrective techniques to prevent deconditioning in those who have been weightless.

Benefits of a Trampoline Workout

We’re all aware of the advantages of exercise, but what are the benefits of rebounding in particular? Let’s have a look.

1. It’s Gentle on the Joints

Working out on a trampoline, also known as rebounding, has a far lower effect on the joints, soft tissue, and skeleton. This is because a trampoline absorbs a lot of the force from each bounce because of the way it’s manufactured, usually using springs or bungee bands.

According to NASA research, when using a trampoline, there seems to be a better balance of pressure or force, known as G-force. When rebounding, pressure is distributed more uniformly over the ankle, back, and forehead, but when sprinting, stress is concentrated mainly on the ankles, resulting in more frequent injury.

That means adapting to a trampoline fitness regimen may help you prevent common running injuries while also reducing joint discomfort.

2. Improves Cardiovascular Development and Strengthens Cells 

A trampoline workout may give tremendous aerobic fitness benefits by strengthening the heart. However, compared to jogging, the amount of labor necessary to conduct trampoline exercise at equal levels of effort was much higher on the trampoline.

When oxygen enters our cells, it strengthens them and allows us to exercise for extended periods. In addition, because the body may boost oxygen uptake when rebounding compared to other physical activities, we can receive a much more excellent workout.

Because of the gravitational shifts during bouncing, more oxygen may reach the cells, resulting in increased oxygen absorption. When tested on the treadmill, the capacity to inhale more oxygen was stronger on the trampoline in several experiments. Participants may be able to exercise for more extended amounts of time due to this.

The International Journal of Sports Medicine published research on the impact of brief daily bouts of trampoline exercise on pulmonary function and maximum oxygen absorption in children with cystic fibrosis over eight weeks. Six cystic fibrosis girls and boys aged 10–13.5 years old participated in a tiny trampoline-based fitness program. Three brief rounds of trampoline exercise comprised the program.

According to the research, their maximum oxygen uptake (VO2 max) improved during the workout phase. In addition, trampoline exercise programs are recommended to provide different sorts of training to minimize boredom in many patients’ activities.

3. Lymph Flow Improves Immune System Function

Increased lymph fluid circulation, which helps to improve the immune system by increasing white blood cell activity, may be achieved by rebounding. The lymphatic system is a portion of your circulatory system that transfers lymph, a clear, colorless fluid that helps your body rid itself of contaminants. It’s thought that when the lymphatic valves open due to a shift in gravity attraction, the circulation of this fluid increases.

Gravity causes this transformation to occur as soon as you land on the trampoline. The lymphatic valves are then opened as soon as you leave the surface. When you land, your G-force increases, causing a surge in lymphatic drainage, which improves circulation and, as a result, may help cleanse your whole system.

4. Aids in the maintenance of equilibrium

Another research published by the US National Library of Medicine looked at the impact of several forms of exercise on older women’s postural balance. These exercises may help avoid functional limits as people become more senior, lowering the chance of falling.

This research aimed to see how three different activities, including mini-trampoline, water gymnastics, and standard floor gymnastics, affected the participants. Seventy-four physically independent older women were divided into three groups at random. For 12 weeks, each group engaged in physical activity that included cardiorespiratory, muscular strength and endurance, flexibility, and sensory-motor activities. Postural balancing tests were used to assess the effects of each intervention group.

The research found that senior women’s postural balance improved significantly after 12 weeks of training, adding to the growing body of evidence that exercise that emphasizes balancing postures, such as a trampoline workout, may benefit their health.

5. Helps athletes develop their physical strength, muscular development, and proprioception.

Proprioception is the capacity to detect the body’s position, location, orientation, movement, and components. Rebounding is thought to promote physical strength and muscle development, and proprioception.

According to Cornell Hospital for Special Surgery, five healthy volunteers had their proprioception tested by executing a single-leg stand with eyes closed before and after two months of rebounding training for 20 minutes three times per week. According to the findings, the individuals’’ ability to stand on one leg for more extended periods rose by several seconds. This is especially essential for sportsmen to help avoid injuries and for the elderly to reduce falls, which may lead to more severe problems like hip fractures.

 

How to Use Your Rebounder 

Rebounders, often known as small trampolines, may be used practically anyplace, both indoors and out. Start with tiny jumps and make sure you’re comfortable with the equipment before progressing to larger leaps. A trampoline exercise is one option for at-home burst training. To begin started, you may do some classic exercises like jumping jacks.

Rebounding is a low-impact, enjoyable, and unique workout. You can burn calories, develop muscular strength, and improve your balance in only 15—20 minutes a day, all while strengthening your immune system and helping to switch on the afterburn effect.

Workout on a trampoline or a rebounder

Time: 20–45 minutes, depending on how many sets you do.

Warmup:

Bounce on a Trampoline (Basic)

Your quadriceps, glutes, and calf muscles may all be toned with a simple bounce.

  1. Place your feet shoulder-width apart on the little trampoline.
  2. Relax your arms and shoulders, but keep your elbows slightly bent.
  3. Bounce up and down lightly while keeping your knees slightly bent. Only a few inches should separate your feet from the trampoline.
  4. Rep 20–30 times more.
  5. Rest for 15 seconds before doing the exercise two more times for a total of three rounds.

Main Set:

Jacks of All Trades

This classic raises your heart rate while also working your inner and outer thighs.

  1. Jump out while stretching arms out, up, and above while standing with feet together; then return to the starting position and repeat.
  2. Jump jacks for 30–45 seconds.

Planks

This plank variant strengthens your whole core.

  1. Begin in a plank posture with your forearms in the center of the trampoline and your feet on the ground (unless your trampoline is large enough for your entire body).
  2. For 20–30 seconds, hold the plank posture. Repeat 3–4 times for a total of 10 seconds.

Knees that are too high

This is a fantastic training trick for getting your heart rate up and exercising your core muscles simultaneously.

  1. Stand with your feet hip-width apart.
  2. Raise your right knee, then return to the starting position before raising your left knee.
  3. Once you’ve become used to it, start performing it as if you’re jogging in place.
  4. Rep 20 times more (one on each side counts as one complete rep).

Advance Move: Planks to Pushups

This workout engages your whole core while also strengthening your arms and chest.

  1. Start in a plank position with your forearms in the trampoline center and your feet on the floor, keeping your abs completely engaged (unless your trampoline is large enough for your entire body).
  2. Switch to your hands. Do a pushup after each arm, then return to your forearms for another plank.
  3. Ensure that your abs are fully engaged during the exercise.
  4. Rep this exercise 6–10 times.

Squats on the Trampoline

Are you looking for a way to improve your core? On the other hand, this exercise necessitates the use of your core muscles. When correctly engaged, it develops your glutes and quads, as well as your core.

  1. With your feet shoulder-width apart and your arms at your sides, stand on the tiny trampoline.
  2. Jump up and crouch down with your knees bent, butt back, and thighs parallel to the ground, as if sitting in a chair. For balance, it may be beneficial to extend your arms straight out in front of you.
  3. Repeat 15–20 times before returning to the starting position. You may want to ease into it at first. Once you’ve mastered the exercise, you may start doing it quicker and with more continuous movement, comparable to a jump squat on the ground.
  4. Rep the whole set 3–4 times or as many times as possible.

Trampoline Workout Dangers

When using any trampoline, children must be constantly supervised. Therefore, trampolines’’ condition and quality are crucial in preventing injury.

Young children may easily get caught since openings between the coils and the main surface. When there are children around, never leave a trampoline unattended. Also, keep near the middle of the trampoline to prevent getting thrown off and maybe injuring yourself.

Before beginning any new workout, including trampoline exercise, it’s advisable to see your doctor, particularly if you have any ailment or physical condition.

Frequently Asked Questions

How many minutes a day should you rebound?

A: This depends on individual factors such as height and weight. For some people, 2 hours of daily physical activity is enough to maintain a healthy lifestyle, while others may need more than that.

Can you lose belly fat by jumping on a trampoline?

A: As long as you are fit and healthy, a few minutes of jumping on a trampoline will help improve your flexibility. In addition to this, it’s been shown that jump rope can have the same effect.

Is jumping on a trampoline the same as rebounding?

A: Jumping on a trampoline is the same as rebounding, but jumping off of a trampoline into water will cause you to drown.

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