In this article, we will be looking at the primary trampoline exercise benefits and an example of a trampoline workout for beginners.
Trampoline exercise offers some excellent health and fitness benefits. Not solely a fun activity for kids, jumping on a trampoline can deliver cardiovascular benefits that are superior to jogging or skipping.
In fact, a recent study showed that a vigorous 10-minute trampoline workout is more beneficial than 30 minutes of running.
And, because the bed of the trampoline absorbs 80% of the impact, it is far easier on the joints.
Keep reading to find out more about the benefits of trampoline exercise.
More Trampoline Exercise Benefits
Low in impact, trampoline exercise is ideal for anyone who is rehabilitating from an injury and those whose fitness attempts are being hindered by knee, ankle, or hip pain. Along with improving balance and coordination, the act of jumping up and down stimulates the lymphatic drainage system, resulting in a stronger immune system.
It is also excellent for toning and strengthening the core, quads, glutes, and calf muscles. An added benefit for women is that it strengthens the pelvic floor muscles.
Regular trampoline workouts build stronger bones and increase bone density, helping to prevent fractures and osteoporosis later in life.
Other benefits include weight loss due to calories burned – the higher you jump, the more calories you will burn – a reduction of stress and lowering and stabilization of high blood pressure.
How long and for how often should I work out?
To improve your fitness, aim to use your trampoline at a moderate pace for a minimum of 15 to 20 minutes, at least three times a week.
For the best result, and to lose weight faster, gradually extend the duration and frequency of your sessions until you are doing 30 minutes, five times a week.
How many calories does rebounding burn?
The number of calories you burn will depend upon factors including the length and the intensity of your workouts. A 15-minute session done at a moderate pace will burn more calories than a 10-minute session done at a slow pace.
Your weight also determines the calorie burn. The more you weigh, the more effort you will need to exert to move your body, so the greater the calorie burn will be.
For example, an individual who weighs 130 pounds will burn approximately 207 calories every hour they spend rebounding.
A person who weighs 144 pounds will burn around 246 calories every 60 minutes they jump.
Someone weighing 180 pounds will burn about 286 calories every 60 minutes. A 205-pound person will burn approximately 326 calories per hour.
What is the Best Trampoline for Doing Trampoline Exercise?
There are two main types of trampoline, each of which has variations. There’s the large, rectangular, or round one you’ve probably seen in backyards. Then there’s the small, usually round, mini, or indoor exercise trampoline, commonly used for rebound training. Either one is suitable to utilize for exercise, so your choice will come down to your available space and budget.
With a diameter of around 12 to 16 feet, the backyard trampoline takes up a fair bit of room. Once set up, it will be pretty much a permanent fixture. A trampoline of this size will be more expensive than a mini trampoline, too.
At around 3 feet in diameter, the mini trampoline is very easily transportable. Able to be moved from room to room or outside, it is small and light enough to store after you use it. Some have a handrail that can be used to aid balance and add an extra measure of security.
Whichever type of trampoline you decide upon, aim to work out on it at least three or four times a week.
Backyard Trampoline Workout
What Footwear Should I Wear?
Opinion varies on the recommended footwear to wear while doing trampoline exercises.
Some people favor light sports shoes, others prefer to wear socks, and yet others consider bare feet to be the way to go. I’ve tried all three, and find that wearing cross-trainers provides me with ankle support and better traction than when I do trampoline exercises barefoot. Wearing socks my feet feel restricted, and the wrong socks can work their way off. Experiment, and see what works best for you.
What are some good Trampoline Exercises to Try?
Following is a 30-minute trampoline workout that is suitable for both backyard and mini-trampolines. The only real difference is that due to its larger surface area, you will be able to jump higher on a backyard trampoline.
If you haven’t exercised for a while, initially you may only be able to keep going for a few minutes. If that is the case, it’s fine to rest for a minute or two before resuming your workout. Try to go a little longer without stopping each time, even if only ten or fifteen seconds. Within 2 to 3 months, you should be able to get through it without stopping.
30 Minute Trampoline Workout
1. Warm up by marching on the spot for two minutes.
2. Jog on the spot for twenty minutes.
3. Jump on the spot for three minutes.
4. Do Jumping Jacks for three minutes. Again, jump no more than three inches above the trampoline’s surface.
5. March on the spot for two minutes to warm down.
*Jumping too high, especially on an indoor exercise trampoline, could result in a fall. Aim to jump approximately three inches above the trampoline’s surface.
If you are using a backyard trampoline, you can jump higher, but take it easy until your balance improves.
Trampoline Safety Precautions
Strict safety precautions should be followed when using a backyard trampoline.
The outer metal rim and springs of the trampoline you buy should be padded. The trampoline should also have an enclosure or perimeter net.
Locate the trampoline on level ground in an area that is free of low hanging tree branches and overhead wires. It’s also a good idea to situate it away from rooftops and anything else that can be scaled and potentially used as a launching pad. This is especially important if you have young kids prone to doing Superman impersonations, or if Uncle Bernie turns into Action Man after a few beers.
A mini trampoline that will be used indoors should be placed on the floor or another hard, even surface. It should also be situated well clear of any ceiling fans. If your ceilings are low and you are tall, before working out for the first time, check how much clearance you will have.
Surround your indoor exercise trampoline with soft floor mats. That way, if you accidentally fall off, you will have a soft place to land. To reduce the likelihood of this occurring, buy an exercise trampoline with a bar. With a support bar, you will be able to hold on as you jump. This feature is particularly important if you are unsteady on your feet.
One that is very popular and has a lot of positive feedback is the Stamina InTone Oval Jogger. (Click the previous link to read a review.)
NB: Children should not use a trampoline without adult supervision.
Trampoline Exercise Benefits Summary
It’s almost impossible not to feel good when you’re jumping and bouncing around on a trampoline, especially if you do it outside.
Trampoline workouts are fun and easy to do, with next to no learning curve. Suitable for all, they are great for people who don’t like exercise. When we find an activity we enjoy, we look forward to doing it, so sticking with it is easy.
Whether using a backyard trampoline or an indoor exercise trampoline, trampoline exercises deliver an excellent aerobic workout that will tone your muscles, lower your body fat, improve your balance and coordination, increase your bone density, and more.
Give trampoline exercise a try, and don’t be surprised if you quickly become hooked!