TRAMPOLINE FITNESS

Bouncing on a Mini-Trampoline Tightens Muscle and Burns Calories!

Did you used to love bouncing up and down on a trampoline when you were younger?  There’s something very freeing about jumping up and being high in the air, feeling practically weightless.  And while jumping on a trampoline as an adult may not make you weightless, it can be an effective workout that will help you loss or maintain weight, and burn calories while building muscle and increasing stamina.  Bouncing on a trampoline, also called rebounding, offers total body benefits, and it’s great for people of all ages and fitness levels.

How Rebounding Works

Just like jogging or jumping rope, rebounding on a trampoline provides an aerobic workout that gets your heart pumping, but unlike the former, it’s low impact, putting little stress on your joints or knees.  The effort you use to push off for each jump works and firms all of your leg muscles, including thighs and buttocks, and helps to tighten your core.  And rebounding puts less stress on back muscles than running or cardio machines.  The faster and higher you rebound, the more you’ll increase your heart rate and burn more calories.

While you may remember jumping on a large trampoline in PE class as a kid, a mini-trampoline is perfect for individual use.  While you can buy a trampoline for as little as $30, it makes more sense to purchase a slightly more expensive model with a handle or bar for safety, a solid spring system, and a non-skid mat.  This should only cost about $100 or less.  Remember to find out the weight capacity of your mini-trampoline, especially if you’re going to be sharing it with your family and husband! 

A Basic Trampoline Workout

As with any exercise, start slowly to warm up your muscles.  Bounce gently in the middle of the trampoline, keeping your feet on the mat.  It’s especially important for beginners to stay in the center of the trampoline.  Begin walking; again, leave your feet on the tramp, and then start to lift your knees higher and faster, and you’ll start jumping in the air.  You can keep your hands on your hips for balance, or hold on the bar if you have one.  After about five minutes, you’ll be ready to begin really rebounding.  It makes the workout even more fun if you listen to music as you jump.

• Increase your bounce by lifting your feet higher and swinging your arms while jogging in place. 

• Keep your feet and legs close together and start to twist your body from side to side as you bounce, first one side, and then the other.

• Raise your knees as high as your chest as you jog.  When you’re used to this move, try alternating kicks to the front, then the side, being careful not to overextend your back or kick too high.

• Try some jumping jacks on the trampoline.  Be careful to land with your feet shoulder-width apart and not together for safety.

Once you’ve gotten used to these basic moves, you can increase your intensity and duration on the mini-trampoline.  Aim for at least 10-12 repetitions of each exercise.  Your goal should be at 20-30 minutes of rebounding for ideal aerobic conditioning and maximum calorie burn.   Then, make time for a cool-down so your heart rate can come back to normal.  Slow your jogging and bouncing and return to gently jumping on the trampoline.

If you’re not sure how to get started with your trampoline workout, there are many videos and CDs available.  But honestly, once you start rebounding, that childhood joy of jumping should come back to you, and you can indulgence in an exercise program that not only helps you get fitter, but you’ll have a blast while you’re doing it.

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Article Written By: Julie Mitchell; Julie is an accomplished writer from San Francisco who loves ballet, yoga, walking, cooking and reading. Her experience as a wife and mother of two lend to her articles and blogs for DivaVillage.com and VillageMAMA.com in the areas of wellness, fitness, beauty, parenting and food.