Jumping on a trampoline is a good exercise not just because it’s fun but because you can also get better results than jogging.
What makes trampolining (or rebounding) a lot better than fitness routines like aerobics or running is that it’s safer in the long run.
The secret behind all this is that it is low-impact.
A low-impact exercise is not as tiring and very friendly to your joints. as a matter of fact, rebounding is also good for seniors, and with precautions, is a safe option for pregnant women to stay active.
In the next sections, you’ll not only specifically learn the health benefits but also tips on how long you should be jumping on a trampoline to yield faster results. You’ll also discover exercises for weight loss and a list of recommendations should decide to get one.
Read also: Is it Safe to Jump on a Trampoline While Pregnant?
Is Jumping on a Trampoline Good Exercise?
Working out on a mini-trampoline or rebounder outweighs the benefits of jogging, as revealed by the American Council on Exercise (ACE) on their newsletter in 2016.
They found out that jumping on a trampoline for 20 minutes has roughly the same calorie-burning capacity as when you run at 6 mph or ride your bike at a speed of 14 mph.
The study that ACE conducted involved 24 fit college students. Each of them was given a mini-trampoline and was told to follow a 19-minute exercise video. While they were exercising, their heart rates were monitored as well as their oxygen consumption.
The long-time myth of trampoline as not being effective for fitness has been scientifically debunked.
But did you know that the fitness benefits of trampolining are already a well-known fact even as far back as WWII?
If you’re going to dive deeper into its history, you’ll find out that the trampoline was actually used to keep the armed forces in good physical condition.
Perhaps the greatest advantage you get when you use a mini-trampoline (or rebounder) is that you get to be consistent on your fitness routine. As you may already know, consistency is a very important factor if you want to see results faster.
The following reasons are what will make you do your workout regularly:
- Bouncing on a rebounder is very easy and doesn’t require a lot of complicated moves
- You won’t experience soreness as when you do running or other aerobic exercises because it’s low-impact
- Instead of feeling tired after the workout, you’ll actually feel more lively and enthusiastic.
When you jump on a trampoline, you also experience a hosts of health benefits:
Improved bone density
Bones become weaker when they’re not under stress. jumping on a trampoline puts them under stress in a safe way. As a matter of fact, rebounding is one of the ways to prevent/cure Osteoporosis.
Increased muscle strength
As you hit the jumping mat and suspend upward, your legs, thighs, and glutes get special treatment and are strengthened.
Better balance and coordination
As your leg muscles get stronger your coordination and balance will also improve. This means that your core muscles are strengthened as well.
Leaner and toned muscles
Your increased heart rate improves circulation and tones even those muscle groups that don’t usually receive common workout benefits.
Lymphatic drainage
Our lymphatic system is where toxins from our cells are flushed out. Rebounding helps remove the blockages on the lymphatic system and rid our bodies of toxins.
Read also: Best Rebounder for Lymphatic Drainage
How Long Should You Jump on A Trampoline for a Workout?
You don’t need to spend several hours a day to reap the benefits of jumping on a trampoline. You’ll see great results with just 20 minutes of jumping, three times a week. However, don’t be surprised if you feel like doing it daily, which is also a good thing.
Keep in mind that regardless of how fun rebounding is, you also have to do it in moderation. If you’re just starting out, you can just spend as little as 5 to 10 minutes, then increase it to 20 minutes as you get better at jumping.
Trampoline Exercises for Weight Loss
If your goal for doing trampoline exercises is to lose weight, you’ll have to increase your jumping time to 30 minutes every day. The longer and stronger your heart is pumping, the more weight you lose.
It may seem daunting to be jumping on a trampoline for 30 minutes. Still, it’s a lot better than a 30-minute run on a treadmill.
If you’re just starting out, you should do simple bouncing for 10 minutes only. You don’t have to push yourself too hard because even bouncing 10 minutes only your body receives the same effect as a 30-minute jog.
Some of the exercises below are courtesy of Healthline:
Warming Up: Spend the first few minutes bouncing lightly up to 2 inches high. Aside from raising your heart rate slowly, it will also help you with your balance and coordination.
Jumping Jack: This is almost similar to your basic jumping jack but with emphasis on pushing your buttocks backward. This exercise will help you tone your core muscles and your butt.
Jogging: make sure that your back is straight and not leaning forward or backward. lift your knees higher as you get better at this. jogging will further increase your heart rate and start improving your circulation.
If you have a big trampoline instead of a rebounder, you can start widening your stance and jog from side to side. This will help get your other parts of your body involved and will start toning your muscles.
Winding Down: Do not abruptly stop your exercise, but do a wind-down, which is the same as a warm-up. Just bounce lightly for a few minutes before you actually end your session.
Read also: Rebounding to Lose Weight
What Trampolines are Best for Exercise?
There are lots of different kinds of trampoline, each created for a specific purpose. If you want to jump on a trampoline for a good exercise, you need to choose one that has the following:
- round in shape
- has a weight capacity that can support at least 220 lbs
- makes use of rubber bands or bungee cords instead of springs
You don’t need to jump higher if your purpose is for a good workout. You also need to have one that can support your weight.
Read also: How Much Weight Can A Trampoline Hold?
Jumpsport 250 Fitness Trampoline
This is a professional-grade workout rebounder that’s used by most membership gyms. It has a patented petal cover that hides the elastic bungee cords.
This allows you to safely bounce on the cords as well. It also has patented No-Tip arched legs that offer superior stability to the rebounder.
Stamina 36-inch Folding Trampoline
If your budget is tight but would like to start rebounding the soonest, you should check this one out. it is very budget-friendly costing less than $100. contrary to its price point, it has a very solid and stable frame that doesn’t tip over easily. it also makes use of elastic bands instead of springs for a firmer bounce.
Leaps and ReBounds Bungee Rebounder
This premium rebounder with affordable pricing offers a much softer bounce than the first two models above. This is perfect for seniors who want to jump on a trampoline. It makes use of bungee cords and has a 30-day money-back guarantee as well.
Alternative
Skywalker 15-Foot Trampoline
A round backyard trampoline like the Skywalker 15-Foot Trampoline is also good for workout purposes. However, it makes use of springs which makes it a lot bouncier than rebounders. If somersaults and aerial tricks are your thing, then this is the one for you. Obviously, you can’t do these stunts on a mini-trampoline.
Wrapping it Up
So is jumping on a trampoline good exercise? “Yes” is a very conservative answer as this is just the tip of the iceberg. It’s also good for the overall health, both physically and emotionally. It requires no complicated routines or special equipment and is safe even for seniors. This is your best choice if you want an exercise routine that’s both fun and easy.
Read next: Does Jumping On A Trampoline Burn Fat?
It provides a vigorous aerobic workout, getting your heart to increase the rate at which it pumps blood around your body. It also strengthens the muscles needed for a healthy cardiovascular system.