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How should a trampoline be part of your workout routine?

 How should a trampoline be part of your workout routine?

Are you looking for an alternative to jogging, jumping exercises or jumping rope? Then trampoline training might be just the thing for you. Hopping or jumping on this flexible surface is gentler on the

 joints, but is equally effective for building muscle and increasing fitness. Find out here what results training on a trampoline really brings. As a bonus: the best trampoline exercises you can do at home!

Trampoline is somewhat of a physical activity despite what you might think! After your workout, be sure to supply your body with protein. To pamper yourself, there's nothing better than a cookie and cream shake - a quick and easy treat.

What is trampoline fitness?

Trampoline fitness consists of training on a flexible fabric made of synthetic fibers stretched into a circular metal frame. You can jump and swing back and forth or jump on this canvas. Bounce is a much gentler activity and therefore ideal for people with joint or back problems.

You can also run on the spot, jump off jacks and squat. The same applies to static exercises: it is difficult to perform wooden variants, squats, push-ups, due to the instability of the surface.

Trampoline fitness combines endurance, strength and balance; It is a diverse sport suitable for athletes of all fitness levels and ages.

What are the benefits of trampoline training?

For many of us, trampolines evoke childhood memories. When jumping, you feel light, almost weightless, and have a lot of fun. These are indeed good reasons to return to the mini trampoline.

Not convinced yet? Well, know that in terms of fitness, other arguments speak of regular training on a trampoline.

When you trampoline intensely, you sweat quickly. No wonder, then, that twenty minutes of jumping is as effective as an hour of jogging, according to a NASA study.

Other studies confirm this as well: trampoline jump training is an intense physical training that will significantly improve endurance performance. On the other hand, jumping on a small trampoline will not have much effect on the strength of the jump. Therefore, you need plyometric training!

Developing your strength with a trampoline is still possible: while jumping, you constantly alternate between tension and relaxation. This gently and effectively strengthens the muscles of the whole body. The muscles of the trunk, in particular, are constantly active to create balance due to the instability of the support.

Of course, this applies not only to jumping exercises. Bodyweight training is possible on the trampoline, and we believe in our experience: You will ache! The right and oblique abs, back muscles,

 thighs and buttocks are automatically strengthened with each repetition, whether you jump or not. So a trampoline is also a good balance exercise at the same time, this study suggests.

Another advantage: Jumping on a high-quality mini trampoline saves joints. On the other hand, jumps that are performed correctly are gently softened, unlike those that are performed on solid ground. On

 the other hand, oxygen and other important nutrients reach deep into the joints more quickly thanks to the suction effect. According to a study on the topic, people in acute pain should give up jumping and, instead, swing.

If you want to do more gentle exercises on your joints, swimming can be very beneficial for you too!

Trampoline: Calorie Expenditure

The number of calories you burn during exercise depends on many factors such as your age, weight, and genetics. Of course, it also depends on the intensity of the exercise. If you give it your all and challenge your limits by jumping, you can burn up to 750kcal per hour. For comparison: an hour of running burns an average of 500 calories.

Can you lose weight with a trampoline?

To lose weight, the rule is simple: you must burn more calories than you consume. Physical exercise, for example in the form of trampoline jumps, increases calorie consumption and is therefore a good condition for losing weight. One of the benefits of light jump

 training is that you combine cardio and strength training, which means that you also promote the growth of your muscles. Every pound of muscle mass has been shown to increase your basal metabolic rate, which is the amount of calories your body burns while at rest.

Of course, exercise is only half the way: successful weight loss is due to diet. Make sure you eat the nutrients in a balanced and varied way. To help maintain a good weight loss diet, click here.

By the way, the Sheep Shake, which you can find in different flavors, such as chocolate and peanut, banana or vanilla, is rich in protein and fiber. On the other hand, it contains few carbohydrates. So it is the perfect drink to take after sports or between meals!

What is the appropriate trampoline for fitness jumping?

There is a classic mini trampoline and a special fitness trampoline with an extra handle, about hip height. This provides additional security for some drills and facilitates the most demanding executions.

To make the right decision when buying, pay attention to the quality of the jumping mat. The handle must be tied to the edge with several rubber rings, and not with one rope. In addition, the trampoline should adapt to your weight and reduce shocks by up to 80%.

To spare your joints and get the most out of your training, you should invest in a good trampoline. It costs on average between 200 and 600 euros. The best thing is to get advice from a professional to find a product that suits your needs and physical condition.

Who is suitable for trampoline training?

In principle, trampoline fitness is suitable for everyone. Training does not depend on age and there are no sports conditions that must be met. Whether you are a fitness freak or, on the contrary, not at all, everyone can benefit from it.

People with joint pain or back problems, or who have recently injured a ligament, should swing on a trampoline, not jump. As an alternative or in addition to this, the stand can also be used for

 balance exercises. People who train without restrictions can get off the trampoline: jumping, jumping, jogging, body weight training - anything goes.

trampoline exercises

Ready to jump? Here are seven trampoline exercises that will raise your heart rate, work your muscles and improve your balance.

Hint: only do these trampoline exercises if there are no joints or other physical problems! If you are not sure if a trampoline is right for you, see a doctor first.

#1 Jumping Jacks

Stand on a jumping mat, feet shoulder width apart and knees slightly bent. Jump by spreading your feet apart and raising your arms parallel to your head. Brush fingertips against each other.

 Immediately return to the starting position, connect your hands behind your buttocks. Tighten your abdominal muscles while jumping and keep your upper body straight.

A tip from our editorial team: Here are some other variants of jumping jacks that you can do on a trampoline.

#2 Shuffle

Start in a standing position, feet shoulder width apart, knees slightly bent. Alternate jumping back and forth with your feet. You can extend your arms forward or move them dynamically. Keep it tight. Your core muscles also contract while mixing so that your upper body remains stable.

#3 Twist Jump

Start in a standing position, with your legs shoulder width apart. Rotate the tips of your toes from right to left and vice versa with each jump. At the same time, turn your upper body to the other side. Tighten your stomach firmly. Arms about chest height and evenly extended.

#4 Skateboarding

Stand on one side of the trampoline, keeping your feet and legs closed. Bend your knees and pull your butt back, as if you were skating. Jump over and land on the other side in a crouching

 position. You can move your arms dynamically by extending them forward when you jump and pulling them behind your torso when you land. To do this, imagine that you have ski poles in your hands. Keep your stomach tight!

#5 Squat jumps

Start in a standing position with your legs hip-width apart and do a deep squat. The toes point out slightly and the knees are above the ankles. Jump as far as possible into the air from this position. Land softly into a deep squat and immediately bounce back.

#6 Plank

On the trampoline, place your hands under the shoulder joints. Feet are stable on the ground. Your body forms a straight, inclined line, and the head is in line with the spine. Tighten your abdomen and buttocks firmly and maintain this position.

A tip from our editorial team: Want to ramp up your workout a bit? Here are other types of plank, which you can also do on a trampoline.

Trampoline: our conclusion

Trampoline exercises combine cardio, strength and balance exercises.

With trampoline fitness, you are working on your entire body. In particular, you can improve endurance performance and strengthen your core muscles.

For people with joint problems, jumping or swinging is ideal, but those without special restrictions can also jump.

In addition to dynamic exercises, the trampoline also allows you to perform static body weight exercises such as plank exercises, push-ups or squats.

Trampoline training is suitable for anyone who is looking for an alternative to classic cardio, wants to have a nice joint, improve their balance and specifically strengthen the core and leg muscles.


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