A larger trampoline will provide more bounce, so use caution not to jump too high.
Tired of doing the same workouts over and over again? Have you lost your motivation to exercise? Then it's time to spice things up and try trampoline training. Also known as rebounding, this fun, yet challenging, exercise builds strength, improves your balance and enhances athletic performance. Plus, it burns calories and fat.
Enjoy the Rebound
Trampoline jumping is just as beneficial for adults as it is for kids. According to the American Council on Exercise, women can burn about nine calories per minute while men will torch over 12 calories per minute during a 19-minute trampoline workout created by JumpSport. Your energy expenditure will depend on several factors, including your weight, resting metabolic rate, workout intensity and duration, types of exercises and more.
This training method will skyrocket your heart rate and increase oxygen uptake, leading to a faster metabolism. It not only torches fat but also improves aerobic endurance and strengthens your joints. Compared to other forms of exercise, it increases maximal oxygen uptake (VO2 max) to a greater extent due to the gravity changes that occur when jumping.
A study published in the Journal of Physical Therapy Science has found that modified trampoline training may improve gait and balance following a stroke. Since this type of exercise involves repeated eccentric muscle contractions, it makes you stronger overall. Research shows that it can also improve body composition, lipid profile, blood pressure and glucose metabolism in overweight individuals.
Whether you want to shed fat, enjoy better health or boost your exercise performance, you can't go wrong with trampoline training. However, when it comes to weight loss, some trampoline workouts are more efficient than others. Your exercise routine can include sprints, back kicks, tuck jumps and other high-intensity movements that raise your heart rate and flatten your tummy.
Choose the Right Trampoline
First, take the time to choose a trampoline that meets your needs. One that is too small may not allow you to do more complex exercises, such as planks and jumping jacks. Plus, it may increase your risk of injuries.
In order to burn fat, you'll need to do more than just bouncing. Your trampoline workout should include push-ups, squats and other plyometric exercises. These movements build core strength and improve muscle tone while increasing your overall endurance. Since they engage multiple muscles, they raise your metabolism and promote weight loss.
Look for a trampoline that allows you to perform these exercises safely. Ideally, select one with support bars and at least 32 springs. Also, make sure it can hold your weight. Some models have a capacity of up to 220 pounds, making them for heavier users. You can choose from round trampolines, rectangular trampolines, mini trampolines and more. Consider how much space you have available at home or in your backyard.
Add Plyometrics to the Mix
Plyometric training improves overall conditioning and athletic performance. This form of exercise requires balance, stability and muscle coordination, offering a full body workout. Think of box jumps, squat jumps, burpees, side hops, bounding and other explosive movements. A trampoline will make these exercises even more challenging.
With plyometrics, you'll burn more calories in less time. These movements engage nearly every muscle and increase your heart rate, leading to a higher energy expenditure. They are also used for rehabilitation and can improve your range of motion. The unstable surface of the trampoline will force your core muscles to work harder to maintain your balance, resulting in a more efficient workout.
Keep Your Routine Varied
If you keep doing the same exercises, you'll lose your motivation and quit sooner or later. On top of that, your body will adapt and burn fewer calories. Workout variety can make or break your goals.
Diversify your training routine by adding new exercises to the mix. Try the side-to-side bounce, the twisting bounce, jumping jacks, pike jumps and planks to pushups. Choose three to five exercises, learn proper form and add new moves to your workout each week. This way, you'll keep your body guessing and prevent plateaus.
Beware that trampoline training isn't a substitute for clean eating. Abs are made in the kitchen. If you want a flat tummy, cut back on processed foods and limit sugar. Increase your protein intake and watch your portions.