When was the last time you jumped on a trampoline? Probably years ago? Still, you’ve probably seen kids having fun on trampolines at parks and other recreation centers. But guess what? Why not consider bouncing on a trampoline yourself? Not only is it fun, but it also has some health benefits.
With the growing interest in adult trampolines (also known as rebounders), the idea of improving your health by jumping is gaining popularity. Although it’s not yet mainstream, fitness centers in major cities are introducing this fun workout equipment, blurring the line between recreation and exercise. Don’t we all want exercise to be really fun? Those of us who struggle to stick to a gym routine are sure to agree.
It’s enough to just relax, jump on the trampoline and try a few different movements while doing so. That’s what a trampoline workout routine is all about. This can burn as many calories as running at a speed of 9 kilometers per hour without the same level of exertion.
What is trampoline training?
Trampoline workouts are essentially a low-impact yet intense cardiovascular activity that offers many health benefits. First of all, they are a great stress reliever.
“Trampoline training provides a great aerobic session, but without the impact on your joints from running and jumping on hard surfaces. It also strengthens your core and lifts your mood, which helps your mental health. It has real benefits and is great for stress relief.
Additionally, it also increases lymphatic flow,” says Aarshi Pathriya, a Delhi-based Zumba instructor and trampoline fitness coach.
Doctors note that the soft surface of trampolines reduces the impact on the joints compared to running or other high-impact exercises, which can be beneficial for people with mild joint problems. Trampoline training also improves bone health, muscle strength, and balance.
“The repeated impact during jumping stimulates bone density and helps prevent osteoporosis,” says Dr Yugal Karkur, senior consultant, orthopedics, Narayana Hospital, Gurugram.
“Trampolines strengthen arm, leg, and core muscles, promote weight loss by burning calories, and improve cardiovascular health by increasing heart rate. They also improve flexibility, balance, and coordination. Trampoline exercise activates the lymphatic system and boosts immunity,” adds Dr Debashish Chanda, Principal Consultant, Orthopedics and Joint Replacement, CK Birla Hospital, Gurugram.
It also strengthens your core and supports pelvic floor health.
Apart from basic jumps, trampoline workouts also include more difficult movements such as squat jumps, jumping jacks, and tuck jumps. But all that comes later, not at the beginner stage. To turn trampoline training into a full-body workout, combine it with strength training or flexibility exercises like yoga. You can also add weights or resistance bands to your trampoline workout. To enhance the strength training aspect, you can incorporate weights or resistance bands into your trampoline training. (Photo: Freepik)
Ideal for those who work at a desk
“Trampoline fitness is perfect for people who have a desk job. This activity strengthens the stomach and lower body and helps overcome problems caused by sitting for long periods of time,” says Swarna, a Mumbai-based fitness trainer. Bose says.
Some workplaces have started organizing trampoline training sessions to introduce employees to this fun form of exercise. According to Bose, people like these sessions because they bring out their inner child.
However, fitness trampolines are different from those found in children’s parks. Trampolines for adults are usually small and hard. Easily purchased online or from sporting goods retailers such as Decathlon. Prices range from Rs 3,000 to Rs 30,000.
However, it is best to choose sturdy equipment that is heavy and has curved legs for added stability.
Trampoline training grows in popularity
Delhi-based Ankur Gupta, who has been selling fitness trampolines since 2019, admits that there has been a slight increase in demand over the past one-two years.
“People used to think that trampolines were just for kids. It has been five years since I imported my first product of fitness trampolines, and I have seen a bit of a change in people’s perceptions. Until a few years ago, In the past, even gym owners were not interested in investing in gyms, but things are slowly changing. In fact, people are buying them for home use and for indoor training.” Ankur Gupta, founder of Jumprfit, a retail trampoline brand, tells India Today.
Fitness trampolines can be easily installed on any flat surface indoors and used for training. All you need is a little space and practice.
Injury risk and prevention
The idea of incorporating a trampoline into your fitness routine may sound exciting, but care must be taken to prevent injury.
As a beginner, you should take some precautions to avoid injury. Improper form, existing joint problems, overexertion, loss of balance, or falling off a trampoline can cause sprains, strains, fractures, and bruises. In case of improper use, your neck and back can also be at risk.
Learn from experts how to start trampoline fitness at home.
Buy fitness trampoline with stability bar
“The best tip for beginners, in my opinion, is to buy a rebounder with the option of something called a T-bar or stability bar. This is perfect for a rebounder and helps beginners overcome the instability of uneven ground. “It’s a great way to get used to it,” says Kathleen Baggio, a Canada-based fitness instructor who shares home workout videos on her YouTube channel.
Please go slowly
Take the time to understand how the equipment works for you and learn how to balance on bouncy surfaces.
“I always tell beginners to start slow. The trampoline is a new experience for your body, so it takes time to get used to balancing. Start with basic bounces, feel the mat, and learn how it adjusts to your body. understand how it works,” says Aarushi.
Pay attention to the form
It’s not as simple as being a carefree kid on a trampoline (PS: even that can be dangerous). You need to watch your form and stay focused.
Kathleen recommends beginners start with a gentle health recovery.
During this movement, she explains: “With your feet flat, press lightly into the mat, let the mat bounce back and repeat. Your feet will not leave the mat. The task is to press into the mat with flat, flat feet, knees slightly Bend forward, move your core, move your shoulders back and away from your ears, and look ahead.
When performing regular jumps or other exercises, bend your knees when you land on the trampoline. This will help maintain balance. Avoid outside distractions and respect your physical limitations. Hold onto the stability bar when getting on and off the trampoline. Kathleen also suggests placing a step bench (something sturdy) next to the rebounder for added safety and ease of getting on and off. It is important that the trampoline is placed on a stable, flat, non-slip surface. Check regularly for signs of wear. Wear socks or shoes with good grip when doing trampoline training. The most important thing is to be patient. Start slowly and gradually increase the intensity.
start right
“A beginner’s routine would be to focus on foot position and getting comfortable on unstable ground, grab a stability bar and do a health bounce for two minutes, perhaps twice a day, and gradually build up activity from there. It’s about raising the bar,” says Kathleen.
Aarushi also recommends starting your trampoline workout with gentle bounces, as it helps build confidence and control.
“Then you can progress to jogging on the spot, jumping jacks, twisting jumps, cross jumps, and jump squats. These exercises are safe but will get your heart rate up. Start with 2-3 per week. Start with rounds. Increase the frequency and duration as your body gets used to it and feels more comfortable,” adds Aarshi.
Hiring a trainer can help
Experts highly recommend hiring a trainer (online or offline) to help you start your trampoline training properly.
If so, please stay away from the trampoline…
Trampoline training isn’t something everyone can do. People diagnosed with serious joint problems such as osteoporosis, arthritis, or hip or knee problems should avoid trampoline training, as it can worsen pain. Pregnant women and people with heart conditions should also consult their doctor first.
“People with balance problems or who have a history of frequent falls should also avoid unstable surfaces, as they are at higher risk of injury,” says Dr Karkoul. Avoid trampolines if you have chronic joint problems such as arthritis or osteoporosis. (Photo: Pexels)
We recommend consulting your doctor before starting any new form of training.
What about the elderly?
Trampoline training may be effective for older adults, but it should be approached with caution.
“The low-impact nature is generally good for joint health, and the benefits of balance can help prevent falls. However, older adults, especially those with osteoporosis or poor balance, are at higher risk of falls and injuries,” says Kerr. Dr. Kuhl says.
“Additionally, age can weaken the muscle control and coordination needed to maintain balance on an unstable trampoline surface. Walking and swimming are also low-impact, more stable forms of exercise that can be used by older adults. may be a safer option for patients,” added Dr. Chanda.
Otherwise, for older people, a mini trampoline with handrails is recommended under the supervision of a trainer.
Buying the right trampoline is also important. Cheap trampolines may seem lucrative, but it is better to choose a trampoline with a sturdy frame, heavier weight, and curved support legs.
Publisher:
Medha Chawla
Publication date:
October 1, 2024
