Who still remembers the feeling of freedom when jumping on a trampoline as a child? The swing, the tingling in the stomach, the honest joy about simple things in life. But besides the fun factor, jumping also stimulates our cardiovascular system. The trampoline is a piece of sports equipment, also for adults.
Trampoline jumping for physical & mental health
Jumping Fitness is the name of the new trend that is now gradually spreading in Germany. Visitors can let off steam in many halls – both large and mini trampolines are available. The popularity is steadily increasing. Visitors either bounce-free or take part in instructor-led courses that include various exercises.
Those jumping courses aim to strengthen the body of the participant.But not only are about 400 muscles addressed during jumping, but the psyche also gets something out of the activity.
Why is that? Trampolining is a movement that we rarely do in everyday life. We use completely different muscles in this workout than in jogging or cycling, for example.
The variety of physical movement caused by the trampoline sport ensures that serotonin and endorphins are released. They are the happiness hormones in our bodies. By bouncing, we get pulled out of our comfort zone and the same routine. With trampoline jumping, we can reduce our stress levels. It is simply a sport that is fun.
Is trampoline jumping healthy?
Training on the trampoline is very efficient. Jumping for about 10 minutes is equal to the effect of 30 minutes of jogging. With this, a normal body burns about 385 calories on average. It is also a very good cardio workout, as the cardiovascular system gets highly stressed. The balance of the body also benefits from the various exercises.
In addition, the muscles get strengthened – not only the leg muscles but also the arms and abdominal muscles. Trampoline jumping is so popular because it is a holistic workout that addresses the whole body.
When is the trampoline sport dangerous?
Trampoline jumping itself is soft on the joints. But as with any other sport, it is also said here: Overdoing it doesn’t do any good. In guided trampoline training, the risk of injury is relatively low, but you should start slowly.
First, warm-up, move your arms and legs, walk a little over the trampoline.
In the next step, you can start to perform small jumps. Gradually increase the intensity of your exercises. This way overstimulation of the muscles or injury to the joints, such as the knees, can be avoided. You don’t want to lose the fun of trampoline jumping.
You can find more tips for simple exercises in this article further down, in the chapter “How can I train trampolining?”.
What is bouncing good for?
Bouncing is not only fun but also extremely healthy for the human body. Besides the above-mentioned positive effects for endurance, muscles, and balance, trampoline training strengthens your joints and bones, as well as digestion and pelvic floor.
The trampoline for heart and endurance
Even if you only do a very light workout on the trampoline, you’re already doing a lot for your body. Because by jumping, you load and unload your body in a fast change. Your heart will beat faster, and not only because you enjoy the exercise. After just a few weeks of light training, your condition will improve significantly.
Ab workout with the trampoline
Many typical abdominal/leg butt exercises can also be performed on the trampoline, such as lunges or pulling your knees up when you jump. They help you build your core and leg muscles. Similar to jogging, you will notice a change in your body relatively quickly.
Trampoline jumping for the back muscles
Jumping also firms and strengthens your back muscles. Because with every jump, the muscles around your spine have to tense up to maintain your posture. By training your back muscles, you won’t feel pain even after a long day of work at the computer.
Fitness for joints and bones
The slight pressure your joints and bones feel when you hit the trampoline again after jumping leads to the formation of more joint fluid. This fluid is necessary for the health of the cartilage, discs, and ligaments in your body as it provides them with nutrients. Trampoline jumping can even build bone structures or slow down age-related bone loss when done over a long period.
Improve digestion while bouncing
The following may sound strange, but it’s logical: while your entire body muscles feel engaged by bouncing, your intestinal muscles aren’t left out either. This stimulates the activity of the intestines.
Strengthening the pelvic floor
The pressure, which already has a positive effect on your joints when you jump, also stimulates the flow of lymph. This is especially good for the connective tissue. Women who want to rebuild their pelvic floor muscles after pregnancy can find the solution to their problem on the trampoline.
The trampoline and the balance
Coordination and balance: two other aspects that get trained when trampolining. The more complex the exercises, the more the brain has to work hard to balance the movements.
Lose weight with trampoline jumping
Combining fun and losing weight – it’s possible with the trampoline! If you usually choose jogging as a method for losing excess kilos, you can achieve success almost twice as fast with trampoline jumping. With 10 to 20 minutes a day! Mini trampolines are the most suitable, as the suspension is not as big as on large trampolines. The low suspension ensures that your body moves even faster.
For whom is trampoline jumping suitable?
In general, the trampoline is a good piece of sports equipment for almost all age groups. For children, trampoline jumping is a very healthy sport starting from the age of 6 or 7. However, the kids should be under careful supervision so that they do not injure themselves while bouncing. Even for people of retirement age, this sport can be fun and promote their fitness at the same time.
Trampoline jumping also covers all ability levels: Complete beginners and also professional athletes, both benefit from the variety of exercises. Whether it can be simple exercises that combine fun and sport or freestyle jumps, there is something for everyone.
Moreover, trampolining is the perfect preparation for skiing vacations. With gentle weight on the joints, especially the knees, your body gets prepared for some of the unusual pressure. This way, your joints are not immediately overstrained during your skiing vacation. By the way, trampolining can also be an excellent workout for snowboarders. They can practice their tricks on the net on so-called tramp boards.
Who should not jump on a trampoline?
There are groups of people who should refrain from jumping on the trampoline. These include pregnant women, people with severe back pain, and injured or very sick people. But also people who have not exercised for a very long time or suffer from cardiovascular diseases should not take trampoline jumping lightly. At first, they should only start slowly. After some training, the latter two groups of people can undergo a sports medical examination to clarify whether trampoline jumping is still an option for them.
How can I train trampoline jumping?
Fitness at home
Maybe you bought a mini trampoline and want to work out at home? Here are a few tips to keep your body fit while protecting your joints.
The right preparation
Preparing to jump on a mini-trampoline at home should not be underestimated. Here are some useful thoughts:
- Remember not to jump off the mini trampoline onto the ground! Because the force generated by swinging on the trampoline can increase fourfold when you hit solid ground, putting too much pressure on your joints.
- Make sure you have enough freedom above the trampoline and can’t bump your head at any point.
- It is best to jump barefoot. With socks, the risk of slipping is increased and shoes prevent your foot reflex zones from being massaged by the bouncing. Barefoot jumping is also more fun!
- As with any sport, don’t drink a glass of water right before, but about fifteen minutes before. In addition, chewing gum and sweets are of course forbidden during exercise, so they do not accidentally enter the air tube.
- On the Internet, you can find numerous exercise videos that can guide your training and thus simplify it.
The right sequence
It is important not to rush your training at home. Here is a possible sequence for bouncing at home:
- First, warm-up. Get your arms and legs moving, roll your feet over the trampoline. Be sure to warm up your joints. Get a feel for your body.
- Start with low jumps.
- Increase your jumps little by little. Now push off a little more with the ball of your foot or the tops of your feet.
- For even more cardio, try jumping jacks. These are not only fun but will get your circulation going.
- When you feel your body has slowly warmed up from your workout, try jumping jacks that involve tightening your knees.
Take a break after about 10 minutes. If you still feel fit, feel free to continue jumping on the trampoline. However, it is not recommended to demand too much from yourself at once. After all, after just 10 minutes you’ve done a lot for your body. By the way, simply swinging on the trampoline has the same effect as jogging.
You should only do twists and flips at home if you have already gained a lot of experience. Especially with head-over-jumps, there is an increased risk of injury. If you have never done a somersault before, try it for the first time under the guidance of a trainer.
Exercises on the trampoline at home
Here are three short but intense sample exercises for your trampoline at home.
For the arms: this exercise is most effective with light dumbbells or weight balls. Stand on the trampoline and open your legs hip-wide. Your arms hang along your body. Now start swinging lightly and alternately lift the left and right weight in your hand to your shoulder, moving only your forearm and activating your elbow joint. Make sure that your back always remains in the same position – in any case, avoid getting into a hollow back! Tense your lower abdominal muscles. Repeat this exercise for one to two minutes.
For the legs and butt: Start this exercise standing on the trampoline. Open your legs slightly wider than hip-wide and squat slightly as if you were sitting down. Lean your upper body slightly forward and bring your hands together in front of your body. Make sure your back stays straight and your knees don’t go past the top of your toes. Pull your shoulders slightly away from your ears and tighten your stomach again. Now let’s get started:
- Place your right foot right next to your left without changing the position of your torso.
- Put your left foot on the ground, squat a little lower and put your left foot back on the trampoline.
- Go back to the starting position.
- Now place your left foot right next to your right, again without changing the position of your upper body.
- Place your right foot on the ground, squat a little lower and place your right foot back on the trampoline.
- Return to the starting position.
- Repeat this exercise about ten times.
For the abdomen: On the mini-trampoline, you can perform common abdominal exercises, such as crunches. By resting your back on a springy surface, you protect your vertebrae while working your deepest muscles.
Rebound fitness courses
Fitness and fun in a group: Jumping fitness is a group course and those classes are available in many different fitness studios and trampoline parks. There are many reasons for participating in guided fitness classes:
- Rebound fitness classes follow a training concept designed by experienced coaches and athletes.
- The trainers pay attention to gentle training and goal-oriented training at the same time. Through the direct approach, you can speak directly to the instructor with your questions and uncertainties.
- In guided rebound fitness classes, you’ll get challenged as well as encouraged – you will learn new exercises and tricks under safe guidance.
- The group dynamics and the supporting music make the classes more fun and it helps to extend and intensify your training.
You can also find rebound fitness classes for your location on the Internet. Find out beforehand what type of classes are available and weigh up whether this suits you. Arrange a trial class first so you can get to know the trainer and the group. If you would like to take a guided class from home, this is also possible. Many gyms offer online fitness classes.
Courses in trampoline parks
In trampoline parks have advantages for those who want to go higher and higher on large trampolines. If you would like to learn breathtaking tricks, you need above all a lot of space and safety, which is available in trampoline parks. Padding around the trampoline itself ensures that your risk of injury is less. The trainers also offer group courses with varied exercises. Check online to see if there is a trampoline gym in your area that offers such fitness classes.
Professional trampolining
As with any sport, there is a professional league in trampolining. What got its start in the circus is now seen as a competitive sport in many places. Since 1997, trampolining has even been a discipline of the Olympic Games: In the Sydney Games, professional trampolinists performed for the first time in 2000.
The competition
Professional jumpers usually reach a height of 9 meters in their competitions. One routine on the trampoline includes ten jumps. Within these ten jumps, the participants present their skills either in the freestyle or as compulsory exercises. They can compete alone or in pairs, showing their skills synchronously on two adjacent trampolines.
Landings on both feet, the back, the stomach, or in a sitting position are allowed. From this position, the jumpers regain a height in which they present an exercise. The last jump must always lead back to the standing position.
The evaluation
The jumpers receive marks for the individual jumps, which come from five judges. The posture of the jumper, the difficulty of the exercise, and the correct execution of the jump get evaluated. Each judge can award 10 points per jump. However, when calculating the score, the lowest and highest scores are eliminated, and only the three middle scores get included in the evaluation.
Conclusion – Is trampoline jumping good for me?
Since each person has an individual body with an individual system, no statement is valid for everyone. Nevertheless, trampoline jumping is overall very healthy for the body and the psyche!