Excess weight is one of the most common problems that humanity has been struggling with for centuries. Back in the 19th century, Lord Byron exhausted himself with hour-long runs, wearing a thick suit for better sweating. These days, weight loss programs are offered by gyms and fitness clubs.
And yet, at the height of the summer season, the number 1 sports discounter “World of Sports” receives streams of letters asking how to get rid of the maximum number of kilograms in the shortest possible time.
We answer! One of the most
- safe
- useful
- effective
Ways to do this include trampolining, which we will discuss on this page.
An hour-long workout on a trampoline for weight loss (according to World of Sports experts, as well as from the point of view of many sports doctors in our country, near and far abroad) is more productive than an hour-long run or similar duration exercises in the gym. Trampolines, presented in the widest range on the World of Sports online showcases, are suitable for both sexes, people of any age, and also have significantly fewer contraindications than running or barbells.
We are asked:
Is it possible to lose weight by jumping on a trampoline?
Or is it better to choose fitness over trampoline training? We answer: the range of possibilities for destroying excess calories is wide. Someone walks 10-15 kilometers every day and loses weight. Some people exhaust themselves with long hours of training in the gym and also lose extra pounds. Some people run on a treadmill purchased from World of Sports and say goodbye to excess weight. Of course, all of the above methods are good if the training athlete’s nutrition is rationalized.
We do not at all urge you to give up those sports that are more familiar to you. Please! Work out with weights or go for a run. But with the help of trampoline exercises for weight loss, you can speed up the process of “optimizing” your figure. What if it's the other way around? If you are bored with monotonous exercises in the gym, and you want to add an entertaining character to the process of losing weight, then jumping fitness, 9 minutes of exercise which is equal in efficiency to 3 kilometers of running, is created for you.
Jumping fitness effect
- calories and extra pounds go away
- good mood grows by leaps and bounds
- immunity strengthens.
And that's not it. Let's find out more!
What is jumping fitness and how is it useful?
The question of what it is can be answered unequivocally: the art of losing weight on the fly! Not in running, not suffocating under the weight of a hundred-kilogram barbell, not in despondency caused by the monotonous pressure on the ellipsoid pedals, but in jumping. If you like - with the performance of intricate acrobatic elements a la somersault forward or back.
You shouldn’t take trampolining exercises solely as an opportunity to lose extra pounds. The benefits of jumping sports (or jumping fitness - this is the foreign name for this type of sports activity) are much more significant than just “weight loss”.
Yes, those who set themselves the only goal of “getting their figure in order” can be sure that a month after high-intensity exercise (5 times a week for 1 hour each) they will lose up to 10 kg. Let us repeat: this effect is possible in combination with a reasonable diet, because by eating a couple of kilograms of fatty kebab at night you will not only not lose weight, but will also gain it, even if you run marathons every day.
But, as they say, “not by one weight”! Jumping fitness is a unique method of cleansing the body of waste and toxins that come out with sweat and a multiply (15 times) increased lymph flow. Fitness classes on trampolines slow down the aging process. And this is not a publicity stunt at all.
Antioxidants, the most important substances for preventing premature aging, are indeed produced during jumping in both men and women. Metabolism also accelerates, which plays a special role in maintaining a youthful and slender figure at any age.
The condition of the cardiovascular system improves. Stimulated blood circulation helps to avoid early strokes and heart attacks. The cells are enriched with oxygen, and, consequently, the complexion and skin in general improves.
Have you or your child ever gotten motion sickness on public transport or in a car? Trampoline training for weight loss will help you become an “astronaut” with an impeccable vestibular system. You don't want your child to have flat feet? Let's go to the trampoline! This is excellent prevention.
Do you feel like you get tired very quickly at work? Endurance during trampoline training increases significantly. Is life no longer fun? Jumping sports and jumping fitness are not just exercises on a trampoline for weight loss, but a method of producing endorphins!
Let's jump! And we enjoy life as in our youth!
What are the benefits of jumping and the main contraindications?
This type of fitness is popular due to its advantages, including:
- active burning of calories;
- training the vestibular apparatus and strengthening blood vessels;
- acceleration of metabolism and lymph flow;
- working out all major muscle groups, including buttocks, abs and thighs;
- prevention of flat feet;
- prevention of obesity and cellulite;
- The training process promotes the production of endorphins - hormones responsible for feelings of joy and emotional uplift.
- strengthening the circulatory system, resulting in a reduced risk of developing cardiovascular diseases.
Jumping on a trampoline is three times more effective than running , due to the constant changes in gravity, during the training process more than 400 muscles are activated and relaxed simultaneously.
Fitness on a trampoline at home - pros and cons
Misconception No. 1 - they say that training on a trampoline for weight loss can only be done on the streets, in open areas where these useful sports equipment are installed, in specialized sports institutions (fitness - in the country, in the territory of a country house, where the equipment purchased in the "World" is installed in advance Sports" trampoline.
Trampoline classes can take place where, it would seem, there are no conditions for this - in the realities of an ordinary city apartment! Our range of modern trampolines include portable jumping devices that can support users weighing up to 120 kg. Buy it and... jump to the ceiling not in a figurative, but in the most literal sense of the word.
What are the benefits of trampoline exercises for weight loss at home? Exactly the same as from classes in other places. An hour-long workout can help you lose more than 1,000 calories. There is an accelerated elimination of toxins and impurities. There is an intensive process of production of antioxidant substances that slow down the aging process.
Fat melts on the legs, buttocks, thighs, melts with every day of training. You significantly improve your coordination of movements. In addition, you can get rid of the so-called “orange peel”. This is what cellulite is called by those who dream of getting rid of it. By giving a trampoline to a child whose vestibular apparatus is not sufficiently developed, you are offering your child not just a toy for jumping up, but a sports equipment that can turn him into a “little astronaut” while practicing jumping on a trampoline.
After working out on a trampoline, children and adults complain of pain in the back, legs, neck, and stomach. Many mothers (often fathers) are frightened by this effect, deciding that jumping fitness is contraindicated for their child. This is absolutely not true. Pain in these areas of the body is natural for adults and children who have not previously engaged in sports. Trampoline classes - fitness! And after a workout or a visit to a fitness club, the body always “aches” pleasantly. Don’t worry, the pain will go away, and suddenly sore legs, back and abs will become strong and strong.
Now I would like to touch on issues that can be classified as disadvantages. Training on a trampoline for weight loss can indeed end quite sadly. But this is due to violations of safety regulations. They begin where the process of installing the trampoline, which we described in one of the previous articles, takes place. If key components and connections are assembled incorrectly, the risk of structural collapse is very high.
But even if everything is fine, while doing exercises on a trampoline for weight loss, you can get injured if you violate safety precautions - jump not in the center, but on the edge of the trampoline, without controlling the trajectory of movement along the jumping surface. Very often, children left without adult supervision suffer injuries of varying severity.
Many indoor (compact) trampolines are offered without an enclosing safety net, which can help protect a child from injury. And please, do not leave your son or daughter unattended when your child wants to jump on a trampoline without a protective net. Having missed the jumping surface, he or she can forget about the very useful hobby of jumping fitness for a long time, ending up in a cast for a long time.
Another disadvantage (and a very significant one!) is the lack of a coach. Train on a trampoline in the presence of loved ones or friends who can not only share the joy of jumping fitness, but also assist in providing first aid.
Losing weight on trampolines: the whole truth about jumping
Gyms, group training, dancing, crossfit: this is how you want to go in for sports and you can easily get lost among the variety of directions. How to choose the right physical activity so that it is beneficial for your health and figure and at the same time enjoyable? Making a choice is difficult, but possible. One of the newest and most interesting sports areas is jumping, which is jumping on mini-trampolines. Amur.life correspondent delved into the topic and received answers to the most common questions.
Trampoline jumping coach Natalya Belotserkovskaya helped us learn more about this area. So, the top 10 frequently asked questions.
1. Who is jumping suitable for?
– Everyone can engage in training – from children to pensioners, both men and women. If there are no health contraindications, then such training is suitable for everyone.
2. What are the contraindications for jumping?
– Jumping is a high-intensity cardio workout. Therefore, the main contraindication is diseases of the cardiovascular system. The second contraindication is serious disorders of the musculoskeletal system. But I want to note that everything is individual. If we are talking about problems with joints, then it is definitely impossible to exercise. Moreover, if we take, for example, osteochondrosis, which every second person now has, then training is possible. It is necessary to look at the person’s well-being and be sure to listen to the recommendations of the attending physician. At our center, people with protrusions work out, and they have no complaints about their health. The fact is that when jumping on a trampoline, the load on the spine is reduced - the net creates the effect of water, that is, it pushes the person out. But if the same jumps are performed on a hard surface, then, of course, the load on the spine will be much greater. Therefore, you need to try and then decide whether this sport is suitable for a particular person or not.
3. Can the training program be adjusted individually for a person, taking into account his state of health?
– We don’t force everyone to practice hard and jump at the same pace as the coaches. Everyone has different physical fitness and different health conditions. If during training a person feels uncomfortable, he can stop, get off the trampoline, rest, and walk around. But this happens mainly in the first training sessions; after a couple of jumping sessions, you get used to it, and everyone jumps at approximately the same pace with the same intensity.
4. What does jumping do for your health? And how does your figure change with such training?
– During training, almost all muscles work. The main load goes to the abs, legs, buttocks. The arms and back are also involved. But first of all, this is a powerful cardio load, the weight flies off very quickly. The first thing that happens is weight loss. And if you also monitor your diet, the results will be almost immediate. By the way, you need to eat three hours before training, otherwise all the food will just form a lump inside. And after training, you can eat an hour later. And, of course, you need to drink a lot of water during exercise. In one workout, a person can lose up to 2 kilograms. First, excess water leaves, and then fat is burned. The body tightens, muscles become toned. And, of course, and importantly, cellulite goes away. But I want to focus on the fact that jumping can be done by people weighing up to 120 kilograms. Trampolines simply cannot support more weight.
5. How does jumping differ from other group training?
– Jumping provides a more intense cardio workout. Plus, when you jump, the release of endorphins begins, you get pleasure, your mood improves, and you are overcome with a feeling of flight and weightlessness. The training itself follows the following scheme: one music track, then a 15-second break. That is, while one musical composition lasts, we train, then rest for a short time, then train again for the next song. And so on for an hour.
6. Should there be preliminary physical preparation for jumping? Or can you start training from scratch?
- You can do it from scratch. You can train even for those who have never played sports at all. It’s just that a beginner will have to rest more until the body gets used to it.
7. Is the technique of doing the exercises difficult? Can you hurt yourself by doing something wrong?
– You can do it incorrectly, thereby putting stress on your knees. If you jump not down like a spring, but up on straight legs, leaning on your knees, then, of course, there will be harm to your joints. But in general the technique is not complicated; rarely does anyone not understand how to do the exercises correctly and how to jump correctly. Basically, everyone quickly grasps it right away. And, of course, we monitor the exercises, especially for beginners.
8. How safe is the training from a technical point of view?
– No one has ever fallen or been injured. Trampolines have a special handlebar that you can hold onto to avoid falling. In general, the trampolines themselves are stable. Therefore there is nothing to be afraid of.
9. Who creates the training programs?
– All our trainers went for training and received so-called basic knowledge. And based on this base, we create a training program ourselves. Each of us does different things because we each have our own style. Therefore, I recommend trying to go to different trainers for variety. We also select the music ourselves and make our own playlists. This includes music from the 90s and modern tracks, but all are fiery. We update the playlists at every training session so that it doesn’t get boring or boring. After all, there must be a drive.
10. What is the cost of training, and are there any promotions or sweepstakes?
– One training costs 300 rubles, a subscription costs 3,000 per month for 12 classes. We hold promotions and giveaways regularly. We even give away different certificates during training. We organize competitions, for example, who can jump the longest, and award prizes for this. In addition, we regularly organize marathons. Right now one of these marathons is taking place - a reboot. I myself participate in it together with my clients, setting a personal example. As part of the marathon, we train 4 times a week - twice on small trampolines, once on a large one, and once doing crossfit. Plus we fully control the nutrition, prescribing a menu for every day. Moreover, we draw up a menu so that we don’t have to worry too much about food at the stove, so that it’s simple and quick. The marathon lasts two months. By the way, we also had marathons in the form of a competition - whoever lost the most kilograms received a cash prize. You can follow all the news on our Instagram account.
Trampoline: Kalinina, 114A, 2nd floor
Tel.: 57-55-33
@vertigo_blg
What exercises are best to include in your workout?
We dare to competently assure you: the range of exercises that should be performed on a trampoline for adults and children, men and women, can be no less diverse than a strength training program in the gym. But there are exercises recommended specifically for those who are starting to practice trampolining for the first time.
Start with warm-up and preparation. You should not treat a trampoline purchased to improve your figure solely as entertainment. Think of it like a sports machine, where you can lose up to 1000 calories per hour of intense training, and in a month lose 10 kg.
Trampoline training for weight loss is preceded by jumping rope. This greatly helps prepare the leg muscles for long-term exercise. So, just a few minutes of jumping rope. A long rest, and then - welcome to the trampoline!
The first exercise is performed with the arms extended at the seams. Jump for 5 minutes and as you move up, raise your arms to the ceiling or sky. Purpose of the exercise? Very simple. You need to learn to keep your balance.
The next exercise during trampoline fitness classes will be more difficult. All the same! Almost! Jumping up with arms raised. However, now you need to try to do the splits. That is, at the moment of landing, stand not on closed legs, but on standing ones at a distance from one another, then group yourself and try to jump up from this position, closing your legs in motion and... landing on the splits again.
This exercise will help you burn significantly more calories!
Jumping on all fours? I'm not kidding. Push off the trampoline with your knees and elbows and fall... straight onto your stomach. And then take the starting position again and fly up as far as possible. Very tiring! Is not it? But for those who want to lose weight in a short time, it is useful, and even necessary.
Jumping with knees raised. Have you already learned to keep your balance? In this case, it is very important to diversify the trampoline exercises for weight loss by jumping with knees raised. The arms remain extended along the body. Initially, this exercise will seem very difficult, but it helps to provide you with strong abs and strong legs.
These four exercises are enough to see results in a month. We sincerely wish you good luck, and finally we would like to touch on a very important topic.
Contraindications
Marvelous! But very often, women who are preparing to become a mother come up with the idea of maintaining their physical shape through fitness classes on a trampoline. They say that this particular sports exercise machine is recognized as “gentle”; you can do “absolutely everything” on it, as the advertisement tells us. No and no again.
Trampoline jumping and jumping fitness classes are strictly prohibited at any stage of pregnancy. This can cause premature birth and even miscarriage. There is special gymnastics that is indicated for expectant mothers and should be done under the supervision of a doctor.
Those who have recently undergone surgery should not approach the trampoline. This kind of intense training is excluded for people who have experienced a serious injury (until full recovery from it). Do you have hypertension or tachycardia? The trampoline should be used with extreme caution (without setting a weight loss goal) or not used at all.
Trampoline exercises are contraindicated for people suffering from acute central nervous system disorders or epilepsy. Those who have been diagnosed with osteoporosis should not engage in jumping fitness. Do you have any doubts – is it worth buying a trampoline or not?
to your attending physician! And, if you get his consent to jumping fitness, go ahead to a new and beautiful figure, as well as great health.
What is jumping fitness on a trampoline?
Jumping fitness on trampolines is a set of exercises that are performed on a special trampoline with a handle. Typically, such classes are conducted under the guidance of a trainer in fitness centers, but you can purchase a trampoline and practice at home yourself. Such activities have a beneficial effect on health and emotional background.
