Jumping on a trampoline - everything you need to know about “jumping” workouts

Simple exercises on a trampoline burn up to 800 kcal per hour. Training at home lasts 30 minutes, you can do it 2-4 times a week. This is enough to create a slight energy deficit if you walk an additional half hour a day and control your diet. The trampoline does not overload the joints and spine, training on it is not boring. Classes are conducted in interval mode, which allows you to slightly speed up your metabolism after training.

Is it really possible to lose weight by jumping on a trampoline?

To lose weight, you need to create an energy deficit. The body will gradually burn fat in order to function normally. Fitness training helps increase energy expenditure, speed up metabolism and strengthen muscles. They are not the only condition for weight loss.

In any case, it is necessary:

1. Create a calorie deficit by reducing energy from carbohydrates and keeping your protein and fat intake high.
2. Do strength training exercises to maintain normal muscle mass and increase calorie expenditure.

Trampoline exercises for weight loss are plyometric exercises. It can be both strength and aerobic in nature. Depends on who is jumping and with what intensity. In speed-strength sports, jumping is considered strength work, they are performed at high speed and in large amplitude - for example, a set of squat jumps for 6-10 repetitions. In fitness, such approaches alternate with smaller jumps to keep the training continuous.

According to the loading protocol, trampoline training is closest to high-intensity interval training. It can speed up your metabolism, according to research, and is more effective than regular low-intensity aerobic training. Also, doing jumping exercises will save approximately 40% of your time.

Jumping is good for those who only have 30 minutes to train 2-4 times a week. They can be the only physical activity if you add exercises with light weights to them and do everything in interval style.

© Gennady Kulinenko — stock.adobe.com

The benefits of trampolining for women

It is not for nothing that we have highlighted this issue in a separate section, because representatives of the fair half are looking for a wide variety of options to improve their health, but do not even realize what a universal means for this is a trampoline.

Experts have proven that training on this simulator increases endurance, improves blood circulation and slows down the aging process of cells. When making a jump, gravity evenly affects all parts of the body, which significantly speeds up metabolic processes and increases oxygen consumption. If you pay constant attention to your exercises, you can quickly get rid of excess weight, get in shape after childbirth, get rid of toxins, and increase skin elasticity. Don’t forget about emotional release, which will help you look attractive and young even with the hectic pace of modern life.

What are the benefits of jumping fitness?

Benefits of jumping fitness:

• accessibility: the trampoline is inexpensive, it is enough for 3-4 years of classes;
• the ability to progress at home;
• high calorie consumption per unit of time;
• anti-stress effect;
• working out the muscles of the legs and buttocks in an active mode;
• variability: you can combine exercises indefinitely, come up with combinations, experiment with interval modes - this is the motto of a true lover of jumping on a fitness trampoline.

In addition, there are also “club” lessons for those who do not like independent training. There are two directions: mini-trampoline and Kangoo Jumps.

• The first class includes an aerobic warm-up with simple steps, squat jumps and scissor jumps, and gentle jumping jacks on two or one leg. All this alternates with strength exercises with microweights on the floor and abdominal crunches. The lesson lasts an hour and ends with stretching. There are no standards for a mini-trampoline; the instructor himself comes up with a program for the group.
• Kangoo Jumps – group lesson in special boots. Students rent them for an hour from the studio and jump under the guidance of an instructor. This is one of the most fun classes in the industry, suitable for those who are already tired of Zumba, don’t like fitboxing and don’t want to run or walk on a treadmill. The workout is high-intensity and allows you to burn up to 900 kcal per hour.

Is trampoline jumping good for weight loss?

When jumping on a trampoline, all muscle groups are tensed more effectively than during any other physical activity. Exercises on this simulator only seem easy and simple. Thanks to jumping, the leg muscles develop greatly. Trying to maintain balance, the body uses the abdominal muscles, while maintaining balance the arm muscles are activated.

In the process of such activities, calories are burned more efficiently and weight is lost faster. In a shorter time, the athlete pumps up all muscle groups, while there is no harmful load on the joints.

Trampoline exercises are especially useful for women, because they help tidy up their figure - improve the shape of the buttocks and hips, and prevent the appearance of cellulite. Thanks to increased blood circulation, toxins are removed from the body and metabolism improves, which, together with proper drinking and diet, promotes weight loss. Regular exercises allow you to quickly get back to normal after childbirth.

What muscles work during exercise?

Like most high-intensity aerobic classes, this workout primarily develops the muscles of the lower half of the body.

The following work dynamically:

• the entire gluteal group;
• hamstrings and quadriceps;
• calf muscles;
• adductor and abductor muscles of the thighs.

In statics, the abs and back muscles work. The arms and shoulders are also included, especially if you need to balance with your arms. During strength exercises, the muscles of the chest, arms and shoulders are refined.

Important: lessons on a fitness trampoline of any format will not help build muscles. Even if the class is advertised as a “workout for big butts,” it is more likely to be a simple muscle toning. But it’s very suitable for increasing calorie consumption.

Interval training on a trampoline helps to develop all the muscles of the body evenly. If your goal is to get in good shape in the shortest possible time, you can work in strength intervals with progressive weights.

Basic exercises

Jumping fitness includes a whole range of workouts. Let's look at the main ones.

• Jumping from a low height with arms extended along the body. The main task is to fully stand on your foot when landing on the trampoline. The arms should not be used as the goal of jumping is to develop balance and coordination.
• Pull-ups of bent knees to the chest. The trampoline handle is used as a support. The goal is to lift your legs solely using your abdominal muscles.
• Jumping from a sitting position. The starting position is to sit on the trampoline, support yourself with your hands and perform a jump. You need to keep your back straight. The purpose of the exercise is to train the abs and arm muscles.
• Jumping with one leg moving to the side. One leg is bent, the other is straight and moved to the side. The jump is performed from this position. The goal is to strengthen the leg muscles.
• Raising your legs in a jump and spreading them to the sides. This is a stretching and flexibility exercise. Professionals can complicate the task and reach their toes with their fingers when jumping.
• Jumping on all fours. While in this position, push off and straighten your arms and legs in the air. Land on your stomach and return to the starting position. The element strengthens the abdominal muscles.

Main safety rules for those involved

The trampoline is not suitable for complete beginners, since their joints and ligaments are not yet ready for such a load. It is better to pre-workout at home for 2-3 weeks with strength exercises with rubber shock absorbers or without weights at all. Any relevant lesson on YouTube (example below) or a selection of simple exercises like push-ups, squats, lunges, and abdominal crunches will do. This will help prepare the muscles and ligaments for exercise.

The heart and blood vessels also need to be strengthened first. For this purpose – half an hour of any aerobic continuous work. Mini stepper, simple walking, exercise bike, bicycle. After the preliminary stage, you can gradually include jumping in your training schedule. Trampoline exercises for beginners can be done at a slower pace than usual.

In the hall it is better to do the following:

1. Do mostly isolation exercises in machines for 2-3 weeks.
2. Additionally - any cardio in the simulator for half an hour after the main workout.
3. You should go for jumping fitness when your heart rate when walking at a speed of 5-6 km/h ceases to go beyond 110-120 beats per minute, and during strength exercises it does not exceed 140 beats. Yes, the process may take a long time. But otherwise there is a risk of overloading the heart and nervous system.

Home safety:

• Place the trampoline on a non-slip mat;
• learn to jump on and off so that the entire structure does not move back and forth;
• check the height of the ceiling - the highest jump should not result in a head impact;
• be sure to wear sneakers and sports bras, comfortable leggings and a breathable top;
• first learn how to jump out of squats, out of scissors, do jumping jacks and burpees on the floor, then on a trampoline;
• only after that turn on the video and repeat after the instructor.

Safety precautions in the hall:

• check the equipment and fastenings for damage and breaks;
• inform the instructor that there is a beginner in front of him;
• listen to instructions;
• stand up so that you can see what the instructor is doing;
• Do not try to immediately make high-amplitude movements.

Strengthening detoxification and cleansing of the body

Trampoline exercises improve the body's natural detoxification mechanism. Jumping is a unique form of exercise in which weightlessness is achieved at the highest point of each jump and landing, and the force of gravity is doubled with each take-off.

This change in gravity benefits every muscle and cell in the body and is very beneficial to the lymphatic system.

As blood flows through the body, lymphatic fluid passes through the blood vessels into the tissues of the body. This fluid nourishes the cells and bathes the body's tissues, forming tissue fluid. The liquid then collects waste, bacteria and damaged cells. To detoxify, jump for at least 15 minutes daily.

What do you need for jumping fitness?

The equipment is standard - sports bras, high-shank aerobics or fitness sneakers with a stable sole and the possibility of rigid lacing. The rest is as you like. It is better not to take long wide trousers so as not to step on them. Instead, any leggings, shorts, or bicycle shorts will do. The top is comfortable, the fabrics are special, breathable.

Do I need to buy boots for Kangu Jumps? If you do not set yourself the goal of becoming a professional instructor in this area, you can do without them. Boots are expensive, it would be better to just rent them from the studio.

© GioRez — stock.adobe.com

What kind of sport is this?

Jumping fitness is a fitness trend invented by Czech instructors, a type of aerobics using mini-trampolines to strengthen the cardiovascular system and lose weight. The basis of the training, usually group classes, are jumping techniques, as well as exercises to develop balance. As you know, when maintaining balance, the deep stabilizer muscles, which are responsible for the stability of the position, are strengthened.

Such trampolines often have a handle for holding with your hands. There are models without handles, but this option is practically not used in fitness clubs. The handles provide not only safety and fixation of the body when performing unstable exercises, but also allow you to perform complex elements in the form of accelerations in place and high jumps. Thus, jumping with fixation becomes safer, without the risk of falling from the trampoline.

Types of load and training effectiveness

This table shows the load levels on the trampoline:

Workout for weight loss

Weight loss exercises begin with a warm-up on the floor, steps for 4-5 minutes. Then alternate:

1. 1 minute of jumping or jumping jacks with 3 minutes of rest on steps, light strength exercises or weightless movements.
2. Over time, you can alternate 1 to 2 and 1 to 1.
3. The most stringent protocol is duplicating the strength exercise with plyometrics.

For example, first a person does a goblet squat for a minute, and then jumps out of a squat on a trampoline for a minute. After this, immediately without rest - the second approach. In fact, the rest is 10-12 seconds, which are necessary to change equipment.

Home workout

The simplest training set for a beginner looks like this:

1. Walking and joint gymnastics without a trampoline – 5 minutes.
2. Regular squats on the floor without equipment – ​​1 minute.
3. Jumping on a trampoline with a slight squat - 1 minute.
4. Glute bridge without weight – 1 minute.
5. Press (twisting) – 1 minute.
6. Regular push-ups from the floor - 1 minute, you can do push-ups from a support.
7. Jumping jack – 1 minute.
8. Pull the rubber shock absorber to the belt in an inclined position – 1 minute.
9. Free multi-jumps on 2 legs, small amplitude – 1 minute.

This cycle can be repeated 2-5 times depending on your well-being and level of fitness. All muscle groups are involved, resulting in a significant cardio load. At the end of the workout - 3 minutes of walking until the heart rate calms down and stretching.

Benefits of a trampoline for adults

If you have seriously realized the harmfulness of the sedentary lifestyle of modern life and want to get rid of serious diseases, this sports equipment will be the best option for starting the path to a healthy lifestyle. Monotonous and exhausting exercises, the need to regularly go to the gym and pay money for it discourages many who would like to take their body seriously. As mentioned earlier, just a few minutes of active jumping in terms of load level replaces a three-kilometer run. Here are some more reasons to pay close attention to the trampoline:

• Jumping is a universal and effective way to get rid of excess weight, strengthen your abdominal muscles, correct the shape of your hips or prevent the risk of cellulite formation;
• The simulator has no restrictions on age or weight;
• Even the simplest exercises effectively remove waste and toxins from the body, strengthen the walls of blood vessels, reduce cholesterol levels and prevent the risk of cardiovascular diseases in the future;
• In the process of training, the central nervous system is strengthened, stress resistance is improved and sleep and rest patterns are normalized;
• A harmonious combination of strength and cardio exercise allows you to keep your body in good shape and quickly gain good physical shape;
• During exercise, the body's respiratory system improves, and internal organs receive additional oxygen flow;
• Jumping helps to throw out negative emotions, forget about the hardships and difficulties of life, improve your mood and get a boost of energy for the whole day.

Disadvantages of this type of training

A mini trampoline shouldn't be the first fitness workout a person does after years of not using it. You need to strengthen your muscles first. Despite the external entertainment nature, this is a serious functional tool. To train, you need to concentrate and perform the exercises, stabilizing the spine and tensing the core, and not just haphazardly.

This type of fitness can cause overtraining of the leg muscles, especially if a person does not know how to adapt strength training to aerobics. In addition, it is not suitable for independent training for people with absolutely no fitness skills and self-taught people. Rather, a trampoline should be bought by those who know how to perform basic and gymnastic exercises, but are tired of the monotony.

Strengthening the skeletal system and increasing bone mass

Research has shown that the increased gravitational force on the bones during jumping strengthens the bones without injury or fracture. Trampoline exercise increases bone density, which prevents the development of osteoporosis.

Contraindications for exercise

Contraindications are standard for plyometrics:

• phlebeurysm;
• myopia;
• pregnancy and 12-week recovery period after childbirth;
• diseases of the heart and blood vessels;
• hypertension in the acute stage;
• injuries to joints, ligaments, muscles;
• ARVI, influenza and the recovery period after them;
• menstruation (first 3 days).

There is no consensus regarding scoliosis. The textbook for trainers of the FPA of Russia, authored by Dmitry Kalashnikov, lists it as a contraindication for running and jumping. Some modern trainers do not consider scoliosis to be a big problem if a person can maintain a neutral back during exercise. Consultation with a doctor is required in all cases.

© Gennady Kulinenko — stock.adobe.com

Contraindications

Like any sport, jumping fitness is not for everyone. You should not practice trampolining if you have the following body conditions:

• diabetes;
• pathologies of the heart, respiratory system (bronchial asthma) and blood vessels (varicose veins, thrombophlebitis);
• illness during exacerbation;
• dysfunction of the musculoskeletal system;
• glaucoma;
• epilepsy and mental disorders of the nervous system;
• acute inflammation;
• various tumors;
• infectious diseases;
• back and neck injuries;
• problems with ligaments and joints;
• regular migraines and dizziness;
• pregnancy.

Types of loads during fitness jumping

There are many exercises you can do on trampolines. They focus on stretching, strength training and aerobic exercise. Alternating exercises allows you to conduct complex training of various muscle groups, strengthen ligaments and joints, and burn extra calories. Before getting on the trampoline, do a warm-up.

A typical workout looks like this:

• 10 minutes
  – warm-up exercises;
• 30 minutes
  – aerobic exercise on a trampoline;
• 10 minutes
  – anaerobic exercise;
• 10 minutes
  – stretching and cool down.

Warm-up and cool-down are performed on the floor, other exercises are performed on the trampoline. Active fat burning occurs during half-hour jumps. It is estimated that 10 minutes of trampoline activity burns the same number of calories as a 30-minute run. A great option for those who don't like running.

Basic rules for building a home workout

Always start with a warm-up. It is necessary to warm up the muscles and joints before loading. Perform circular rotations with your arms, hands, and legs from the knee. Stretch your ankle and neck. A good warm-up will increase the effectiveness of trampoline weight loss exercises and reduce the risk of injury.

In the first 5-7 minutes of your workout, do some light jumping jacks for cardio. Before the main load, it is necessary to gradually increase the heart rate. Only after this can you begin the exercises, monitoring the technique of their implementation. Alternate high jumps with swaying and simple walking around the room.

Don't get too carried away with your workouts. Duration of classes is 30-60 minutes 3-4 times a week. Excessive loads will lead to the opposite effect - muscles and joints will begin to ache, and sprains may occur.

Don't expect results in the first month of training. Weight will begin to go away only with proper nutrition and regular exercise for 6-12 months. But your expectation will be justified by the correct body shape and improved overall well-being.

For questions regarding the purchase and use of trampolines for weight loss at home, call us at the phone number indicated in the header of the site.