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Trampoline Exercise Classes: Fly Your Way To Weight Loss

Exercise is no longer a choice. It is a must. At a time when obesity has been re-classified from an epidemic to a pandemic, we must find ways to get out of the comfort of our chairs – or beds – and exercise. Thus, it should be no surprise that exercise classes are booming. Different types of fitness programs are coming out. One of the most popular classes is trampoline fitness. Jumping on a gym trampoline might be the most fun – and safest – way to achieve weight loss.

Safety First: Why Trampoline Exercise Classes Are Taking Off

For heart health, the American Heart Association (AHA) recommends that adults should perform 150 minutes of moderate-intensity exercise every week. Broken down into 30 to 45 minutes sessions, that means you should exercise 3 to 5 times per week.

“Weight loss” is the number one reason why people sign up for exercise classes. There are many forms of exercises that you can do. Running, swimming, biking, and lifting weights are among the top fitness exercises. However, at a certain age, these types of physical activities will be hard to sustain.

After 2 weeks of running, you might start feeling aches and pains on your feet, shins, knees, and lower back. The aches can be uncomfortable enough to make you miss a few weeks of exercise.

This is especially true for people who have never exercised a day in their lives. Recovery will be harder. The experience may be so unpleasant that the running shoes will never again see the light of day.

A good option – and a safe one at that – is signing up for trampoline gym class.

Unlike running, jogging on a trampoline for weight loss is easier on your joints, bones, and muscles because it is low impact.

When you run, as your heel strikes the ground, powerful forces go up from your foot to your shins, knees, hips, and ultimately, your lower back. It will not matter if you are wearing the latest and most expensive running shoes. Your body will bear the brunt of massive shock forces.

Meanwhile, the trampoline acts as a shock absorber. When you land, the matting will simply absorb the impact as energy and use it to send you flying to the air.

Studies have shown that exercising on a trampoline reduces the amount of impact on your body by as much as 80%. Your feet, knees, shins, hips, and lower back will be less susceptible to strain or injury.

In fact, you don’t even have to wear shoes in a trampoline gym class! People who try the trampoline as a new workout are surprised to find out that socks are the required footwear. If you fall down or lose balance, you won’t get cuts or scrapes. You can simply bounce right back up.

Under close supervision of a trampoline fitness coach or trainer, there are fewer incidents of injury on a gym trampoline compared to a gym treadmill. This is one reason why trampoline exercise classes are growing by leaps and bounds.

Trampoline Your Way To Weight Loss

Cardio Trampoline ExercisesPeople of all ages, shapes, sizes, and fitness levels will benefit from a trampoline exercise class. It has been proven to be one of the most effective ways to achieve weight loss.

A study conducted by the American Council of Exercise (ACE) showed that 19 minutes of moderate trampoline exercise will burn as many calories as running for the same amount of time at a 6 mile per hour pace.

However, when the participants of the study were asked to rate their level of exertion, they responded that exercising on a gym trampoline felt easier than they expected.

A person who weighs 150 pounds and exercises on a trampoline for 10 minutes will burn approximately 42 calories. If the same person extends his/her trampoline workout to 30 minutes, he/she will burn a total of 126 calories.

In contrast, a person who weighs 200 pounds will burn 167 calories if he/she exercises on a trampoline for 30 minutes.

In addition to the substantial loss in calories, exercising on a trampoline is safer and easier on your body.

How much bigger of an endorsement would you want on the safety and effectiveness of the gym trampoline as a method for fitness and weight loss than one coming from NASA itself?

NASA used mini- trampolines to help astronauts who were involved in space missions for several months gain muscle and strength in their limbs.

If the trampoline is effective and safe enough for NASA, it is certainly safe and effective for you.

And exercising on a trampoline is more fun!

Elle Magazine ranked trampoline exercise classes as one of the hottest trends in fitness.

Trampoline gyms, or “parks” as they are often called, are sprouting in the United States, the United Kingdom, Eastern Europe, and Australia. These gyms feature wall- to- wall trampolines and include other equipment to make your workouts more productive while being fun at the same time.

How To Get Started On A Trampoline Workout For Weight Loss

High knees

How do you exercise on a trampoline? Is it as simple as jumping up and down as high and as fast as you can? Do you just bound for a specific time like say, 10 minutes?

From the outset, a trampoline seems like a no- frills exercise equipment. For most of us, we’ve jumped on trampolines when we were kids. And yes, it can be exhausting after a while.

Using a trampoline for fitness or weight loss is not the same as using the trampoline for play. It can seem like fun and games but after a few minutes, you may be looking for the way out of the jumping area!

Like all exercise programs, a trampoline workout has structure and a sequence of movements that you should follow. If you have never worked out on a trampoline, follow our simple and easy steps on how to get started on what could be the most fun you’ll ever have inside a gym.

  1. Get Yourself Medically Cleared

Before starting any exercise or a new workout, it is always a good idea to be medically cleared by your doctor. You may not be aware of a lingering illness, condition, or injury. A complete medical check-up will make sure you are in good health before exercising on a trampoline.

  1. Learn the Basics of Trampoline Bounding

Knowledge is power. Although beginner classes will always include a few minutes on learning proper technique, it will be to your advantage to have prior knowledge on how to jump on a trampoline. By learning the basics even before your first session, you will have more confidence during the class. It will be easier to understand what the instructor is teaching you.

  1. Wear Comfortable, Non-Restrictive Clothes

Make sure your clothes allow freedom of movement. Trampoline exercises will incorporate your upper and lower body. You will be asked to perform different types of jumps that will require mobility and flexibility. Wear workout clothes that are comfortable and non-restrictive.

  1. Start Out With Beginner Classes

When signing up for trampoline classes for the first time, always choose the beginner’s programs. Even if you were a superstar athlete in your younger years, it pays to be safe. Beginner’s programs will take you through the basics so you can learn proper technique. The routines are much easier but will gradually move up in difficulty.

  1. Talk to the Trampoline Instructor

Take some time to talk to the Trampoline instructor. Get to know him/her better. It is always a good idea to build a nice relationship with your instructor. If you have pre-existing conditions or injuries, you should inform your instructor. He/she can take note of that and set safety parameters for you during the workout.

  1. Take Your Warm- Ups Seriously

Every exercise session starts out with a warm- up to get your body moving. Sweat is your body’s natural way of cooling itself down. Thus, sweating is a good sign that your body is getting warmed up and ready for the workout. Warm- ups are easy and that’s how they are supposed to be. Just because they are easy does not mean you should not take warm- ups seriously. It is part of your workout. The purpose of the warm- up is to minimize the risks of injuries such as pulled muscle or a sprain.

  1. Follow Instructions Carefully

Your trampoline instructor is a certified professional. He/she is an expert in the workout. The routine is designed for beginners. If you think the workout is too easy, don’t make it more challenging by adding different movements. You might get injured and it will be disrespectful to the rest of the class as well as the instructor.

  1. Stay Within Your Fitness Level

If you are getting fatigued or out- of- breath, take a rest or slow down a bit. For any sign of discomfort, signal to the instructor to give you a few minutes of rest. This is another reason why you should talk to your instructor first. Give him/her an understanding of your fitness level. The instructor should be made aware so that he/she can accommodate you any time.

Conclusion

Finally, stay hydrated during the workout and warm down properly. Jumping on a trampoline may be a fun and easy way to lose weight but you can get dehydrated. Likewise, your muscles will get tight after the workout. Stretching will help flush out the excess lactic acid and will relax tight muscles.

If there is a trampoline gym near you, give it a try! You will burn calories, lose weight, and have fun at the same time. Trampoline exercises are workouts that you will look forward to doing 3 to 5 days a week!

6 Health Benefits Of Trampoline For Kids

The trampoline is so popular that it has become a standard feature of many backyards. It is a source of entertainment for children and adults alike. Jumping is one of the earliest functions we learn as kids. Think about it; even a baby bounces while sitting down! It is only natural that we gravitate toward activities that require jumping as we grow older.

Jumping on a trampoline is more than just fun. It can also be beneficial to your overall health, wellness and improve your level of fitness. Adults use the trampoline for low- impact aerobic activity. You burn hundreds of calories while jumping. It strengthens your bones, builds muscles, improves mobility, coordination, and agility.

However, the benefits for kids are a bit muted. Parents and doctors take a more cautious approach when it comes to trampoline exercises for kids. With improper use, a trampoline can cause serious injury to children. Thus, it may seem counter- intuitive to promote the benefits of jumping on a trampoline for kids.

In contrast, what other sporting activity does not carry an element of risk? Popular sports such as baseball, basketball, football, tennis, gymnastics, even something as basic as running can lead to injury. Does that mean we should keep our children locked up in our houses instead of venturing into the great outdoors?

How To Make Your Trampoline Safe For Kids

Like other sports, trampoline jumping can cause injury. For the reason that it is done within an enclosed space, the risk factors of trampoline use can be mitigated.

Are trampolines safe for toddlers? Yes, but only if you follow these guidelines:

  • Set up the trampoline in a safe, secure area in your backyard.
  • The setup location of the trampoline should be free of rocks and sharp objects within its perimeter.
  • Make sure the trampoline is enclosed with a safety net.
  • Don’t buy a trampoline just because it is cheap. Research on a brand before buying it. Check user reviews and read up on a brand’s durability and safety features.
  • Strictly enforce the “One jumper at a time” rule for kids younger than 14 years old.
  • When kids are using the trampoline, the area must always be supervised by a responsible adult.
  • Trampoline surface must be kept clean and dry at all times.

Finally, you must buy a trampoline that can support the intended activity. For example, if you have jumpers older than nine years old and who plan to use it for gymnastics training, buy a rectangular trampoline instead of a circular one.

A rectangular trampoline has more surface area. It will give your jumpers more space to jump and execute techniques. Rectangular types will best develop trampoline skills.

6 Health Benefits Of Trampoline For Kids

As we mentioned earlier jumping is one of the first functions we learned as children growing up. You see babies who are sitting down attempt to jump up when they react to the stimulus that gets them excited.

The need to jump appears to be ingrained in our natural evolution as human beings. Aside from the physical function, there are biological reasons why we tend to jump even before we can walk.

Here are 6 health benefits of trampoline for kids:

  1. Stimulation of the Vestibular System

    The vestibular system is responsible for children developing their natural movement patterns which include learning correct balancing techniques. It is located in the center of the inner ear and communicates with the brain through a specific nerve pathway.

    The vestibular system is responsible for organizing all the information it receives from other senses in relation to movement. Regular trampoline use for kids, including toddlers, can help develop an effective vestibular system.

  2. Enhances Body Awareness And Sensory Perception

    It may look like a simple activity, but jumping on a trampoline triggers many complex systems in your body. Doctors have found that one of the key benefits of jumping on a trampoline for kids is its ability to get different senses working at the same time. Increases sensory perception helps enhance body awareness.

    What does this mean? In simple terms, it can help improve coordination and the natural ability of children to quickly learn other skills. Trampoline exercises for kids stimulate auditory- motor skills and visual- motor skills.

    When a child attempts to do twists and turns in the air while jumping, it coordinates information from the muscles with neural pathways that help the child execute the specific movement.

  3. Increases and Builds Muscles

    One of the first things you must teach kids before using a trampoline is correct jumping technique. While jumping is a natural movement, there is a correct way of doing it just like walking requires proper form and technique.

    By getting your kids to jump correctly, they can develop good core strength. The core involves the abdominals, hips, and lower back areas. When your core muscles are strong, it will be easier to learn new activities and skills because you have better balance and greater stability.

    Children who exercise on a trampoline at an early age are able to adapt and integrate movements required by other sports. If you want your child to excel in basketball, soccer, track, and martial arts, get them started early on the trampoline!

  4. More Efficient Motor Skills

    Have you observed how a child jumps on a trampoline? Even with direct supervision, he/she will look to find the correct and most advantageous positions for jumping. The child will adjust his movements to accommodate changes in body weight shifts.

    When they go through this process of adaptation on the trampoline, it triggers constant communication between their mind and body. Both systems are naturally working together to help the child find his/her correct movement on the trampoline.

    Collectively, the activity of these different bodily processes and functions are contributing to the development of key motor skills: balance, agility, rhythm, and agility.

  5. Effective Way to Get Fitter and Stronger

    Did you know that NASA recommends trampoline over running as a form of exercise? Yes, the world’s premier space research agency has conducted studies that show trampoline use leads to the following health benefits:

    • Better digestion
    • Improves blood circulation
    • Protects internal organs
    • Improves lymphatic function
    • Enhances your immune system

    According to NASA, improved blood circulation will ensure the regular delivery of oxygen and valuable nutrients to your child’s brain. A healthier brain means better focus, higher concentration, improved alertness, and a more pleasant disposition.

  6. Develops Productive Attributes

    As the saying goes, “Learn to crawl before you can walk; learn to walk before you can run.” The same principle should be applied to trampoline use: “Learn to jump before you can learn to do a somersault.”

    It takes time to learn a new skill. You have to do hundreds and thousands of repetitions before the mechanics required to execute skills wired into the correct neural pathways.

    Children who use the trampoline to learn jumping techniques will develop attributes that contribute to productive behaviour. These attributes include:

    • Persistence
    • Dedication
    • Patience
    • Commitment
    • Discipline

    It could be frustrating at the start. However, as they keep at it and become better, they experience the joy of achieving success through constant progress. They will apply the same productive behaviours in other areas of their lives, particularly in school.

Conclusion

Thinking of buying a trampoline for your family? Go ahead! The benefits of jumping on a trampoline for kids far outweigh the risks. Consequently, keep in mind the safety guidelines we included in this article.

Trampoline health benefits carry over to both children and adults. For children, early trampoline use will help them prepare physically and mentally for the challenges they face as they get older.

Round Vs. Rectangular

Round Vs. Rectangular: Which Trampoline Shape Is Better For You And Your Family?

Round Vs. RectangularGeorge Nissen had no idea his trampoline would become more than just training equipment for gymnasts. Nissen was an acrobat in the circus during the 1930s. He wanted exercise equipment where acrobats could warm-up and practice their techniques.

Over time, Nissen’s trampoline would find its way into family backyards. The trampoline was also used by NASA to help astronauts regain their leg strength and balance after months in space.

The trampoline has become a popular pastime and activity for families and individuals alike. If you’re thinking of buying one, you’ll have to choose among the different shapes available in the market.

You can find trampolines that come in the following shapes: round, rectangle, square and oval. Of the four shapes, round and rectangle are the most popular choices.

But which is the best trampoline to buy for you and your family?

How To Choose The Right Trampoline Shape

Trampolines come in different shapes to fit the individual needs of the user. Your decision on which shape to buy will depend on your answers to the following questions:

  • Why do you want to buy a trampoline?
  • What will you use the trampoline for?
  • Who will use the trampoline?
  • Where will you setup the trampoline?
  • How much is your budget?

If decision- making appears to be a complicated process, we’ll make it easier for you!

We have listed five factors that you should consider before choosing the shape of your trampoline. By keeping in mind these five factors, you will be able to clear out all the smoke and have a better idea of which type of trampoline to buy. Compare trampolines and see which one fits your needs.

  1. Objective

    Why do you want to buy a trampoline? There are many reasons why people buy one for their homes:

    • Great fun activity for family and friends;
    • Excellent, low- impact form of exercise;
    • Wonderful stress reliever;
    • Effective training equipment for budding gymnasts;
    • Completes the backyard entertainment set;
    • Adds an aesthetic element to your backyard.

    You probably have some of these reasons as your motivation for buying one for the family. If you do, the next step is to identify which among the reasons is your priority.

    A round or a rectangular trampoline will do just for all these reasons except one. If you or your children are doing gymnastics, you should get a rectangle trampoline.

    Compared to a round trampoline, the rectangular shape has a narrower area for jumping. This means the user’s weight will result in less compression on the springs.

    The result is a more responsive bounce which will mean higher altitude. A higher jump will make it easier for your future gymnasts to practice flipping, turning and twisting techniques.

  2. Space Availability

    Where will you setup the trampoline? Traditionally, these are setup outdoors. However, it is not uncommon for some owners to have a specific area inside of the home for the trampoline. Case in point: Bill Gates, the founder of Microsoft.

    If you don’t have the space like the world’s richest man, just go traditional and have your trampoline setup in your backyard. Where you plan to put it up will depend on space availability.

    Outdoor trampolines have to be setup in an area where there are no potential hazards. Even with a safety net, jumpers could find themselves falling out of the area. Therefore, the area must be clear of sharp rocks and hard objects.

    You will also need enough clearance around its perimeter. Again, you don’t want your kids losing control of their jump and hitting a tree.

    When choosing the shape of your trampoline, make sure it can be accommodated by the size of your backyard or garden area. Generally, a trampoline with a larger jump area is preferred.

    The most popular dimension for rectangular trampolines is 6 feet by 12 feet which will give you a jump area that is approximately 4 feet wide. A rectangular trampoline that is one foot larger or 7 feet by 14 feet will only improve the width of your jump area by half a foot.

    In contrast, the most popular size for round trampolines is 14 feet. Factor in the space for the springs and the frame, then the 14- foot round trampoline will give you a jump area of 12 feet.

  3. Safety

    Who will use the trampoline? This consideration is a bit more complicated but you can sort it out by answering the following:

    • What are the ages of the people who will use the trampoline?
    • Will there be multiple jumpers?
    • How big are the people using the trampoline?
    • What is the purpose of using the trampoline?

    If you have children younger than seven years of age, they will not have the leg strength to get enough altitude on a rectangular trampoline. As previously mentioned, this shape offers a more responsive jump. However, there are more springs which will make the mat tighter and harder to jump on.

    Regardless of size or shape, it is not advisable to have multiple jumpers on the trampoline. Unsupervised children and inexperienced jumpers might lose control of their jump and hit one another.

    However, as we mentioned earlier, the round trampoline has a wider jump area. If it is not possible to have the area supervised at all times, the round shape would be better for you.

    It should be worth noting that the Children’s Hospital of Philadelphia recommends parents to choose the round trampoline for very young children. This is because it has a wider jump area and it would be easier for them to use. The round trampoline would be the best family trampoline.

  4. Durability

    Because they are intended more for gymnastics and sports training, rectangular trampolines are made with thicker 2.5mm steel frames. In comparison, round trampoline frames are thinner at 1.5mm. This means rectangular trampolines are much more durable.

    Its thicker steel frame means the rectangular version can accommodate a heavier load of up to 450 pounds regardless of dimensions. The durability of round trampolines will depend on its size. Eight to 10-foot round trampolines can handle a load of 200 to 250 pounds, while a 14 to 16- foot model can manage a total body weight of 450 pounds.

  5. Price

    Round trampolines are more popular than rectangular trampolines. Therefore, in order to keep up with demand, they are mass produced and are priced much lower than their counterparts.

    Rectangular trampolines are usually chosen by those who want to train in gymnastics or Parkour. It is not produced in mass quantities and thus, is generally more expensive than the round variety.

Our Verdict: Rectangular Vs. Round Trampoline?

Little Girl Jumping

The best trampoline to buy for your family would depend on who will be using it and what it will be used for.

Let’s break it down as follows.

Choose the round trampoline if:

  • You have children younger than seven years old;
  • Your children are not training for gymnastics;
  • You are not planning to become the next “American Ninja” and learning Parkour;
  • You have a limited budget.

Choose the rectangular trampoline if:

  • Your children are learning gymnastics;
  • You plan to use it for regular, low-impact workouts.
  • You have a larger budget.

Whether you get a rectangular or round trampoline, make sure to run the following checks before purchasing:

  • Quality of material for the mat, springs, and frame;
  • See to it that the springs are covered by the mat upon assembly;
  • Look for cracks in the mat and the frame.

Lastly, if it doesn’t come with the merchandise, buy a safety net. When it comes to trampoline use, don’t take any chances. Always ensure the safety of its users.

Cardio Trampoline Exercises

Top 5 Cardio Trampoline Exercises To Get You Fit And Healthy

Trampoline exercises are a safe and effective way to get you fit and healthy. Don’t look at them as child’s play. There are trampoline workouts which are challenging enough to burn the lungs for good cardio and tone up your muscles. And as an added bonus, they’re fun to do as well!

How many calories does jumping on a trampoline burn? It may be difficult on your cardio to put in one hour of bounding but studies show you can burn 160 calories for every half hour you are jumping on a trampoline. What does 160 calories look like? Try a half bowl of cereal with a glass of milk.

It may not seem much but with vigorous, high intensity exercises you continue to burn more calories and fat after the activity. Studies show that fat burning after 30 minutes of intense exercise will continue for up to 48 hours. It will also expand your lung capacity to improve cardio levels.

4 Benefits Of Trampoline Exercises

If you want to become fit and healthy, you have to exercise. But some people may not be in the best shape to start physical activity because of level of fitness, injury, pre-existing conditions or age.

The safest approach is to do low impact exercises. These are exercises that are easy on your joints particularly the knees, ankles and hips. Low impact exercises also puts less compression forces on your lower back.

Trampoline workouts are perfect for those who are dealing with physical limitations or conditions. They will help you gain strength, build muscle tone and improve cardio with reduced risk of injury.

Here are 4 benefits of trampoline exercises:

  1. More Effective Than Jogging – So says NASA in their study that showed a 150 pound person will burn more calories jumping on a trampoline than running.
  2. Works The Entire Body – NASA also shared in their study that bounding on a trampoline creates G-forces that stimulate the entire body without and not just the legs and hips.
  3. Easy Low Impact Exercises – A trampoline is made of rubber matting that has great shock absorption qualities which makes it an effective low impact activity.
  4. Improves Lymphatic Function – Your lymphatic system collects cellular toxins and moves it to your waste removal system. Bouncing on a trampoline has been proven effective in increasing lymph flow as it moves against gravity to stimulate the lymph system.

There are other benefits to doing trampoline exercises. These 4 are the most important ones for your overall health and well-being.

Top 5 Cardio Trampoline Exercises

Cardio health is an important consideration when choosing your exercises. When people talk about “cardio” they mean your body’s ability to distribute or manage oxygen efficiently throughout the body.

People with good cardio can walk up a flight of stairs without breathing too hard. It means their lungs have the capacity to accommodate enough oxygen and fuel the muscles to perform at their best during strenuous activities.

Good cardio also means efficient distribution of blood throughout the body. As you know, blood carries oxygen which is vital to your brain, internal organs and the immune system.

Trampoline exercises are one of the best activities you can do to improve your overall cardio.

Here are the top 5 trampoline exercises for better cardio:

1. Basic Bounding

This is the basic trampoline exercise but it is great for toning your glutes, thighs, hamstrings and calves. Maintain a tight core throughout to get those wash board abs as well!

  • Stand on the trampoline with your feet around 6 inches apart.
  • Bend your elbows and keep them on your sides.
  • Slightly bend your knees and start bouncing on the trampoline. Aim for a vertical clearance of 6 inches when jumping.
  • You can do 30 repetitions or perform non-stop for 30 seconds to 1 minute and get a better cardio workout.

2. High Knees

High knees

With this exercise, you are replicating the old gym class favourite, high knees running in place but on the absorbent surface of the trampoline. High Knees is one of the best exercises for tightening up your tummy.

  • Run in place on the trampoline while keeping your knees high; at least hip level.
  • Swing your right and left arm alternately to help stabilize your movement.
  • List Element

Perform High Knees like a sprint by doing the movement non-stop for 20 to 30 seconds. This will push your cardio to Olympic levels!

3 .Jump Squats

Jump Squats are an explosive exercise. Performing them on a trampoline makes them safer and easier on your knees, ankles and hips. This is one of the best exercises for shaping your thighs and for building power and mobility.

  • Stand on the trampoline with your feet hip width apart.
  • Keep your arms down and on your sides.
  • Bend your hips, followed by your knees.
  • Forcefully swing your arms up to help propel your body forcefully up and off the trampoline.
  • Land on the balls of your feet.

Do 20 repetitions or 30 seconds non-stop for maximum cardio benefits.

4. Jumping Jacks

Jumping Jacks are another one of the gym class classic exercises which have been proven effective for all ages as long as it is done on a trampoline. This exercise will tone up your legs, upper body and will help develop coordination.

  • Stand with your feet shoulder width apart or slightly wider.
  • Start out with your arms on the side.
  • As you jump up, swing your arms over your head.
  • When you land, maintain feet spacing and place your hands to your sides.

This is a great exercise for developing your cardio. Try doing jumping jacks for 1 minute straight. Once your cardio has improved, push yourself to complete an entire round in boxing or up to 3 minutes of Jumping Jacks non-stop.

5. Elevation Dance

This is a fun and unique way of exercising on the treadmill. It may look quirky to some but it will not only improve your cardio and tone up your muscles. Elevation Dance will develop your coordination, mobility and flexibility as well.

  • With your feet 6 inches apart, jump up as high as you can.
  • At the top of the jump introduce a unique movement such as a body twist, a high front quick, a double knee tuck or if you are flexible enough, a double leg split to the side.

To get the most cardio benefit of the Elevation Dance, perform non-stop to your favourite dance music.

Conclusion

Trampoline exercises are a fun and effective way of improving your cardio and overall health. How can you come up with a program with these exercises?

You don’t have to do all 5 exercises. Pick up to 3 exercises and perform them as an interval.

For example:

  • Basic Bounding
  • Jump Squats
  • Jumping Jacks

Perform each exercise for 1 minute then repeat for a total of 3 to 4 intervals. You can rest up to 45 seconds between intervals.

You can finish the trampoline workout in 15 minutes and get closer to achieving your health and fitness goals.

Top Tips For Trampoline Safety: How To Keep Your Kids And Toddlers Safe With Simple Rules And Accessories

You may have recently invested in a bouncer for exercise or a large trampoline for your kids. It’s going to be a lot of fun, whatever you use it for. But, to ensure that it’s a happy experience with no drama, there are some things to consider to ensure ultimate safety when using this type of play or exercise equipment. Statistics show that some of the most common childhood accidents are caused by bouncing on trampolines.

Where To Place It

Where you place your trampoline or bouncer matters more than you know. It can make all the difference between having an accident or being injured for life. Whether you place your equipment outdoors or indoors, there are a few things to consider:

  • Don’t place your bouncer or trampoline near a wall. Especially, if you don’t have a trampoline safety net. Statistics show that the worst injuries tend to be related to impact against a hard object. If your child accidentally bounces off against a fence or wall, they could receive serious head injury. If you are using a bouncer for your personal use, take the same advice.
  • Make sure that it is not placed any sharp or protruding objects. If you have a bouncer in your home for exercise, take precautions to make sure that the surrounding area doesn’t have sharp tables or shelves where you could puncture yourself (and organs) should you have a fall. The same goes for outside use--especially with children. If you have a playground in your backyard or other items, make sure that they are far enough from the bouncing pad.
  • If your backyard has a slope or slight hill, do not place it there. If you have any kind of curve or slope in your yard, make sure that your trampoline is not placed near it. If you don’t have enough space for it to not be installed there, consider a smaller bouncer. A trampoline is stable, only when it is placed on level ground.
  • Do not place it on concrete. If you have grass in your backyard, this is the best place to put your bouncer. Concrete is-for obvious reasons-very dangerous for trampoline use, as falls off the bouncer and onto the concrete can be devastating. If you must use it on concrete, install a soft mat in as wide an area around it as you can to provide padding should a fall take place. The same goes for your indoor rebounder—make sure that you have soft padding around your jumping area.
  • Do not place it near water. If you have a swimming pool, never be tempted to place your trampoline near it. This can be a big temptation for kids to bounce into the water from it or get on it after swimming in the pool. Water and trampolines don’t mix, for reasons that you can understand. Avoid serious accidents by keeping these two fun experiences far from each other.

Is A Trampoline Safety Net Necessary?

You may have placed your new equipment in a safe place following similar advice like the tips above. So, now you may wonder if a safety net is really all that necessary. You may not be able to find as cheap a net as you would like or think you have all the protection you need. But, before marking it off as unnecessary, you may want to think twice when shopping.

To help you determine if it is a must-have for you, consider the following:

  • The safety net keeps your child in the trampoline and not outside on the ground. As you can imagine, the majority of bad injuries that happen due to bouncing are because of a fall off of the equipment. Safety nets are designed to be able to be bounced against without breaking and can keep your little one from breaking bones.
  • Many safety nets include spring covers and padding. Springs are also big reasons why little ones get hurt. When they misstep and accidentally fall through the gaps between the springs, it can be a painful experience—as well as dangerous. Avoid injury or discomfort by using a safety net and padded spring cover.
  • It allows for more kids to jump safely together. The most common reason why kids have accidents on bouncers is because of multiple children playing at once. One accidentally pushes the other and they go flying, etc. A net ensures that they never fall off, even if force is unintentionally used to send them flying.

Another item to consider for ultimate safety are anchor stakes. These will help to keep the trampoline firmly grounded, even during windy weather. These accessories, along with a safety net and spring cover will go far in preventing some of the more serious accidents caused by bouncing on a pad.

How Young Should Little Jumpers Be?

While some parents are okay with their toddlers jumping on a big trampoline, it isn’t suggested. Little ones are more prone to accidents and broken bones and aren’t as strong as older kids. Their bones aren’t as developed and strong as grown-up bones, which means that it’s easier for them to break them. Yes, even just jumping. Children under the age of 5 are more at risk for serious injury from even just playful jumping. If you have kids under the age of 3 who want to bounce, you may want to consider a low, indoor kid rebounder. This makes it harder for them to fall off and also allows for your close supervision.

If you are wondering, “Are trampolines safe for 2 year olds?” most parents would answer with a no. As much as they may want to, stay strong and only allow jumping for toddlers if you are going to be on it with them. Never allow toddlers to jump with older kids who don’t have the ability to be responsible for them while bouncing.

Set Guidelines For Trampoline Use

As a parent, you want your children to enjoy themselves. You may have invested in all the safety accessories, such as a netted enclosure or a pad for spring protection. These can go far in helping to keep your kids safe from bouncing injuries. But, another way to make sure they stay accident-free is to set guidelines, such as the following:

  • Make sure that your children know that they can’t jump without your permission. This may seem strict, but you can prevent accidents when you are keeping an eye on them. Also, if you have more than one child, this helps to ensure that they won’t rough house on the bouncer when you’re not watching.
  • Let them know that shoes are not allowed. From sprained ankles to trampoline damage, shoes have no place on the bouncer. Make sure that they know that shoes are not allowed before jumping.
  • No pushing or touching allowed. Whether your child has a temper and gets upset or they accidentally push other children while playing, you want to make this a big NO. The worst accidents are typically caused by contact. Teach your children to allow space for their fellow jumpers.
  • Don’t allow backflips or somersaults while jumping. Your kids may want to show off things that they have learned in gymnastics or at their school. You will want to allow for them to practice while on their own, but if other kids are over, you should make it clear that this is not allowed. The worst trampoline injuries are typically caused by backflips or other “gymnastic” moves. As you can imagine, if they do it while jumping with other kids, collisions can happen, causing harm to both involved.
  • Let your kids know that when accidents happen, they must stop. Serious accidents can become even worse if other kids keep jumping when one is injured. Let your children know that they must absolutely always pause jumping when someone gets hurt. From a slight scratch to a sprained ankle, your kids should always stop and call for help when any type of accident happens.
  • You may want to consider “no jumping at night. When they can’t see each other while bouncing, they may be more prone to accidents. Either install a bright light for use while playing at night or avoid nighttime jumping.
  • No jumping while the equipment is broken. A spring or two may have come off or there is a slight tear in the safety net. As much as your kids may want to jump anyways-as it will probably still bounce fine-make sure that they don’t. Broken equipment isn’t safe equipment and it could be easier for them to have accidents.

It may be tough to make sure that your kids follow the trampoline rules, but it is one of the most important safety precautions to using a trampoline. When you find that they have disobeyed the guidelines, they may need time off from being able to use it. If you are willing to have one in your backyard, consider if you are willing to enforce the safety guidelines.

Common Injuries That Happen During Trampoline Exercise

As fun as bouncing can be and as many safety procedures as you may follow, injuries do tend to happen. The following are the most common ones:

  • Broken bones: Broken bones tend to happen when people use trampolines without safety nets, but they also happen simply from children colliding. Sometimes they are minor fractures, while other times they require surgery. Younger children are more prone to broken bones due to weaker bones. When it’s just a fracture, your little one may not need to even wear a cast, but if it’s a serious break, you may find that surgery is the only way to get them back to normal.
  • Sprained ankles and wrists: Sprained ankles or wrists are extremely common due to children landing wrong. Whether they try to do a fancy jump and land wrong on their wrist or another child accidentally crashes into their leg, sprained ankles and wrists are most likely going to happen along the way. These kinds of injuries just don’t happen to children. You can also misstep on your rebounder which could result in sprained joints. Make sure to stay cautious while having fun during exercise.
  • Minor bruises and cuts: Along the same vein, bruises or cuts may happen when kids collide while jumping. As many safety rules as you may have, sometimes things happen during play and they may end up with little cuts or bruises.
  • Head and neck injuries: By far some of the worst injuries, they can happen more easily than you think. While backflips or some type of fancy jumps are the most common reason why they happen, they can also happen due to falls that people don’t land right. From falling with too much force on your forehead to falling off the trampoline onto your back, these types of injuries aren’t pretty. Sometimes, the injured person can get up and go, sometimes the accident may cause paralysis.

As you can see, injuries can and do happen and if you decide to own a bouncer, you need to be aware of the risks.

Conclusion

If you are sure that you want to buy one of the best options on the market, such as an Academy or American, remember safety. From installing safety nets to placing it in a safe, soft area, you can take precautions to avoid accidents.

A bouncer will require you to be strict if you have children to ensure their safety. If you feel that your kids may not be ready for trampoline rules and guidelines for this type of play, it may not be the best equipment for your backyard. Their protection and health matter more than bouncing.

The above safety tips and guidelines will help you to have some control over your children’s safety and to prevent bad injuries. You’ll want to discuss these safety tips as well as your own with your family. It’s a big decision to make, but if you want to have one for your home, choose safety above everything. Happy bouncing!

10 Must-Have Trampoline Accessories: Stay Safe And Have So Much More Fun

You've made a decision on the best trampoline. You're ready for some amazing cardio sessions and your kids can't wait to jump. But, you just might have to wait if you haven't yet invested in some trampoline accessories that make all the difference in trampoline safety and fun.

Some of the following accessories are a definite yes for everyone's safety. While others are a must-have for added fun on the trampoline. If you're going to spend the time and money on a trampoline, take advantage and get the most out of the experience. Make memories and avoid tragedies with top accessories that ensure safety and fun.

The following 10 accessories are ideal for fun, safe, and enjoyable jumping. Some are for rebounders and others are for trampolines.

1 - Safety Net

When shopping for the accessories that will make it a safe and fun experience for all, you will most definitely want to find a trampoline net. This should undoubtedly be the number one priority on your accessory list. Along with a spring pad. There are plenty of different options available on the market. But here are some of the details that you will want to consider to ensure absolute comfort and safety:

  • The material: You want to find a net made out of polypropylene. This is the material that the trampoline mat is made from. Just with a wider weave so that you can see in and out of the net. While you can find some that are made from other materials, polypropylene offers long-lasting use that won't tear easily.
  • The placement: Some consider the net attached inside the springs to be safe. As many would think that springs pose a safety hazard. They do. But accidents can also be caused by children bouncing against the net frame. On the contrary, having it on the outside requires that you cover the springs to protect against accidents happening from falling in the gaps between them.
  • The closure/entryway: When shopping for this type of net, you want to consider the opening for getting off and on the trampoline. Zippers are typically suggested because they guarantee that the net will remain closed during jumping. The only issue with zippers is that they can get stuck easily if they are poor quality.
    If your child has an accident on the trampoline and you can't get to them easily, it could be devastating. Look for a net with top quality materials including the zipper. Or go for one with Velcro closure.
    Something else to consider about the entrance/exit is if you want to find a net that offers double openings. This can make it easier in some ways to allow for easy exiting and entry with multiple children.
  • Attachment/installation: If you are purchasing the net apart from the bouncer itself, you will want to make sure that the measurements and size are correct. A net that fits poorly is like having no net at all. And can be the cause of serious accidents. To make sure that you install it correctly, make sure to read instructions carefully. And that the net comes with instructions. Ensure that you have all the tools before getting to work. And check that there are no gaps or spaces anywhere and that the net is securely fastened.

2 - Spare Springs

When you buy a trampoline, you most likely want it to last for months to come. For the most part, springs last on quality options, but there are always times where a spring or two may break. This can affect your trampoline's bounce and can also cause accidents. Stay safe and have fun by always investing in spare springs.

It goes without saying but make sure that you buy the right size and style for your bouncer. Whether you get a whole set or a few for emergency replacement. This is an item that you will want to have on hand. It's better to have it and not need it, then to need it and not have it.

3 - Access Ladder

Even if your kids are older, an access ladder is always a good idea. For little ones, it's essential. Accidents often happen on trampolines when kids are getting off and on. If you have younger children who want to use the trampoline, make sure to find a trampoline ladder that attaches firmly. And that it provides a stable way for children to get on and off of their jumping mat.

If you use a net with two openings, you can place a ladder on one side and a slide on the other. Just another way to have extra fun. As always, make sure that both accessories are attached firmly. And there is no way that they can slip or tip during use.

4 - Spring Cover/Pad

This accessory is one of the most important ones for your trampoline, along with a net. Whether you attach the net on the inside of the springs or on the outside, you should always have a spring cover and pad. A trampoline spring cover can ensure that children don't get scraped by the springs. And it also keeps the springs protected from bad weather.

A pad will provide cushioning for children when a net is attached on the outside. Many accidents are caused by trampoline springs. So, a pad and cover are just as important as a net. A spring pad can also provide a comfortable seating area for your kids when they get tired. Or as they wait their turn to jump. Although, be aware that it is safer for waiting children to wait outside of the trampoline.

5 - Weather Cover

As with anything you leave outside, a trampoline can wear out due to weather. Whether from being outside in the sun all the time or due to the rainy season. The weather can cause your bounce pad to deteriorate quickly. While there are UV resistant nets and jumping pads, trampolines can still be damaged by bad storms or adverse weather conditions. This is why it's important to purchase a weather trampoline cover.

While it may seem like an added cost, it will save you the money that you would have to spend on buying a new one. Whether you invest in one that covers the entire trampoline-this is suggested-or you get one that only covers the mat. This is an accessory that will ensure long-lasting use.

6 - Safety Tie Down Hooks

As strong and heavy as a trampoline may be, windy or stormy weather is enough to lift it off the ground. This can be dangerous for your family. But also for your home. There are many instances where thousands of dollars of damage have been caused due to "flying" trampolines. A ruined roof or worse is not something that you want to consider.

To ensure that your children stay safe and your home stays damage-free, invest in safety tie down hooks or anchors. When it comes to this item, go all out for quality. It is most definitely worth it.

7 - Toys

Jumping is already a fun experience for your kids. But go a step further and invest in accessories that will make it a blast. For example, you may want to get a basketball hoop to attach to the net. Of course, to avoid accidents, make sure that both the hoop and ball are made from soft materials.

You can also invest in small bouncy balls or target practice boards with Velcro "darts" for added fun. Always be careful to avoid toys that have sharp or rough edges. Landing on a sharp point can cause serious accidents.

8 - Bounce Board

While it could be considered a toy, it's also a great accessory for practicing other sports on your trampoline. A bounce board takes jumping to the next level. While not suggested for younger children, it's a great addition for older kids and parents. It's a simple board with straps for your feet, a slip resistant material on the bottom, and won't damage your jump pad.

As with any kind of board or "sport," you and your kids will want to make sure to practice using the board carefully. If not used correctly, it could cause accidents. Avoid using this board with your younger children.

9 - Handlebar

While using handlebars on large trampolines isn't suggested due to its height and the risks associated with this, it's ideal for mini-rebounders. It can help to provide your child with stability while bouncing. If you are using a rebounder for cardio, it can also be used in some of your exercises.

10 - Exercise Accessories

If you are investing in a rebounder for exercise/health reasons, make sure to get the most out of it. You can do so by investing in exercise accessories as well. For example, a resistance cord can help you to get a great upper body workout while on the rebounder.

Another item that you will want to include is an electronic monitor to measure your calories, time, etc. For some really advanced exercising you can invest in two or three rebounders. There are exercises that involve jumping from one to another. Obviously this should only be done if you’re experienced.

Other Things To Consider

While shopping for accessories for your trampoline, here are some things you should consider when browsing options:

  • Color-If you are someone who likes everything to combine perfectly, you will want to put some thought into the color coordination of your accessories. For example, you may pick out a spring pad and cover that you love. It arrives in blue. Then, you order your net which arrives with pink borders. For some, this doesn't matter. For you, it might. Make sure to check out the available colors in the accessories that you are looking for.
  • Style-While many of these accessories are available in steel and other basic materials, if you want to have a bit of fun, look for unique styles. (Just make sure that they are equally as safe.) Instead of using your regular ladder, look for plastic ladders and slides. This is a lot more fun for your little ones, but of course, may not be as ideal for older kids.
  • Quality-Always consider quality when shopping for items that have to do with your children's safety on the rebounder or jumping pad. Quality sometimes means a higher price, but you won't regret spending a little bit extra if it means keeping your child safe.
    Another thing to consider is that quality also usually means durability. The better the material and product, the more use you will get out of it. And that way it’ll last more than one season.

In Conclusion

There is a excess of accessories that you can invest in to make the trampoline experience an unforgettable and safe one. The above 10 items are a great start to ensure you and your children's safety, as well as a fun and enjoyable experience.

Whether you are investing in a trampoline for personal exercise and cardio or you want to provide your children with a fun option for getting their energy out before bed. These accessories make a world of difference.

If you feel that you may not be able to install any of the above accessories properly, don't hesitate to call a professional. Safety is of the utmost importance when using a trampoline and its accessories.

Trampoline Fitness: A Great Way to Exercise and Have Fun

Whether you love to exercise or you find it to be a struggle, people are always looking for new ways to work out. From running to sports, swimming, and biking, the options for exercise are endless. For many, the choice of exercise is due to necessity while for others, exercise is for fun.

Those who practice some type of exercise usually have more energy than those who don’t. While it isn’t always the case, elderly individuals who have practiced some type of exercise throughout their lives are more energetic. The benefits of exercise are endless, so it’s important for people to discover ways that they can do it faithfully.

One way to work out your body in ways you never thought of before and have fun doing it is to start doing a trampoline cardio workout. Not only will this help you to get in better shape than you could imagine but you are sure to look at exercise differently. It’s one of the few exercises that you can enjoy that helps you to work out every part of your body without you having to do focused sessions—unless you want to.

What Is Trampoline Fitness?

Before we go on, you may be wondering what exactly is this type of fitness. Sure, you may have jumped on one as a child and had a great time, but is that really exercise? Yes, it sure is. Even just the simple act of jumping on a trampoline gets your blood pumping and your body moving. Imagine taking the fun a step further and focusing on key areas?

There are many different ways to work out on a trampoline but all of them consist of using its bounce to maximize your effort. The following exercises are usually done in many a trampoline fitness class. Take a look:

  • Practice jumping jacks on the trampoline. Jumping jacks are actually some highly beneficial exercises and even more so with the extra power that a trampoline’s bounce provides. To get the most from this type of exercise, a set of 30-50 jumping jacks is suggested depending on your fitness level.
  • Another exercise that can help you to get the most from being on a trampoline is high knees. Try to go as quickly as you can as you alternately raise each knee to your chest.
  • If you are in the mood for pushing yourself, go ahead and try the “terrifying” exercise known as burpees. Start off in a plank and then jump up with your hands raised above your head. Repeat the process. Do as many as possible at the beginning. Once you’re used to it, do around 5-10 reps.
  • If you want to see a difference in your thighs and buttocks, squats on a trampoline are more beneficial than you would think. They may also be more challenging than you imagined. You will need to use more of your body’s strength than in a normal squat but the trampoline helps you to forget what you’re doing.
  • If you are looking to strengthen your core, you can do core rotation exercises. This type of exercise is usually done in a gym with a machine. On a trampoline, you simply turn your body to the left and right while jumping as you tightly hold your core. It’s extremely beneficial for your abs.
  • You can use light weights as you jump while you lift your arms back and forth. Just because jumping uses your legs, it doesn’t mean that you can forget your arms. The added weight also helps you to get more out of the exercise for your entire body.

If you combine the above workouts with a short warm-up and cool down, you will definitely get your heart pumping. It’s an easy way to get your workout in without even having to stress about it. Trampoline exercises for weight loss are very similar to your average workout. What makes a difference is the fact that you are using your whole body to move and jump. This means that your core gets a better workout in each exercise.

How To Get Started With Trampoline Fitness

You can buy your own mini trampoline for home use or if you want to join in with other people, there are gyms that offer this type of fitness class. Some of these classes may even incorporate yoga into the class or a dance class.

If you are looking for a way to make this type of exercise even more exciting than it already is, you will want to join in on one of these. For once in your life, exercise can become something that you look forward to.

Another great thing about this type of fitness is that you don’t even need that much time to enjoy them. A 30-minute class is so high-intensity that you will be sure to sweat and burn calories yet so low impact that you will forget you’re exercising your body.

If you’re someone that tends to appreciate the guidance of others in your workouts, you may want to look into DVD options. Yes, there are even workout videos for trampoline exercise. The great thing is that you can get set up with a small exercise trampoline in your own home. That saves the hassle of a journey to the gym or a class.

Why Is It Beneficial?

Now that you understand what this type of fitness typically consists of, you may wonder why it’s better than any normal workout. There are many health benefits to using a trampoline for exercise. Check out the top trampoline workout benefits:

  • One of the important parts of living healthy and keeping your body working well is to practice cardio. Cardio greatly aids cardiovascular health and helps you to get more oxygen as you work out which is also beneficial for your overall health.
  • If you have problems with joints and high-impact sports and exercises, a mini trampoline workout can help. It will allow you to be able to do your favorite exercises but without pain that can often accompany them.
  • Trampoline workouts are very good for detoxing. They are beneficial for your lymphatic system. Your lymphatic system plays an important part in helping to rid your body of toxins. If you have recently binged on alcohol or are retaining water, a trampoline workout can help you out.
  • A fitness trampoline workout can improve your metabolism. Because of its effect on your metabolic rate, over time as you continue to work out on a trampoline, you will see results.
  • Because this type of fitness is beneficial for your metabolism, it’s also great for weight loss. As an exercise that gets your blood flowing, your core moving, and your metabolism rising, it only makes sense that it aids in weight loss as well.
  • The act of rebounding on a trampoline is beneficial for your blood flow. Healthy blood circulation is also great for your mental health. If you want to feel sharper at work or are feeling tired while trying to meet a deadline, get on the trampoline. You can be sure that you will feel more awake and ready to take on your work at hand.

The above benefits are all great reasons to get jumping. Of course, besides it being an exercise that can help you to get in shape and feel better, it’s a lot of fun. There aren’t that many exercises that are as enjoyable as trampoline bouncing. It will quickly bring out the inner child in you and you’re likely to look forward to your exercise routines.

Who Should Take Advantage Of It

Anyone who wants to have a great time working out should take advantage of something as fun as this type of fitness routine. There are some people who may not be able to do certain types of exercises but they can join in on this type of bouncing fun. Following are reasons why you may want to start participating in this type of fitness.

  • Are you too impatient for normal cardio workouts and you get bored with them easily? This bounce fitness can add a little fun into your exercise and help you forget what you’re doing. Those who are accustomed to staring at the time on the treadmill may appreciate this alternative where time is forgotten.
  • Is running hard on your knees or joints? Are you starting to feel pain from hitting the pavement? Bouncing on a trampoline is a low-impact option for you. Those who have found that they can no longer enjoy their favorite cardio workouts may appreciate this fun alternative.
  • If you find that you retain water a lot or that your body has a build-up of toxins, participating in trampoline fitness can benefit you. You don’t have to do it every day, but twice a week can help to get your blood flowing and your lymphatic system working well.
  • This kind of exercise is also beneficial for your kids. If you find that they may be having a difficult time doing their homework after a long day at school, pull out the trampoline.
    Even just 15 minutes of jumping can help them to have the energy and mental capacity needed to finish their day. You could even do it together as a family routine. It’s fun AND good for you. Just be careful with your trampoline safety if you are exercising with your children.
  • Are you interested in toning your body without having to start lifting weights? Trampoline workouts can help to shape up your body without you even realizing it. They are especially great for people who are looking to build a bit of leg muscle and strength. This type of exercise can also help you to slim down your waist.

Pretty much anyone can enjoy this type of exercise but check with your doctor if you have any conditions that may hinder you from bouncing. Otherwise, get on the trampoline and start bouncing.

It’s a great way to do low impact exercise if you have suffered from some leg injuries. Like swimming, in those situations you don’t want to add stress t the injured area. But just sitting on the couch will not help your fitness levels or your recovery time.

What Kind Of Equipment is Needed?

As one would imagine, a trampoline is needed for this type of exercise. While you could get a big trampoline to fit in your yard, if you don’t have the space, a mini trampoline is a great idea. Wear your preferred exercise clothes and start jumping.

There are some small trampolines with very little noise impact. That means you can use It even in an apartment without having to worry about your neighbors above and below. Once you get to an advanced level you might even want to invest in a second one as this will give you a lot more flexibility.

If you want, you can also invest in some extras to increase the intensity of your workouts. Some people like to use dumbbells for warmups and for their workouts. If you aren’t up to dumbbells, light 5-pound weights may be an excellent addition to your workout. Weight always helps to add an extra effort to any workout and this type of fitness is no different.

Conclusion

If you’ve been looking for a way to get exercising daily, this may be the option for you. Trampoline workouts are highly beneficial and are a lot of fun. You can start toning your body, lose weight, detox, and forget that you’re even exercising.

Join a fitness gym with trampoline classes or get one for you to start doing it at home. You may feel like a child at first and if you are in a public class, you may feel silly in front of strangers. Yet as you keep it up, you’ll realize that none of that matters. It’s fun, it’s good for you, and before you know it, your exercise session will be finished.

Trampoline Exercises For More Effective Workouts

Using a trampoline for exercising has not always been an accepted workout routine. But you will be surprised how effective even. Small trampoline can be. In this guide, you will find out what types of exercising you can perform. And the health benefits to young and old are quite immense.

Trampolines are more effective and efficient in fitness training, than most of the other common exercise equipment you’ll find. As revealed by several credible sources, including The National Aeronautics and Space Administration(NASA) 2006 research report, which stated that: joints and bones are impacted more when a person runs, compared to the impact that is created when a person does intense trampoline exercises.​

If you haven’t tried it before then dive right in. Below are a few of the most common exercises done on a trampoline that you can start with today. You'll be surprised how effective they are and how quickly you will get totally exhausted.

Stomach/Run

This is the normal jumping up and down, but with a little twist. At the top of every jump, there is usually a motionless moment. But you can take advantage of that by doing some dance moves when you reach that point.

There are actually a lot of different dance moves you could incorporate. These include an energetic kick, hugging your knees, pulling up, even a full body twist, and all other moves you might think of.

To make it more entertaining, you could jump to a beat, music or a particular rhythm. This also helps you manage and maintain your speed as desirable as you want, depending on your music and beat. If you want to build muscle, make sure you select a beat and dance routine which emphasizes on muscle.

Jumping Jog

Regular running can take a strain on your joints and bad weather can really restrict your training. If you often find you can’t go for a run, then a trampoline is your answer.

Jumping jog combines both jumping and jogging, at the name suggests. You get to have the full benefits of both of these exercises, which works on your cardio and core and leg muscles.​

To begin the routine, you need to do a few jumps at the center of the trampoline first. This is to ensure you establish balance. Slowly increase your vertical height, to get more familiar with the bounce. At the moment you get into your rhythm at a good height, you should alternate between short intervals of jumping and jogging.​

You should remember to lift each knee as high as possible for each step you take. Continue with this rhythm for roughly three minutes before you stop. For more cardiovascular benefits and burning of calories, you may increase the time. Remember not to stop suddenly, but rather, gently reduce your speed and rhythm until you reach your initial warm up routine.

Anti-Gravity Bounce

With this exercise, you try pulling yourself against gravity with each bounce. The cool thing about this exercise is simple: the higher your jump is, the more calories you’re burning. When you land on the trampoline, you stop your downward movement, but actually increase your movement back up. This actually forces your muscles to really react to the gravitational force.

Essentially you will be exposed to higher G forces that make your muscles work harder. However, those forces are not transferred to your joints due to the soft and gradual effect of the trampoline.​

Vertical bounces

This is just the simple normal vertical jump. They are actually the best exercise for toning of muscles. It has a lot of benefits from immune system stimulation, lymphatic system flow stimulation and clearing wastes from muscle exercises. You should only jump at the center and maintain a steady pace.

Make sure your movements are smooth and try lifting your feet with each elevation. This would be a standard warm up and cool down part of your routine.

Sprint

These are great at increasing your heart rate and giving you such a great workout. The first key step is actually standing on the trampoline, your feet six inches apart. Both your hands should be on your hips, this is quite essential. Your knees also need to be bent.

Bounce while alternating, raising your left and right knee to your hip level. Repeat this procedure for about 60 jumps, this is approximately thirty lifts for each leg. You will break into quite a sweat with this one.

Sit And Bounce

For you to effectively and safely perform this work out, you need to engage all your core muscles. This is because you’re doing it on a not so stable surface. To start this exercise, make sure you stand with both your feet together, and your arms should be at each of your sides. While jumping up ensure your feet are spread a little wider than the length of your shoulders. Make sure your landing is in a squat position, your thighs parallel with the ground and your knees bent. Assume you are going to sit down, so ensure your arms are straight out.

Side To Side Jumps

If you require a more intense workout for cardio, this is best for you. Instead of simply jumping at the same spot, try jumping from right to left giving your core an excellent and safe workout. You could jump side to side with so many variations. For more advanced techniques you could do this exercise with 2 mini trampolines.

Twist

This workout is very simple. During the basic vertical jump, try rotating your core mid-jump. You will greatly work your abdominal muscles by shifting from side to side. Just keep pointing you feet in different directions as you land.

Mini Trampolines – Ideal For Indoor Use

These are similar to your normal trampolines just a little bit smaller in size. They can be used to do all the exercises and workouts of a regular trampoline; they are however more efficient. They are highly portable and can fit into rooms and small spaces. Most people prefer working out with mini trampolines. There are so many to choose from, so here is a list of the top brands.

1. JumpSport

They are quite durable and made from top notch material. Additional stability is provided through the arched leg design. The products are specially designed for rebounding exercises alone, and not for recreational purposes.

2. Urban Rebounder

These have quite a small surface for exercising, which makes it ideal for small spaces. The great thing about them is that they have two different leg sizes. This will make for a more efficient and effective workout. The only set back with some of the models is that the springs are completely left uncovered.

3. Pure Fun

These are one of the best starter mini trampoline, Generally very durable and affordable, so they won’t break the bank. They have a larger surface area of about 38 inches which is ideal to get used to. This also means you can use them for recreational jumping, which means kids will love them too.

4. Stamina

Suitable for children to play with, and great for beginners. They are actually more stable because of the five-legged support system. With an elastic band design, it will not bounce as high as the metal spring mini trampolines. For your normal cardio workouts, this will work great.

5. AirZone

These are very decent design rebounders, but with a smaller surface area for workouts. However, they also have a significantly lower weight than other rebounders. The small size does make them easily portable and storage is not a problem because it folds down.

Trampoline Exercise Benefits

Cardiovascular Benefit

When bouncing continuously up and down, several muscles are used at the same time. To ensure you maintain your balance, those muscles need to work in harmony. Extended use of the rebounders increases your lung capacity and lowers your blood pressure. And the more cardio you do the more it increases the red blood cell count.

Helps With The Lymphatic System

Generally, most forms of exercises neglect the lymphatic system. The lymphatic system simply helps fight viral and bacterial infections. It also transports waste products away from our bodies.

The lymph fluid relies on muscle contractions to aid the transportation process. Rebounding exercises, are the best in achieving this. This is due to the rapidly accelerating and decelerating motions of the trampoline. To increase the lymphatic activities, you only need to rebound for just a few minutes every day.

Weight Loss

Rebounding is a great way for fat and calorie burning, it also helps greatly in muscle toning. The good thing about rebounding is that every part of your entire body is exercising at the same time. This will most definitely increase metabolism too.

You will not only have an easy way to work out just a few minutes a day, but you also don’t need to pay high gym membership fees. It can also be done at your convenience; you can probably do it while watching the kids or even enjoying your favorite TV shows.

Back Problems

If you spend a lot of time sitting down at a desk then back problems can quickly develop. Often these result from muscle fatigue and bad posture.

When it comes to rebounding, you strengthen your back muscles, and you don’t even strain it in any way whatsoever. This is arguably the best workout tool for people dealing with back problems due to the low and gradual impact.

Helps Improve And Maintain Your Balance

For you to actively do any of these exercises, you need to be completely balanced on the trampoline. The surface of the rebounder is also not stable and shifts in almost all directions. Your coordination and balance needs to be pretty much spot on to achieve this. With any rebounder you will get to achieve optimal stimulation of all of your body balancing mechanisms.

Injury Reduction

Strain injuries are very common in many forms of workout. But running seems to be particularly problematic. Especially for those of you just starting out.According to research around 70% of new joggers get hurt at one point or another. With rebounders, the possibility of injury is greatly reduced due to the low impact it has on joints. You can hardly get injured when exercising with a trampoline. The only thing you need to be careful of is falling.

Naturally Younger Appearance

Regular exercise is proven to make your skin firm and also increase the skin’s elasticity. With a good trampoline exercise routine, you will look and feel younger in no time. And when you combine it with a new and healthy diet you can work miracles.

Build Bone Mass

Rebounders can increase the bone mass through regular use. A study by NASA showed that most effective workout to rebuild lost bone tissue is the trampoline. After astronauts lost a lot of bone mass due to the state of weightlessness, rebounders actually helped them regain the lost mass.

But you don’t have to be an astronaut to benefit. It can be very helpful to women in preventing Osteoporosis. And it can also reverse the adverse damages it actually causes.

Stress Reliever

Trampoline exercises are fun. You can relax your mind by doing simple workout routines. With rebounders being very comfortable, and the exercises being so much fun, you can easily forget all the hustle and strains you may have at the time. There are so many positive gains in reducing your stress levels. This includes: more productivity, better quality family time, longer life expectancy, and a whole lot of other benefits.

Better For Your Joints

Trampoline exercising is way better if you have sensitive joints like your knees or ankles. This could be due to arthritis or even sports injuries. But such situations should not hold you back to stay or get fit.

Conclusion

Trampolines have so many positive benefits, particularly in your health and fitness levels. It is a very fun way to keep in shape and when you are having fun you will be more committed to achieving your goals. Bring out your inner child while gaining from it at the same time. Start your exercises as soon as possible, you have a lot of workout routines to choose from and experiment with.

make your backyard kid friendly

12 Ideas To Make Your Backyard Kid Friendly

make your backyard kid friendly

Kids today and their technology! In this day and age of the Internet, social media and portable video games, it’s hard for parents to separate their kids from various mobile devices. While it may seem that device and human are co-joined at the hip, it really is not that hard to get your child to appreciate free time like you did back in the day when you were a kid. It all starts at home! All you need to do is make your backyard kid friendly.

Curiosity is an important quality in developing the child’s intellectual ability. It encourages them to find answers on their own. For Generation X parents, the backyard was the classroom of life. Because of the influence of multimedia, it will take more effort to entice today’s children to drop the mobile device in favor of the Great Outdoors.

But it can be done! You just need to focus on fun and creativity. Here are cool ideas to make your backyard kid friendly:

  1. Trampolines – What backyard would be complete without a trampoline? Children of all ages love it! Even Mom and Dad can use it as an outdoor fitness activity. If you want higher jumps, look for trampolines with the highest number of springs. Check the stability of the trampoline. Legs that are made of galvanized steel are very sturdy. Make sure that the trampoline material is UV-resistant. It may be a good idea to consider setting up a net around the trampoline.
  2. Sandbox – Bring the beach to the backyard! A sandbox is one of the most popular places for children to play with. They can make castles and other figures with sand, a bit of water and a few containers of different sizes. A 7 foot by 7 foot area will be large enough to set up a sandbox. You will probably need around 20 bags of sand to fill up a box this size. Make sure you provide the sandbox with shade.
  3. Swing – You can’t make a backyard kid friendly without a swing! Kids always enjoy the thrill and excitement of a swing. You can surely buy a ready- to- use swing set from a toy store. But why not flex your creative muscles and build one yourself? You can make a swing out of an old tire or a skateboard. Your child can even get involved in the building process!
  4. Water Table – If you have a Sandbox, why not complete the outdoor experience by building a Water Table! This is basically an outdoor bathtub for kids. They will certainly let their imagination run wild when playing with battleships, submarines and scuba diver action figures. A Water Table can be Do-it-Yourself project. All you need is a plastic cement mixing tub or a larger sized rubber coated washing bin plus some sturdy plywood.
  5. Zip Line – If your backyard space is large and wide enough, you might be able to pull off a Zip Line fun ride. This is definitely a more complicated project that should be handled by an experienced professional. You should also check with your neighborhood association if there are laws that you need to be aware of when building a high speed attraction like a Zip Line.
    And obviously you will need quite a bit of space to install one in the first place.
  6. Outdoor Movies – Why should kids have all the fun? An outdoor movie set not only saves you money from buying expensive tickets at the nearby theater, but it also makes for great bonding time for the family. This is very easy to make. All you need is a stretchable, Matt white (1.2 gain) fabric, a movie projector and a sound system. Find an area in the backyard where you can control the amount of light. Fire up the popcorn maker and you’re ready to go!
  7. Tree House – The classic backyard favorite! A tree house is the place where kids shared ghost stories and comic books. It can be a “members only” tree house where your child can let his imagination run wild and get free of the real world. Just make sure there is no Wi-Fi!
  8. Streams and Waterfalls – If your backyard has the size and the natural amenities, why not create man-made streams and a waterfall? Not only are streams and waterfalls beautiful but it makes your backyard kid friendly and peaceful! Set up a small but sturdy bridge for the kids to cross the stream or watch the waterfall.
  9. Veggie Patch – One of the best ways for kids to eat their veggies is to help them understand how it is made. By learning the process of growing vegetables, kids will know why they are good for the mind and body. Identify an area in your backyard which you can set up as a vegetable patch. Their natural curiosity will fuel their desire to sow, care and water their vegetables every day! Watch their eyes light up as the seed slowly grows into an edible, nutritious plant.
  10. Lawn Games – There are many popular sports and games that you can play outdoors. Find a place where you set up a net and you can play badminton or volleyball. If you have a smaller backyard, you can have an area for a thrilling game of horse shoes. How about a game of darts? All you need is a tree and a dart board. The family can have its annual Olympics every summer!
  11. Hammock – After an entire afternoon of play, a hammock can provide a welcome respite from the heat of the sun. Make sure you have a spot with good shade. If the kids don’t have the energy for play, the hammock can be a place to read a good book, play the guitar or enjoy sipping an ice cold glass of lemonade.
  12. Jungle Exploration – All you need are tall grass, weeping trees, giant sunflowers and a stone path to usher your child through a manmade jungle. Make sure to frequently de-bug the grass and weeping trees to keep away dangerous insects.

Making your backyard kid friendly is a fun activity that you can do with your children. Ask them to contribute ideas and get them involved in some of the work that needs to be done. Of course, if your handyman skills are limited, don’t hesitate to hire the services of a carpenter or landscape artist to get the job done. In time, your kids will prefer to slide in the backyard than on a touch screen with just their fingers. It’s a win win and so much healthier as well.

 

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