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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.

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.

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