As a kid, playing for hours on a trampoline might have been one of your favourite pastimes. Yet, did you know that all that bouncing was actually a fantastic workout?
Although the concept of jumping on a mini-trampoline for exercise, aka ‘rebounding’ is nothing new, it has literally bounced back as a fitness craze – evidently due to more people training at home, but more so because of its proven effectiveness.
Jumping to the science…
A 2016 study published in the International Journal of Sports Science that assessed healthy male college students found that rebounding was more effective in improving endurance and burning fat than running (noting that fat percentage decreased by 31.61 per cent in the trampoline group and by 20.3 per cent in the running group). It was also shown to increase their vertical jumping capabilities.
In a similar manner, a study published in the Journal of Sports Medicine and Physical Fitness that followed a group of overweight Italian women (who electively signed up for rebounding classes), observed that over an eight-week period, the majority of participants had significant improvements in body composition stats (circumference measures, fat mass, lean and muscular mass). They also reported that they had less pain in their joints and a greater quality of life as a result.
Additional benefits of trampoline exercises, summarised in an article written for Healthline, include:
- improves balance
- reduces fatigue
- improves circulation
- gentle on the joints
- may stimulate the lymphatic system, hence boosts immune system
- helps to build a stronger pelvic floor and reduces risk of prolapse.
Where to start and what to expect?
If the idea of rebounding appeals to you, you have a few options. The first is to find a gym or studio in your area that offers group sessions, where you’ll have the advantage of a professional trainer and all the equipment you’ll need to get started.
Otherwise, you’ll need to buy your own mini-trampoline for home training, in which case, it might be helpful to subscribe to online classes that you can follow, which should cater for beginner to intermediate levels.
Speaking to Lisa Raleigh, a South African wellness ambassador who instructs rebounding programmes and gives (live and online) classes, she advises that “if you’re training on your own, make sure to take it at your own pace, beginning with shorter sessions until you feel comfortable with the movements and your fitness increases”.
Breaking it down, she explains that a typical class would usually include:
- a warm up to loosen the muscles
- jogging on the trampoline to get the heart rate up
- adding arm movements and hopping from side to side
- intervals of high intensity versus low intensity
- using weights for strength training
- pelvic floor and core exercises
- a gentle stretch and cool down.
For newbies, Raleigh recommends doing two classes per week, or more, “as long as you’re having fun,” she says, because the best exercise to do, is the one you most enjoy!
References
ACE sponsored research. Putting mini-trampolines to the test. Available at ACE Fitness.org. [online] https://www.acefitness.org/education-and-resources/professional/prosource/october-2016/6081/ace-sponsored-research-putting-mini-trampolines-to-the-test/
Cugusi. L. et al. (2018) Effects of a mini-trampoline rebounding exercise program on functional parameters, body composition and quality of life in overweight women. Available [online] https://pubmed.ncbi.nlm.nih.gov/27441918
Marcin. A. (2019) Why You Should Try Rebounding and How to Get Started. Available at Healthline [online] https://www.healthline.com/health/exercise-fitness/rebounding#getting-started
Şahin. G et. al (2016) Does Mini-Trampoline Training More Effective than Running on Body Weight, Body Fat, VO2 max and Vertical Jump in Young Men? Available at International Journal of Sports Science [online] http://article.sapub.org/10.5923.j.sports.20160601.01.html