2023-07-22 06:30:58
Many children fell in love with trampolines when they were young, but did you know that a trampoline workout can benefit adults as much as trampolines bring joy to little ones? It’s true.
Besides being fun, a trampoline workout, also known as rebounding, has many health benefits, especially for your lymphatic system.
For example, did you know that trampolining or rebounding can burn more calories than walking or running? ? Or that it’s a great way to work your major muscle groups because it allows you to engage them through their full range of motion? Or is it just fun?!
Trampoline training can also strengthen your body while detoxifying the cells that compose it. Plus, it’s a low-impact exercise option that’s very gentle on the joints – something running can’t match.
While you might think the large trampolines you see in backyards might be a bit too much, there are smaller versions that can fit easily into your living room and are easy to store. So get ready to jump around and boost your health at the same time.
What is rebounding?
Trampoline and tumbling exercises have been around for a very long time and can be traced back to archaeological drawings found in China, Egypt and Persia. The first modern trampolines were developed in 1934 by George Nissen and Larry Griswold at the University of Iowa, according to the official Olympics website.
Trampolines were originally used to train astronauts and as a training tool for other sports, such as acrobatics, tumbling, diving, gymnastics and freestyle skiing. Eventually, trampolines became so popular that they became a sport at the Olympics.
Trampolines have become useful in understanding gravity and its effect on exercise. The Journal of Applied Physiology recorded a 1980 NASA study of rebounding by testing eight young men between the ages of 19 and 26. The goal was to understand the distribution of body acceleration and its relationship to how it was created.
Here is what the researchers concluded:
The results indicate that, for similar levels of heart rate and oxygen consumption, the amplitude of biomechanical stimuli is greater when jumping on a trampoline than when running, a finding that might help identify acceleration parameters needed to design remedial procedures to prevent deconditioning in people exposed to weightlessness.
The benefits of trampoline training
We all know there are many benefits of exercise, but what are the benefits of rebounding specifically? Let’s explore that.
1. Easy on the joints
Trampoline training, or rebounding, has much less impact on joints, soft tissues and the skeleton. Due to the way a trampoline is made, most often using springs or elastic bands, it absorbs a lot of the impact with every bounce. The previously mentioned NASA study notes that there appears to be a balance of pressure or force, called G-force, when one is on the trampoline. The pressure is distributed more evenly on the ankle, back and forehead when rebounding, whereas when running the pressure is mainly exerted on the ankles, which often leads to more frequent injuries. It just means that Switching to a trampoline workout routine can help reduce joint pain naturally and prevent common running-related injuries.
2. Strengthens Cells and Improves Cardiovascular Development
Trampoline training can provide impressive aerobic exercise benefits by strengthening the core. In testing, the work required to perform an exercise on a trampoline with equivalent levels of effort was significantly higher than when running. When oxygen reaches our cells, it strengthens them and enables them to endure exercise more effectively. Since the body is able to increase oxygen consumption when rebounding, compared to other physical activities, it is possible to get a much better workout. Rebounding can increase oxygen consumption because more oxygen can reach cells through the changes in gravity that occur during rebounds.
In some studies, when tested on a treadmill, the ability to absorb more oxygen was greater when bouncing on the trampoline. This would allow participants to exercise for longer periods of time. A study looking at the effects of short daily bouts of trampoline exercise for eight weeks on lung function and maximal oxygen uptake in children with cystic fibrosis was reported by the International Journal of Sports Medicine. Six girls and two boys with cystic fibrosis, ages 10 to 13.5, participated in a mini-trampoline exercise program. The workout consisted of three short exercise sessions on the trampoline.
The study showed that their maximal oxygen consumption (VO2 max) improved during the exercise period. Additionally, trampoline exercise programs are suggested as other types of training to add to avoid training monotony for many patients.
3. May Improve Immune System Function Through Lymphatic Flow
Rebounding can lead to increased circulation of lymphatic fluid, which helps boost the immune system by promoting greater white blood cell activity. The lymphatic system is part of your circulatory system and carries a clear, colorless fluid called lymph that removes toxins from your body. It is believed that there is an increase in the circulation of this fluid when the lymphatic valves open with a change in gravitational force. This particular change happens as soon as you land on the trampoline, thanks to gravity. Then, leaving the surface, the lymphatic valves open. The increase in G-force that occurs when you land causes an increase in lymphatic drainage, which improves circulation and, therefore, can help detoxify your entire system.
4. Helps Balance
Another study cited the effects of different types of exercise on postural balance in older women. These exercises can help prevent age-related functional limitations, reducing the risk of falls. This study aimed to evaluate the effects of three different types of exercise: mini-trampoline, water gymnastics and general floor gymnastics. Seventy-four physically independent older women were randomly assigned to three intervention groups. Each group performed physical training, including cardiorespiratory exercises, muscle strength and endurance, flexibility, and sensory-motor exercises, for 12 weeks. To assess the effects on each intervention group, postural balance tasks were performed.
The study concluded that there were significant improvements in the postural balance of older women following 12 weeks of training and provides further evidence that exercise, such as trampoline training, which includes balancing postures, can promote health in older women.
5. Boosts physical strength, muscle development and proprioception in athletes
Rebounding is often said to improve physical strength and muscle development, as well as proprioception, which is the ability to perceive position, location, orientation, and movement of the body and its parts. A study published in the International Journal of Preventative Medicine randomized 20 patients with Parkinson’s disease into two equal groups of weight-bearing exercises and rebounding exercises with no significant differences in age, weight and height.
They compared the results in terms of range of motion, proprioception and quality of life following eight weeks. The researchers found that both groups had significant improvements in all three areas, but the rate of improvement was higher overall in the rebound therapy group.
How to choose a good trampoline
Since many injuries can occur on a trampoline, it is essential not to go for a cheap option as cheap trampolines tend to break or malfunction which can lead to injuries. Additionally, they may lack the support needed to be effective.
It is important that your trampoline has at least 32 springs that taper at the end. This allows for adequate flexibility and a more even bounce. Steel construction lasts longer too.
Some models offer support bars, which can be useful, especially for beginners or older people.
How to start using your trampoline
Mini trampolines, or rebounders, can be used almost anywhere, indoors or outdoors. Remember to start slowly with small jumps and be sure to familiarize yourself with the equipment before increasing the intensity of the jumps. A trampoline workout is an idea for home interval training. You can include some traditional exercises, like jumping jacks, to start.
Rebounding is a great exercise that is low impact, fun, and different. In just 15-20 minutes a day, you can burn calories, gain muscle strength, improve your balance while boosting your immune system and helping activate the followingburn effect.
Trampoline or rebounding training
Duration: 20 to 45 minutes, depending on the number of sets performed.
Warming up :
Basic rebound on trampoline
The core kickback can tone your quads, glutes, and calves.
Stand on the mini trampoline with your feet shoulder-width apart.
Relax your arms and shoulders, but keep your elbows slightly bent.
Bounce back slightly, keeping your knees slightly bent. Your feet should only lift a few inches off the trampoline.
Repeat 20-30 times.
Rest for 15 seconds, then repeat two more times for a total of three
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