Jumping on a trampoline can make you feel young again; it is difficult not to be reminded of younger years when flying freely in the air. There are also physical advantages of jumping on a trampoline. The article "Old Dogs, New Tricks" published by IDEA Health and Fitness highlights the trampoline as a blast from the past as well as a beneficial fitness tool. Many fitness clubs have implemented them into group classes in which participants perform cardio workouts, abdominal moves and flexibility training. Cardio exercises on a trampoline are also an option for at-home routines.
Mixed Cardio
Cardio exercise is beneficial in all forms. The U.S. Centers for Disease Control and Prevention (CDC) lists moderate-intensity cardio as an activity that raises heart rate. There are many cardio exercises that you can do on a trampoline.
Try jumping jacks on the trampoline. It can get tricky as far as balance is concerned, but that is part of the workout. With enough practice, balance should improve. Do a set jumping high, then a set jumping regular height. Another cardio exercise is kick boxing. As you jump, alternate which foot you kick with and include a punch or two.
High-intensity Cardio Jumps
High-intensity or vigorous-intensity workouts burn more calories than moderate-intensity workouts. On a trampoline, you can increase the intensity of your workout by altering your jumps. Jump lower and more frequently to increase the intensity and your fat-burning potential. Jump fast in other directions to work different muscles. For example, jump front-to-back and side-to-side. To keep your attention, rotate between jumping styles for a set number count or time frame. For a high-intensity workout routine do 20 regular jumps, 20 side-to-side jumps, then 20 front-to-back jumps at a high rate. Then repeat the process for at least 20 minutes a day, three times a week to meet the American Heart Association's recommendation for physical activity.
Running in Place
Running can burn about 295 calories in one hour, according to the CDC. The calories burned are based on a 154 lb.-person running at 5 mph. Running on a trampoline is a bit different from running on the ground, but it can help you burn calories to lose weight with the benefit of a low-impact landing. The workout will also enhance your balance. Vary your workouts by running at various speeds as well as running with different forms. For example, run in place picking your knees up high. This will work new muscles while keeping your attention.
References
- IDEA Health Fitness Source, Volume 2001, Number 3: Old Dogs, New Tricks
- U.S. Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
- American College of Sports Medicine: Updated Physical Activity Guidelines
- U.S. Centers for Disease Control and Prevention: Physical Activity for a Healthy Weight
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