Originally sold as a toy, the mini trampoline has become an effective means of weight loss and is now found in gyms and sold with exercise equipment. According to Earl Fee, author of "The Complete Guide to Running: How To Be a Champion from 9 to 90," jogging on a trampoline is a low-impact, cardiovascular workout that works your heart, improves your balance, tones muscle and gives your entire body a quick, fat-burning boost. By jogging on the trampoline, you can reap the rewards of good health, fitness, and shed unwanted pounds.
Step 1
Position yourself in the middle of the mini trampoline. The middle of the mini trampoline is the safest place to begin your exercise. This offers the most stability and helps to protect you from accidentally stepping off the edge.
Step 2
Walk at first. Begin by walking in place on your mini trampoline. Doing so will help give you a feel for the trampoline and help you establish balance. According to the International Association for Dance Medicine & Science, the mini trampoline will help increase proprioception, which allows you to detect changes in movement, position, tension and force. This allows for quick reaction time and the ability to protect yourself from injury.
Step 3
Keep yourself in the middle of your trampoline and begin to jog. To jog on the trampoline, bring one foot off the trampoline at a time. Completing 10 minutes of rigorous mini trampoline jogging a day will help to tone your legs. According to Ellen Kamhi, author of "Alternative Medicine Magazine's Definitive Guide to Weight Loss," the use of a mini trampoline can also help reduce cellulite.
Step 4
Add to your cardio workout by pumping your arms as if you were running. Pumping your arms will help tone your arms and shoulders. Pumping your arms will also increase the amount of calories you are burning and help shed the body fat from your arms.
Step 5
Kick your heels to your butt and lift your knees above your waist. Adding extra range to your leg motion uses more energy and adds slight resistance training to your workout. Alternate between the two variations, performing each for three to five minutes.
Tips and Warnings
- Improve your balance by holding on to a rail or bar until you get used to the trampoline's motion. Some mini trampolines come equipped with a bar to help you maintain your balance as you get used to jogging on the trampoline.
References
- International Association for Dance Medicine & Science: Proprioception
- "Alternative Medicine Magazine's Definitive Guide to Weight Loss: 10 Healthy Ways to Permanently Shed Unwanted Pounds"; Ellen Kamhi; 2007
- "The Complete Guide to Running: How To Be a Champion from 9 to 90"; Earl Fee; 2005
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