Exercising on a trampoline, also called rebounding, is a low impact exercise that helps you get into shape and improve lung and heart health. The bouncy surface of the trampoline reduces impact on your joints, making it a suitable exercise for almost anyone. Tina Wellman, Ph.D. states in her article, "Rebounding Aerobic Resistive Exercise," that working out on a trampoline is an appropriate exercise for all age groups. However, the American Academy of Pediatrics considers trampolines to be unsafe for children to use. In addition to the cardio workout that rebounding provides, jumping on a trampoline stimulates the lymphatic system to help it drain toxins. According to the autumn 2005 issue of "Nutri News," Donald E. Colbert, M.D., says jumping on a trampoline is one of the most effective ways to encourage the lymphatic system to release toxins.
Step 1
Take off your shoes to exercise on your trampoline and just wear socks. Shoes can be slippery and cause you to slip and fall.
Step 2
March in place on the trampoline for two minutes to warm your body up in preparation for a more intense cardio workout.
Step 3
Jog in place on the trampoline for 20 minutes if you are trying to build lung and heart strength. You may have to work your way up to 20 minutes of jogging on the trampoline, if you are out of shape. Jog in place for as long as you can, and gradually increase your jogging time over the next few months, until you can complete 20 minutes.
Step 4
Jump up and down for three minutes. Control your jumps so that you do not fall of the trampoline and hurt yourself. To control your jumps, refrain from jumping high and instead keep your jumps low, at about 3 inches in height.
Step 5
Perform jumping jacks on top of the trampoline for three minutes. As with jumping, keep your jumping jack motions controlled by only gaining 3 inches in height off the trampoline surface with each jumping jack.
Step 6
Warm down by marching in place on the trampoline for two minutes.
Tips and Warnings
- Exercise on an outdoor trampoline or a mini indoor trampoline, whichever you prefer.
- The American Academy of Pediatrics (AAP) warns that trampolines are not safe for children to use. They say that children under the age of 6 should not use a trampoline and older children should only use a trampoline under the close supervision of a physical therapist or a professional athletic trainer. Always keep outdoor and mini indoor trampolines out of the reach of children.
Things You'll Need
- Socks
References
- The Khader Group: Rebounding: Aerobic Resistive Exercise by Tina Wellman, PH. D.
- Nutri News; Curbing the Toxic Onslaught; Donald E. Colbert, M.D.; Autumn 2005
- AAP News: Trampolines Unsafe for Children at Any Age
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