Trampolines can provide you with a fun and effective way to stay physically active, but you should consider the risks before starting a jumping exercise program. The American Academy of Pediatrics recommends children not use trampolines in any capacity unless supervised as part of a training program. MayoClinic.com also discusses the potential injury to adults while using trampolines. Purchase a small, exercise-related trampoline, particularly one with a hand rail to improve your balance. Perform exercises with caution and progress carefully, using controlled motions.
Health Jump
HealingDaily.com suggests starting your trampoline exercise with the basic health jump. If your trampoline has a hand rail, grasp the rail and stand in the center of the trampoline. Stay in contact with the trampoline's surface as you lightly lift and lower your body, causing the trampoline fabric to bounce slightly. The health jump allows your body to adjust to the new exercise, strengthening your muscles as you become comfortable with the feel of the rebounding surface. Start slow, lightly jumping for two to five minutes at a time. As you become more comfortable, you can start lifting your body off the surface of the trampoline as you jump, keeping your feet approximately one to two inches from the surface of the equipment.
Trampoline Jogging
As you become comfortable with the feel of the trampoline's rebounding surface, you can start jogging in place. Start by holding the hand rail, and lift one leg off the surface of the trampoline as you keep the other foot on the trampoline. Press off the surface and switch feet, jumping from one foot to the other as you jog in place. As you become more comfortable, you can take your hands off the hand rail and begin swinging your arms in sync with your feet. You can adjust the movement by lifting your knees high or by kicking your heels to your buttocks. Speed up or slow down as you feel necessary.
Twist Jumps
You can engage and strengthen your core and upper body by changing your position on the trampoline during a movement, as noted by the website Cystic Fibrosis Worldwide. Hold onto your trampoline's handrail to start. Jump with both feet, and twist your torso and feet to the right as you keep your chest facing forward. Land on the trampoline and rebound, twisting your torso and feet to the left, still keeping your chest facing forward. Continue jumping back and forth, twisting your torso and lower body as you jump. When you feel comfortable, perform the same jumping motion while keeping your arms bent at a 90-degree angle and facing toward the front.
References
- MayoClinic.com: Trampoline Jumping---Safe for Kids?
- Cystic Fibrosis Worldwide: Trampoline Jumping -- A Fun and Effective Treatment in Patients with Cystic Fibrosis
- World of Sports Science: Trampoline
- American Academy of Pediatrics: Trampolines at Home, School, and Recreational Centers
- HealingDaily.com: Why Rebounding is So Beneficial
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