Mini Trampoline Cardiovascular Exercise

Exercising on a mini-trampoline is enjoyable and easy to do. Small, portable and efficient, the mini-trampoline offers you the benefit of a cardiovascular exercise you can perform in a small area or an apartment. Georgia State University recommends incorporating cardiovascular exercise into your weekly routine in order to reap the health, weight and psychological benefits of exercise.

Benefits

Jumping on the mini-trampoline is easy on your joints when compared to other cardiovascular exercises such as running, sprinting, speed walking or dance aerobics. When you jump on the mini-trampoline, you are improving your heart's strength and efficiency of your circulatory system. An article on CBS News Healthwatch indicates that jumping on a mini-trampoline may help your body's lymphatic system, thus improving your immune system. Additionally, according to a study in the "Townsend Letter for Doctors" by Morton Walker, D.P.M., jogging on a mini-trampoline burns about 180 calories in 20 minutes, if you weigh 170 pounds. This calorie burn may help you control or lose weight.

Frequency

Exercise at a moderate intensity at least 150 minutes a week if you are interested in maintaining your weight, or up to one hour or more at a time if you need to lose weight, recommends the American College of Sports Medicine. If you do not have 30 minutes during one session, jump or jog for 10-minute intervals three times a day. Regular cardiovascular exercise may reduce your risk of developing high blood pressure and chronic diseases.

Getting Started

Begin by bouncing on the mat, keeping both feet in contact with the mat until you are comfortable and balanced. Author Albert Carter, in his book, "Rebound Exercise," recommends beginning to bounce for five minutes and slowly increasing the distance your feet leave the mat as you jump. Increase the intensity of your workouts by bouncing with both feet lifted high off the mat, jogging in place and performing twists and jumping jacks. Gradually increase the time of your workouts until you are able to do 30 steady minutes of bouncing or jogging on the trampoline.

Safety and Form

Safety is a consideration when using the mini-trampoline. Verify that the trampoline you use is appropriate for your weight, and regularly check the mat and metal fittings for wear and tear. If you have balance problems, use a trampoline with an attached stabilizing bar to help you feel more secure when bouncing or rebounding. Hold yourself upright as you bounce, and avoid locking your knees as you land to avoid knee injuries. Stop bouncing if you feel dizzy or severely out of breath.

Considerations

As with any exercise, check with your doctor before using a mini-trampoline, particularly if you are elderly or have had surgery. Look for a mini-trampoline with sturdy springs, a metal frame and a tightly woven mat. Avoid a used trampoline, unless you verify it is not part of a recall or damaged. Do not allow young children to jump on the mini-trampoline unless closely supervised.