Trojan, a South African fitness company, offers a mini-trampoline for home use among its fitness equipment options. Its goal is to provide low impact activity for less stress on joints, bones and muscles. It features a high tension mat, rubber tipped legs that provide stability and a foam padded cover. Users exceeding the maximum weight capacity of 175 lbs. may damage the trampoline or cause harm to themselves.
What to Wear
Wear comfortable clothing that is non-restricting, but not loose enough to catch on anything which could cause you to fall. Also wear comfortable, non-slip shoes, preferably athletic type shoes. While you may prefer jumping barefoot, you'll increase the chance of injury. At least start with wearing shoes and progress to jumping barefoot as you increase your comfort level.
Warm Up and Cool Down
Warm up with a series of stretching exercises involving both the upper and lower body before stepping onto the trampoline. Complete each exercise in a set of 10 repetitions and hold each stretch for 10 to 30 seconds. Cool down after exercising on the floor with the same stretching exercises.
Bouncing Exercises
Start off with a basic bounce. Stand in the trampoline's center with your feet apart and bounce lightly. Place the mini trampoline next to something if you need to hold onto something to balance. Keep bouncing lightly until you feel comfortable enough to jump high enough for your feet to leave the mat. Incorporate a heel-toe bounce by bringing one of your feet forward when you bounce and touch that foot's heel to the mat. Swing the arm on the same side as the foot up in front of you. Switch to the other side, repeating the movement with your foot and arm. Try a jumping jack bounce when you get comfortable bouncing. Spread your feet apart as you bounce and bring your arms up over your head. Complete each exercise in a set of 10 repetitions when you start and increase the number of repetitions as you feel comfortable.
Walking and Jogging Exercises
Use walking exercises at the beginning or end of your workout as part of your warm-up and cool-down exercises. Lift each heel off the mat, but keep your toes on the the trampoline. Swing your arms as if you are walking. Complete the jogging exercise since it's a higher intensity exercise during your workout. Lift each foot completely off of the trampoline at a faster pace, similar to when jogging, and move your arms as you do when jogging.
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