Lefroy Trampoline Exercises

Lefroy trampoline exercises provide a low-impact, high-intensity cardiovascular and strength training workout. In an intensive study of volleyball athletes in 1974, C.E. Lefroy found that these exercises can lead to great improvements in fitness over relatively short periods of time. Lefroy trampoline exercises can be performed by people of all fitness levels and are safe if you have a history of knee or back problems.

Warm Up

Jump on the trampoline at a moderate intensity for about five minutes. You should feel your heart rate increase but should not be so out of breath that you could not have a conversation. Warming up helps to prevent injury and will improve the success of your workout. Throughout the workout, remember to stay active enough to get your heart rate raised. This will ensure that your work out is both strength training and cardiovascular. Regular cardiovascular exercise is essential for good health, according to MayoClinic.com. It can keep your weight in check, lower your risk of illness and decrease blood pressure.

Knee Raises

Increase the intensity of your work out by doing knee raises. As you jump, lift one knee up toward your waist and bring your opposite elbow to touch it. This will work your hamstrings and abdomen. Alternate lifting legs for one minute and then rest for one minute. Repeat six times.

Jumping Jacks

Doing jumping jacks on a trampoline has a similar effect as doing them on hard ground, but with increased muscle stimulation. Jumping jacks are a plyometric exercise that burn fat and improve cardiovascular fitness. Alternate between one minute of jumping jacks and one minute of slow jumping for six sets.

Cool Down

Trampoline exercises are most successful when quality, not quantity, is the focus, according to Lefroy. Once you have reached a point of exhaustion, spend five minutes cooling down with slow jumping or walking and then stretch for five to 10 minutes. Pushing yourself too hard too soon will lead to injury and overexertion in the long run.