The benefits of rebounding on a trampoline or mini-trampoline go beyond those of typical cardiovascular exercises for two reasons: rebounding burns a significant amount of calories, and can therefore speed up your weight-loss efforts, and because it often feels more like play than exercise, it may boost your motivation to work out. Make sure to follow strict safety precautions to reduce your risk of falls and injuries.
Exercise
For overall conditioning, rebounding may be more effective than treadmill jogging, according to a study published in the November 1980 issue of the "Journal of Applied Physiology." Rebounding is gentler on the joints than similar activities like jumping rope or jogging, and is 87 percent less traumatic to bones and muscles than working on a hardwood floor, notes a May 2000 article in "American Fitness." Rebounding is also particularly effective for stimulating lymph circulation, which helps clear waste products and toxins from the body.
Weight Loss
A 150-lb. person burns 90 calories in 15 minutes of bouncing or jogging on a trampoline, according to research by Dr. Victor L. Katch from the University of Michigan at Ann Arbor. That's more calories than jogging on flat ground burns. For optimum calorie burning, though, raise your heart rate to at least 50 percent of your maximum heart rate: subtract your age from 220 and multiply that number by .5. If you're 45, for example, the formula is (220 - 45) x .5 = 87 beats per minute.
Technique
Learning to control your bounce is the first step in getting started with rebounding. Straight bouncing, jogging and 90-degree turns are generally safe moves for beginners, but you risk injury if you attempt advanced moves like back landings and somersaults without training and experience. To avoid injury, start each rebounding session with a warm-up of slow bouncing, and consider visiting a fitness center for a lesson in rebounding.
Safety
Quality trampolines have sturdy frames and sufficient padding. Folding models should have mechanisms that prevent the trampoline from collapsing while in use. Place your trampoline far enough away from other objects so you won't hit them if you fall. Ideally, have someone nearby who can help in case of an accident, but only one person should use the trampoline at a time. If you become dizzy or nauseous, slow down or take a break. A trampoline with a stabilizing bar you can hold while bouncing may also help with dizziness.
References
- "Journal of Applied Physiology"; Body Acceleration Distribution and O2 Uptake in Humans During Running and Jumping; Bhattacharya, A., et al.; November 1980
- "American Fitness"; Jumping for Fitness; Asp, K.; May 2000
- "Townsend Letter"; Rebounding on a Mini-trampoline; Klotter, J.; June 2008
- JumpSport: What is Rebounding?
- Penn State: Frequently Asked Questions About Fitness
- Columbia University: Go Ask Alice!: Exercising with Mini-trampolines and Other Toys
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