The trampoline as we know it today was invented by two athletes at the University of Iowa in 1934. In 2000, trampolining was introduced as both a men's and women's sport at the Sydney Olympics. Trampolines are the platform for the demanding acrobatic competition, but they are equally useful in an aerobics and fitness program. Try one at home or in a gym to add some bounce to your workouts and help with weight control.
Rebounders for Anytime Exercise
Rebounders are small, home exercise trampolines that are convenient, easy to use and let you enjoy a cardio workout while you're watching TV or heating up supper. Try bouncing lightly with feet shoulder width apart and then shift to alternate foot jogging. Increase the intensity by lifting your knees as high as you can, "marching" each step. Swing your arms as you jump to get to your target heart rate. Jump both feet at once to one side and then the other to get in shape for summer tennis or winter skiing. You get the same benefits as jogging with up to 80 percent less stress on weight bearing joints. Lie down and center your body on the rebounder with your legs straight up in the air and crunch up with your arms to the ceiling to form a "U." The instability of the mini-trampoline works more muscles than you would use doing this on the floor. Check the rebounder each time you use it to be sure it is set up securely.
Full-Size Trampolines in Gym Routines
A full trampoline provides room to try big moves. Start with simple bounces to warm up and then get the cardio going with jumping jacks. Go for it to have fun, burn some calories and really feel the aerobic benefits. Once you have a good rhythm, alternate landing on your feet with landing seated. Vary feet-together jumps by shifting from side to side. Then raise arms to shoulder height and bend the knees at the top of the jump, twist them to one side and back to center for the touch-down. Alternate sides. Sprint back and forth the length of the trampoline, pumping the arms vigorously and raising the knees high. Learn fancier moves, like shoulder rolls and full body landings, from a coach so you work with proper form to avoid injury. Substitute trampoline sessions for regular aerobics workouts a few times a week to keep your fitness routines interesting and enjoy a whole list of benefits. According to Rice University, trampoline exercise increases intensity, balance, endurance, aerobic capacity and coordination.
Star Turns for Special Moves
Get out of the gym and join the circus -- circus-style fitness trampoline classes are offered in acrobatics and dance studios for adults as well as children. Streb contemporary dance troupe has trampoline classes in its rehearsal and performance space in a Brooklyn warehouse. A 90-minute class works on building and toning strong muscles and increased body awareness. At AcroSports in San Francisco, you start with conditioning and drills on the gym floor, progress to exercises on a tumble track and take your new skills to the trampoline for an acrobatic workout.
References
- Columbia University: Exercising with Mini-Trampolines and Other "Toys"
- Rice University: Recreation and Wellness Center: Bringing Fun into Exercise
- World Fitness: Trampoline Exercise Program
- croSports: Gymnastics, Performance and Circus Arts
- Elizabeth Streb
- Better Exercise Fitness for Life: Mini Trampoline exercises
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