Exercise with a mini trampoline is portable and convenient. You can use this device in the living room, at the office, at the park or anywhere else. Manufacturers even have folding units that you can take on a trip for use in your hotel room. Jumping--or rebounding--on a mini trampoline is an aerobic activity with many benefits including reducing body fat, increasing your sense of balance, firming and toning your muscles, stronger muscles and improved cardiovascular health.
Considerations
Carefully evaluate the construction quality when you are shopping for a mini trampoline. They are not all the same. Some units at discount retailers are just not sturdy enough for a heavy person. Springs can break, or even worse, the rebounding surface can reach the floor when you are jumping hard, which defeats the purpose of low-impact exercise. These units sell for around $50, as of 2010, with a weight capacity of 250 lbs. Beware that less expensive units have inadequate springs that eventually stretch and break and plastic mats that can be harder on the feet while bouncing. You may end up with a warped frame. Shop for a trampoline with long, wide springs, a steel frame and a soft bounce. Don't forget to check the weight limit.
Benefits
Rebounding is an exercise for everyone because it has no impact on the joints compared to other aerobic activities, like jogging, dancing or step aerobics. Older people or individuals with previous injuries can still use this device for improved cardiovascular health. Rebounding increases the performance of the heart and the circulatory system, which slows down the aging process. It also stimulates the flow of lymph fluid through the lymphatic system. Because the circulatory system improves with this exercise, it helps to reduce blood pressure and can increase the metabolic rate, which means you burn more calories.
Getting Started
Compared to most workout equipment, mini trampolines are easy to use. You don't need instructions to start exercising, but you should start with small steps and tiny bounces in one place on the mat until you get your sense of balance. When you get used to the mat, you can bounce higher. It's easy to get excited about the exercise, especially with music playing in the background, so make sure that you don't do too much bouncing the first few times that you use the trampoline. Start with a light routine, about five minutes at most, and progress from there. This is an exercise you can do daily.
Safety
Consider personal safety when exercising with a mini trampoline. If anything breaks while you are jumping, including a spring, stop using the device. Mini trampolines have less surface area by design so you might fall if the trampoline cannot support your body weight. If you are recovering from surgery or an injury, or if you are elderly, consider buying a stabilizing bar. This accessory sells for around $60, as of 2010, and provides additional support with a hand rail that attaches to the trampoline. You can adjust the height of the support bar to a comfortable level.
Posture
Posture is important when exercising with a mini trampoline. Keep your pelvis and pubic bones at the same level; do not lean over too much in one direction. Ensure that your feet are parallel with your toes in front, your knees soft (not locked), and relax your shoulders. Breathe deeply and lift up through the rib cage, releasing the shoulders. Dip your chin a little bit to flatten the top of your head and make the back of your neck longer. Relax and start with a gentle bounce until you feel confident with a sense of balance.
References
- "Jumping for Health: A Guide to Rebounding Aerobics"; Morton Walker, M.D.; 1989
- CBS News: Exercise on the Rebound
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