Jumping on a trampoline to lose weight may seem too good to be true. It is easy, accessible and fun, but do trampoline weight loss plans actually work? If combined with proper diet and done consistently, you can lose weight.
Predicting the amount of weight you can lose via trampoline workouts is not possible, as this varies depending on the person. Rebounding can be part of your weight loss program by helping you facilitate a caloric deficit through exercise.
You can attend trampoline fitness classes or do rebounding exercises in your own home. To maximize your weight loss, it is recommended that you combine exercise with a caloric deficit.
Rebounding has many health benefits, including the potential for weight loss. Follow a trampoline weight loss program and create a caloric deficit to lose weight, although the amount of weight loss will vary per person.
First, Consume Fewer Calories
You may have heard the phrase "calories in, calories out." This refers to the balance of energy that leads to weight gain or weight loss. Simply put, if you burn more calories than you consume — through exercise and creating a calorie deficit in your diet — you may lose weight.
On average, you must have a 3,500 calorie deficit to lose one pound per week. This equates to a 500 calorie deficit per day.
Relying on rebounding or jumping on a trampoline for weight loss is not enough if you are consuming more calories than you are burning through exercise. To lose weight rebounding, you must also put effort into your diet.
Diet plays an important role in weight loss, but it can be difficult to determine how many calories you should consume each day. A simple way to do this is to use a calorie calculator and tracker. Once you have incorporated the diet part of your trampoline weight loss plan, you are ready to move on to the actual exercise.
Read more: Recommended Caloric Intake for Weight Loss
Which Trampoline for Weight Loss?
There are a few different types of trampolines. The type that is most commonly used for exercise and weight loss is the mini trampoline, also known as a rebounder. Mini trampolines look like the large trampolines you may have seen children jumping on, but they are designed for one person to use at a time.
In an October 2016 study sponsored by the American Council on Exercise, researchers determined that rebounding is a low-intensity exercise that still works out muscles. Though jumping on a trampoline exerts less energy, the results are comparable to running. Researchers also found that this exercise has other benefits, including spatial awareness and improved balance.
According to the American Council on Exercise study, men burn an average of 12.4 calories per minute and women burn an average of 9.4 calories per minute during a trampoline workout. Per these figures, you may burn 564 to 744 calories from 60 minutes of trampoline jumping.
The findings are similar to those of a famous November 1980 study by NASA published in the Journal of Applied Physiology: Respiratory, Environmental and Exercise Physiology, in which researchers found rebounding to be 68 percent more effective than running. The study claims that a person rebounding for one hour would burn more calories than someone running for the same amount of time.
Read more: Which Muscles Does a Trampoline Work Out?
Lose Weight Rebounding Safely
Like all forms of exercise, safety and proper form are top-priority. Large play trampolines are associated with many risks. The American Academy of Pediatrics (AAP) advises against recreational trampoline use for children due to the thousands of trampoline-related injuries every year.
However, the AAP does not have a position on adult use of rebounders for exercise purposes. Many mini trampolines are built with several safety features, including optional hand rails for additional stability, to prevent injuries. Though some rebounders are advertised to be kid-friendly, they are not designed for children.
To practice safe rebounding, always follow your fitness instructor's directions. If you rebound at home, pay close attention to the owner's manual that comes with your mini trampoline.
If you want to lose weight in a low-impact manner, consider rebounding. It is easy on joints and bones, and it has other health benefits. To maximize your weight loss, create a caloric deficit in your diet and exercise on your rebounder multiple times per week.