Have you tried a trampoline fitness routine? Those workouts have become increasingly popular over the last few years.
Some people prefer to use a personal mini-trampoline in their home to follow a fitness routine while others choose to join a class conducted at their nearest trampoline park.
Would you like to know why so many people have chosen to bounce their way to fitness?
WHAT IS THE APPEAL OF TRAMPOLINING?
Most people are intimidated by a new fitness regime if it either requires becoming efficient at operating sophisticated equipment or learning complicated exercises.
In contrast, trampolining involves neither high-tech gadgets nor bending into hard-to-hold positions.
Trampolining is also appealing because it’s a low-impact sport. It doesn’t place dangerous weight loads on joints such as your ankles and knees. The relative safety of the activity appeals to many adults who have had to give up beloved sports like running and cycling due to injury.
Don’t forget that trampolining is also an activity that gives an adult the license to behave like a kid.
No wonder classes fill quickly.
TRAMPOLINE CALORIES: ARE THEY FOR REAL?
You may have heard different stories about how many calories are burned by bouncing on a trampoline. There are plenty of stories each with its own numbers.
For example, womenshealthmag.com said that several trampoline parks market trampolining as a fitness routine that will burn over 1,000 calories in one hour of jumping.
Is that claim true?
It turns out that the claim is based on a 1980 study conducted by NASA which said that 10 minutes of trampolining is superior to 30 minutes of running.
A study from 1980 is not going to satisfy today’s demanding fitness experts. Therefore, the American Council on Fitness (ACE) sponsored a new study.
The study volunteers were 12 male and 12 female college students who had a habit of exercising at least three times per week for the six months prior to the start of the study. Their mean age was 20.
The male volunteers tipped the scales at a mean weight of 184 while the female participants had a mean weight of 142.
The students were asked to complete a closely monitored 19-minute trampoline fitness routine from jumpsport.com. The routine gave the participants a full-body workout.
For an exercise program to help you lose weight, the American College of Sports Medicine (ACSM) recommends that it push you to burn 6.7 to 10 calories per minute.
How did the volunteers in the study perform?
The male study participants burned an average of 12.4 calories per minute. The female volunteers burned an average of 9.4 calories per minute. In other words, the men exceeded the ACSM recommendation while the women scored on the high end of the ACSM scale for weight loss.
ACE says that the study volunteers spent as much energy in a 19-minute trampoline fitness routine as they would be expected to spend running 6 miles on level ground or cycling at 14 miles per hour.
The ACE study concludes that yes, trampolining is an effective and efficient way to drop a few pounds.
Are there other advantages to trampolining?
ADDITIONAL REASONS TO BEGIN TRAMPOLINING
When we finish a hard workout, we may be proud of our accomplishment, but it may be difficult to say that we’re looking forward to the next session.
However, the participants in the ACE trampoline study described the experience as fun. That’s despite the fact that they were expending more energy than most other workouts would require.
One of the study doctors, John P. Pocari, Ph.D., said as reported by acefitness.org, that typically participants who are working that hard will grade their rate of perceived exertion (RPE) to be 13 on a scale of 0 to 20. Interestingly, the study volunteers reported an average RPE of only 11.7.
Dr. Porcari conjectured that there might be two reasons why the trampoline exercise didn’t seem as taxing as it should have felt. For starters, the nature of trampolines helps to make working harder seem easier. Trampolining, as mentioned, is a low-impact sport. The participant doesn’t perceive that he’s exerting himself as much as he is because his body isn’t receiving a hard impact.
The other explanation is the fun factor. The study volunteers were too busy having a good time to notice that they were burning an impressive number of calories.
HOW TO GET STARTED WITH TRAMPOLINING
Trampolining appears to have many advantages as a workout routine, but you should only adopt it as part of your fitness program if you are free of any health issues that would be made worse by the activity.
After your doctor has given you her approval to start trampolining, look at Internet videos to get a feel for what’s involved. Read reviews and comments about various routines. In time, one or two programs will emerge as the ones that appear best suited for you.
If it’s easier for you to stick to a workout routine if you can perform it at any time of the day or night, consider purchasing a mini trampoline that you can keep in your home.
However, if you need the motivation offered by others, join a trampoline fitness class. A quick Internet search will, no doubt, give you several in your area from which to choose.
Whatever method you choose the key is to get up and get moving.