At times, one’s regular workout routine, with its structured exercises, can get monotonous. Mixing it up with fun activities or exercises is a great way to fight this. Mini trampoline workouts, which have gained popularity in fitness circles of late, are a brilliant way to break out of the rut.
A mini trampoline or rebounder helps you perform jumping workouts, which have several benefits. However, these must be performed under the supervision of a coach specialized in trampoline exercises, say experts, while sharing pointers to keep your mini trampoline workouts safe and productive. To start with, they highlight that one should not focus on trampoline drills alone and forsake regular exercises, including resistance training.
Advantages of mini trampoline workout
Cardiovascular fitness: The simple effort of jumping increases the heart rate, and oxygen is pumped around the body more efficiently. This lowers blood pressure and cholesterol. It also decreases the risk of coronary heart disease by strengthening the heart, lungs and respiratory system.
Detoxifying: “Jumping continuously on a trampoline drains the body’s lymphatic system of toxins, including dead cells. Pumping the system can flush fatty and cancerous deposits from lying dormant in the muscles and bloodstream,” says Nikhil Khurana, a mini trampoline specialist and fitness expert from Mumbai.
Strengthens bones: Jumping on a mini trampoline encourages the formation of osteoblasts, cells that form bone tissue and can stimulate bone growth. This helps to restore bone density and assists in the prevention of osteoporosis as we get older.
Improves coordination: “With each jump, you’ll develop multiple skills: jumping, balancing, and staying agile while maintaining the body’s position through core activation and anticipating the next move. After as little as six sessions, rebounding is linked to improving balance and coordination by up to 70%,” adds Khurana.
Improves immune system: Physical exertion, vertical motion and gravity drain the body’s lymphatic system of toxins, flushing waste from muscles and improving immunity.
Strengthens pelvic floor: Working on the unstable surface of the rebounder will constantly challenge deep core muscles, thereby strengthening the pelvic floor and sphincter, and improving bladder control.
“Mini trampoline workouts are generally recommended for healthy children and adults who can safely participate in physical activities. However, they’re not recommended for unsupervised children who are very young. People with medical conditions should consult a doctor before using this,” adds Khurana.
Disadvantages of mini trampoline
Space constraint: Mini trampolines require sufficient space for safe use. This may be a limitation for users with less space in their apartments.
Practical alternatives: Mini trampolines still represent an investment, and higher-quality models with additional features may come at a higher cost. There are other alternatives people can choose instead.
Injury risks: “When people are not used to the bouncing of the trampoline, jumping on it could make them prone to ankle injuries. This workout can affect the knees as well,” explains Deekshith Gowda, a strength and conditioning coach from Bangalore. One should always start slow to let their body adapt to the bouncing.
Stability: The trampoline has an unstable surface, so it’s natural to feel a bit wobbly. Being mindful of landing, balance and technique is important. Rather than choosing a mini trampoline, people can jump on a flat surface. This reduces the risk of injury as jumping takes more effort and they have greater control over their body, making them more likely to land safely.
Limited muscle strengthening: “When it comes to functionality, there is no movement apart from jumping involved in a mini trampoline workout. So, it is less efficient when it comes to an important aspect of fitness — muscle strengthening. Though it burns calories and improves heart rate, it can be compensated with other cardio activities,” adds Gowda.
Who should avoid trampoline workouts?
Mini trampoline workouts are not suitable for people with uncontrolled high blood pressure or cardiovascular conditions. They should be cautious or avoid trampoline workouts altogether.
Khurana adds, “People with conditions such as heart disease, epilepsy or severe obesity should consult with a healthcare provider before attempting trampoline workouts. This is because bouncing could exacerbate their condition or pose additional risks.”
Those with vertigo or inner ear conditions may experience dizziness or nausea when bouncing on a trampoline, as the motion can worsen their symptoms. It also poses challenges to those with respiratory conditions such as asthma as they may find that increased exertion and bouncing on a trampoline can trigger breathing difficulties.
Takeaways
- Mini trampoline workouts are generally recommended for healthy children and adults who can safely participate in physical activities.
- A trampoline workout has many advantages. It is a great cardiovascular activity and improves bone strength and coordination.
This activity can be replaced by jumping on firm surfaces since accessibility is an issue. It also makes one less susceptible to injuries.
