Celebrities like Eva Longoria, Kate Beckinsale, Goldie Hawn, and Michelle Keegan don't just fall in love with mini trampoline workouts for no reason! Even our 40th President of the United States Ronald Reagan reportedly said, "If you see somebody jumping up and down on the second floor of the White House, that's me rebounding." So, it's clear that there is definitely something about this form of workout that has attracted so many famous people to practice it. In this blog, we will reveal the benefits behind this simple yet mysterious workout.
How did mini trampoline workouts start?
1920: The first concept of a trampoline took place at a circus, where George Nissen was inspired by seeing the bouncing effect of circus performers using safety net.
1930: He built his first trampoline using a piece of canva over a frame with springs.
1936: He teamed up with his gymnastic coach Larry Griswold to create the first modern trampoline like most backyard trampolines we see today at the University of Iowa.
Since the benefits of jumping on a trampoline spreaded widely, more and more people were willing to try this form of workout. Additionally, because it's so fun, everybody loves it! Two years later, in 1938, Ed Russell created the first mini trampoline! Within 1 year, it got so popular to the point that multiple different American companies were competing in manufacturing mini trampolines.
The main advantage of a mini trampoline is that it is compact and portable. People can use it indoors or outdoors, without being restricted by the weather. On the flip side, they're not made for stunts but are mainly used for exercising.
Benefits of rebounding on a mini trampoline for adults
Low Impact!
Unlike other high-impact workouts, rebounding on a mini trampoline considered low-impact exercise. Since the mat absorbs up to 80% of the shock that supposed to travel through your legs, it helps prevent bones and joints injuries in the long run. This enables you to work out more often without being afraid of putting too much stress on your body.
Great for burning fat!
Mini trampoline workouts are more effective in burning calories compared to traditional cardio workouts like jogging or running. According to an article published by researchgate.net, "Springing to Life: Unveiling the Transformative Effects of Trampoline Bouncing on Human Health," one study showed mini trampoline workouts were slightly more effective than running in reducing BMI and weight (0.56% vs. 0.18% and 0.39% vs. 0.09% decrease, respectively). Moreover, there was a substantial reduction in fat tissue, 31.61% in the trampolining group vs. 20.3% in the running group.
Boost lymphatic function!
Bouncing on a mini trampoline for adults is one of the greatest workouts to enhance your lymphatic system. Our lymphatic system responsibles for flushing out toxins, dead cells and waste products. More importantly, it depends heavily on exercises and physical activities in order to function properly.
Furthermore, bouncing up and down on a mini trampoline impacts our bodies with 3 forces, which are gravity, acceleration, and deceleration. Since they are all combined in a vertical line and our bodies don't know the difference between them, they treat those forces as if they were tripled gravity. This improves the process of lymph fluid transitioning through each lymph node, where viruses, bacteria, and cancer cells are filtered out.
Improve cardiovascular system
Mini trampoline workouts are considered a high-intensity training. This helps boost your cardiovascular system, leading to a stronger heart and an increase in lung capacity. A stronger heart can pump more blood with each stroke, thus, lower your resting heart rate. According to the results of a study from germanjournalsportsmedicine.com, jumping on a mini trampoline is a vigorous conditioning training and should be control on the effectiveness.
Increase metabolism!
Besides boosting your cardiovascular health, working out on a mini trampoline for adults also increases your muscles and enhances your metabolism. This enables your body to burn fat for up to 48-hours after your workouts to recover. You can spend less time working out and have more time for other things in life.
What experts and celebrities have to say about mini trampoline workouts?
NASA
- Rebounding on a mini trampoline is 68% more oxygen efficient than running.
- While running, the G-force measured at the ankles was always more than twice compared to the back and the forehead. But while trampolining, the G-force was delivered evenly at all 3 places.
Milica Mcdowell, a doctor in physical therapy, said:
- Because of the uneven surface, rebounding can improve balance, coordination, and functional mobility.
- Workouts need to include movements that make us laugh and feel energized, and bouncing on a mini trampoline surely checks that box.
Kate Beckinsale, an English actress, said:
- I just got into tramplining, and it's the greatest thing!
Dr. Henry Savage, M.D., said:
- Never in my 35 years as a practicing physician have I found any exercise method, at any price, that will do more for the physical body than Rebound Exercise.
Listen to the father of mini trampoline workouts, Albert. E Carter!
Albert. E Carter was well-known for being the first person who popularized mini trampoline workouts. One of his famous quote was "Rebounding is the most efficient, effective form of exercise yet devised by man."
According to the book "The miracles of rebound exercise," he mentioned that throughout his entire athletic career, he won 3 states wrestling championships and had never attended any strength training program while his opponents were pumping iron to try to get stronger. At the age of 36, when other people's health was starting to go downhill, he was still able to do 100 one-arm push-ups without any problems.
In addition, he also noticed a big difference in physical strength between his kids and other kids around their age. His boy, Darren, had won the Washington Kids' Wresting Championship with no problem, and his daughter, Wendie, had beaten most of the boys in her school in arm wrestling. It's all thanks to trampolining!
How to perform exercises on mini trampolines correctly?
Exercising on a mini trampoline for adults is different with having fun on your backyard trampoline. Instead of bouncing as high as you can, you stay close to the mat. Moreover, every time you land, you want to press both of your feet down into the mat to engage your core, glutes, and the pelvic floor muscle group.
It's important that you perform each exercise with perfect form, as it will directly affect your posture and results in the long run. As a beginner, you can use the balance support handlebar to maintain balance and stability, but as you're getting used to the workout, you shouldn't depend too much on it anymore since it can mess up your form and posture.
You can watch some Youtube videos to learn how to perform all the basic exercises correctly. This can help you achieve results faster while preparing you for more advanced exercises in the future. Also, you can join Facebook groups, where people share tips and experiences about mini trampoline workouts. This way you can gain more knowlege for yourself while avoiding mistakes that other people have made.
Safety tips for working out on a mini trampoline for adults!
Make sure to place your mini trampoline on an even surface, non-slipperfy before starting to work out. Always give yourself at least 2 to 3 feet of clearance surrounding your trampoline. If you're working out inside, then make sure to stay away from all the sharp edges objects, such as chairs or tables. If you decide to rebound outside, then ensure there is no tree branches or shrubs surrounding your area.
Check to see if all the legs are tightened before you start bouncing, because the more you bounce, the screwed-in legs tend to loosen up over time. Moreover, if you leave your mini trampoline outside often, then it's crucial to make sure the trampoline's surface is not wet and free of debris. This prevents you from slipping and falling during bouncing!
Working out on a mini trampoline is one of the best exercises you can do for your body and mind. Apply these safety tips to have a safe and effective workout!