Jumping Fitness: Fast trampoline training at home

trampoline trend
Jumping Fitness: Effective trampoline training at home

Studies suggest that with jumping fitness, endurance can be trained just as effectively as with jogging.

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Jumping fitness sounds like just one of many trends sweeping across blogs and gyms. But the sweaty music training on mini trampolines is more. Read here why and for whom it is right.

For the eternal dream of flying, young and old do not necessarily have to get on a plane or a helicopter. A trampoline is enough to defy gravity for a few moments and make children’s eyes light up in the apparent weightlessness. The best thing about it: The fun jumps in the air also challenge the little ones’ muscles, coordination skills and mind. There is also an extra serving of the dot in the stomach. A trend sport that a few years ago rolled over from the Czech Republic to Germany is not quite as high: Jumping fitness.

In this article, you will find out what the sweaty trampoline training for young and old is all about, why it is a good alternative for those who do not like jogging, and how you can use it to effectively shed a few extra kilos. .

Mini trampoline: fitness all-rounder for young and old

A fitness trend “imported” from the Czech Republic has been spreading across Germany for some time. Almost all major fitness studios had spring fitness courses before the Corona crisis – and the boom is likely to continue when gyms are allowed to reopen. This is why many people are currently frolicking in their own four walls on their own fitness trampolines out of. The spring mats are about a meter wide. They fit practically into any living room or children’s room. Especially since most of them can be reduced to a convenient pack size when the workout is over or the kids are exhausted. But it is not the only advantage that the versatile mini-trampolines (the big ones) Fitness trampoline test 2021 can be found here) compared to treadmills, cross trainers, other fitness equipment for the home, but also jogging or other outdoor activities.

Studies: How effective is jumping fitness?

In a 2016 study published in the International Journal of Sports, Turkish sports researchers looked at how fitness jumping on a mini trampoline affected body weight, body fat and maximal oxygen uptake in young men. The researchers prescribed their subjects an eight-week standard training program for jumping fitness. A comparison group laced up their running shoes for eight weeks. In short, Gülşah Şahin and her team found that both endurance and jumping power had developed significantly better in the trampoline group than in the running group. The researchers concluded that regular exercise on fitness trampolines not only improves endurance performance but also has a positive effect on body fat percentage.

As early as the 1970s, scientists from the space agency NASA investigated the potential of sports equipment, which was not very popular at the time. From one of their studies with astronauts, they deduced that concentrated and conscious training on a trampoline is at least as effective as jogging. If you just jump around on the little black mat for fun, you’re waiting in vain for the pounds to drop.

What muscles are trained in Jumping Fitness?

The jumping condition is varied, the fun factor is great. Experts agree. However, due to lack of research, specific effects on body and mind are still hotly debated in sports science. This is how training should be fitness trampoline:

  • train the body holistically
  • activate the metabolism
  • Train balance and coordination
  • promote concentration
  • strengthen bone structure
  • improve endurance
  • strengthen a variety of muscles and muscle groups (up to 400 muscles are mentioned)
  • and last but not least, protect the joints.

The secret of Jumping Fitness is that fast and slow movements and jumps are intertwined. The cardiovascular system is therefore activated and challenged in the beginning, but is allowed to regenerate briefly in the quiet phases. This constant alternation between stress and relief makes Jumping Fitness a first-class cardiovascular workout. As with other endurance and coordination training, this only works if you train at a level that corresponds to your fitness level. Home training is ideal for this, because here are no co-trainers that you can easily get carried away with, and which may strain your own body beyond its performance limits.

Tip: It is best to train barefoot or with non-slip socks, which are available here.

Jumping fitness at home: you need to be aware of this

  1. Before you buy, think about where you want the fitness trampoline, and choose the size according to the space you have (the more freedom of movement, the better)
  2. Make sure the home trampoline jump mat is attached to elastic cords. Not only are they quieter than springs, they also do not get tired so quickly.
  3. Think of the other occupants of the house. A non-slip athletic mat under the trampoline can alleviate and ensure peace of mind.
  4. Get a DVD with beginner exercises. This makes it easier to get used to.
  5. Do not overdo it on the first few sessions. Start slowly.

According to doctors, spring fitness is not an option for pregnant women. Especially because the pelvic floor is very stressed during pregnancy and already has the hands full. Heavy lifting is therefore just as counterproductive as sports that involve jumping. People with pacemakers should at least be careful. If you are unsure, it is best to consult your family doctor.

Although a fitness trampoline has little or nothing to do with a sumptuous garden trampoline: the mini versions are also fun for the whole family. Some manufacturers have developed special mini trampolines for children. ONE Model with integrated ball pit is available here. Important: These children’s trampolines are usually only tested and approved up to a weight of about 50 kg.

Sources: “acefitness.org”; “trampolin-profi.de”; “barmer.de”; “jumping.fitness”

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