Jump for my love!

You will find them in most suburban backyards and recreation centres keeping the young ones occupied in a healthy and ‘jumpy’ way. For the older generation, a much smaller version has found its way to living rooms and bedrooms, delivering the same benefits but in a safer way.

In the 1980’s the National Aeronautics and Space Administration (NASA) conducted a study to investigate the effectiveness of trampoline exercise in preventing bone loss and muscle atrophy in astronauts. The NASA study compared the physical effects of treadmill running and trampoline jumping on eight young men. Body acceleration, oxygen uptake and heart rate during different activities were measured, while a competition-style trampoline was used for the study.

The main finding was that ten minutes of bouncing burnt more calories than 30 minutes of running. Additionally, bouncing on a trampoline was found to be 68% more effective than jogging. Other findings included that, when you're on a trampoline and your heart rate and oxygen use are similar to when you're running, the physical stress your body experiences is actually greater – which increases your strength. The study also found when you're bouncing on a trampoline, as long as the gravitational force (G-force) you experience is below 4 Gs, your body uses oxygen more efficiently compared to treadmill running. When running on a treadmill, the force experienced at the ankle is consistently more than twice as much as the force felt at the back and forehead.

In other words: trampolining is gentler on your body than running. Simply, trampoline jumping gives your body the right kind of workout it needs with less energy consumption.

In a nutshell, the researchers found that trampolines are more effective and efficient than running, require less effort than running, and place less stress on joints than running.



Benefits

Many notable benefits of trampolining go beyond what the NASA study showed. These are:

1. Jumping on a trampoline can elevate your heart rate, providing a cardiovascular workout that helps improve your heart and lung health.

2. Bouncing and maintaining balance on a trampoline can enhance your coordination and spatial awareness.

3. Jumping engages various muscle groups, particularly the legs, which can help tone and strengthen muscles over time.

4. Regular trampolining can assist in weight management by burning calories and improving metabolism.

5. Bouncing on a trampoline promotes lymphatic fluid circulation, which can aid in detoxification and boost your immune system.

6. Trampolining has less impact on your joints compared to activities like running, making it suitable for individuals with joint concerns.

7. The repetitive, weight-bearing nature of trampoline exercise can contribute to improved bone density, particularly important for preventing osteoporosis.

8. Physical activity releases endorphins, which can reduce stress and enhance mood.

9. Trampolines can aid in children's physical development, promoting balance, strength, and coordination.



Size matters

The main difference between a trampoline and a rebounder (also called a mini trampoline or fitness trampoline) lies in their size, intended use and bounce characteristics. Trampolines are large, designed for outdoor recreation and trick jumping, while rebounders are compact, designed for indoor fitness and low-impact exercise.

According to science, ten minutes on a rebounder is the equivalent of 30 minutes on many common types of gym equipment. A study by the American Council on Exercise (ACE) also found that a 20-minute trampoline workout routine burns as many calories as running 10 km/h for the same amount of time.

Moving the body up and down with the ability to move in all directions helps stimulate better brain activity. While rebounding, you are moving and exercising every brain cell just as you are exercising each of the other body cells. Regular exercise, including rebounding, can support collagen production, which helps maintain the skin's structure and elasticity.

The movement that is performed in rebounding is a complete cellular exercise that provides the stimulus for a free-flowing lymphatic system that will efficiently drain away the toxins. The rebounding motion firms legs, thighs, abdomen, arms and hips, increases agility and improves your balance.

The gentle detoxification that occurs when you are rebounding encourages fat loss and thus the removal of cellulite. Rebounding is also a natural way of always getting rid of varicose veins.



A word of caution

Those who have spine conditions like degenerative disc disease, osteoporosis, sciatica or a pinched nerve should rather stay away from consistent trampoline jumping. Particularly when rebounding, your spinal tissues stretch and compress concurrently, which can put additional pressure on your discs.

Most fitness professionals recommend that you rebound at least 10 minutes per day. For a more effective workout, gradually increase your bounce time up to 60 minutes. Be sure to take breaks and stay hydrated.

Children under six should not use a trampoline, as they are at higher risk for serious injuries. Additionally, adults should be cautious and avoid trampoline use, especially if they have underlying health conditions or are not physically fit.

While trampoline use can be beneficial for exercise, it also carries the risk of injury for adults, especially if they are not physically fit or have underlying health conditions. Those with conditions like back pain, arthritis, or heart problems may need to avoid trampolines or seek medical guidance before using them. Furthermore, adults may not be as light and stable as children, increasing the risk of falls and injuries.