All in all, losing weight with trampoline jumping is possible, and with the right amount of time and discipline, you can even use trampoline exercises to lose belly fat. According to a study sponsored by the American Council on Exercise , mini-trampoline mini-trampoline workouts can be just as effective as running.
The study, which tested 24 college students on their fitness levels, found that, during a trampoline workout, women burned an average of 8. To put that amount in perspective, the American College of Sports Medicine recommends burning to calories per minute workout, which comes out to around 6. The amount of energy expenditure during the minute, full-body trampoline workout can be likened to running 6 mph on flat ground or biking at 14 mph.
Why Consider Trampoline Exercises?
Participants in the American Council on Exercise study found trampoline jumping to be a fun way to work out and stay fit, but the American Academy of Pediatrics warns of the pitfalls associated with trampoline jumping. In a study, they found that trampoline jumping can carry significant risks, especially for children who can sustain injuries such as sprains or fractures. However, with the right precautions and prevention strategies in place, the risk of injury will be lower.
Read more: Trampoline Facts.
First, Consume Fewer Calories
There are plenty of other benefits to trampoline jumping besides weight loss. Fitness Workouts Cardio Exercises. Lisa Maloney, CPT. According to the American Diabetes Association, it's estimated that In other words, a whole lot of Americans have problems managing their blood sugar. According to a study published in the Australian Journal of Rural Health , a nine-week protocol of rebounding exercise performed three times per week for just 20 to 30 minutes resulted in positive changes to blood sugar markers as well as body mass index in individuals with type 2 diabetes.
A study performed on individuals with normal glucose levels found that a minute bout of high-intensity trampoline exercise effectively lowered blood glucose during and following exercise, providing evidence that rebounding may provide a fun and effective way to control blood glucose levels. If you happen to have either of these conditions, you should work with your doctor to come up with a treatment plan, but regular exercise is almost definitely going to be part of your prescribed program. So if walking outside sounds boring and hitting the gym sounds like a hassle, home-based rebounding exercise might be your answer.
Whether you head out the door for a three-mile run or you jump on a trampoline for 30 minutes, regular exercise of any kind can help lead to changes in body composition and weight loss.
How to Lose Your Tummy With Trampoline Exercises
Of course, you have to be consistent, and it certainly helps if you're consuming a well-balanced, calorie-controlled diet. Calorie burn varies based on weight, age, sex, and body composition, but this means an hour spent jumping on a trampoline could burn roughly calories. That's not shabby when you're trying to lose weight. Middle-aged adults who participated in a day rehab program consisting of exercise on a mini-trampoline experienced improved functional capacity and significantly reduced lumbar back pain.
That's a pretty big deal if you regularly find yourself laid up with serious pain. Just be sure to talk to your doctor before you get started; jumping too much, too high, or without control could just make things worse.
How to Lose Your Tummy With Trampoline Exercises | Live Healthy - fawzyzakhary.com
Don't deny it: Jumping on a trampoline is just plain fun. No one can resist breaking into a smile after being catapulted into the air as if you were flying. Plus, it's good for you—it's a win-win activity for enjoyment and health. Before you head to Amazon and buy the cheapest mini-trampoline you can find, do a little research. As with all forms of cardiovascular equipment, there is an element of "you get what you pay for. Think about these factors before making a purchase:.
As with almost anything, you can find rebounders at bargain-basement and high-dollar prices, so it's up to you to determine your budget before making a purchase. Get exercise tips to make your workouts less work and more fun.
- At-Home Trampoline Workout – 11 Best Trampoline Exercises.
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Sports Med. Mini-trampoline exercise related to mechanisms of dynamic stability improves the ability to regain balance in elderly. J Electromyogr Kinesiol. Effect of six weeks of dura disc and mini-trampoline balance training on postural sway in athletes with functional ankle instability.
Journal of Strength and Conditioning Research. May Competitive trampolining influences trabecular bone structure, bone size, and bone strength. J Sport Health Sci. Rebound exercise: A beneficial adjuvant for sedentary non-insulin-dependent type 2 diabetic individuals in a rural environment. Aust J Rural Health. The American Academy of Pediatrics AAP advises against recreational trampoline use for children due to the thousands of trampoline-related injuries every year.
However, the AAP does not have a position on adult use of rebounders for exercise purposes. Many mini trampolines are built with several safety features, including optional hand rails for additional stability, to prevent injuries. Though some rebounders are advertised to be kid-friendly, they are not designed for children.
To practice safe rebounding, always follow your fitness instructor's directions. If you rebound at home, pay close attention to the owner's manual that comes with your mini trampoline. If you want to lose weight in a low-impact manner, consider rebounding. It is easy on joints and bones, and it has other health benefits.
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To maximize your weight loss, create a caloric deficit in your diet and exercise on your rebounder multiple times per week. Fitness Workouts Cardio Exercises. Lisa Maloney, CPT. Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4, hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings.
Lacey Bourassa. Lacey Bourassa is a freelance health writer based in Southern California. She specializes in fitness and nutrition. Lacey also holds a B. Visit her at WrittenbyLacey.