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The Benefits of a Trampoline Workout & Rebounding

The AHA! Team — Wed, 03 Sep 2025 05:23:54 +0000

Kyra Oliver via Dr. Axe – Many people first fall in love with trampolines as children, but did you know that a trampoline workout can benefit adults just as much as trampolines bring joy to the little ones? It’s true. In addition to being fun, a trampoline workout, also known as rebounding, has many great health benefits — particularly for your lymphatic system. For instance, did you know that rebounding can burn more calories than walking or jogging? Or that it’s a great way to work your major muscle groups because it allows you to work them through their full ranges of motion? Or that it’s downright fun?! A trampoline workout can also strengthen your body while detoxifying the cells within it. Plus, it’s a low-impact exercise option that’s very easy on the joints — something running can’t match. While you may think the type of large trampolines you seen in backyards may be a bit much, there are small versions that can fit right in your living room and are easy to store. So get ready to jump around and improve your health all at the same time. Read on to learn how to do a trampoline workout and how exactly it strengthens the body. What Is Rebounding? Trampoline and tumbling exercises have been around for a very long time and can be traced to archeological drawings found in ancient China, Egypt and Persia. The firs modern trampolines were developed in 1934 by George Nissen and Larry Griswold at the University of Iowa, according to the official website of the Olympics. Trampolines were originally used to train astronauts and as a training tool for other sports, such as acrobatics, tumbling, diving, gymnastics and freestyle skiing. Eventually, trampolines became so popular to the point of becoming a sport in the Olympic Games. The first Trampoline World Championships took place in 1964, and trampoline was first recognized as a sport in the U.S. in 1967. The double mini-trampoline competition was added in 1978 and began as two individual mini trampolines, separated by a small table covered by a mat. Later, a one-piece unit was developed by Bob Bollinger and is used today as the official equipment for that event. Trampolines have become useful in the understanding of gravity and its effects on exercise. The Journal of Applied Physiology recorded a study by NASA in 1980 on rebounding by testing eight young males ages 19–26. The goal was to understand body acceleration distribution and its relation to how it was created. Here’s what the researchers concluded: The results indicate that, for similar levels of HR and VO2, the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running, a finding that might help identify acceleration parameters needed for the design of remedial procedures to avert deconditioning in persons exposed to weightlessness. Trampoline Workout Benefits We all know there are many benefits of exercise, but what are the benefits of rebounding, specifically? Let’s explore. 1. Easy on the Joints Working out on the trampoline, or rebounding, has way less impact on the joints, soft tissue and skeleton. Due to how a trampoline is made, most often using either springs or bungee bands, it absorbs much of the impact at every bounce. G-force The NASA study previously mentioned notes that there seems to be more balance of pressure or force, known as G-force, when on the trampoline. Pressure is more evenly distributed at the ankle, back and forehead when rebounding, whereas when running, the pressure is mostly all placed on the ankles, often causing more frequent injury. That means simply switching to a trampoline workout routine can help naturally reduce joint pain and help you avoid common running injuries. 2. Strengthens Cells and Improves Cardiovascular Development A trampoline workout can provide impressive aerobic exercise benefits by strengthening the heart. When tested, the work required to perform trampoline exercise at equivalent levels of effort was significantly greater while on the trampoline than while running. Increase oxygen uptake When oxygen reaches our cells, it helps strengthen them and provide the ability to endure more exercise efficiently, and because the body is able to increase oxygen uptake when rebounding, versus some other physical activities, it’s possible to get a much better workout. Rebounding can increase oxygen uptake because more oxygen can reach the cells due to the gravity changes that occur when bouncing. In some studies, when testing on the treadmill, the ability to uptake more oxygen was greater when on the trampoline. This could allow participants to perform exercise for longer periods of time. Effects of daily short bouts of trampoline exercise A study regarding the effects of daily short bouts of trampoline exercise during eight weeks on the pulmonary function and the maximal oxygen uptake of children with cystic fibrosis was reported by the International Journal of Sports Medicine. Six girls and two boys with cystic fibrosis, 10–13.5 years of age, participated in a prescribed exercise program on a mini trampoline. The training consisted of three short rounds of trampoline exercise. The study showed that their maximal oxygen uptake (VO2 max) improved during the exercise period. In addition, trampoline exercise programs are suggested as other types of training to add in order to avoid monotony in the training for many patients. 3. Can Improve Immune System Function Due to Lymph Flow Rebounding can lead to increased lymph fluid circulation, which helps boost the immune system by providing a greater white blood cell activity. The lymphatic system is part of your circulatory system and transports a clear, colorless fluid, called lymph, that flushes toxins from your body. It’s believed that there is an increase in the circulation of this fluid when the lymphatic valves are opened during a change in gravitational pull. This particular change occurs upon the moment you land on the trampoline, thanks to gravity. Then, upon leaving the surface, the lymphatic valves are opened. The increased G-force g that occurs when you land causes a surge of lymphatic drainage, which improves circulation and, therefore, may help detoxify your entire system. 4. Helps with Balance Another study reported by the U.S. National Library of Medicine cited the effects of different types of exercise on postural balance in elderly women. These exercises can help prevent functional limitations due to aging, therefore reducing the risk of falls. This study aimed to evaluate the effects of three different exercises: mini trampoline, aquatic gymnastics and general floor gymnastics. Seventy-four physically independent elderly women were randomly assigned to three intervention groups. Each group performed physical training, including cardiorespiratory, muscular strength and endurance, flexibility, and sensory-motor exercises, for 12 weeks. To determine the effects on each intervention group, postural balance tasks were performed. The study concluded that there were significant improvements in the postural balance of elderly women after 12 weeks of training and ultimately provides further evidence that exercise, like a trampoline workout, that includes balance postures can promote health in elderly women. 5. Builds Physical Strength, Muscular Development and Proprioception for Athletes Rebounding is often said to improve physical strength and muscular development as well as proprioception, which is the ability to sense the position, location, orientation and movement of the body and its parts. A study published in the International Journal of Preventative Medicine randomly divided 20 patients with Parkinson’s disease “into two equal groups of weight-bearing exercises and rebound exercise with no significant differences in age, weight, and height.” They compared results on range of motion, proprioception and quality of life after eight weeks. The researchers found that both groups saw significant improvements in all three areas, but the improvement rate was greater across the board in the rebounding therapy group. How to Choose a Good Rebounder Because many injuries can occur while on a trampoline, it’s critical that you don’t go the cheaper route because cheaper trampolines tend to break or malfunction, causing injury. They also can lack the support needed to be effective. It’s important that your rebounder has at least 32 springs that taper at the end. This provides the proper flexibility and a more even bounce. Steel construction lasts longer, too. Some models offer support bars, which may be useful, especially for beginners or the elderly. How to Start Using Your Rebounder Rebounders, or mini trampolines, can be used almost anywhere indoors or outdoors. Remember to start slow with small jumps, and make sure you get used to the equipment before you increase to bigger jumps. A trampoline workout is one idea for burst training at home. You can include some traditional exercise, such as jumping jacks, to get you started. Rebounding is a great low-impact exercise that’s fun and different. In just 15–20 minutes a day, you can burn calories, gain muscle strength and enhance your balance while improving your immune system — and helping turn on the afterburn effect. Trampoline or Rebounding Workout Time: 20–45 minutes, depending on number of sets performed Warmup: Basic Trampoline Bounce The basic bounce can tone your quads, glutes and calf muscles. Stand on the mini trampoline with your feet shoulder-width apart. Relax your arms and shoulders but with a slight bend at the elbow. Lightly bounce up and down while keeping a slight bend in the knees. Your feet should come just a few inches off the trampoline. Repeat 20–30 times. Rest for 15 seconds, and repeat two more times for a total of three rounds. Main Set: Jumping Jacks A classic, this gets your heart rate up while engaging the inner and outer thighs. Standing with feet together, jump out while extending arms out, up and overhead. Then return to the starting position, and repeat. Perform 30–45 jumping jacks. Planks This plank exercise variation works your entire core. Start in plank position with your forearms in the middle of the trampoline and your feet on the floor (unless your trampoline is large enough for your entire body). Hold the plank position for 20–30 seconds. Release for 10 seconds, and repeat three to four times. High Knees This is a great exercise hack that gets your heart rate moving while working your core muscles. Stand with feet hip distance apart. Raise your right knee, return to start, then raise your left knee. Once you feel comfortable, begin doing it as if you are running in place. Repeat 20 times (one on each side counts as one full rep). Planks to Pushups Advanced Move This exercise works your entire core and provides some upper-body strength in the arms and chest. Keeping abs fully engaged, start in plank position with your forearms in the middle of the trampoline and your feet on the floor (unless your trampoline is large enough for your entire body). Transition to your hands one arm at a time, then do a pushup and return to your forearms for another plank. Make sure that your abs are engaged the entire time. Do this exercise for six to 10 reps. Trampoline Squats Wondering how to strengthen your core? Well, this exercise requires you to engage your core muscles. It strengthens glutes and quads as well as your core if properly engaged. Stand on the mini trampoline with your feet shoulder-width apart and arms at your sides. Jump up, and land in a squat position with your knees bent, butt back and thighs parallel to the ground, like sitting down in a chair. It may be helpful to place your arms straight out in front of you for balance. Return to the starting position, and repeat 15–20 times. At first, you may want to take it slow. Once you have mastered the exercise, you can begin to do it a bit faster with continuous movement similar to a jump squat that you would do on the ground. Repeat the entire set three to four times or as best as possible. Precautions It’s extremely important that children are always supervised when on a trampoline of any sort. The condition and quality of trampolines are critical in preventing injuries. Because there...

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Immune-Boosting Home Exercise Plan – No Equipment Needed

AHA Publisher — Mon, 20 Apr 2020 07:00:18 +0000

Dr. Don Colbert – As “stay at home” orders continue for most of the country during this COVID-19 pandemic, it’s vital that we all take care of our bodies. We’ve discussed many ways to eat for your best immune function. But, did you know that exercise is also vital for a healthy immune system? Here, we discuss how exercise helps and an easy immune-boosting full-body home exercise plan. You don’t need equipment, just 20-30 minutes per day, 5 days per week. How does a full-body home exercise plan help immune function? It can: Reduce system inflammation, allowing the immune system to fight viruses and bacteria more efficiently (1) Reduce any high blood sugars, which are associated with higher incidences of infection Lower the risk of obesity and diabetes, both of which are associated with more disease What’s more, if you’re able to take this easy plan outside in your yard or a park (alone), you’ll also get the amazing mood-boosting benefits of outdoor exercise (2). Immune-Boosting Full-Body Home Exercise Plan This simple plan uses 5 different exercise moves, designed to work your upper body, core, and lower body. It also combines both body-weight strength training with varying intensities of cardiovascular exercise. It’s great for your heart (3), brain, and whole body. Of course, only partake in an exercise that you are healthy enough to try. Talk to your doctor if you have concerns. 1. PLANKS Start with planks. Planks have been shown to tone and condition your core and glutes, including the transverse abdominals. Having a strong core can reduce back pain, improve full-body muscle coordination, and reduce knee and leg injury. To perform a Straight-Arm Plank: Plant hands directly under shoulders (slightly wider than shoulder-width) like you’re about to do a push-up. Keep toes on the floor and squeeze glutes to stabilize your body. Your legs should be activated. Do not lock or hyperextend your knees. Look at a spot on the floor about one foot beyond your hands to neutralize your neck and spine. Your body should be straight and your head should be in line with your back. Start by holding this position for 20 seconds, increasing time as you become more comfortable. But, don’t compromise the posittion or let your hips sag. Keep core tight and body straight. Forearm Plank: If you’d like to try the forearm plank variation, simply place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together. Side Plank: Lie on your side with one leg stacked on top of the other, then prop your body up on your hand or elbow while keeping feet stacked. If you are not familiar with the body position for planks, take some time to look them up on youtube, etc. You’ll find many great instructional videos. Advanced Options: 6-Minute Planks: Try planking for 5 minutes per day by starting in the straight-arm plank for 30 seconds, moving to side planks for 15 seconds each, and finishing in forearm plank for 30 seconds. Then, rest 30 seconds. Repeat plank series 2 more times. 2. PUSH-UPS Since you’ve already mastered a plank, the positioning for push-ups is easy. Start in the same position as a straight-arm plank, keeping your body straight as a board. If needed, drop your knees to the floor rather than staying up on your toes. Keep your body straight in either position. Your hands should be shoulder-width apart, or a little bit wider, fingers splayed. Then, bend your elbows and lower toward the ground. Continue until you are near the ground, close enough for your nose to touch, and then push back up. If this is too hard to start, lower until your elbows are at about a 45-degree angle. Keep your core engaged and back flat. Do not let your hips sag. Try 5 push-ups to start, and work your way up to 10-20 push-ups at a time. Advanced Options: To take it to the next level, set a goal of doing 50 push-ups per day for the next 30 days. You’ll be astounded at how much stronger you will end than where you began. 3. WALKING LUNGES Next, to continue to work the core and glutes, and add the legs, try walking lunges. It’s easiest if you have space such as a hallway to perform several in a row, but you can use smaller spaces if needed. To do a walking lunge: Start by standing upright with your feet together. Then, take a large controlled step forward with your right leg. Lunge by lowering your hips toward the floor so that your front leg/knee forms a 90-degree angle and your back leg/knee lowers towards the floor (but not touching) bending in its own 90-degree angle. Your front leg knee should be directly above your foot. Press your right heel into the ground. Then, push off with your left foot and bring it forward in a large, controlled step, repeating the same motion with your left leg forward. This is 2 lunges. Advanced Options: To add more calf work, raise up onto your toe between lunges. You can also increase the difficulty of walking lunges by adding 5 to 8-pound weights in each hand. 4. MOUNTAIN CLIMBERS Mountain climbers are a great way to work your upper body, core, legs, and heart. To do mountain climbers first get into a straight-arm plank position. Distribute your weight evenly between your hands and your toes. Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment. Then, pull your right knee into your chest as far as you can. Next, switch, pushing your right knee back to the original position and bringing your left knee to your chest. Essentially, your running in a plank position. Start with 30 total mountain climbers (15 with each knee). Work your way to 50. Advanced Options: As you progress, try doing 100 mountain climbers (50 with each knee) at a time. You can also add high-intensity intervals by slowing to a moderate pace for 10, and then increasing to high intensity for 10, and repeating. 5. RUNNING IN PLACE OR JUMPROPE Next, stand upright and engage in 5 minutes of running. If homebound, try running in place. If you’re able to get outside and walk (at a fast pace), jog, or run, this is even better. Or, if you have a jump rope (or most any rope) handy, you’ll get a great full-body workout. Try: Indoor running in place: Raise one arm up and lift the opposite foot up at the same time so that your knee comes up to the same height as your hips. Quickly hop from one foot to the other and at the same time swing your front arm back and the other arm forwards and up. For a 5-minute run, consider alternating minute to minute with high-knee running and butt-kick running. Walking, jogging, or running outside: Go out for at least 5-10 minutes. No matter whether your walking, jogging, or running, try using intervals by going at your normal pace (moderate) for 1 minute, and then increasing to high intensity for 1-2 minutes. Jumprope indoors or outdoors: If you haven’t jumped rope in a while, this one will be tough to start but very rewarding. Try 5-10 minutes. Use a standard two-footed hop jump or a running motion jump. Bottom Line Exercise is important for brain health, heart health, and strength. And, while our world is battling COVID-19, it’s important to remember that it’s also good for the immune system. Exercise does not have to be difficult, confusing, or require equipment. There are great exercises, utilizing body-weight, you can do in your own home, yard, or neighborhood. Use these and other great at-home habits to stay strong and healthy. To read the original article click here. For more articles from Dr. Colbert click here.

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