7 Secret Benefits Of The Trampoline Workouts Celebs Can’t Get Enough Of
Trampolines may incite flashbacks of childhood days bouncing in the backyard, but did you know that they are also beneficial workout tools? Trampoline workouts, which are sometimes referred to as “rebounding,” involve doing aerobic exercise on a mini-trampoline. (Sounds like fun, right?) Now, you may be wondering about the secret benefits of trampoline workouts and would like to get started on your jumping adventure as soon as possible. We did the hard work for you and have the scoop on why this type of exercise is so beneficial to the mind and body.
This type of workout, which can be done right at home or in the studio, is so amazing that it has become a go-to among celebrities such as Eva Longoria, Gisele Bündchen, Cindy Crawford, and Goldie Hawn. As a matter of fact, some of your favorite winter Olympians, such as Shaun White and Chloe Kim, even use trampolines as an important part of their training.
Trampoline workouts not only are enjoyable, but they also come with a laundry list of benefits that can help boost both your physical and mental health. From having the ability to increase bone mass, to being a great way to lose weight, here are 7 secret benefits of incorporating this unique workout into your routine.
1. It’s easier on your joints
If you’re looking for a high-energy workout that isn’t hard on your body, then you’re in luck. “The major benefit of using a trampoline for exercise is that it’s a tool that is inherently low impact, but allows you to execute a dynamic high-intensity workout,” shares Aly Giampolo, co-founder of the NYC-based bounce and sculpt studio, The Ness. Giampolo points out that many high-intensity workouts—including those such as HIIT and dance cardio—are high impact, which can be taxing on the body. Giampolo shares that since the trampoline mat is soft and connected to its frame by springs or elastic cords it has to give. (Giampolo recommends opting for a trampoline with elastic cords!) “That [takes] the pressure off your joints and allows the trampoline to absorb the weight of your landing instead,” she says.
Because of its low impact nature, Giampolo shares that these workouts can be done as often as you’d like, and that coupling them with strength training workouts would be ideal. “Because strength training is equally as important as building cardiovascular endurance, I’d suggest pairing it with a low impact sculpt workout like the ones we offer at The Ness,” she adds.
2. It’s more efficient than running
Need a great cardio workout, but find that running just isn’t for you? No sweat! Trampoline exercises are not only great cardio, but they’re also more efficient than running.
Research reveals that, when compared to running, trampoline workouts are a whole lot more effective when it comes to decreasing fat and increasing maximum oxygen consumption. Giampolo explains, “In just ten minutes on a trampoline, you can burn the same amount of calories and build the same amount of cardiovascular endurance as you would in thirty minutes of running.”
3. It can increase bone density and muscle mass
After the age of 50, bone loss often occurs, which can put you at a higher risk of developing osteoporosis and osteopenia. Trampoline workouts can help prevent this by increasing bone density. “Trampolining has been shown to increase bone density and muscle mass,” says Reda Elmardi, registered dietitian, certified nutritionist, Certified Strength and Conditioning Specialist Trainer, and owner of The Gym Goat. Because of this, research also highlights that mini-trampoline workouts may be especially “valuable and safe” for older individuals who are looking for an exercise routine.
(Tip: If you, or someone you know, is interested in mini-trampoline workouts, but may want more support when starting out, support bars can be installed right onto the trampoline until you get more comfortable bouncing alone.)
4. It’s great for weight loss
Not only are trampoline workouts wonderful for our bones and joints, but they also are a great tool for any weight loss goals. “Trampolines are great cardio machines that can help you burn a ton of calories while having fun at the same time,” says Elmardi, “If you jump for 30 minutes, you should expect to burn around 300 calories.” Elmardi says that for optimum results, trampoline workouts should be done every day, although you can still reap the benefits if you do them less, such as twice a week or even just from incorporating them into your workout regimen once a month.
5. It can help improve balance and mobility
Additional benefits of adding trampoline workouts into your exercise mix include improved balance, mobility, and decreased fear of falling. “These are critical as we age, and as part of a fall prevention program,” says Erin Mahoney, NASM-CPT, fitness expert, textbook author, and founder of EMAC Certifications. Because of this, trampoline exercises are a perfect form of fitness for a wide range of ages.
6. It can improve your mood
Trampolining is for sparking joy. (After all, exercise has been proven to relive stress, release endorphins, and give you a solid mood boost!) Mahoney shares that research shows that a high level of enjoyment is created from trampoline workouts, while providing improved functional fitness along the way. “Most functional fitness programs include this in a workout as a form of plyometrics,” states Mahoney, “However, most plyometric exercises are taxing on the joints, making it difficult for people to find both mastery and enjoyment. So, the trampoline offers a solution to both.”
7. It can help lower blood pressure
Feeling stressed? Get jumping! Jumping on a trampoline has also been found to help lower blood pressure. In one 2016 study, researchers observed 18 overweight women for 12 weeks who incorporated mini-trampoline training into their lives. After the 12 weeks were up, researchers found that they not only showed a significant improvement in body composition, such as fat mass and lean mass, but also had a significant decrease in both systolic and diastolic blood pressure. Because of this, researchers discovered that trampoline workouts can have a great effect on a person’s overall health and may be especially helpful for certain groups, such as individuals who are overweight.