Do you know the surprising benefits of a trampoline session

Many people fell in love with trampolines when they were children, but did you know that a trampoline workout can be as beneficial for adults as it is for children?

It’s true. Besides being fun, a trampoline workout, also called rebounding, has many health benefits, especially for the lymphatic system. Did you know, for example, that rebounding burns 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 range of motion? Or that it’s just plain fun!

A trampoline workout can also strengthen your body while detoxifying the cells that make it up. In addition, it is a low impact exercise that spares the joints, which is not the case with running. While you might think the big trampolines you see in backyards are a bit too big, there are smaller versions that can fit in your living room and are easy to store. So get ready to jump and boost your health at the same time. Read on to find out how to do a trampoline workout and how it strengthens the body.

Background and history of rebounding

Trampoline exercises exist for a long time. The first modern trampolines were developed in 1934 by George Nissen and Larry Griswold at the University of Iowa, according to the site official of the Olympic movement. Originally, trampolines were used for astronaut training and served as a training tool for other sports, such as acrobatics, diving, gymnastics and freestyle skiing. Eventually, trampolines became so popular that they became an Olympics sport. The first trampoline world championships were held in 1964.

Trampolines have become useful for understand gravity and its effects on exercise. The Journal of Applied Physiology recorded a study done by NASA in 1980 on rebound by testing eight young men aged 19 at 26 year. The goal was to understand the distribution of body acceleration and its relationship to how it was created.

The results indicated that, for similar levels of heart rate and oxygen consumption, the magnitude of biomechanical stimuli is greater when jumping on a trampoline than when running, a finding that could help identify acceleration parameters needed to design procedures corrective measures to avoid the deconditioning of people exposed to weightlessness.

Advantages of trampoline training

We all know the benefits of trampoline training. exercise, but what are the benefits of rebounding, specifically? Let’s explore them.

1. Gentle on the joints

Trampoline training, or rebounding, has much less impact on joints, soft tissues and the skeleton. Due to the way the trampoline is constructed, most often using springs or rubber bands, it absorbs much of the impact with each bounce.

The study from the previously mentioned NASA notes that there seems to be a better balance of pressure or force, known as G-force, on the trampoline. Pressure is distributed more evenly across the ankle, back, and forehead when bouncing, whereas when running, pressure is primarily placed on the ankles, leading to more frequent injuries. This means that simply switching to a trampoline workout routine can naturally reduce joint pain and help you avoid common running-related injuries.

2. Strengthens Cells and Improves Cardiovascular Development

A trampoline workout can provide impressive aerobic exercise benefits by strengthening the heart. In tests, the work required to perform a trampoline exercise at equivalent effort levels was significantly greater on the trampoline than while running. When oxygen reaches our cells, it helps strengthen them and give them the ability to endure exercise more effectively. As the body is able to increase oxygen uptake when rebounding, compared to other physical activities, it is possible to get a much better workout.

Rebounding can increase oxygen uptake because more oxygen can reach the cells due to gravity changes that occur when bouncing. In some studies, when tested on a treadmill, oxygen uptake capacity was greater on the trampoline. This could allow participants to exercise for longer periods of time.

A study of the effects of short daily bouts of trampoline exercise for eight weeks on lung function and maximal absorption of oxygen in children with cystic fibrosis was reported by the International Journal of Sports Medicine. Six girls and two boys with cystic fibrosis, aged from 10 to 13,5 years old, participated in a prescribed exercise program on a mini -trampoline. The workout consisted of three short sets of exercises on the trampoline. The study showed that their maximum oxygen uptake (VO2 max) improved during the exercise period. In addition, trampoline exercise programs are suggested to provide alternative types of training to avoid training monotony for many patients.

3. Improves Immune System Function Through Lymphatic Flow

Rebounding can lead to increased circulation of lymphatic fluid, which helps to strengthen the immune system by providing greater white blood cell activity. The lymphatic system is part of your circulatory system and carries a clear, colorless fluid called lymph, which flushes toxins out of your body. It is believed that there is an increase in the flow of this fluid when the lymphatic valves are opened during a change in gravitational force.

This particular change occurs the moment you land on the trampoline, thanks to gravity. Then, when you leave the surface, the lymph valves open. The increase in G-force that occurs when you land causes increased lymphatic drainage, which improves circulation and, therefore, can help detoxify your entire system.

4. Helps with Balance

Another study cites the effects of different types of exercise on postural balance in older women. These exercises can help prevent functional limitations due to aging, reducing the risk of falls. This study aimed to evaluate the effects of three different exercises: the mini-trampoline, water gymnastics and general floor gymnastics. Seventy-four physically independent older women were randomly assigned to three intervention groups. Each group performed physical training, including cardiorespiratory exercises, muscular strength and endurance, flexibility and sensory motor skills, during 13 weeks. To determine the effects on each intervention group, postural balance tasks were performed.

The study concluded that there were significant improvements in the women’s postural balance elderly after 10 weeks of training and ultimately provides further evidence that the Exercise, such as trampoline training, that includes balancing postures can promote health in older women.

5. Boosts physical strength, muscle development and proprioception in athletes

Rebounding is often said to improve physical strength and muscle development as well as proprioception, that’s i.e. the ability to perceive the position, location, orientation, and movement of the body and its parts.

In one study, the proprioception of five healthy subjects was measured by standing on one leg with eyes closed before and after two months of 20 minutes, three times a week, using rebounding. The results showed that the time the subjects could stand on one leg increased by several seconds. These results are very important for athletes, as they help prevent injuries and reduce the number of falls in the elderly, which can lead to complex problems such as hip fractures.

How to choose a good trampoline

Since many injuries can occur on a trampoline, it is essential that you do not choose the cheapest model, as cheap trampolines tend to break or malfunction, leading to injury. They may also not offer the support needed to be effective.

It is important that your trampoline has at least 32 springs that taper at the end. This provides the necessary flexibility and a more even bounce. The steel construction also lasts longer.

Trampoline Training: How to Get Started Using Your Mini-Trampoline or Rebounder

Rebounders, or mini -trampolines, can be used almost anywhere, both indoors and outdoors. Remember to start slowly with small jumps, and make sure you get used to the equipment before moving on to larger jumps. A trampoline workout is an idea for working out hard at home. You can include traditional exercises like jumping jacks to start.

Rebounding is a great exercise that’s low impact, fun, and different. In only 15 to 20 minutes a day you can burn calories, gain muscle strength and improve your balance while improving your immune system – and helping to activate the afterburn effect.

Trampoline or rebound training

Duration: 20 at 45 minutes, depending on the number of sets performed.


Basic rebound on the trampoline

Basic rebounding can tone your quads, glutes, and calves.

Stand on the mini-trampoline with your feet apart shoulder width apart.

Relax your arms and shoulders, but bend your elbow slightly.

Bounce slightly up and down keeping a slight bend in the knees. Your feet should be a few inches from the trampoline.

Repeat 20 to 20 times.

Rest for 15 seconds and repeat 2 more times for a total of 3 sets.

Main Exercise:


It’s a classic, which gets your heart rate up while working the inner and outer thighs.

Standing, feet together , jump with your arms stretched out, up and over your head, pu is return to starting position and repeat.

Do 30 to 45 jumping jacks.


This variant of the plank exercise works the entire core. Start by getting into a plank position, front -arms in the middle of the trampoline and feet on the ground (unless your trampoline is big enough to accommodate your whole body).

Maintain the position of the boards for 20 at 30 seconds. Release for 10 seconds and repeat 3 or 4 times.

High knees

This is a great exercise that gets your core moving while doing work your core muscles.

Stand with your feet hip-width apart.

Raise your right knee, return to start , then raise your left knee.

Once you feel comfortable, pretend to run in place.

Repeat 20 times (once on each side counts as one complete rep).

Plank to push-up

This exercise is work your entire core and strengthen your upper body arms and chest.

Keeping abs well engaged, start in a plank position, forearms in the middle of the trampoline and feet on the ground (unless your trampoline is big enough to accommodate your whole body).

Move to hands, one arm at a time, then do a push-up and back to forearms for a new plank.

Make sure your abs are working throughout the exercise.

Do this exercise for 6 to 12 repeats.

Trampoline squats

Are you wondering how to strengthen your core? This exercise requires you to use your abdominal muscles. It strengthens the glutes and quadriceps as well as the trunk if it is correctly used.

Place yourself on the mini-trampoline, feet shoulder-width apart and arms along the body.

Jump up and land in a squat position with your knees bent, buttocks back and thighs parallel to the ground, as if you were sitting on a chair. It may help to place your arms straight out in front of you for balance.

Return to starting position and repeat 15 at 20 time. At first, it is best to go slowly. Once you master the exercise, you can start doing it a little faster with a continuous movement similar to a jump squat than you would on the floor.

Repeat the entire series 3-4 times or as often as possible.

Risks of trampoline training

It is extremely important that children are always supervised when using any trampoline. The condition and quality of trampolines is essential to avoid injury. Due to the holes between the coils and the main surface, it is easy for young children to get stuck. Never leave a trampoline unattended in the presence of children. Also, always stay in the center of the trampoline to avoid being thrown off the trampoline, which could cause a fall injury. It is best to consult your doctor before performing any new exercise, including trampoline exercise, especially if you suffer from any disease or physical condition.

Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.

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