Trampoline exercise allows for an efficient cardiovascular workout while maintaining a low-impact effect on your joints. Whether you choose a full-sized trampoline or a mini, known as a rebounder, you can run in place without the damage caused by running on pavement. You may benefit from running on a trampoline if you have problems with your knees, ankles or hips. Check with your health care provider before running on a trampoline and follow safety guidelines.
Methods of Running
The benefits of running in place on a trampoline vary according to your method. For example, if you run at a moderate pace with only a slight lift to your knees, you will burn fewer calories than if you run faster and lift your knees as high as you comfortably can. If you only move your legs, you work your lower body and provide little benefit to your upper body. Pumping your arms as you might when running a relay race burns more calories and works your upper body.
Weights
Adding weights increases the cardio benefits of running on the trampoline, according to a study published in the January/February 1995 edition of the “Journal of Cardiopulmonary Rehabilitation.” You have several choices if you want to add weights to your workout. Employ ankle weights to add strength training for your legs. Select hand or wrist weights to increase the upper body workout. If you add weights to your ankles and your hands, you significantly increase the intensity of your workout.
Resistance Bands
Another way to add resistance to trampoline running is to slip the handles of two short resistance bands around two legs of your rebounder or to suspend resistance bands above your full-sized or mini trampoline. The resistance bands work your upper body as you run in place. You can purchase different strengths of resistance bands, which allow you to gradually increase the strength training in your workout. For example, the yellow resistance band provides the least resistance and silver provides the greatest.
Safety Guidelines
Working out on a trampoline can improve your balance, but you may discover that a stability bar is helpful when you first begin. Check the integrity of the springs, mat and frame before getting on the trampoline. Cover the springs and frame to prevent injury and avoid landing on them. Run in the center of the mat. Only one person should exercise on the trampoline at a time. Supervise children on the trampoline to prevent injury and do not allow children under age 5 on a full-sized trampoline. Exercise care when getting on or dismounting from the trampoline.
