Excess weight is one of the most common problems that humanity has been struggling with for centuries. Back in the 19th century, Lord Byron exhausted himself with hour-long runs, wearing a thick suit for better sweating. These days, weight loss programs are offered by gyms and fitness clubs.
And yet, at the height of the summer season, the number 1 sports discounter “World of Sports” receives streams of letters asking how to get rid of the maximum number of kilograms in the shortest possible time.
We answer! One of the most
- safe
- useful
- effective
Ways to do this include trampolining, which we will discuss on this page.
An hour-long workout on a trampoline for weight loss (according to World of Sports experts, as well as from the point of view of many sports doctors in our country, near and far abroad) is more productive than an hour-long run or similar duration exercises in the gym. Trampolines, presented in the widest range on the World of Sports online showcases, are suitable for both sexes, people of any age, and also have significantly fewer contraindications than running or barbells.
We are asked:
Is it possible to lose weight by jumping on a trampoline?
Or is it better to choose fitness over trampoline training? We answer: the range of possibilities for destroying excess calories is wide. Someone walks 10-15 kilometers every day and loses weight. Some people exhaust themselves with long hours of training in the gym and also lose extra pounds. Some people run on a treadmill purchased from World of Sports and say goodbye to excess weight. Of course, all of the above methods are good if the training athlete’s nutrition is rationalized.
We do not at all urge you to give up those sports that are more familiar to you. Please! Work out with weights or go for a run. But with the help of trampoline exercises for weight loss, you can speed up the process of “optimizing” your figure. What if it's the other way around? If you are bored with monotonous exercises in the gym, and you want to add an entertaining character to the process of losing weight, then jumping fitness, 9 minutes of exercise which is equal in efficiency to 3 kilometers of running, is created for you.
Jumping fitness effect
- calories and extra pounds go away
- good mood grows by leaps and bounds
- immunity strengthens.
And that's not it. Let's find out more!
Why is jumping so effective for losing weight?
When jumping, the whole body is exposed to shaking. Blood circulation accelerates - the body receives a large influx of oxygen, which starts the process of fat burning and cellulite elimination. When running, swimming, skating and other sports, the body is not subjected to such strong shaking, which means the blood in the body circulates more slowly and oxygen is supplied in less volume.
When jumping, even under conditions of strict training with precise execution of the exercises, a person experiences joy and his mood rises. This is due to the release of adrenaline.
And the released hormone of joy relieves fatigue and depression.
What is jumping fitness and how is it useful?
The question of what it is can be answered unequivocally: the art of losing weight on the fly! Not in running, not suffocating under the weight of a hundred-kilogram barbell, not in despondency caused by the monotonous pressure on the ellipsoid pedals, but in jumping. If you like - with the performance of intricate acrobatic elements a la somersault forward or back.
You shouldn’t take trampolining exercises solely as an opportunity to lose extra pounds. The benefits of jumping sports (or jumping fitness - this is the foreign name for this type of sports activity) are much more significant than just “weight loss”.
Yes, those who set themselves the only goal of “getting their figure in order” can be sure that a month after high-intensity exercise (5 times a week for 1 hour each) they will lose up to 10 kg. Let us repeat: this effect is possible in combination with a reasonable diet, because by eating a couple of kilograms of fatty kebab at night you will not only not lose weight, but will also gain it, even if you run marathons every day.
But, as they say, “not by one weight”! Jumping fitness is a unique method of cleansing the body of waste and toxins that come out with sweat and a multiply (15 times) increased lymph flow. Fitness classes on trampolines slow down the aging process. And this is not a publicity stunt at all.
Antioxidants, the most important substances for preventing premature aging, are indeed produced during jumping in both men and women. Metabolism also accelerates, which plays a special role in maintaining a youthful and slender figure at any age.
The condition of the cardiovascular system improves. Stimulated blood circulation helps to avoid early strokes and heart attacks. The cells are enriched with oxygen, and, consequently, the complexion and skin in general improves.
Have you or your child ever gotten motion sickness on public transport or in a car? Trampoline training for weight loss will help you become an “astronaut” with an impeccable vestibular system. You don't want your child to have flat feet? Let's go to the trampoline! This is excellent prevention.
Do you feel like you get tired very quickly at work? Endurance during trampoline training increases significantly. Is life no longer fun? Jumping sports and jumping fitness are not just exercises on a trampoline for weight loss, but a method of producing endorphins!
Let's jump! And we enjoy life as in our youth!
Who can do it?
Jumping on trampolines is suitable for people who want to add variety to their fitness training. Trampoline exercise is suitable for men, women and even children .
There are special training programs for children from 3 years old. This sport will improve your health and help develop endurance.
For adults, jumping is a pleasant and fun way to strengthen bones, the cardiovascular system, and also improve weight . Some fitness clubs offer classes for the whole family. Even older people, in the absence of contraindications, can attend such training.
Fitness on a trampoline at home - pros and cons
Misconception No. 1 - they say that training on a trampoline for weight loss can only be done on the streets, in open areas where these useful sports equipment are installed, in specialized sports institutions (fitness - in the country, in the territory of a country house, where the equipment purchased in the "World" is installed in advance Sports" trampoline.
Trampoline classes can take place where, it would seem, there are no conditions for this - in the realities of an ordinary city apartment! Our range of modern trampolines include portable jumping devices that can support users weighing up to 120 kg. Buy it and... jump to the ceiling not in a figurative, but in the most literal sense of the word.
What are the benefits of trampoline exercises for weight loss at home? Exactly the same as from classes in other places. An hour-long workout can help you lose more than 1,000 calories. There is an accelerated elimination of toxins and impurities. There is an intensive process of production of antioxidant substances that slow down the aging process.
Fat melts on the legs, buttocks, thighs, melts with every day of training. You significantly improve your coordination of movements. In addition, you can get rid of the so-called “orange peel”. This is what cellulite is called by those who dream of getting rid of it. By giving a trampoline to a child whose vestibular apparatus is not sufficiently developed, you are offering your child not just a toy for jumping up, but a sports equipment that can turn him into a “little astronaut” while practicing jumping on a trampoline.
After working out on a trampoline, children and adults complain of pain in the back, legs, neck, and stomach. Many mothers (often fathers) are frightened by this effect, deciding that jumping fitness is contraindicated for their child. This is absolutely not true. Pain in these areas of the body is natural for adults and children who have not previously engaged in sports. Trampoline classes - fitness! And after a workout or a visit to a fitness club, the body always “aches” pleasantly. Don’t worry, the pain will go away, and suddenly sore legs, back and abs will become strong and strong.
Now I would like to touch on issues that can be classified as disadvantages. Training on a trampoline for weight loss can indeed end quite sadly. But this is due to violations of safety regulations. They begin where the process of installing the trampoline, which we described in one of the previous articles, takes place. If key components and connections are assembled incorrectly, the risk of structural collapse is very high.
But even if everything is fine, while doing exercises on a trampoline for weight loss, you can get injured if you violate safety precautions - jump not in the center, but on the edge of the trampoline, without controlling the trajectory of movement along the jumping surface. Very often, children left without adult supervision suffer injuries of varying severity.
Many indoor (compact) trampolines are offered without an enclosing safety net, which can help protect a child from injury. And please, do not leave your son or daughter unattended when your child wants to jump on a trampoline without a protective net. Having missed the jumping surface, he or she can forget about the very useful hobby of jumping fitness for a long time, ending up in a cast for a long time.
Another disadvantage (and a very significant one!) is the lack of a coach. Train on a trampoline in the presence of loved ones or friends who can not only share the joy of jumping fitness, but also assist in providing first aid.
How can a trampoline help you lose weight?
In the minds of most people, a trampoline is a device located in the gym for jumping and performing various tricks. Experts say that exercising on this apparatus not only brings pleasure and causes a surge of joy (who wouldn’t want to fulfill a childhood dream and jump to their heart’s content), but also allows you to effectively lose weight.
And given the fact that there are mini-trampolines on sale that can be installed at home, such workouts can become fundamental in solving the problem of excess weight.
Of the obvious advantages of trampoline jumping, three main ones are worth highlighting:
- proper execution of exercises is a combination of cardio and strength training; during the session, all muscle groups are worked out;
- in 1 hour of intense training you can burn up to 900 Kcal, but we are only talking about jumping, and not about warming up before class;
- While jumping on a trampoline, coordination of movements develops and in the future this will help you master snowboarding, alpine skiing, rollerblading, and skating.
Considering these three advantages, we can conclude that training on a trampoline will definitely help you lose weight. Moreover, it will proceed easily and even fun. Many people literally have an aversion to gyms and monotonous exercises, but here they can have a blast.
By the way, such an emotional mood also plays a big role in losing weight, because if a person especially likes some activity, then he will do it not under duress, but at will and much more often, as required.
It is also interesting that basic jumping on a trampoline begins to be possible within 3-4 workouts, even for people who are very overweight and have a complete lack of any experience in physical activity, which will push them to great achievements.
We recommend reading about fitness for beginners to lose weight. From the article you will learn about how to organize and create a training program at home, effective exercises for women and men. And here is more information about whether it is worth choosing boxing for weight loss.
What exercises are best to include in your workout?
We dare to competently assure you: the range of exercises that should be performed on a trampoline for adults and children, men and women, can be no less diverse than a strength training program in the gym. But there are exercises recommended specifically for those who are starting to practice trampolining for the first time.
Start with warm-up and preparation. You should not treat a trampoline purchased to improve your figure solely as entertainment. Think of it like a sports machine, where you can lose up to 1000 calories per hour of intense training, and in a month lose 10 kg.
Trampoline training for weight loss is preceded by jumping rope. This greatly helps prepare the leg muscles for long-term exercise. So, just a few minutes of jumping rope. A long rest, and then - welcome to the trampoline!
The first exercise is performed with the arms extended at the seams. Jump for 5 minutes and as you move up, raise your arms to the ceiling or sky. Purpose of the exercise? Very simple. You need to learn to keep your balance.
The next exercise during trampoline fitness classes will be more difficult. All the same! Almost! Jumping up with arms raised. However, now you need to try to do the splits. That is, at the moment of landing, stand not on closed legs, but on standing ones at a distance from one another, then group yourself and try to jump up from this position, closing your legs in motion and... landing on the splits again.
This exercise will help you burn significantly more calories!
Jumping on all fours? I'm not kidding. Push off the trampoline with your knees and elbows and fall... straight onto your stomach. And then take the starting position again and fly up as far as possible. Very tiring! Is not it? But for those who want to lose weight in a short time, it is useful, and even necessary.
Jumping with knees raised. Have you already learned to keep your balance? In this case, it is very important to diversify the trampoline exercises for weight loss by jumping with knees raised. The arms remain extended along the body. Initially, this exercise will seem very difficult, but it helps to provide you with strong abs and strong legs.
These four exercises are enough to see results in a month. We sincerely wish you good luck, and finally we would like to touch on a very important topic.
Example of jumping fitness exercises
Jumping from foot to foot, wide stance
Jumping in place, feet hip-width apart
Jumping apart
Jumping forward backwards, feet shoulder-width apart
High knee lift
Trampoline lunges on each side
Jumping with alternating legs
Twist, body twisting jumps
Jumping with legs thrown out to the sides
Running with high knees
There are many exercises in this area of fitness. There are a number of both jumping movements and exercises for developing balance. You can select the load yourself. You can combine any exercises with each other, the main thing is not to stand still, move constantly.
Contraindications
Marvelous! But very often, women who are preparing to become a mother come up with the idea of maintaining their physical shape through fitness classes on a trampoline. They say that this particular sports exercise machine is recognized as “gentle”; you can do “absolutely everything” on it, as the advertisement tells us. No and no again.
Trampoline jumping and jumping fitness classes are strictly prohibited at any stage of pregnancy. This can cause premature birth and even miscarriage. There is special gymnastics that is indicated for expectant mothers and should be done under the supervision of a doctor.
Those who have recently undergone surgery should not approach the trampoline. This kind of intense training is excluded for people who have experienced a serious injury (until full recovery from it). Do you have hypertension or tachycardia? The trampoline should be used with extreme caution (without setting a weight loss goal) or not used at all.
Trampoline exercises are contraindicated for people suffering from acute central nervous system disorders or epilepsy. Those who have been diagnosed with osteoporosis should not engage in jumping fitness. Do you have any doubts – is it worth buying a trampoline or not?
to your attending physician! And, if you get his consent to jumping fitness, go ahead to a new and beautiful figure, as well as great health.
How to choose a device for classes?
At home, you can install a sports mini-trampoline for adults, which is small in size and easy to assemble and disassemble. You need to choose this sports equipment according to the following recommendations from experts:
- the optimal size of a trampoline for practicing at home is 3 m in diameter, but you can take a smaller one (2 m or 1.5 m);
- In terms of strength, a metal frame (aluminum or steel) is best; for an adult, the pipe thickness should be at least 42 mm;
- a standard trampoline for home exercises can withstand a load of 100 - 120 kg, this point must be taken into account, otherwise injuries cannot be avoided;
- there should be neither many nor few springs: with a projectile diameter of 1.5 m there should be 48 pieces, more - 80 pieces.
If you plan to conduct classes in an apartment, then you should take care of the peace of the neighbors below and purchase a special noise-proof mat. And for the convenience of performing exercises, a special support handle will be useful, with which even beginners can perform complex jumps.
If we consider the rating of manufacturers of this sports equipment, “Happy Hop”, “Springfree”, “Hasttings” stand out here. The products of these brands are highly durable, safe and have an average cost.
Watch this video on how to choose a trampoline for fitness:
Prices for classes
The cost of training depends on the time of attendance and the format of the lesson.
For example, in Moscow individual lessons with a trainer will cost 1500-2000 rubles. The price of group classes varies between 800-1000 rubles. .
In St. Petersburg, a one-time visit to classes will cost 600-900 rubles . Some clubs offer discount programs. In addition, you can purchase a gift certificate for relatives and friends .
Fitness clubs offer various training programs accompanied by vibrant music. A trainer will help you choose the right intensity of exercise; he must take into account the physical fitness, age and health status of those involved .
Trampoline jumping is offered by many fitness centers in Moscow and St. Petersburg.
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Jumping in Moscow
- At the trampoline club Flip and Fly Moscow you can practice from 7.30 am to 01.00 am. are offered depending on the level of training. There is also a mother and baby program, this format involves joint training between parents and children.
- Another interesting establishment is the network of trampoline arenas Just jump . The chain of establishments also operates at night. In addition, the nightly rate is much cheaper.
- You can also work out on a trampoline in the I-jamp center not far from the Yugo-Zapadnaya metro station. This establishment is open only until 23.00 , so you won’t be able to enjoy jumping after midnight.
Jumping in St. Petersburg
- There are trampoline centers in St. Petersburg. For example, the Jupmp sports and entertainment club on Cheliev Lane offers trampoline training for adults and children. There are trampoline complexes with foam pools. For the little ones there is a special area with educational games. After an intense workout, you can refresh yourself in a cafe.
- Another exciting place for trampoline jumping is Bump club. Both professional and amateur athletes participate in this club. Professional trainers offer fitness and acrobatics classes on trampolines.
- master such a popular sport as jumping at Trampoline Park No. 1 on Pulkovskoe Highway. You can perform exciting exercises under the guidance of an experienced mentor; mini-group classes and individual training are provided. The center is open from 10 a.m. to 10 p.m. Here you can not only jump to your heart's content, but also learn professional acrobatic tricks.
