Benefits of Jumping on a Trampoline | The Full Body Exercise

benefits of jumping on a trampoline

Many of us are familiar with the idea of rebounding, but may not be aware of the amazing benefits of jumping on a trampoline. Bouncing up and down engages and stimulates every cell of your body to rejuvenate or heal. It has tremendous effects in detoxifying, energizing and strengthening your muscles and bones. It is one of the most efficient ways to tone the entire body and the benefits it derives extend far beyond the physical well-being.

Why should you consider trampoline exercise?

Because trampoline is one of the best form of exercise, easy to manage, suitable for any age and it provides numerous health benefits that no other exercise can provide. With rebounding, there’s no high impact on the body that occurs when jogging or running on a hard surface. Most of the cardiovascular exercises like running and jogging exert the excess pressure on the joints, feet and legs.

But, jumping on the trampoline is easier and more effective because you can exercise for a longer period of time without feeling pressure on your joints and bones of ankles, knees, hips and back. Moreover, studies have found that bouncing on a mini trampoline for about 6 to 8 minutes is as good for you as running a kilometer, but it is easier and a lot more fun.

Trampoline exercises have long been implemented in aerobic workouts, gymnastic coaching and training for freestyle skiing. Eventually it has been listed as an Olympic sport since 2000. Let us discuss the amazing health benefits of jumping on a trampoline that you cannot ignore.

Benefits of Jumping on a Trampoline

Increased Cardiovascular Fitness

Jumping on a trampoline enables you to increase your heart rate and breath rate, thereby improving your cardiovascular fitness. About 20-30 minutes a day moderate-intensity trampoline exercise can have significant impact in improving cardiovascular health.

Young and adults, men and women, home-based inactive individuals, as well as, highly trained athletes – everyone can achieve significant results in cardiovascular fitness with regular trampoline workouts. Rebounding requires the use of several muscle groups, similar to running and jogging with the advantage of less impact on joint and bones.

Extended use of a mini trampoline increases lung capacities, and red blood cell counts. It helps to increase blood circulation, which contributes to strengthen heart muscle, lower blood pressure and reduces blood pooling in veins to prevent chronic edema. Trampoline exercise also increases respiration capacity.

Rebounding and Lymphatic System 

In today’s world, we are constantly exposed to of environmental pollutants and toxins in our food, air and water. One of the greatest benefits of jumping on a trampoline is found in the circulation of lymph fluids.

The lymphatic system is a network of tissues and organs which carry the toxins and flushes wastes out of our body. The rebounding workouts increase circulation of lymph fluid due to gravitational pull, contractions of body’s muscles, and opening and closing of thousands of one-way lymph valves.

This keeps waste products moving, clearing the body of toxins, and improving overall immunity. Rebounding only a few minutes daily can increase your lymphatic functions tremendously. This in turn reduces fatigue and slows down the ageing process.

Low Impact Exercise

When rebounding, the impact is absorbed by the trampoline surface and the risk of injuring your joints, muscle and fibers are reduced. As you bounce, the mat of the trampoline moves with you reducing the shock of landing.

Thus, a trampoline workout has lower level of impact on the bones and joints of ankles, knees, and hips, body’s soft tissues and the skeleton system. Rather, it helps to strengthen the muscles, tendons and ligaments around the joints.

Nevertheless, running, jogging or aerobics involve high impact on a hard surface, which may not be suitable for everyone.rebounding for weight loss

Build Bone Mass and Strengthen Skeletal System

Trampoline exercise strengthens bone density and increases the bone mass. This in turn reduces risks of fractures and helps in prevention of conditions such as osteoporosis (especially among women) and reverse the damage.

It strengthens joints, tendons and ligaments which may also help in reducing the chances of suffering from some forms of arthritis. Because the trampoline pad absorbs the impact of your landing, your bones and joints are protected, as well as, strengthened at the same time.

Increase Cellular Energy

Trampoline exercise increases your metabolism and you will have the effect of the exercise for a longer period of time. It will increase your energy as well as your body’s capacity to use that energy. Exercise on a trampoline improves the digestive system and enables the body to process and absorb nutrients more efficiently.

It also promotes the intestines to pass through the wastes to be released, eliminating constipation. Generally 15-20 minutes rebounding in the morning keeps you energetic throughout the day.

Combat Varicose Veins

Rebounding on a trampoline is a natural way of permanently getting rid of varicose veins. Frequent rebounding increases circulation of blood flow. This can greatly reduce the pressure that your veins have to endure and eliminate the inflammation that comes with varicose veins.

Along with the exercise, drink plenty of water, wear a right pair of shoes and try to maintain a healthy body weight to combat varicose veins.

Can you lose weight by jumping on a trampoline?

Definitely! Trampolining is great for weight loss.

It is a proven way to burn calories and fat, and tone muscles across the body. As a total body exercise, every part of the body receives a workout during rebounding, which promotes burning of calories and fat.

Rebounding also helps increase metabolism, and its effect remains for an extended periods even after rebounding has finished. Regular jumping on a trampoline 15-20 minutes 3 to 4 times a week can lead to significant weight loss.

Is jumping on a trampoline good to reduce body fat, build muscles and relieve pain?

Of course! 

Trampoline workout is a quick way to reduce body fat and build muscle. It firms calves, thighs, abdomen, arms and hips, and improves sense of balance. Regular use of trampoline increases muscle strength, particularly in the areas of the back, spine and the stomach.

This can help to improve postural balance and reduce risks of falls especially among the elderly, which can lead to serious problem like hip fractures. Besides, regular use of a mini trampoline will also firm your skin and increase its elasticity.

Improve the Immune System

The immune system is a defense mechanism against viruses, bacteria, diseases and infection. Trampoline workouts improve the immune system by increasing the action of red bone marrow and supporting tissue repair. Regular jumping on the trampoline helps circulate oxygen throughout the body and increases resistance against colds, flus and other diseases.

Improve Effects of Other Exercises

Studies have shown that combining rebounding with other types of exercises brings better results. For example, an individual who does other types of exercises such as weight lifting and rebounds on the trampoline got better results than if the an person who lifts weights and run or jog.

Improve Balance and Coordination

Trampoline exercise improves balance and coordination. It is a great way to develop your awareness and skills to undertake a series of actionsbouncing, balancing, maintaining the body’s position and preparing for the next movement. This has a positive impact on motor skills, as well as allowing you to control different muscles and limbs simultaneously, which in turn improve balance and coordination.

It is particularly important to prevent fall which may result in a life changing bone fracture or head injury. Over time, rebounding also improves spinal alignment which helps to relieve back or neck pain and recover posture.

Reduce Stress and Strengthen Intellectual Capacity

Rebounding decreases stress hormones and triggers the release of ‘endorphin’ – the body’s feel-good chemicals – that lift your mood and self-esteem. It will help you to relax, reduce your feeling of anxiety and depression and overcome sleeplessness at night. Increased blood flow and oxygen to the brain resulting from frequent bouncing also reinforce mental alertness, focused attention, enhanced vision and faster reaction.

In his book ‘Jumping for Health‘, Dr. Morton Walker studied the positive effects of jumping on stress levels, where he called rebounding “the most efficient form of exercise yet devised by man,”. He also mentioned 30 Specific Anti-stress Benefits of Rebounding in this book. Trampoline aerobics is an enjoyable and gentle promotion of self-healing that can be done in the privacy of your own home.

Karen, a client of Jump Sport quoted the followings while provided her opinion on trampoline exercise (a screenshot provided below) :

Benefits of trampoline for cardio

Rebounding is an easy activity that almost anyone can do and improve fitness levels

Can Be Done by Anyone

Trampoline exercise is fine for all body types. No matter your weight, physical condition or age – you can modify your workout according to your situation and requirements. Trampoline absorbs up to 80% off the stress of your weight-bearing joints, when jumping.

Therefore, using a trampoline is a wonderful option for seniors, physically-challenged and those recovering from accidents or injuries. It’s also a wonderful exercise for those who are out of shape, have been sedentary and are starting a new exercise program. Trampolines are suitable for anyone, can be adjusted to your fitness level and you can do it in the comfort of your home!

Why wait? Start rebounding and see the results immediately.

Bouncing on a Trampoline is Great Fun

You can also do it alone, with your family or in a group. You can do it at home, in the open air or in a gym.  You can do it yourself at your convenience, or take classes under the guidance of expert trainers.

There are so many different types of musical exercises you can do with trampolines – jumping, jogging, and aerobics and so on. The indoor trampoline parks offer many different activities including dodge ball on trampolines and endless bouncing all of which are a fun, as well as, great workouts.

Rebounding is like yoga for cells in your body. You are going to be amazed at how you can stretch your muscles, detox your lymphatic system, strengthen your body and get amazing cardio vascular benefits. From moderate-to-vigorous intensity trampoline exercise exerts the same physical effects as running six miles per hour, biking, or playing football, basketball or Frisbee.

It is obviously, a lot of fun and when you’re doing something fun, the enjoyment factor overrides the fact that you’re working hard. With this when you began to get all the benefits of jumping on a trampoline you are sure to stop giving up and motivated to continue your workouts.

So, why wait?

Start Jumping!

Read on to learn what exactly you need to follow to maximize the benefits of jumping on a trampoline and how it strengthens your body.

You may also like to read about good eating habits in the article Eight Tips for Healthy Eating to enjoy a healthy life.