Mini trampoline workout is akin to bouncing on the bed?
Almost.
Because when you jump on the trampoline, you'll relive the fun and joy of this childhood "play".....
What's so good about this workout?
First off, it's one of the most beneficial cardio exercises around along with increased lymphatic drainage (that helps in waste and toxin removal) and improved cardiovascular strength. It's gentle on your joints while still giving you a good workout.
Here's an easy and fun routine for a beginner. You can do it at home to improve your cardiovascular health:
(Before jumping, put on comfortable, non-slip shoes. You may want to go barefoot; be careful though as without protection of shoes, it may increase your risk of a foot injury)
1. Start with warm up exercise of 3-5 minutes. Marching in place is a good one for warm-up.
2. Practise a basic bounce first - you stand in the middle, with your feet slightly apart (this is your basic starting position for all the trampoline exercises).
Start to bounce light while keeping your feet on the mini trampoline. For balance, you might want to grab hold of a steady object or a wall.
As you become used to the bouncing, lift your feet off a little. When you become more comfortable with the bounce, increase the height of your bounce.
Bounce at a slow to moderate pace and for a few minutes per session, to allow your muscles to get used to the exercise.
You may need some time to adjust to the bouncing; could be a week or only a day; it all depends on how quick you can adjust.
3. After you've comfortably adjusted to the bouncing, do a basic walk - from the basic starting position, alternately lift your heels but don't lift your toes off the trampoline. Swing your arms. Walk as if you're doing a slow walk.
4. Add tempo now with a basic jog - from the basic starting position, alternately lift each of your foot an inch or 2 off, move your arms. Jog as if you're doing a slow jog.
5. Throw in some advanced exercises, e.g. heel-toe bounce - you stand in the center, keeping your feet together. Do the basic bounce while at the same time bring your left foot forward during the bounce, touching your heel to the surface.
Raise your left arm up in front of you as your heel touches the surface.
Repeat for your right foot.
6. Feel more adventurous and want more intensity? Try jumping jack bounce - from the basic starting position, you bounce up. As you bounce, spread your feet apart and bring your hands over your head.
A jumping jack bounce would be gentler on your joints compared with the regular jumping jack done on a hard surface.
You can vary and increase intensity of these 5 exercises by adding different arm movements; twists to your sides; go faster or bounce higher.
For a beginner, do this mini trampoline workout 3-5 minutes per session and build up to 20-30 minutes per session, 3-4 times per week.
If you feel tired or ached after a session, stop for a day or 2 to rest. You may have to shorten the length of your sessions, to allow your body to get used to the routine.
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