Exercise Trampolines: Benefits, Features, and Buying Tips
Trampolines offer many benefits, including overall health improvement through weight loss and aerobic exercise. Trampoline exercises can also improve coordination and balance for an expert athlete or a novice. These exercises can be performed at home, even in front of a television. Trampolines can be used as a main form of exercise or as a supplement to other forms of training.
Advantages of Trampoline Exercise
Cardiovascular
Many cardiovascular exercises can be performed on a trampoline such as running and walking in place, rebounding, and several variations of jumping. Cardiovascular exercise increases circulation (probably the most touted advantage of trampoline exercise), raises metabolism, lowers blood pressure, increases lung capacity, increases endurance, and burns fat, which can result in weight loss.
Vigorous exercise also circulates lymph throughout the body. Lymph carries nutrients to and wastes away from a cell. The main lymph vessels are found in the arms and legs. Increased lymph circulation is attributed with lower risk of arthritis, cancer, and a reduction in the overall signs of aging.
Balance and Coordination
Exercising on a trampoline will strengthen your core and help improve your balance, coordination, posture, concentration, and spatial awareness.
Low-Impact
Many people avoid exercise because of the impact. Some people may have ankle or knee problems. For others, pregnancy, obesity, and problems such as arthritis and osteoporosis may make high-impact exercise difficult or dangerous. Trampoline training is low to no-impact and is suitable for less confident exercisers as well.
Plyometric and Proprioceptive Training
Plyometric training produces fast, powerful movements. It involves the quick stretching and contracting of a muscle which can lead to improved nervous system functions. Proprioceptive training involves coordination between the mind and body. The body must react to certain stimuli with a certain tension. This ability is innate but can be exercised and improved. Trampoline exercises can decrease response time and improve accuracy.
Types of Trampoline Exercising
Rebounding
Jumping is a simple, yet extremely effective form of exercise. Rebounding can be done at medium speed or more vigorously. There are also many variations (different motions and poses, incorporation of hand weights, and so forth) to this which are often included in trampoline exercises videos, DVDs, and workout charts. Rebounding quickly circulates lymph and has detoxifying effects. The up-and-down motion stimulates the whole body including the organs and spinal fluid. This leads to more active immune cells which can more easily fight off illness and cancer.
Medicine Ball Rebounding
Some trampoline models double as a medicine ball rebounder. These models can be used to perform upper body and chest exercises such as throwing a medicine ball back and forth. This type of exercise can also help you improve your hand-eye coordination and reflexes.
Features
What kind of trampoline you should get will depend on many factors such as your budget, comfort, and space. Here are some things to pay attention to when shopping for a trampoline.
Size, Stability, and Weight Limit
Trampolines can range from 36 inches to over 14 feet. Larger trampolines are generally for leisure activity. Fitness trampolines, often referred to as mini-trampolines, are smaller and have increased tension, which makes them more suitable for exercise. Many of these trampolines are meant to be used indoors and come with detachable or folding legs for easy storage.
Look for a trampoline with a sturdy frame and legs. Some models have four legs while others have six. Models with four legs have been known to topple over, however this will not happen if the frame is strong. Also, be sure to check the trampoline’s weight limit. Some trampolines can support over 300 pounds while others support much less.
Safety Bar/Handle
Some trampolines come with an additional frame that you can use to help balance yourself. These bars can extend from one side, run across the middle, or encircle the entire trampoline. This bar can help stabilize you, especially during vigorous cardiovascular activity. Whether or not you have a handle bar is partially dependent on your preference. Some people who are less confident when using a trampoline may feel more comfortable with this bar. Those who are not sure they need a bar can usually buy the trampoline buy itself and purchase a bar afterward if they choose to.
Resistance Springs
These springs attach the jumping mat to the frame, giving it tension and bounce. Some models have an additional piece of fabric covering these springs to minimize pinch. Some trampolines come with an extra set of resistance springs so you can change the tension.
Example Trampolines
For a beginner or someone who may be skeptical, there are many cheap trampolines for sale. Depending on the features, accessories, quality and number of springs, and what materials are used, some trampolines can cost several hundreds of dollars. Different brands and models will be detailed here.
Review of Basic Trampolines
These models are moderately priced and are a fine beginning to intermediate foundation for trampoline exercise. These models are very affordable and are perfect for a person who wants to try out rebounding. Cheaper models often have fewer springs than more expensive models. The material in the jumping pad may also wear out sooner than what is used in more expensive ones.
Airzone 38-Inch Mini Band Trampoline
Features: 38″ in diameter, removable legs
Cost: $35-$40
This particular model features webbed bands, which have much more tension than typical metal springs and tend to be less ‘bouncy.’ For that reason, this design may be better for beginners. Additionally, bands will not create the sharp edges that a broken spring can.
Spartan 40″ Mini Trampoline with Handrails
Features: 40″ in diameter, stabilizing bar, supports up to 220 pounds, foldable
Cost: $70
This model features an adjustable and removable stabilizing bar.
Urban Rebounder Folding Trampoline Workout System
Features: 40″ in diameter, stabilizing bar, workout DVD, supports up to 300 pounds, foldable
Cost: $80-$120
This trampoline includes a limited 1-year warranty. This particular brand is used in many chain gyms.
Stamina InTONE Jogger
Features: 38″ in diameter, stabilizing bar, workout DVD, supports up to 250 pounds, foldable
Cost: $79-$100
This trampoline includes a 90-day warranty on parts and 5-year warranty on frame.
Premium Trampoline Reviews
Higher priced trampolines are made of much better material than the cheaper ones. The metal in the springs is usually stronger. The material is more durable and can last many more years and even survive outdoors. Many include additional books, instructional videos or DVDs, and warranties.
Needak Mini-Trampoline Rebounder
Features: 40″ in diameter, instructional and workout DVDs, supports over 300 pounds, foldable or non-foldable
Cost: $239-$254 (more expensive versions can be folded)
Built in the USA, this basic rebounder is made of ultra-premium materials as compared with the previous models. This company makes rebounders which can support over 300 pounds.
Needak Platinum Folding Rebounder with Stabilizing Bar
Features: 40″ in diameter, instructional and workout DVDs, carrying bag, informational book and article
Cost: $334-$364
This model is the high-end of the Needak rebounders. This trampoline absorbs up to 85% of impact. This price includes a lifetime warranty on the frame, 5-year warranty on the cleats and springs, 2-year warranty on the mat, and 10-year warranty on the stabilizing bar.
Cellerciser
Features: stabilizing bar, instructional DVDs and book, exercise chart, supports up to 300 pounds
Cost: $300-$499 (the more expensive models can be folded two or three times for easy storage)
This mini-trampoline uses a patented triple-tier tapered spring which is designed to best accommodate a user based on his or her own weight. A lighter user will use the first tier and a heavier user will use the last. This way the user will get the best spring action, regardless of his or her weight. The material used in this model is claimed to be durable enough to withstand an outdoor environment.
Plyolite and Plyoback rebounders
Features: 38-40″ across/in diameter, stabilizing bar, supports up to 350 pounds
Cost: $379-$599 (Plyolite is cheaper than Plyoback)
This company has developed an adjustable trampoline. It can lay parallel to the ground for typical rebounding and can be angled to perform medicine ball exercises. These rebounders come in square or round shapes. Plyolite rebounders are meant for in-home use while plyoback rebounders are durable enough to be used in a gym or clinic. At an additional cost, this company also sells a full-set rebounder, complete with medicine ball kit.
With so many features and options, it may be very difficult to figure out which trampoline is right for you. Luckily, there are many decent quality, cheap trampolines for sale that you can try out before making a commitment to a more high-end one. With so many benefits, trampoline exercise is something to definitely add to your workout regimen.