Get on the TRAMPOLINE!
Remember how much fun it was to boing up and down on a trampoline as a child? Well, it makes a fantastic workout for adults, too.
Diana van Heerden is head of fitness at London fitness studio Frame, where they’ve taught ‘rebounding’ on mini trampolines for 10 years. ‘Rebounding is a low-impact alternative to other jumping or high-impact sports, as the springy surface means there are no hard landings, so it’s perfect for people with sore knees or a bad back,’ she says.
‘It also releases endorphins that reduce stress and anxiety while working your core and improving balance.’
In fact, rebounding is approved by NASA for helping astronauts regain the bone and muscle lost while in space. In a groundbreaking 1980 study, researchers found that rebounding increased oxygen uptake and stimulated the muscles, bones, tendons and ligaments more than running. More recent research from 2018 found that bouncing on a mini
Make it work
trampoline reduced blood pressure, blood glucose and pain levels while improving mental health in women. ‘At first, you might find you feel a little wobbly. The key to stability is to squeeze your abdominals to maintain control while you press down through your feet to spring up,’ says Diana. Feeling stable? Try new techniques. ‘Start with marching on the spot to get used to transferring your weight from one leg to the other, then work your way up to jogging, heel flicks (kicking your heel towards your glute) and heel taps (tapping one heel out to the side with your toes pointing towards the ceiling),’ says Diana. Don’t forget the arms – dancing them around helps you burn more energy.
Even though the exercise is low impact, those with limited joint mobility should be careful. ‘Take away any rotational moves that mean you twist through the knees and ankles, as well as any single leg work that challenges your stability,’ advises Diana. It’s best to jump in trainers for ankle support, but keep them flat-soled so you can feel grounded on the trampoline. Try Lululemon’s Chargefeel workout shoes, £128 (lululemon.co.uk). Join Frame On Demand to rebound with its expert instructors in the comfort of your home from £6 a month moveyourframe.com/on-demand. Or search for ‘rebounder workouts’ on Youtube for free tutorials.
Stay safe