Jumping fitness is a discipline born in 2001 in the Czech Republic. The instructors, Jana Svodova and Tomas Burianek, combined the principles of aerobic exercise with a trampoline to minimize joint strain and make exercise more dynamic.
The teams last between 45 and 60 minutes, with background music to guide each exercise and with variations in the intensity of the movements. Therefore, it is related to other methods, such as body balance, fitboxing, pilates and spinning. It differs from all of them in that the exercises take place on a trampoline.
Over the last few years, there has been an increase in interest from gyms and sports enthusiasts. Today, you can find courses in more than 30 countries, and they are emerging as an alternative to conventional aerobic exercise.
Therefore, we show you how to practice jumping fitness and some of its benefits.
What are the benefits of jumping fitness?
The main reason for jumping on the trampoline is to soothe the joints. Some aerobic disciplines strain the knees, ankles and hips, eventually leading to wear and tear, pain, inflammation and injury.
Fortunately, the trampoline on which you perform the exercises significantly helps relieve the strain on these areas as it creates a cushion for each movement.
On the trampoline, you perform a host of aerobic exercises, which provide benefits such as the following:
- Reduces episodes of depression: All physical activity is positive for psychological well-being. However, the evidence indicates that aerobic disciplines are extra useful for this.
- It helps control weight: Along with a balanced diet, jumping fitness can help you either maintain your weight or lose weight. Jumping fitness combines different intensities of aerobic movements, which according to studies is beneficial for weight loss.
- Controls Cholesterol And Triglyceride Levels: Studies have confirmed that medium-intensity physical exercise helps control cholesterol and triglycerides.
- Lowers blood pressure: 45 to 60 minutes of activity on the trampoline helps lower blood pressure. It is ideal for people who suffer from high blood pressure or as a preventative method. Several studies have shown that this is the case. In any case, a prior evaluation by a cardiologist is advisable to determine the possibility of jumping with the blood pressure numbers that each patient presents.
- It contributes to executive function: This is the improvement of cognitive capacity, attention, memory and concentration. This is what the evidence suggests, so it is one of the reasons why aerobic activity is recommended for the elderly.
- It is a heart-protecting activity: Especially if you do it at high intensity, although aerobic disciplines at medium intensity have also been shown to have positive effects on the heart.
Also Read: Bodyweight Training: What Is It And What Are Its Benefits?
How is jumping fitness practiced?
As we have already mentioned, jumping fitness teams involve between 45 and 60 minutes. Sometimes you can find 30-minute teams for those who are new to jumping fitness.
A coach who is also responsible for selecting the music will lead the team. In theory, this music helps guide the movements and sets the tempo for moving from medium to high intensity.
The coach chooses movements according to the level of the participants, the goals of the class and the experience of the coach. All of these movements take place on a trampoline that may have a support handle.
Among the most common exercises are the following:
As with any other discipline, it begins with stretching and warming up the necessary muscles. Although it is possible to do both away from the trampoline, the purpose of the first 5 minutes is to prepare your muscles once you are on the trampoline.
Then, using background music, the trainer will use the following as a warm-up routine:
- Soft jumps with fully extended legs.
- Soft jumps with flaps and knee lifts.
- Jump 90 degrees to return to the starting position.
- Scissors or T-jump.
- Jump from side to side.
- Squats with hops.
These are some of the movements for warming up that are essential to avoid injury and achieve maximum performance. No team should start without a proper warm-up.
It is possible to adapt the run to a trampoline so that all teams include it in a few minutes. It is more friendly to the joints and safer to exercise for certain groups of people.
In general, the intensity is medium, although there may be times when it rises to high. It requires greater stability in the core, calf muscles and thighs, as the small changes due to the effect of the trampoline tend to place the center of gravity out of balance with each jump.
3. Aerobic dance
Aerobic dancing is one of the most underrated forms of exercise. High-intensity training can burn up to 500 calories, so all jumping fitness teams include some form of dance. These are selected according to the participants. Therefore, they can range from Zumba to belly dancing.
For greater comfort, large trampolines can be used, which enlarges the surface to achieve greater freedom of movement. When trying to seek greater calorie burning, it is very common for the trainer to make changes in the steps and give rise to greater improvisation.
4. Exercises with weights
Although not all teams use weights, it is possible to use weights during jumping fitness. In this case, aerobic and anaerobic activities are combined in a single routine and muscle strengthening is achieved in the process.
The weight is of course regulated to only a few kilos to preserve the essence of the discipline and to avoid accidents with the trampoline.
Most movements can be reinterpreted to include weight, although classic anaerobic routines can also be performed with the addition of jumps. It all depends on your fitness level and your goals.
Considerations about doing jumping fitness at home
These were a few examples of what jumping fitness looks like. Nothing prevents you from doing it at home, although you should consider a few details in advance:
- Choose a trampoline that can carry your weight.
- Clear the area to avoid collisions when stretching your arms and legs.
- Secure the contact points with the ground. If the trampoline does not have them, you may want to consider adding non-slip rubber bands.
- Wear comfortable training clothes that allow you to move freely.
- Wear sneakers for stability. Once you have become more experienced, you can try to do it barefoot.
- And lastly, do not continue exercising if you feel pressure in your chest, excessive pelvic discomfort or muscle aches.
In addition to all this, you should also know that there are some contexts where jumping fitness is discouraged. These include urinary incontinence, dizziness, ankle sprains or recent joint injuries. It is also not recommended if you are pregnant for 5 months or more, although you can consult a doctor.
Finally, remember that it will take you an average of 5 or 6 lessons to become familiar with the movements and balance of the trampoline. Therefore, it is best to avoid exceeding your limits to prevent injuries