Learn how to diversify your aerobic workouts while burning as much fat and building endurance as possible. Most often, trampoline training to fight fat is preferred by people who are bored with training in the gym. It is quite understandable that such activities are completely unsuitable for gaining weight and are intended for people who want to lose weight. Today, trampoline training is possible in some fitness centers and acrobatics sections.
At the same time, for most people, the concept of "training on a trampoline for weight loss" is understood as training on a mini-trampoline. It is a comfortable sports equipment that does not require a lot of space and can help you work out a lot of muscles in your body.
Weight loss benefits of trampoline training
Trampoline training is effective for weight loss as it combines all the positive aspects of explosive strength training with cardio. If you choose the right exercises so that they do not turn out to be of the same type, then you will have the opportunity to work out all the muscles of the body.
Trampoline burns a lot of calories. During the warm-up, the body spends little energy, but during the main part of the lesson, everything changes. In one session, you can get rid of 900 calories, which is an excellent result, provided that the duration of the trampoline workout was one hour.
Many people like the fact that trampoline activities are never monotonous and boring. This is a great option for cardio training for those who hate monotony. By exercising on a trampoline, you can improve your coordination of movements, increase endurance and strength, as well as develop flexibility and your motor skills. With trampoline training, you can prepare your body for sports such as skiing, skateboarding, snowboarding, etc.
Disadvantages of trampoline training
The main disadvantage of this sport is the difficulty of finding the required group. In our country, it is not customary to seriously deal with adults. Very often, after mastering the basics of working on a trampoline, everything ends. Here are some guidelines for choosing a trampoline section:
- Attend several one-to-one workouts and try to get the most out of them.
- Find a group with few people exercising.
- The equipment in the section must be professional.
- Make sure you have all the necessary safety items.
Above all, for weight loss trampoline training to be effective, you need a certain level of physical fitness. During the session, you should exercise, not roll on a trampoline. If you do not have enough strength to carry out a full-fledged exercise, then it is better to choose a different type of fitness. Trampoline training is definitely not worth those people who have problems with the musculoskeletal system, vascular system and heart muscle.
Trampoline lessons at home
Today, a mini trampoline can be purchased at a sporting goods store. They make plyometric loading relatively safe for the articular-ligamentous apparatus and the spinal column. For this reason, they can be safely used by an unprepared person. Of course, this is true if certain rules are followed:
- Start the training by warming up the joints, for this it is enough to perform circular rotations of the limbs.
- During the first five or seven minutes of the main activity, use light jumping in place to increase your heart rate and thus prepare the heart muscle for serious stress.
- After that, you can do your standard trampoline workout.
A standard set of jumps should alternate with walking around the room at a fast pace for a minute. Here are a set of basic jumps that you should use during your classes:
- Jumping out of the squat - lower the pelvis and jump out. The exercise should be performed for one minute, and three such cycles should be performed in the lesson.
- Plyometric push-ups - the palms are on the trampoline, and the feet are on the ground. Do push-ups with full amplitude and push off as you move your body upward to make the jump. Moreover, the legs can both remain on the ground and come off from it. It is enough to perform from three to four cycles.
- Jumping on one leg - just bend your non-working leg at the knee joint and start jumping on the other leg. The cycle duration is 60 seconds, three of them should be done for each leg.
- Burpee - the feet are on the ground and you need to do a classic exercise. Leaning forward, place your palms on the sports equipment. After that, jump back and push up. Then you should jump back with your whole body, getting up as a result on your feet. At the end of the cycle, take a short jump.
You can end the lesson with a set of any exercises to strengthen the muscles of the back, for example, various options for pull-ups. After that, work on your abdominal muscles and perform movements to stretch the muscles. Trampoline training should be done four times during the week, and after a month you will be able to see the results of your training.
Trampoline lessons are often combined with other types of physical activity. In order not to overload the muscles with constant jumping, we recommend using the so-called cross-training. Here's a rough workout plan:
- 1st day of training - Do a trampoline workout, working out all the muscles in the body, and then work additionally on the lagging groups. Select movements for the second stage of the lesson as needed.
- 2nd day of training - swimming or walking at a fast pace with a heart rate not exceeding 130 beats per minute.
- 3rd day of training - trampoline training and high-quality muscle stretching.
- 4th day of training - yoga, pilates, etc. Perform an additional 10-minute cardio session on the appropriate equipment.
- 5th day of training - trampoline classes and training of lagging muscle groups.
- 6th day of training - cardio session using unstressed types of load at a low heart rate.
- 7th day traininga - restoration of the body in a bath, massage, etc.
This training program is perfect for intermediate to advanced athletes. Novice athletes should reduce the duration of their cardio activities.
Trampoline training and health
Now more and more people want to go in for sports, and this is good news. There are many different sports disciplines and you shouldn't have a problem making a choice. At the same time, trampoline training can be a very excellent tool for burning fat. We have already noted that in sports stores you can buy a compact mini trampoline, which will allow you to conduct effective workouts at home. As a result, you can save your time and get rid of excess fat at the same time.
With regular exercise, your lung capacity will increase significantly. In addition, jumping helps to normalize blood pressure. Equally important is the positive impact of trampoline training on the hormonal system. This is especially true of the thyroid gland, with the work of which many people have problems today.
We have already said that mini trampolines relieve stress on the spinal column and joints. At the same time, training with this sports equipment will relieve tension from the neck and back. Trampoline exercises can improve the functioning of the immune system, reduce human fatigue, and in women, minimize discomfort during the menstrual cycle. We introduced you above to an approximate set of exercises and gave recommendations on the correct organization of weight loss classes. Now the trampoline is becoming an increasingly popular form of fitness and video tutorials can be easily found on the net. Use them in conjunction with our recommendations and create different training programs. Trampoline training may not be boring, but you need to diversify it. For classes to be effective, they should be conducted regularly and follow certain rules.
See more details about trampoline lessons in this video:
