Trampoline training as a holistic fitness concept
Bouncing on the trampoline is particularly popular with children and many have their own children's trampoline in the garden. But training on the trampoline is also becoming increasingly popular among adults. You use this as a fitness machine. Jumping fitness has been widespread in the United States for a number of years, with a large number of trampolines being used to train in large halls. Corresponding offers have also recently become available in Berlin and some other German cities.
Training on the trampoline is extremely demanding. The muscles are trained as well as the cardiovascular system and the sense of balance or coordination. At the same time, the exercisers burn massive calories. Trampoline training is well suited as a concept for physical fitness, but you shouldn't just jump on it, but some instructions are needed to achieve the optimal effect and avoid injuries.
Jogging ten minutes on the trampoline is as exhausting as 30 minutes
In the trampoline hall Jump Berlin, the independent sports scientist Jennifer Nothing helps to develop suitable concepts for fitness courses, reports the news agency "dpa". After a short time on the trampoline, the cardiovascular system gets going and after a few minutes the first muscles in the calves begin to tweak. Although the movement looks very light, it does cost a lot of energy. According to Nothing, 10 minutes of trampoline jumping is comparable to 30 minutes of jogging.
Bouncing is fun
Overall, the new offer was well received, reports Jakob Übelherr from Jump Berlin to “dpa”. After the trampoline halls in the USA had been in use for a few years, the trend towards jumping fitness now seems to spill over to Germany. The training usually takes place on larger trampolines or during rebound training on smaller indoor devices. The popularity of trampoline training can also be traced back to the fact that this is "something not everyday", quotes Übelherr from the "dpa". Bouncing is simply "a nice move." Jörg Hohenstein, junior national coach from the German Turner Association (DTB), rated trampoline training in a similar way. "It's just that it's fun," Hohenstein told the "dpa".
Cardiovascular system is in high demand
But training on the trampoline is not only particularly fun, it is also very effective, according to the experts. Around 400 muscles would be used when jumping, explains Nothing. At the same time, the cardiovascular system is being challenged. Most people are surprised about this because jumping looks so effortless, reports Jörg Hohenstein. Many would overlook the fact that trampoline training is "really extremely demanding" and forms a good cardio workout. Added to this are the positive effects on the sense of balance and coordination.
Holistic training concept
Even warming up, with your feet moving back and forth on the trampoline and training, balances, says Angelika Hartmann of the German Fitness Instructor Association (DFLV) told “dpa.” In addition, the entire leg muscles, the arm muscles, are strengthened and when squatting with knees pulled up, for example, the abdominal muscles, adds Jörg Hohenstein. In addition, the back extension would be extremely stressed. In principle, it is a "holistic training", said Hohenstein.
Stress relief on the trampoline
According to the experts, trampoline training is not only to be understood as a physical training program, but also offers good options for reducing stress. The stress reliever works “simply great” during trampoline training, Angelika Hartmann told the “dpa”. In particular, jumping quickly on the small trampolines helps to reduce stress. The quick movements with the feet on the net would have a similar effect in stress relief as, for example, boxing with the punching bag. According to Jennifer Nothing, aggression can be reduced particularly well here.
Despite the stress, training on the trampoline is very gentle on the joints and the risk of injury is rather low. But of course there is a risk of injury, especially if difficult jumps are started too quickly. Exercisers should therefore prepare adequately and get on slowly, the expert recommends. Warming up the legs and arms is urgent and first of all the exercisers should swing a little on the net to get a feel for the movement. Then you can start with low jumps. Slow increases are appropriate here. After the gentle entry, higher jumps can follow, in which the balls and tips are used to jump off. The classic jumping jacks or jumps, in which the knees are pulled up, are the first somewhat more demanding exercises. After sufficient training, even more complicated jumps, such as screwing yourself, can be tried out, adds Hohenstein in the article by "dpa".
The junior national coach from the DTB recommends that beginners first jump a maximum of ten minutes and then take a break. After all, jogging doesn't start with a marathon. Complicated jumps like somersaults are taboo at the beginning. Beginners are strongly advised against all overhead movements, said Hohenstein. A somersault on the trampoline requires experience, and an expert should first demonstrate how it works. If there is too much high spirits and a lack of warm-up, injuries otherwise threaten, Hohenstein warns.
Good care of the trainees is important
In order to avoid injuries, good care is generally important when working on a trampoline, emphasizes Angelika Hartmann. Instructions are required even for exercises on normal floor, such as squats. Because the trampoline is a moving surface, the correct instructions are particularly important here. Therefore, somewhat small courses (with few participants) are appropriate for beginners and high training frequencies should be avoided until the exercisers have got used to the movements and have become a bit fitter overall. In addition, trampoline training is not suitable for everyone. According to Jennifer Nothing, for example, pregnant women should refrain from training and caution should also be exercised for people with back problems. Likewise, trampoline training is not suitable for ligament injuries in the knees or feet.
Targeted preparation for your skiing holiday
According to Angelika Hartmann, trampoline training is not only recommended for general fitness, but this can also be used to prepare for the next skiing holiday, for example. Because not only the condition is built up, but the training also serves as prophylaxis for the knees, for example. In the trampoline hall Jump Berlin, so-called tramp boards are also available, with which snowboard tricks can be practiced on the net, adds Übelherr. Another offer is freestyle tricks, which can be learned under the guidance of a team of course instructors. For exercisers with sufficient exercise, there is also a so-called cross-fit training in addition to the regular workout on the trampoline, in which devices such as medicine balls and exercise bands are used to accompany the trampoline. However, this is only appropriate for advanced users with good coordination. (fp)