Media Exercises

Trampoline Exercises Are As Effective As Race And More Fun

Are you one of those people who hate jogging to exercise? Need a bike break? Exercising with a trampoline can provide great calorie burning and increase cardiorespiratory performance, according to new research, and can be even easier and fun.

The study is specifically about mini trampolines designed specifically for the practice of fitness exercises. They are commercially available for home use, and can be found at gyms and fitness studios.

OAmerican Council on Exercise(ACE), who sponsored the study, says that this unconventional exercise can be beneficial to people who do not like forms traditional aerobic exercises, who want to try out a different kind of training for the whole body, or who are at the for a low-impact exercise alternative - trampoline exercises may be lighter for joints, second Cedric X. Bryant, Chief Science Officer of the ACE - although you should still consult with a doctor or physical therapist if you have injuries or problems in them.

This is not the first time scientists have studied the effectiveness of drills on the trampoline: their benefits have been hailed by first time by NASA researchers in the late 1970s, which led to a wave of exercises-based lessons and videos trampoline.

"We know this type of workout works the entire body and involves a lot of muscle mass says Bryant, "and the more muscle mass you have cultivate, the more calories you will expend. "In addition, he says, the instability of a bouncing surface also provides benefits to training force.

Research in the following decades, however, was varied: two studies from the 1990s specifically questioned whether these programs actually provided a good training promised.

Thus, ACE, the largest certified non-profit health and fitness organization in the world, decided to conduct this study to finally end the issue. To this end, the group teamed with researchers from the University of Wisconsin-La Crosse and recruited 24 healthy and active college students.

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Prior to the start of the study, the researchers measured maximum heart rate and Oxygen - indications of how physically fit each volunteer was while they were running in a running machine.

Then all volunteers completed a 19-minute workout on the trampoline, with motivational music and designed by a company that sells fitness trampolines, accessories and DVDs. His heart rate and oxygen levels were collected every minute during the training, which the researchers used to calculate his calories.

These calculations showed that men and women burned an average of 11 and, calories per minute, respectively. This put the workout at the limit between moderate and vigorous intensity, similar to a flat ground running at km / h, cycling at 22 km / h, or playing football or basketball.

Curiously, however, the training did not seem to be as intense as it really was for practitioners. Based on calorie burn and intensity level, the researchers expected participants to give the activity a perceived effort rate (RPE) of about 13. Instead, the average was 1, which translates to a light to moderate intensity workout.

"This may be because while the muscles are working hard, the trampoline makes the activity less shocking said the lead author of the study John Porcari, PhD, professor of exercise science and sport, in an article posted on ACE. "The fun factor can make things easier, too."

The study also found that during peak trampoline exercise (not including warm-up and relac- average of 79% of your maximum heart rate and 59% of your maximum VO2, a measure of how much oxygen the body can use during exercise. These values ​​fall within the ranges stipulated by the American College of Sports Medicine to improve cardiorespiratory fitness.

"That means that, yes, training is enough to improve endurance says Bryant. "We also saw that participants consistently thought that training was lighter than measured heart rate and levels of oxygen consumption, which is likely to have a positive impact on adherence to long-term exercise. deadline."

When people perform other types of exercise within the moderate to vigorous intensity range, they tend to report significantly higher rates of exertion, Bryant adds. "This may be due in part to the fact that trampolines are a unique form of exercise and the participants feel comfortable with them very quickly he suggests.

In fact, study participants reported that exercising on the mini-trampoline was a lot of fun, and that choreography was easy to learn. And while having fun may not be the top priority for someone looking to burn calories and improve your heart health, Bryant says that this is the key to being successful in the long run over good shape.

"We should not underestimate the fun factor he says. "We can do things out of sheer determination for a finite amount of time, but if we want to develop exercise habits, we have to find things we really like to do."


Have you ever tried exercising on a mini trampoline? What do you think about using this practice to lose weight? Comment below!

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