Mini-trampolin fitness course

Every child knows: jumping makes you happy. And fortunately, many adults too. Because it can do even more: It makes you fit, toned and burns a lot of calories. Reason enough to try it out. For example on a mini trampoline.

Mini trampoline: effective training for the whole body

Have you ever stood on a trampoline? It's not just children who immediately dare the first hops and start bouncing.The movement is pleasant and immediately improves mood.

But that's not all: 20 minutes of hopping is enough to train muscles and endurance, lower blood pressure, improve coordination and balance, strengthen the immune system and stabilize ligaments, joints and tendons. The movement is also good for the connective tissue and the pelvic floor.

Just hop away from stress

The psyche benefits because the feeling of weightlessness means that mental ballast is also thrown off. At the same time, exercise promotes the formation of the happiness hormone serotonin. So stress, in the truest sense of the word, hopped away very quickly.

400 muscles are trained

Because jumping uses about 400 muscles, mini-trampoline is more strenuous than you might think. This also ensures that up to 750 calories can be burned within 20 minutes. At the same time, the calliper system is hardly stressed by the impact on the jumping bed. The pressure is even good for the bones, because they become more stable and thus better protected against osteoporosis. Additionnaly the muscles in the shoulders and back are relaxed.

Where does the trampoline come from?

The inventor of the jumping mat was the American gymnast George Nissen (1914-2010). As a child in the circus, he had watched the artists on the trapeze, who after their performance dropped into the safety net and jumped in it. This gave Nissen the idea of building a similar device for school physical education classes. He called his invention, completed in 1934, “trampoline”, which means “springboard” in Spanish. In 1941 he founded his own company and later he started many trampoline events. Trampoline jumping has even been an Olympic discipline since 2000. The competitions take place on a larger jumping mat.

Nowadays not only athletes train on the trampoline. Astronauts use the device to counteract bone and muscle loss after being in weightlessness. In a study (NASA study) that compared the effects of treadmill and trampoline exercise, it was found that trampolining avoids sudden stress on the joints and also uses oxygen more efficiently.

Exercises on the mini trampoline

There are countless training options on the device that can be bought for home use. When you step on it for the first time, you can see-saw slightly at first. Raise your arms to the sides of your shoulders and begin to circle them as you continue rocking.

Now stand about hip-width apart in the center of the mat, place your hands on your hips, and begin rotating your body first to the right, then to the left—first a quarter turn, then a half turn. Repeat several times.

Then you can dare a few jumps. Stand on the edge of the mat and hop to the other edge (always keep enough distance to the border of the frame!). Move your arms along with it.

When you feel confident on the device, you can take a few steps in place. Gradually increase the pace until you are making brisk running movements. Be sure to move your arms.

Fun for adults too: jumping jacks and one-leg stand

Jumping jacks are also great fun. You probably know him from gymnastics. It's a bit more strenuous on the mini-trampoline.

Try the “twist”: stand in the middle of the trampoline and bend your legs slightly. Then move both legs simultaneously to the right while stretching the left arm to the left and bending the right arm and resting it on the left chest. Repeat the movement on the other side, gradually increasing the speed.

You can also use the device for push-up variations. Support yourself with both hands on the swing mat, your legs stand with your toes on the floor next to the trampoline - your body forms a straight line. Put the weight on your arms and lift one leg up. Hold for half a minute, then switch.

Try If you are a bit more experienced, try the one-legged stand. To do this, place your feet on the mat. Then shift your weight to one side and slightly lift the other foot. You can use your arms and upper body to balance your weight. If you are unsure at first, you can place the device next to a wall, which will then serve as a balancing aid.

If you like, you can also use the trampoline for stretching. Stand in the middle of the mat and bend your upper body forward. Grasp the frame with both hands. Then pull your buttocks back a little (your back should be straight). You will now feel a stretch in your whole back. When you have stretched your legs, it also pulls slightly in the hamstring muscles. Then slowly straighten up again.

How long should I train on the mini trampoline?

If you are completely untrained, practicing for a minute will suffice. More advanced start with two to three minutes. If you exercise every day, you can also get on the trampoline for five minutes and repeat your exercises several times a day.

It's best to start with one or two exercises and slowly increase. Individual exercises can last 15 to 30 seconds, jogging exercises and twists can also be a minute or two. If you get any symptoms, you should stop immediately.

For whom is the mini trampoline not suitable?

There are no age restrictions - basically anyone can get on the device. However, if you have disc or knee problems or cardiovascular disease, you should talk to your doctor in advance and get the go-ahead to start training.

Especially for newcomers, it is advisable to train under supervision. At Holmes Place gyms you can take the signature Airfit course. Endurance training on mini trampolines lasts a total of 45 minutes and is very effective. The course is available for different performance levels. Just give it a try. But beware, there is a risk of addiction!