Bouncing on a trampoline is a great cardio workout and has other surprising benefits.
Cardio is an important part of any exercise regimen, but it’s hard to find a workout that doesn’t feel like, well, work. Plenty of us start a routine, then toss it to the side for one reason or another. Have you given up on running because of the stress it puts on your knees? Did you ditch cycling because it’s mind-numbingly monotonous? You may want to give rebounding a try.
Rebounding refers to the simple act of jumping up and down repeatedly on a mini-trampoline. That may sound like child’s play, but there’s evidence it has some serious benefits: Research shows that as a form of aerobic training, it’s just as effective as running, but easier on the joints. Plus, it may improve balance, strengthen the pelvic floor, and — maybe most importantly — it’s fun.
In one small study of 24 college students, researchers at the University of Wisconsin-La Crosse measured the participants’ heart rate and oxygen consumption while they bounced. They found that although they were clearly exerting themselves, they rated their sessions to be less strenuous than they really were — i.e., “the enjoyment factor may make things easier,” one of the authors of the study says.
“It’s extremely fun,” Colette Dong, co-founder of the rebounding studio the ness, tells us. “I think that’s why more people are gravitating toward it.”
Dong started rebounding to stay in shape while she danced professionally. Her and her co-founder, Aly Giampolo, were “looking to cross-train with low impact, because at the time we were doing shows where we’d jump up and down off high platforms and run around a set.”
“We wanted something that would get our heart rates up, but not work against our training,” Dong tells us.
Compared to running or playing pickleball, for instance, rebounding is likely better for your joints, because much of the shock is absorbed by the trampoline rather than your knees and ankles, studies show.
Some studies have also found that the workout may activate the pelvic floor, helping with urinary incontinence, and may also improve balance — making it an excellent exercise option for older adults. A 2011 study suggests that trampoline training can improve what’s called dynamic stability, or your ability to balance while moving.
How to start rebounding
If you don’t already have a mini-trampoline, you can easily buy one online. There are a variety online at a range of price points, but she says the important thing to look for is a rebounder that uses cords — instead of springs — to keep it taut.
“The springs pull the mat very tight — you want something that has more give,” she says. Plus, if you’re concerned about your neighbors complaining about noise, cord trampolines are much quieter than the trampoline you might’ve had as a kid — and are probably less disruptive than a treadmill or even a HIIT workout.
Once you’ve got your personal trampoline, the first exercise Dong suggests is a high bounce — that’s simply jumping high up in the air, while keeping your upper body loose. She recommends doing this for 10 minutes a day when you’re first starting out.
Another, slightly more advanced technique is the “bounce down”: You start in a squat position and do a low bounce, continuously pulsing your heels down into the trampoline while letting your arms swing forward in front of you.
In general, rebounding can be a fun and beneficial form of cardio for exercisers of all ages, and even saves time. “It’s great for people who are short on time,” Dong says. “In just 10 or 20 minutes you can really squeeze in a great workout with so many benefits. You really get more bang for your buck.”
