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Between the jump ropes and the hula hoops, the old training equipment is returning. Another trendy piece that can take you straight to childhood? Mini trampolines. Also called “rebounders”, these inflatable surfaces offer a great way to gain strength, improve heart health and balance while you smile.
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For those who loved jumping games such as bells or double Dutch as a child, jumping can be easier, or at least more fun, than other types of aerobic exercise. If you want to bounce around to improve your fitness, you need to know about mini-trampolines.
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What are mini trampolines?
These custom jumping surfaces are designed for exercise. They are usually 3-4 feet in diameter and less than a foot long, much smaller than a trampoline in your backyard. The surface of the net, called the mat, is usually made of a rigid but semi-flexible material, such as nylon, which is designed to withstand the intense jumping of large humans. Bouncers also have bungee cords or springs that give the feeling of holding the mat from the edge and bouncing. There is not much difference in sensitivity between bungee cords and springs, but bungee cords can be silent. Some bouncers also offer handrails for extra protection, which can be useful for beginners.
To train with a mini trampoline, you can jump up or down to get some movement or follow specific bounce exercises available on YouTube or some training apps like Obé. These often include variations such as moving the legs in and out, turning from one side to the other, and jumping one leg, often with the arms engaging the whole body at the same time. Most exercises last 10 to 30 minutes.
Benefits of Exercising with a Mini Trampoline
It is not surprising that all these bounces increase your heart rate. In a small study by the American Council on Exercise (ACE), participants in a 20-minute trampoline class found that their average heart rate was 145 beats per minute or about 80 percent of their maximum heart rate. ۔ According to the American Heart Association, the heart rate for moderate-intensity exercise is 50 to 85 percent of the maximum heart rate, so the trampoline is at the top of the scale.
All of the data collected by the ACE suggests that recovery is a moderate to vigorous exercise, but study participants only experienced mild to moderate intensity during exercise. This may be because the participants enjoyed using the trampoline, so the exercise was not so rigorous. ACE also found that activity burns a lot of calories. Males burn an average of 12.4 calories per minute and females an average of 9.4 calories per minute, equivalent to cycling at 6 miles per hour (one 10 minutes per mile) or 14 miles per hour.
In addition to the cardiovascular benefits, restoring health can be a good training option for those who want to keep pressure on their joints. “It’s less impactful but more intense,” said Ali Gimpolo, coach and co-founder of New York City-based trampoline training studio The Nice. “When you return, your heart and muscles work without pressure on the joints because the trampoline absorbs the effects of your landing.”
Lifting for a healthy person can also be beneficial for balance and stability, two important aspects of overall fitness. One study found that older participants who followed a 14-week mini-trampoline workout program were 35% better able to regain balance after a fall.
To be safe when using a mini trampoline
as with any exercise equipment, certain safety protocols must be followed. Before buying, consider the manufacturer’s weight limit and whether the user can exceed it. Place the device on a flat, non-slip surface away from furniture or walls where it may fall. It is important to keep the trampoline to yourself so that you can continue to bounce safely. If you feel any stiffness, Gimpolo says to try and squeeze your legs. If things keep moving, he recommends contacting the manufacturer for a replacement, as the frame itself may be damaged. Bands or goggles eventually wear off, so check them before each workout to make sure they’re still safe. If the bungee cords are too tight or twisted, or the mat starts to break, now is the time to replace them. Refer to the Instruction Manual for instructions on how to replace these parts.
After confirming that the trampoline is in good condition, consider how training can affect you. Jumping, while relaxing the body compared to high-impact exercises such as running, still puts some pressure on the joints and may not be suitable for everyone. “People who suffer from dizziness or balance problems should probably not use Rebounder,” said Jasmine Marks, a physical therapist based in Ithaca, New York. “I would not recommend it to anyone until he recovers from an orthopedic injury until he is completely healed. In addition, anyone who experiences pain while recovering. That fact must be taken. “
into account allow for space or duration much longer than normal bounce. But that doesn’t mean it won’t take you a minute to jump up and down to master the seemingly simple act.
“He tries a few steps away and gets really hooked. Get on it. Get comfortable on your trampoline, so get on with patience and take the time to learn the basics and master it.” Time on your trampoline:
An extra strong frame 1. Consider “mini trampolines
first Fitness Folding Trampoline FirstE Fitness Folding Trampoline is one of the most popular options in the area. It has a diameter of 48 inches with a bounce area of 37 inches and a height-adjustable handrail. It weighs 440 pounds, and critics are amazed at how strong it is.
“I like this mini trampoline for my workout!” One reviewer writes: “The best-sized and quietest training space we’ve ever experienced. Having a balance beam helps the trampoline train forward and out. Easily supports older people. Get
Amazon’s First e-Fitness Folding Trampoline for $ 109.99 New Bungee Rebounders
For a much calmer option:
this mini trampoline uses strings instead of metal springs, which can soak with thee here, the rubber bands really work: many reviewers call it the bouncer “absolutely silent.” Attacking a bungee on its own can be a challenge.
“Once assembled, it’s amazing,” says one reviewer. I have been suffering for a few days now. Bungee cords, however, feel very strong and are very quiet when jumping. I live in a second-floor apartment and it makes me less noise than jumping on the ground or just walking:
89.99 get Amazon’s Newman Bungee Rebounder
حاصل” for a custom upgrade 3. a custom Bellicon Rebounder allows
you to design your own gear if you are looking for a superior brand, including mat diameter, mat type (with or without pads), leg type (bolt or foldable), And bungee power (out of the five options, from soft to extremely strong.) Don’t worry if it sounds heavy to you: but based on your height, weight (up to 440 pounds), and level, all of these options are on your site. Here’s how to choose a handle or frame pad that covers bungee cords, the best option for a safety-conscious jumper. Includes pre-recorded exercise videos.
One reviewer writes, “I had a cheap spring bounce for a month before I bought my balcony and the difference day And it’s like night. “The balcony is high quality and very well made, rejuvenating but the mat is solid enough for strenuous exercise. My Belkin is worth every penny, I never regret spending money on quality.
“Get the $ 499 Balicon custom bounce
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Pricing was accurate at the time of publication of this article but may change over time.