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Healthy fitness trend Holistic training on the trampoline
Bouncing on the trampoline is particularly popular with children and many have their own children's trampoline in the garden. But even with adults, training on the trampoline is becoming increasingly popular. They use this as fitness equipment. Jumping Fitness has been around in the US for a number of years, with many trained in large halls with a range of trampolines. Also in Berlin and some other German cities are now available corresponding offers.
Exercising 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 calories massively. As a concept for physical fitness is the trampoline training well suited, but should not just be hopped on it, but it requires some guidance in order to achieve the best effect and avoid injury.
The training on the trampoline is currently in fashion as a fitness program. (Image: GioRez / fotolia.com) Ten minutes on the trampoline as exhausting as jogging for 30 minutes
In the trampoline hall Jump Berlin, the independent sports scientist Jennifer Nothing helps to develop suitable concepts for fitness classes, reports the news agency "dpa". After just 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 costs a lot of energy. According to Nothing 10 minutes of trampolining are comparable to 30 minutes of jogging.
Hopping is fun
Overall, the new offer will be well received, reports Jakob Übelherr of Jump Berlin opposite the "dpa". After the trampoline halls have been in use in the US for several years now, the trend towards jumping fitness now seems to be swarming over to Germany as well. The training is usually on larger trampolines or rebound training on smaller indoor devices. The popularity of the trampoline training goes back to the fact that this is "something not commonplace", is quoted by the "dpa". Jumping is simply "a nice move." Similarly rated Jörg Hohenstein, junior national trainer of the German Gymnastics Federation (DTB), the trampoline training. "It's just that it's fun," said Hohenstein to the "dpa".
Cardiovascular system is strongly demanded
But the training on the trampoline is not only fun, but is also very effective according to the experts. This would require about 400 muscles jumping, explains Nothing. At the same time, the cardiovascular system is strongly demanded. Most people are surprised about this because jumping is so effortless, reports Jörg Hohenstein. Many would overlook that trampoline training is "really stressful" and forms a good cardio work-out. In addition, there are the positive effects on the sense of balance and coordination.
Holistic training concept
Even the warm-up, in which the feet on the trampoline moved back and forth and rolled, trained the balance, so Angelika Hartmann of the German Fitness Teachers Association (DFLV) compared to the "dpa" .In addition, an improvement of the entire leg muscles, the arm muscles and in case of squatting with knees tightened, for example, abdominal muscles as well, adds Jörg Hohenstein. In addition, the spinal extensors would be extremely stressed. In principle, it is a "holistic training", so Hohenstein.
Stress reduction on the trampoline
According to the experts, trampoline training is not just a physical exercise program, it also offers good opportunities for stress relief. The stress reduction works in trampoline training "just perfect", Angelika Hartmann told the "dpa". In particular, the quick jumping on the small trampolines help reduce stress. The fast movements with the feet on the net would have a similar effect on stress reduction as boxing with the punching bag. According to Jennifer Nothing, aggression can be broken down particularly well here.
Avoid injury
Despite the stress, the training on the trampoline, according to Nothing is very easy on the joints and the risk of injury is rather low. But of course there is a risk of injury, especially if starting too fast with difficult jumps. Exercisers should therefore prepare properly and get in slowly, the expert recommends. The warm-up of legs and arms is urgently needed and first the trainees 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, where jumping off with the foot balls and tips. The classic jumping jacks or jumps that pull your knees up are the first more challenging exercises here. After sufficient training, even more complex jumps, such as a screw around yourself, can be tried out, adds Hohenstein in the contribution of "dpa".
The junior national trainer of the DTB recommends beginners to jump a maximum of ten minutes trampoline and then take a break. After all, jogging does not start with a marathon. Complicated jumps like somersaults are taboo in the beginning. Of all over-head movements beginner is urgently advised against, so Hohenstein. A somersault on the trampoline requires experience and before that should definitely be demonstrated by an expert on how it works. Too much cockiness and lack of warming otherwise threaten injuries, warns Hohenstein.
Good care of the trainers important
In order to avoid injuries, trampoline work-out generally requires good care, emphasizes Angelika Hartmann. Even with exercises on normal ground, such as squats, a guide is required. Because the trampoline is a mobile underground, the correct instructions are of particular importance here. Therefore, for beginners are a little smaller courses (with a few participants) appropriate and high training frequencies should be avoided until the exercisers have gotten used to the movements and have become a bit fitter overall. In addition, the trampoline training is not suitable for all persons. According to Jennifer Nothing, pregnant women, for example, should refrain from training and restraint should also be offered to people with back problems. Likewise, the trampoline training is not suitable for ligament injuries in the knee or foot.
Targeted preparation for the ski holiday
According to the information provided by Angelika Hartmann, trampoline training is not only recommended for general fitness, but can also be used to specifically prepare for the next ski holiday, for example. Because not only the condition is built up, but the training also serves for example the prophylaxis for the knees. In the trampoline hall Jump Berlin also so-called tramp boards are available, with which on the net snowboard tricks can be practiced, complements Übelherr. Another offer is freestyle tricks that can be learned under the guidance of a team of course coaches. For exercisers with sufficient exercise, in addition to the regular work-out on the trampoline, a so-called cross-fit training is also available, in which equipment such as medicine balls and gymnastic bands are used in addition to the trampoline. However, this is only appropriate for advanced users with good coordination. (Fp)