Total-Body Trampoline Workout – Oxygen Magazine

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Trampoline workouts are low-impact, fun, fat burning and functional. Here’s how this kind of workout can accelerate your results by leaps and bounds.

If you’re like most people, the last time you jumped on a trampoline was in grade school. But believe it or not, rebounding — the “technical” name for trampolining — has a host of benefits.

“Rebounding helps improve balance, coordination and proprioception,” says Fayth Caruso, ACE-CPT, instructor trainer for Pilates Academy International and education director for Bellicon USA. “It also strengthens the pelvic floor and core muscles while being gentle on the joints.” Here’s the 411 on this effective — and fun! — workout modality.

Jump ‘n’ Pump

Jumping up and down may seem lackluster at first glance, but this simple activity is actually quite complex on the cellular level: Your body and its trillions of cells accelerate away from the earth as you jump upward. You experience a moment of weightlessness at the apex of the jump, requiring everything to adjust as you change directions and are pulled back down by gravity. Then you and your trillions of cells suddenly decelerate as your feet hit the rebounder mat, then repeat that cycle when you once again go upward.

This kind of gravity-based, dynamic movement forces your cells, muscles, bones and other tissues to respond and adapt, and over time become stronger and more resilient. It also increases endurance at a cellular level by stimulating mitochondrial activity — thereby improving energy output — and builds bone density by increasing your “weight” as you decelerate into the rebounder.

Working outward from the cellular to the systematic, rebounding improves lymphatic circulation. “Think of the lymphatic drainage system as the metabolic trash can for the body, ridding you of toxic wastes,” says Krista Popowych, B.Hkin, 2014 IDEA Fitness Instructor of the Year and JumpSport program director. “This system doesn’t have a pump like the heart, so it relies on movement and muscle contraction for transportation.” Bouncing up and down forces the lymph upward through a system of one-way valves, which run vertically through your body (feet to head), helping boost immunity and detoxifying your system.

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