Shilpa Shetty Kundra, known for her dedication to fitness, recently introduced her fans to the benefits of trampoline or rebounder workouts.
Sharing a video of herself bouncing her way to fitness on Instagram, the actor wrote, “Trampoline / Rebounder workout is the best cardio, burning calories, boosting circulation, sharpening focus, and strengthening your core, and so much more — all while you’re having a blast! Need a quick calorie burn? Just Shut Up and BOUNCE!” Her enthusiasm for this fun and engaging exercise highlights its versatility and efficiency.
But is this workout as effective as she claims it to be, and how can it be integrated safely into a fitness routine? An expert answers.
Dr Vajalla Shravani, chief fitness consultant at Tone 30 Pilates, says, “Trampoline or rebounder workouts, often seen as a fun alternative to traditional cardio, are surprisingly effective. A study by NASA published in the Journal of Applied Physiology found that jumping on a trampoline for 10 minutes provides the same cardiovascular benefits as running for 30 minutes.”
Trampoline workouts burn about 200-280 calories in 30 minutes, she adds, depending on intensity, comparable to brisk walking or jogging. However, they offer the added advantage of engaging multiple muscle groups, including the core, legs, and stabilising muscles.
Unlike running, where the impact can strain joints, trampolines absorb up to 80% of the shock. This makes them a safer, low-impact option for people with joint concerns. “The combination of strength training and cardio in rebounder workouts helps improve endurance and build muscle, providing a balanced fitness routine,” she states.
Specific health benefits of trampoline workouts
Rebounder exercises cater to a wide audience, Dr Shravani informs, offering benefits across various demographics:
Children and Teens: Regular trampoline sessions improve motor skills, balance, and coordination. A study in Sports Medicine highlights how such activities enhance spatial awareness and agility in younger individuals.
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Adults: Trampoline workouts enhance cardiovascular fitness, improve bone density, and aid in weight management. The vertical motion helps stimulate lymphatic drainage, a vital process for detoxification and immunity.
Older Adults: The low-impact nature of rebounder exercises helps maintain joint health and balance, reducing fall risks. It also supports bone health, critical in preventing conditions like osteoporosis.
For All Fitness Levels: Beginners can start with basic bounces, while advanced users can incorporate dynamic movements like squats, lunges, or twists for increased intensity.
Beginners or older adults with poor balance may risk falls or injuries. Using a safety bar or handle can mitigate these risks. (Source: Freepik)
Risks associated with trampoline exercises
While generally safe, Dr Shravani stresses that trampoline workouts carry some risks, particularly if performed incorrectly. These are:
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Joint or Back Issues: Individuals with severe arthritis, herniated discs, or chronic back pain should consult a physician before beginning. Improper form or excessive bouncing can exacerbate existing conditions.
Balance Concerns: Beginners or older adults with poor balance may risk falls or injuries. Using a safety bar or handle can mitigate these risks.
Technique Matters: Over-bouncing or locking the knees during exercise can strain joints or muscles. Adopting a controlled approach is essential.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
