Lately, social media has been flooded with trampoline exercises. From experts to celebrities, everyone is itching to rev up their cardio session, and there’s no denying that trampolines fit the bill. That said, you need to be extremely cautious while on a trampoline because if savdhaani hati, durghatna ghati.
The benefits of using a trampoline are enormous, so much so that it has gained space in gyms and people’s homes. In fact, fitness expert Aman Puri, who is also the founder of Steadfast Nutrition, shares more: “There’s no denying that jumping on a trampoline is an exciting way to increase physical fitness. A trampoline is a device for recreational and fitness activities and is composed of a thick mesh fabric stretched over a frame. The springs attached to the fabric allow you to jump over it.”
The good, the bad and the ugly of using a trampoline
The trampoline jump engages every muscle and invigorates every cell in your body. It’s a great way to increase bone strength and density. Trampoline exercises boost heart health and increase blood circulation and stamina. It’s also a fantastic way to reduce stress and improve your mood.
“However, using the rebound comes with its own set of risks. Caution must be exercised. Any gravitational sport that involves high jumping can lead to serious problems in people who suffer from sinusitis, cervical, osteoporosis, and migraine headaches. Recovery can be dangerous for patients suffering from scoliosis (lateral curvature of the spine),” says Puri.
While trampoline exercises increase blood circulation, people with varicose veins should only opt for gentle rebounds, as intense jumping can cause the veins to swell. Recovery can also negatively affect your joints, particularly those with chronic joint problems such as osteoarthritis. Pregnant women should completely avoid trampoline workouts.
Here’s Why You Should Be Careful When Using a Trampoline
- Avoid doing stunts like flipping backwards and losing control of your body while using the trampoline. This is because it can cause injuries to the cervical spine. Rebound can also lead to compression of the spine by overstretching the joints, which intensifies pressure on the discs located between our joints.
- “Avoid jumping from a great height, as the body is more likely to lose control in these cases. Unplanned landings in a trampoline or jumping workout can lead to injuries. When many people use the trampoline at the same time, the risk of injury increases,” says Puri.
- In case you attend a trampoline gym, make sure you never jump on a surface when someone else is already there. If someone starts jumping on your surface, you must stop immediately and inform the other person that this is a safety hazard.
- Bumps, especially cheap ones, can be bad for your knees as they have mats that are easily stretchable and give way after a while. Jumping on such a mat can injure our knees, misaligning them. To avoid damage, bend your knees slightly when landing.
- Poor quality trampoline fabric can result in injury, due to the high risk of tearing the fabric or the ropes to which it is attached.
- Maintain a precise landing angle during jumps to avoid fractures and lower extremity damage. Poor landing angles can result in neck injuries and cause sprains and fractures.
- Avoid eating immediately before jumping on the trampoline. Allow at least one to two hours between exercise and your meal. Jumping right after eating will not allow your body to digest the food and can cause vomiting or diarrhea.
- Avoid drinking a lot of fluids as these can also cause dizziness and vomiting.
If you’re using a trampoline for the first time, try jumping barefoot or with a pair of socks on, which will help you stabilize. Start with basic techniques like jumping jacks and jogging. Opt for an in-person group gym or recovery class. Prevent children under six years of age from jumping on a trampoline. Consult a doctor before starting.
“It is also pertinent to keep in mind that while trampoline jumping is a very good cardio and limited weight training exercise, it cannot substitute for other forms of exercise to achieve your fitness goals. This form of exercise works best as a complement to other types of training,” recommends Puri.
So ladies, if you are planning to get on that trampoline, keep these tricks handy and save yourself from all possible injuries.