Weight loss: is the trampoline effective?

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Trampolining is a gymnastic discipline in its own right that allows you to exercise while having fun, without feeling like you're straining too much. For several years, its fitness and leisure variations are becoming increasingly popular with people who want to refine their figure and lose a few pounds. Indeed, multiple jumps allow you to strengthen your muscles and improve your general physical condition. But to what extent do they allow burn calories and lose weight ? We take stock with Audrey Gers, sports instructor at the Olympic Garennois Trampoline (OG Trampoline) and Axel Saget, president of the Olympique Antibes Juan-les-Pins de Trampoline (OAJLP).

Trampoline, a cardio sport with many benefits

At the risk of surprising you, trampolining is a sport like any other! This gymnastic discipline consists of bouncing on trampolines of varying height and perform sequences of acrobatic figures, such as jack stands, twists or somersaults. As our experts explain to us, it has many benefits for our health:

  • He improves cardiovascular endurance,
  • It preserves the joints (low impact sport),
  • It improves flexibility, balance and coordination,
  • It supports bone density and prevents osteoporosis,
  • He favors muscle strengthening and toning,
  • It stimulates the lymphatic system and allows the drainage of toxins.

So many benefits that allow to boost your metabolism and gradually gain muscle mass.

What parts of the body does the trampoline work?

“Contrary to what one might think, the trampoline does not only strengthen the muscles of the legs and buttocks: the upper body is also very busy, both the abdominals and the shoulders,” warns Audrey Gers. In detail, the main muscles used are as follows:

  • abdominal muscleswhich allow you to maintain balance and stabilize your body during jumps;
  • leg muscles: thigh muscles (quadriceps and hamstrings), calves (triceps sural), et glutes ;
  • back muscles, including the lumbar muscles et upper back muscles (trapezius, rhomboids, posterior deltoids, spinal erectors, etc.);
  • the muscles of the arms and shouldersused to maintain balance and stabilize the body during jumps (biceps, triceps, shoulder stabilizing muscles, etc.)

As you will have understood, almost all muscle groups work during training, which allows for complete and balanced muscle strengthening.

An accessible and fun activity that promotes energy expenditure

One of the great strengths of the trampoline is that it is accessible to everyone, regardless of age and fitness level. “And even if it is an individual sport, it involves numerous discussions and collective times which strengthen team spirit and promote self-confidence,” underlines Axel Saget. Enough to perpetuate the practice!

The fun aspect of the trampoline et its artistic dimension are also two essential elements to maintain the motivation of practitioners! “It’s an excellent way to break monotony and encourage long-term sports practice, which helps maintain a healthy weight, or even lose weight,” notes Audrey Gers.

Without forgetting that practicing sports releases endorphins, dopamine and serotonin that improve mood and reduce stresswhich can also have an impact on weight loss.

How many calories can you lose per session?

Difficult to answer this question… The number of calories burned per training session varies from one session to another depending on many factors: the intensity level of the session (jump intensity, exercise variations, etc.), its duration and content. Without forgetting the factors against which it is sometimes difficult to fight: the weight, genetic, the metabolism, the stress, the sleep, etc.

Jumping fitness, a slimming discipline in its own right!

As indicated at the beginning of the article, the trampoline is now available in a fitness version: jumping fitness. Unlike the “artistic” trampoline, it consists of performing a series of exercises and dynamic movements on mini-trampolines sometimes equipped handles which allow practitioners to take support to better maintain their balance.

Jumping fitness classes generally take place to music with a coach: they can include exercises such as squats, lunges, jumping jacks, butt lifts, exercises that mobilize the arms… All performed on the trampoline or on the ground to increase the intensity and effectiveness of the training. Please note: some exercises involve getting on and off trampolines!

How to lose belly fat with the fitness trampoline?

Fitness trampolining can be a great way to lose belly fat, as it stimulates our cardiovascular system while engaging the abdominal muscles. Focus on maintaining good posture et actively engage your abdominal muscles. By contracting them, you strengthen them and help to tone the abdominal region. Also think about:

  • schedule regular sessions when you are in good shape;
  • gradually increase the speed and range of movements;
  • vary the exercises to use all abdominal muscles ;
  • drink regularly to avoid dehydration during sessions;
  • incorporate muscle strengthening exercises targeted in your routine;
  • take the time necessary to recover between two training sessions.

Regular trampoline practice is not enough to lose weight…

Regular trampoline practice alone is generally not enough to lose weight. As a reminder, weight loss depends on the balance between calorie intake (the calories you absorb through food) and calorie expenditure (the calories you burn through exercise and your daily activities). In other words, trampolining is a great way to burn calories, but if your calorie intake is higher than your calorie expenditureyou will not lose weight!

This is why a varied and balanced diet is essential to support your weight loss goals. Furthermore, it is necessary to adapt your training sessions to your goals: if your trampoline sessions are not long or intense enough, you may not burn enough calories… “Whatever they are, don't hesitate not to discuss your objectives with your coach,” insists Axel Saget.

In addition, consider incorporating muscle strengthening and cardio exercises in your routine to target different muscle groups. This increases your muscle mass, which can help burn calories during workouts and daily activities. Please note: trampoline practice does not necessarily lead to weight loss. Indeed, the increase in muscle mass can be the cause of a slight increase in weight, even though fat mass decreases. Be patient and persevere to obtain long-term results!

In video: “Does sport make you lose weight? » – Response from Father Martine Duclos

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