MANAGING TO FIND the time to hit the requisite 150 minutes of moderate-intensity exercise per week can feel more and more out of reach, with busy schedules making it increasingly difficult to even squeeze in a 30-minute bodyweight workout from home, let alone at the gym.
But while NASA’s expertise may lie outside of Earth, the organisation has found a solution to all our exercising problems in the shape of rebounding. Despite its association as primarily for those aged 10 and under, rebounding – or mini-trampolining – is actually extremely effective for adults, with the exercise promising a low-impact, full-body workout that also provides an aerobic stimulus.
The study
In 1980, NASA conducted a study and found that a quick 10 minutes of rebounding was up to 68% more effective than 30 minutes of jogging.
Measuring eight participants aged between 19 and 26, NASA had them run on a treadmill at four speeds and jump on a trampoline at four different heights, measuring oxygen uptake, acceleration levels and heart rates throughout.
The results indicated that, “for similar levels of heart rate (HR) and oxygen uptake (VO2), the magnitude of the biomechanical stimuli was greater with jumping on a trampoline than with running”. In other words, trampolining placed more physical stress on participants’ bodies – muscles, bones and joints – than the treadmill did, despite their hearts and breathing working at the same level for both. Their bodies absorbed more force while bouncing and reacting to the trampoline’s instability.
Rebounding also made the participants’ bodies work harder – jump higher, move more and their joints and muscles were more active – than running did, despite their hearts and lungs operating at the same levels. In effect, trampolining provided a more intense workout. “The external work output at equivalent levels of oxygen uptake were significantly greater while trampolining than running,” the study found, notably, “the greatest difference was about 68%.”
Oxygen consumption became more efficient on the mini-trampolines as well, with participants using the same amount of oxygen to produce twice the amount of work when compared with treadmill running. Recovery times were also quicker, making it an ideal workout for those who want to see faster fitness improvements.
There are drawbacks to the research, however, highlighted by the small sample size and study being conducted exclusively on men of similar ages.
Why is rebounding an effective workout?
1. Low-impact, full-body workout
While running is primarily a lower-body workout, rebounding distributes the force across your entire body, lowering joint strain. That’s because, in rebounding, the support of the soft trampoline mat and elastic cords absorb (up to 85% of) the weight of your landing.
‘This allows rebounding to be simultaneously high-intensity and low-impact, as well as a workout that you can continue doing much later on in life,’ says Aly Giampolo, founder of The Ness fitness method.
2. Improves cardiovascular fitness
Despite being lower impact on your joints, rebounding can still build your stamina and endurance much like any cardio session. An ACE study done on 24 college students doing a rebounding workout found that their average heart rate was at 79% of their heart rate max and the average oxygen uptake was 59% of max capacity. Both these values fell within the ranges set by the American Council of Sports Medicine (ACSM) for improving cardiovascular fitness.
What does this mean for us?
If you’re really thinking of trying this workout, consider investing in a rebounder. Then, ease yourself in. Giampolo recommends rebounding three to four times in your first week, even if it’s in short five- to 10-minute bursts, working up to exercises like the high bounce, jumping jacks and kicks.
This article originally appeared on Men’s Health UK
Related:
New study finds lifting before cardio is best for strength gains and fat loss
Why periodic rests from training could be the key to boosting muscle growth
