Jumping fitness: how to practice it?

The jumping fitness, also know as body jump, is a discipline created in 2001 in the Czech Republic. Instructors Jana svodova Y Tomas Burianek They combined the principles of aerobic exercises with a trampoline or trampoline, with the aim of minimizing the impact on the joints and making the classes more dynamic.

The sessions of this discipline are developed over 45 or 60 minutes, with background music to guide each exercise and with variations in the intensity of the movements. It is related, in this way, with other practices, such as body pump, the body balance, the fitboxing, Pilates and spinning. It differs from all in that the exercises are performed on a trampoline.

In recent years there has been an increase in interest from gyms and sports enthusiasts. Today it is practiced in 30 countries and is emerging as an alternative to conventional aerobic exercises. This is why we teach you how to do jumping fitness and some of its benefits.

What are the benefits of practicing jumping fitness?

The main reason to do jumping fitness we find it in a relief in the joints. Some aerobic disciplines impact the knees, ankles, and hips, leading to wear, pain, inflammation, and injury over time.

The trampoline on which the exercises are performed helps to considerably relieve tension in these areas, as each movement is cushioned.

A multitude of aerobic practices are carried out on the trampoline, so that benefits such as the following are received:

  • Reduces episodes of depression: all physical activity is positive for psychological well-being. The evidence indicates, however, that aerobic disciplines are useful for this.
  • It helps control weight: either by maintaining it or contributing, in the company of a balanced diet, to losing it. The body jump combines different intensities of aerobic movements, which has been documented as beneficial for weight loss.
  • Control cholesterol and triglyceride levels: Studies have confirmed that medium and high intensity physical activity is helpful in controlling cholesterol and triglycerides.
  • Lowers blood pressure: the 45/60 minutes of activity that you are on the trampoline are useful to lower blood pressure levels. It is ideal for people suffering from hypertension or as a preventive method. This has been shown by various investigations in this regard. In any case, a prior evaluation by a cardiologist is advisable to determine the feasibility of performing the jumps with the blood pressure figures that each patient manages.
  • Contributes to executive functioning: This is the improvement in cognitive ability, attention, memory and concentration. This is what the evidence suggests, so it is one of the reasons why aerobic activity is recommended for older adults.
  • It is a cardioprotective activity: especially if you develop it at high intensity, although aerobic disciplines at medium intensity have also been shown to have positive repercussions for the heart.

Running, for example, is an aerobic activity that can impact the joints, especially the knee and ankles.

Read also: Bodyweight training: What is it and what are its benefits?

How is jumping fitness practiced?

As we have already pointed out, the jumping fitness is developed through classes ranging from 45 to 60 minutes. Sometimes you can find 30-minute sessions for newcomers.

The classes are led by a coach, who is also responsible for selecting the musical tracks that serve as companions. These, in theory, help guide movements and set the pace to go from medium to high intensity.

The selected movements are according to the level of the participants, the objective of the class and the experience of the trainer. All of these are done on a trampoline that may or may not have a support handlebar. Among the most used exercises in a training session jumping fitness we highlight the following.

1. Warming up

As with any other discipline, the body jump begins by stretching and warming up the muscles involved. Although both can be done away from the trampoline, the first 5 minutes of a typical class are meant to prepare your muscles once you are on it.

In this way, the coach, hand in hand with a musical background, will use the following as a warm-up system:

  • Smooth bounce with legs fully stretched.
  • Smooth bounce with claps and knee raises.
  • Jumps with 90 degree turns until completing the starting position.
  • Scissors or T jumps.
  • Jumps from side to side.
  • Jump squats.
  • Jumps style skipping.

These are some movements indicated to warm up, essential to avoid injuries and achieve maximum muscle performance. No session of jumping fitness you must skip them at startup.

We recommend: Isometric planks: benefits and how to do them

two. Jogging

The trot o jogging can be adapted to a trampoline, so that every training session body jump include it for a few minutes. It is more friendly to the joints, while safer to practice for some groups of people.

In general, it is performed at a medium intensity, although there may be times when it rises to a high peak. It demands greater stability in the corecalves and quadriceps, as the small changes derived from the rebound effect of the trampoline tend to unbalance the center of gravity with each step.

3. Aerobic dance

Aerobic dancing is one of the most underrated variants of exercise. A high intensity session can burn up to 500 calories, so that all kinds of jumping fitness they include some kind of dance. These are chosen in agreement with the participants, so they can range from zumba to oriental dance.

For greater comfort, large trampolines can be used, expanding the surface of the base for greater freedom of movement. When trying to find a higher caloric expenditure, it is very common to make modifications of the steps and give rise to more improvisation.

Routines can include dances and some weight, always prioritizing the use of the trampoline.

4. Exercises with weights

Although not all sessions use them, The use of weights is allowed during a training session. body jump. Thus, aerobic and anaerobic activities are combined in a single routine and muscle strengthening is achieved in the process.

Naturally, the weight is regulated to only a few kilograms to maintain the essence of the discipline and avoid accidents with the trampoline.

Most movements can be reinterpreted to include weight, although you can also do classic anaerobic routines with the addition of jumping. It all depends on the physical condition and the objectives.

Considerations for doing jumping fitness at home

These were some examples of what a class of jumping fitness. Nothing prevents you from developing it at home, although you should consider a couple of previous details:

  • Choose a trampoline that can support your weight.
  • Clear the area to avoid bumps by extending your arms and feet.
  • Ensures friction of the contact points with the ground. If your trampoline doesn't have them, consider adding anti-slip rubbers.
  • Wear sportswear that allows you to do the movements freely.
  • Wear sports shoes for stability. After you gain more experience, you can try barefoot classes.
  • Do not continue with the session if you feel pressure in your chest, excessive discomfort in the pelvic area or muscle pain.

In addition to taking all this into account, you should also know that there are some contexts in which the jumping fitness contraindicated, such as urinary incontinence, vertigo, ankle sprains, or recent joint injuries. Neither is its execution recommended after 5 months of pregnancy., although you can consult with the specialist doctor as you deem appropriate.

Remember that it will take you a couple of classes, on average 5 or 6, to familiarize yourself with the movements and balance on the trampoline. So avoid exceeding your capabilities to avoid injury or interruptions.

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