Sometimes you don’t want to exhaust yourself with daily workouts and a strict diet, but at the click of a finger you can look prettier, lose weight and fit into your summer shorts. Let's tell you a secret - there is a way out! Pro-Jumping training. Let us tell you in more detail what the magic of such fitness is.
This is the first time I’ve heard about this direction, what is PRO-JUMPING?
The answer is simple - aerobic strength training on fitness trampolines, which promotes weight loss, a toned figure and a great mood. Pro-Jumping - from the English jump - jump. A workout that will make you burn 1,500 calories in one session, and maybe even more if you try really hard. The trick is that exactly one hour of fiery jumping to rhythmic music and you will be able to take out the long-awaited summer shorts from the top shelf. In a nutshell - fast and efficient.
Minus 1500 calories in one hour?
The developers of the Pro-Jumping program claim that 5 minutes of jumping is 20 minutes of running. In this case, there will be no harmful load on the knee joints and spine. A trampoline for weight loss replaces a variety of types of aerobics with minimal time investment. Many girls don’t like monotonous cardio or pedaling on exercise bikes, but with Pro-Jumping training the effect is better, time passes unnoticed and very positively. Training on fitness trampolines increases oxygen consumption, accelerating metabolic processes, forces the body to burn calories more intensively, which means that with proper nutrition, excess weight will begin to disappear.
Am I sure I can?
The main advantage of such fitness is its safety; the trampoline shocks, creating the effect of water that pushes. It is this feature that relieves tension from the joints and lower back, which most often suffer during regular training. Jumping on a trampoline is exactly the kind of load that those who have not done physical labor for a long time should start with. Even if you are new to this type of fitness and it will be very difficult for you to understand exactly how you need to jump in order to perform various basic jumps, then there is nothing wrong with that, after a while you simply will not be able to do without Pro-Jumping training.
Very, very safe?
It is safe if the instructor familiarizes you with the safety rules for jumping on a trampoline before training. During the first few training sessions, you should jump very carefully to control your body during the jump. Your vestibular system must get used to such unexpected training. Training on trampolines protects your knee joints; they do not experience excessive stress, as, for example, when running and working out in the gym. The exercises themselves that make up the complex are quite simple and are based on jumps of varying intensity.
I want to exercise, but I'm too overweight. I can?
It is possible and necessary! Pro-Jumping mini trampolines are designed in such a way that they can withstand up to 120 kilograms. For those who are overweight, it can be very difficult, and sometimes simply impossible, to engage in usual sports due to excessive stress on the legs, feet and joints. Doctors recommend that people with such problems start with simple walking and, of course, trampoline jumping.
Fitness on mini-trampolines seems to take us back to a long-forgotten childhood, giving us a good mood and joyful excitement. Strive for lightness and a good mood, and incendiary Pro-Jumping workouts will help you fight depression and extra pounds.
Elizaveta Mukufa has been attending Pro-Jumping training for the second year:
“I recommend it 100%. For me, jumping is fun jumping to fiery music. Once you take on a driving pace, it is no longer possible to stop. Thanks to this type of group exercise, calories are burned before your eyes, so if you need to lose weight in a short time, then go jumping. You also get a charge of positive emotions, which is extremely important! And after training, nothing hurts, like, for example, after the gym in which you lifted iron; on the contrary, your body is relaxed. After the first workout, it will seem to you that you won’t even get up tomorrow, but that’s still not the case.”
Nadezhda Davydova - fell in love with training on trampolines from the first jump:
“I came to Pro-Jumping classes almost 2 months ago. I really enjoyed the classes! Charge with energy! Positive! In 2 months I see changes in my body! This motivates even more! I go to classes 3 times a week and every class comes with a smile on my face! This is such a thrill!!! It's fun jumping to the music, but at the same time it's an effective workout. I never thought that playing sports could be so much fun. I love trampolining! And I recommend it to everyone!”
Quite a huge number of representatives of the fair sex are dissatisfied with their weight and shape. They constantly resort to various methods designed to correct their excess weight. But not all of them live up to expectations. If you don’t want to waste time on grueling diets and equally grueling physical activity, then pay attention to trampoline jumping. It's not only useful, but also fun. Time flies very quickly on a trampoline. As a result of this, the long-awaited result will not be long in coming.
Each of us has a rough idea of what a trampoline is. In childhood, many practiced on it and were generally pleased with this pastime. During jumping, almost all muscle groups work, endurance increases, and the joy hormone - endorphin - is released. As a result, a person leaves the trampoline with a high spirits and a feeling of fullness of life.
Jump and burn calories
The first question for those who plan to start using a trampoline in order to improve their external appearance will be the following: how many calories will they be able to burn and over what time period? First, we need to say that classes should be regular. In terms of intensity and load, jumping is comparable to jogging. 10 jumps and 40 kcal were burned. If you spend about an hour jumping, then about 250-500 kcal will disappear in an instant.
Correct trampoline jumps
The maximum effect can be achieved in a short time if you adhere to a number of special exercises. Specialists at the Hero Park trampoline arena have developed a whole set of exercises designed to improve a person’s external appearance. They all relate to the trampoline. Before starting classes, you need to warm up properly. Only with warmed muscles can you start jumping. At first, the jumps should be low, after which the height of the jumps should increase. Leave complex elements for later. The ideal option is to exercise under the supervision of a trainer. He knows how to distribute the load. With a competent approach, in a fairly short time you will not only be able to forget about being overweight, but also strengthen your body.
List of exercises
Focus on the following exercises:
- high jump. Keep your feet together every time you jump. When landing, push them to the side. The height of the jumps should be up to half a meter;
- low jump. Limited to 20 cm. There must be a distance of 50 cm between the feet. Jumping duration is limited to three minutes;
- twister This is intense bouncing. With each jump, change the position of the limbs and body. Direct your arms and legs in different directions when moving;
- jogging. The second name is “jogging on a trampoline.” This means running in place. This exercise strengthens the abdominal muscles and also burns calories at an accelerated pace. If the load seems low, then do this exercise with weights;
- jumping with legs apart. After jumping, spread your legs to the side to their maximum length. When landing, bring your legs together.
HEALTH
There are many ways to get rid of excess calories without restricting food or exercise. Laughing, breathing and even sleeping burn calories. Here are some easy, fun and unusual ways to burn calories:
How to burn calories
1. Singing in the shower burns an additional 10-20 calories depending on the volume of the song and the pitch of your voice.
2. Laughter within 10 minutes helps you get rid of 20-40 calories.
3. We burn about 200 calories during 30 minutes of vigorous sex.
4. If you hit head against the wall you can burn 150 calories per hour.
5. On average teeth cleaning burns 5.7 calories within 2 minutes.
6. Pushing a cart in a store burns 100 calories within 30 minutes. The heavier the cart, the more calories you burn.
7. One hour watching TV burns 65 calories.
8. Smoking cigarettes burns 10 calories.
9. If embrace within 1 hour, you can burn 70 calories.
10. One minute kiss burns 2-4 calories, depending on the intensity of the kiss.
11. We burn more calories than we consume when we eat. celery.
12. Walking the dog within 30 minutes, we burn on average 100 calories.
13. We burn more calories when we are in the cold than in the heat.
14. Chewing gum helps burn about 11 calories per hour.
15. You can burn up to 350 calories a day if fidget in your chair.
16. Writing and sending SMS messages burns 40 calories per hour.
17. Eating while standing burns 132 calories per hour for a 65 kg person.
18. Launching kite, you can burn 80 calories.
19. Sleeping naked burns more calories than sleeping with clothes on, as it takes more calories to warm the body.
How many calories does... burn?
Of course, you can burn calories even without doing anything, but as you know, intense physical activity burns excess calories much faster. So, how can you quickly burn calories by playing sports?
How many calories does running burn?
On average, light running burns about 490 calories per hour with an average weight of 70 kg.
How many calories does a hoop burn?
Spinning the hoop burns about 210 calories in 30 minutes or 400 - 600 calories per hour depending on intensity. You can increase your calorie burn by standing on one leg or doing light dance moves.
How many calories does jumping rope burn?
Jumping rope is an intense physical activity that burns 170 - 205 calories per You can start with 1-2 minutes of jumping rope, taking breaks of 10-15 seconds, and gradually build up to 15 minutes in a day.
How many calories does walking burn?
Slow walking at a speed of about 3.2 km per hour burns about 175 calories per hour, while brisk walking at a speed of 6.4 km per hour burns about 440 calories per hour.
How many calories does swimming burn?
Swimming on pool lanes burns on average 476 calories per hour, while butterfly swimming burns calories the most intensely - 576 calories per hour.
How many calories does squats burn?
Squats - one of the intense physical exercises helps burn about 200-400 calories per half hour. To determine exactly how many calories you'll burn doing squats, multiply your weight by 0.095, then multiply that number by the number of minutes you perform the exercise.
How many calories does abs burn?
By pumping up your abs, you can burn about 4 calories per minute and 8 calories per minute for intense abdominal strengthening exercises.
How many calories do jumping burn?
Jumping on a trampoline burns about 42 calories in 10 minutes, while jumping in the “asterisk” position (when jumping, legs to the sides, arms near 10 calories per minute.
How many calories does dancing burn?
Dancing, including striptease, Zumba dancing, belly dancing burns about 200-300 calories per hour.
How many calories does cycling burn?
burns on average 290 -430 calories per hour depending on speed.
How many calories does yoga burn?
Yoga classes burn you on average 260 calories per hour, and more intense yoga classes up to 400 calories per hour.
burn to lose weight?
If you're serious about taking it up, you need to know how many calories you need to consume and how many to burn. To more accurately calculate how many calories you need to consume, the Miffin-Geor formula is used to calculate basal metabolic rate (BMR).
Basal metabolic rate for women:
GV = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) - 161
Basal metabolic rate for men:
GV = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5
The resulting basal metabolic rate should be multiplied by a factor depending on your activity level:
Passive lifestyle: OOB x 1.2
Low activity level(exercise 1-3 times a week): GER x 1.375
Average activity level(exercise 3-5 times a week): GER x 1.55
activity(exercise 6-7 times a week): GER x 1.725
Very high activity level(exercise 2 times a day): GER x 1.9
The result obtained is the calorie expenditure to maintain normal weight.
For example, let's calculate the basal metabolic rate for a 25-year-old man, 177 cm tall and weighing 72 kg, who maintains a low level of activity.
OOV = (10 * 72) + (6.25 * 177) – (5* 25) + 5 = 1956
1956 * 1,375 = 2689
That is, to maintain a normal weight, this man needs to consume 2,689 calories.
If you want to lose weight, you you need to consume fewer calories than your body burns, or burn more calories than you consume.
Since 3,500 calories equals about 0.45 kg of fat, you'll need to burn 3,500 more calories than you consume to lose half a pound.
So, for example, to lose 0.5 kg per week you need reduce your calorie intake by 500 calories per day.
Jumping on a trampoline is a healthy, easy and fun way to burn extra calories and strengthen your body muscles. Exercises on it are recognized as one of the most useful types of physical activity. This article will examine the benefits and harms of trampoline jumping, and will also touch on doctors’ recommendations for children and adults, and the effectiveness of jumping for weight loss.
The benefits of trampolining for adults
In addition to the fact that jumping is the key to a great mood, it brings great benefits to the body due to its healing and preventive properties:
- Jumping activates the beneficial work of the lymphatic system, due to which the body gets rid of toxins that are harmful to health. Lymph flow can accelerate 10–15 times. In addition, accelerating the movement of lymphocytes helps the body fight infections more effectively and has the property of improving immunity in general.
- Aerobic exercises tend to have a beneficial effect on the functioning of the thyroid gland, so jumping helps bring your physical fitness back to normal and reduce cellulite.
- The stress on bone tissue when jumping leads to compaction of bones, tendons and joints, so the trampoline serves as a useful prevention of osteoporosis and some forms of arthritis, which, when they appear, harm the body.
- For older people, jumping can increase the supply of useful oxygen to body tissues. This allows you to fight the damage that causes degeneration of muscle tissue and bones.
What muscles work when jumping on a trampoline?
Jumping is an aerobic form of useful gymnastics that develops the muscular corset, while having the property of protecting the knee joints, feet and spine. Standard jumps strengthen the muscles of the legs and abs, without harming them if done correctly.
Under the guidance of a trainer, you can master special sets of exercises to strengthen the gluteal muscles and enhance the impact of the abdominal muscles. Also, such physical exercises have a beneficial effect on the spine - they straighten it, and due to the even distribution of the load on the back muscles, a person’s posture improves.
Is trampolining good for children?
Important! Next, we will talk not about a newborn baby, but about a baby with a more or less formed skeleton, who is allowed to carry the loads of jumping on a trampoline. You can let your baby go on the apparatus only after consultation with a pediatrician.
A small child's body will benefit greatly from trampoline activities.
In addition to the fact that such loads allow the baby to get rid of excess energy and direct it in a safe direction, the trampoline has the ability to help the growing body develop beneficially.
Useful properties of loads on the projectile:
- Due to jumping, the respiratory system is activated, the vestibular apparatus is actively developing, the skeleton is correctly formed, which will definitely have a beneficial effect on his health in the future.
- After training on a trampoline, beneficial properties appear, such as an effective effect on the musculoskeletal system, and a noticeable improvement in coordination.
- In adolescence, a trampoline allows you to properly develop muscles and improve posture.
At what age can a child jump on a trampoline?
The medical opinion regarding trampoline exercises for children is clear - this is an excellent choice for releasing energy and a useful way to strengthen the body. Fun and joyful sports make the child happy and have the ability to have a beneficial effect on the vestibular system.
A child’s readiness to jump on an apparatus occurs at 1.5–2 years. When your baby has learned to walk independently, you can begin to introduce him to trampoline jumping. Even if the child's movements are not coordinated and do not look like jumping, this will help him get acquainted with the new capabilities of his body.
Attention! It is forbidden to leave a child unattended on a trampoline, otherwise irreparable harm may be caused to his body: a fracture or severe bruise due to the inability to calculate the height of a jump on a trampoline.
At 1.5 years old, the baby begins to develop coordination. Jumping on a trampoline has the ability to have a beneficial effect on the development of coordination and muscle tissue. At the moment of the jump, the loads are distributed as evenly as possible, so no harm is done to the body. Jumping strengthens joints and forms correct posture.
The benefits of a trampoline for weight loss
The benefits of trampolining for women for weight loss have long been proven.
- In addition to active physical activity that burns calories, weight loss is beneficially affected by increased blood and lymph flow, tissue cells are abundantly supplied with oxygen. This enhances the properties of fat tissue and activates metabolism, which does not harm the body.
- The number of calories burned exceeds energy expenditure by 2–3 times. In a small amount of time you can get a high-quality, energetic workout.
- Jumping on a trampoline is recommended for people with disabilities due to the types of loads, for example with heavy weight. Jumping does not harm the joints and does not overload the legs and feet.
Advice! When jumping, the main thing is to monitor the level of stress, otherwise more harm than good will be done to your health.
How many calories are consumed when jumping on a trampoline?
According to medical research on the benefits of fitness on trampolines and the harm from jumping, a person spends 60% more calories than when running. Thus, jumping on a trampoline for an hour can achieve a beneficial physiological calorie-burning effect comparable to more than 1.5 hours of running. To speed up the weight-burning effect, it is enough to exercise on a trampoline several times a week for a quarter of an hour to allow physical exercise to show its beneficial properties.
When performing regular jumping exercises, you can burn about 70 kcal in 15 minutes of exercise. With increasing intensity and complexity of jumps, this figure can be increased by 2–3 times. There are special complexes that allow you to specifically strengthen the gluteal muscles or abdominal muscles.
How to jump on a trampoline correctly
The exercises must be performed under the supervision of a trainer, in compliance with safety precautions for trampoline jumping. The trainer monitors compliance with the rules for using the trampoline during training:
- The feet should always be strictly together (unless a jump with legs spread is performed), and the toes should be pointed out.
- The body should be grouped.
- With a grouped body, the hips should be as close to the chest as possible.
- Hands should be constantly pressed to the body.
Why does your back hurt when jumping on a trampoline?
The health benefits and harms of trampoline jumping have been studied in detail, and some doctors negatively characterize trampoline exercises, citing such consequences of physical exercise as spinal damage. Many people believe that trampolining is dangerous for people with back problems.
This is due to the fact that many people begin to engage in this sport without preparation and without the supervision of a special trainer. Mistakes usually lead to spinal injuries. Therefore, it is extremely important to start exercising under supervision.
Another beginner mistake is starting training directly with jumping. Muscles should be as prepared and warmed up as possible before exercise. Warming up will help prevent pain in the spine.
Harm of trampoline jumping and contraindications
Like any physical activity, jumping has a number of limitations due to poor health.
A trampoline will cause harm, not benefit, when
- hypertension;
- cardiovascular diseases;
- asthma;
- tachycardia;
- thrombophlebitis;
- oncology;
- diabetes mellitus;
- angina pectoris.
Comment! We are talking only about a ban on jumping during periods of exacerbation, as well as in the case of a severe form of the disease. In other cases, moderate exercise under the supervision of a trainer will be extremely useful.
Conclusion
The benefits and harms of trampoline jumping are obvious. This is a great way to remove negative energy while strengthening your body. Jumping is akin to a psychotherapeutic session that brings joy and takes you back to childhood.
Jumping is a comfortable replacement for the usual running. During jumping, the feet, knees and spine are not injured, measured movement is maintained and a significantly larger number of calories are spent. They help accelerate the metabolic processes of the body's circulatory and lymphatic systems. This improves the condition of tissues and joints, increases the supply of oxygen to cells and improves the health of the body.
Physical activity is useful at any age: for children, adults and the elderly. A trampoline helps children develop, adults - maintain health and control weight, and older people - fight muscle degradation.
