RESEARCH: Investigating The Potential Fitness Benefits Of Mini-Trampolines
Can exercising on a mini-trampoline improve cardiorespiratory endurance and body composition?
Although trampoline training has been around since World War II, the performance benefits of trampoline-based exercise have not been definitively substantiated, with studies dating back to 1978 showing conflicting results with regard to maximal heart rate (HRmax), maximal oxygen uptake (VO2max) and energy expenditure.
To determine the intensity of an individual mini-trampoline exercise routine, ACE enlisted the help of John Porcari, PhD, and his team of researchers in the department of exercise and sport science at the University of Wisconsin, La Crosse.
For this study, researchers recruited 24 apparently healthy college students who were recreationally active (exercising at least 3 times per week for the past 6 months). Each participant completed an incremental exercise test on a treadmill to determine his or her HRmax, VO2max and ratings of perceived exertion (RPE).
After the exercise test, participants oriented themselves on the mini-trampoline and then followed a 19-minute video of a full-body workout designed by JumpSport®; the routine incorporated a variety of choreography and movements. The researchers recorded heart rate and VO2max every minute and then calculated caloric expenditure from the VO2 data. RPE was assessed every 5 minutes.
This study demonstrated that the mini-trampoline routine from JumpSport did indeed meet fitness industry guidelines for improving cardiorespiratory fitness (64%–94% of HRmax or 40%–85% of VO2max 5 days per week for 30–60 minutes per day). During the workout portion of the routine, the average heart rate was 79% of HRmax and the average VO2 was 59% of VO2max. Men burned an average of 12.4 calories per minute, and women burned 9.4 calories per minute, which is approximately equivalent to running 6 miles per hour on flat ground or biking at 14 miles per hour.
The Bottom Line
The intensity of the mini-trampoline workout by JumpSport was sufficient to improve cardiorespiratory fitness, though that’s only part of the story. Exercise adherence over the long term is the key to improving fitness and body composition, and mini-trampoline workouts appear to show great potential in that regard.
For example, although the workout intensities were on the cusp of moderate to vigorous intensity, participants’ perceived intensity ratings were much lower than expected, meaning the mini-trampoline workout didn’t feel as intense as it really was. Dr. Porcari remarked that this could boil down to an “enjoyment factor” that made the exercise seem easier. Working out on a mini-trampoline may also include balance training and spatial awareness, according to Dr. Porcari, but more research is needed in this area.
Ultimately, the mini-trampoline workout proved to be effective and enjoyable, and could be a good addition to a training repertoire or group fitness schedule.
American College of Sports Medicine. 2014. ACSM’s Guidelines for Exercise Testing and Prescription (9th ed.). Philadelphia: Wolters Kluwer/Lippincott Williams.
SPOTLIGHT A PRO: Giselle Pineda
Ace Certified Personal Trainer Bay Area, California
Q&A with Giselle
What inspired you to start a career in fitness?
After graduating from college, I quickly realized I wasn’t happy sitting in front of a computer all day. I wanted to do something to make an impact on people’s lives, so pursuing a fitness career was a natural fit. I’m committed to helping people become better versions of themselves, build confidence and strength, and improve their overall quality of life.
Which client are you most proud of?
I used to have a senior client in Hawaii named Jerry. He inspired me with his contagious energy and commitment to health and fitness. Not many 80-year-olds can do medicine ball squat presses while balancing on top of a BOSU® Balance Trainer. In the Hawaiian language the word hanai refers to an informal adoption, and Jerry told me I was his hanai granddaughter, which speaks volumes about the close bond we shared. Although Jerry passed away, I’ll never forget how he showed people half his age how strong and vibrant they could be when they made health and fitness a priority.
How do you stay fit and healthy?
Nothing gets my heart pumping and soul singing like a run on a beautiful trail or beach. I also travel a lot, but that doesn’t mean my fitness routine takes a vacation. I find that the best way to feel the heart and soul of a new city is to go for a run. No matter where I go, I find ways to be active, whether it’s hiking in the Cinque Terre region of Italy or taking hot yoga in Barcelona. I live each day with health and fitness in mind, and I’m grateful for what my body is capable of.
In your opinion, what’s the biggest factor for success in meeting fitness goals?
You’ve got to find your own path, experience your own journey, and create an environment that breeds health and wellness from every angle: Be active daily, eat healthfully, minimize stress, get enough sleep, allow nature to refresh your spirit, and explore new places. Realize that your life is a gift and a story worth telling.
What’s next for you?
For years I dreamed of combining my passion for fitness and love of travel in a unique business offering. I recently launched a new venture to offer affordable weekend fitness and wellness retreats in local destinations. The retreats combine trainer-led small-group workouts with hiking excursions and mindful eating.
POLICY: Key Principles Of Civic Engagement
Civic engagement assembles people from diverse backgrounds to identify, address and solve issues affecting a community. There are three key principles of effective civic engagement—collaboration, inclusiveness and advocacy. ACE Pros have the ability to positively impact their communities by applying these three key principles to the work they do to get people moving.
Collaboration is a fundamental element of successful intervention programs. By joining forces with clients and other stakeholders, such as local parks and recreation departments, ACE fitness professionals and health coaches are better able to lead their communities toward sustainable change.
When ACE fitness professionals and health coaches build rapport with clients, this opens the lines of communication and creates a sense of inclusiveness. People who feel that their voices are heard are much more likely to become involved in the problem-solving process, and this can be a great catalyst for change throughout a community.
Making an impact on the obesity crisis will require health and fitness professionals to become leaders in advocating for issues specific to the needs of their clients and communities. Spearheading policy change at a local level can ensure that professionally led physical activity is prioritized, accessible and affordable to all. Health and fitness professionals who actively engage in public policy issues are able to guide the direction of the profession and expand opportunities for both themselves and the clients they serve.
ACE applies these principles to the work we do every day. By partnering with other organizations, advocating for our pros, and training well-qualified health and fitness professionals, we are able to provide communities with a network of resources and support to get more people moving.
Learn more about how this approach can build strong and healthy communities in the free ACE webinar “Why Community Fitness Leadership Matters” at ACEfitness.org/advocacy/webinars.
YOUR CAREER: The Value of Being a Versatile Health and Fitness Professional
By Amber Long
ACE Certified Professional
If you’re new to the health and fitness profession, you might be tempted to specialize in one type of training, client or class. While this can be a great way to get started, in reality people will come to you for guidance on a wide variety of needs, which is why it’s so important to diversify your skill set and be open to a range of educational and vocational opportunities. This increases your versatility and your value, to both employers and potential clients, and enables you to meet clients where they are physically, mentally and emotionally.
As a new professional, seek broad educational experiences, like fitness conferences and workshops, that allow you to soak in a smorgasbord of sessions, techniques and presenters. These events can also be a great way to network with like-minded people. Or, volunteer to help with special events or programs at your facility or in your community, to gain experience. Often, just speaking up about your interest in learning something new will send a signal to your managers and peers that you are eager to grow as a health and fitness professional.
As you learn more about the vast diversity of the fitness field, make a point of sampling from a variety of techniques and methods, if for no other reason than to understand the questions clients may ask you. The more you know, the better you can relate to your clients, provide them with valid information and refer them to other fitness or healthcare professionals when necessary. As you gain hands-on experience, you will begin to find your natural niche. From there, you can focus your continuing education efforts in that area and become a little more concentrated in a specialty or preferred client base.
Becoming more versatile can also mean stepping up in times of need. It can mean learning how to fill in for more than one position at your facility or organization. A trainer who can also teach group fitness classes or an instructor willing to learn to teach another method can help when subs are needed at the last minute. Other times, versatility comes from embracing discomfort. It might mean teaching a new class or learning to work with new types of clients. It might not be what you had envisioned for yourself, but the experience is valuable. Depth of knowledge comes from learning about things that you might not necessarily embrace in your own personal workouts, but will benefit your clients or organization.
Collectively, the experiences you gain over the course of your profession will craft your personal philosophy and skill set. The more versatile you become, the more opportunities are likely to come your way.
ACEFITNESS.ORG: What’s Trending
3 Moves To Do Instead Of Pushups
The pushup is an all-around excellent exercise that is difficult to replicate, and there’s definitely something to be said for mastering the basics. But there’s also value in changing up your routine from time to time. This prevents boredom and helps you push through workout plateaus. When you’ve had enough of pushups, try the bench press, offset one-arm dumbbell chest press, or machine chest press instead. Each move is guaranteed to train some or all of the muscles used in pushups without doing a single pushup.
Learn more at acefitness.org/changeitup .
Exercise For Each Decade Of Adult Life
Research suggests that the most effective ways to minimize the effects of aging are to exercise regularly and adopt healthy lifestyle behaviors. The good news is that a healthy lifestyle can be the proverbial fountain of youth and help you to slow, and in some cases, reverse the effects of aging. These general considerations for exercise, nutrition and lifestyle choices can help you thrive in every decade of your life, from your 20s through your 90s.
Learn more at acefitness.org/fountainofyouth .
What’s slowing down your metabolism?
You’ve probably encountered clients who say they can’t lose weight because they have a slow metabolism. But is metabolism really to blame for an inability to lose weight? And can slow metabolism be fixed? Metabolism is a complex process that’s affected by more than just what you eat and how much you exercise. Help your clients understand the variety of factors that might be sabotaging their metabolism, such as inconsistent mealtimes, insufficient sleep, poor nutrition, sitting all day, stress, etc.
Learn more at acefitness.org/metabolism .
A 20-minute workout for the incredibly busy
Many people assume that spending more time exercising is better, but it’s actually the right combination of intensity and time that makes the magic. Life, says ACE Pro Jonathan Ross, is a choice between “busy and unfit” and “busy and fit.” Everyone is busy. So, what is the fix? With a few simple ingredients, Ross explains how you can make a workout fit the time you have instead of feeling frustrated trying to fit a 60-minute workout into a 20-minute window.
Learn more at acefitness.org/20minuteworkout!.
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