There's nothing like a long stretch of pristine beach to go running along in the great outdoors. And I have to say, that is my favourite way to work my body. Cardio exercises are a great way to keep your heart strong and the capacity of breath intake to the lungs, healthy. Keeping you in tip top shape. Cardio exercise burns calories, tones muscles and strengthens bones, as well as reduces stress and improve your sleep. To really benefit, it’s recommended to do cardio exercises at least three to four times a week (at least 20-30 minutes).
Running Stairs
If you live in apartment building, no doubt there will be a staircase. Why not try running quickly up the stairs and then slowly go down the stairs. Repeat this several times. You don’t have to climb too many stairs, obviously the more you do the better. If you want to do a more intense exercise, climb 2 steps at a time, but be careful when doing this, pick your feet up and try not to miss a step.
Rebound Exercise
To help keep you in shape and improve your mood during this challenging lockdown time, I found bouncing around in my living room on a mini trampoline was fun. Rebounding motions not only stimulate the lymphatic system, which helps flush out toxins and fight disease, but improve balance and coordination. “It enhances motor skills and provides a mental release, and can help relieve symptoms of anxiety,”
Below are some super easy jumping exercises you can do with a mini trampoline in your home.
For a full cardio workout, do each exercise for one minute without interruption. You also don’t have to do all of the exercises, just combine the exercises you like the most and enjoy!!! :-) Bare in mind, 10 minutes bouncing on a trampoline is equivalent to running on a treadmill for half an hour.
1. Jumping jacks
When doing jumping jacks, bend your torso slightly forward. You can also do this exercise by raising your arms to shoulder height instead of lifting them overhead.
To do it
Stand with your feet together and your arms alongside your body.
Lift your arms overhead as you jump your feet apart.
Then jump back to the starting position.
Continue for 1 to 3 minutes.
2. Twists
This exercise develops coordination and works your upper body, back, and core.
To do it
Stand with your feet directly under your hips and your arms alongside your body.
Jump up and turn your legs to the left as your rotate your upper body to the right.
Return to the starting position upon landing.
Then jump up and turn your legs to the right as you rotate your upper body to the left.
Do 1 to 3 sets of 8 to 16 repetitions.
3. Single-leg bounces
This exercise builds ankle strength and balance. Maintain alignment in your grounded leg to prevent your knee from collapsing toward the centre.
To do it
Stand with your feet hip-distance apart.
Yield your weight onto your left foot and lift your right foot.
Jump up and down for up to 2 minutes.
Then do on the opposite side.
4. Jogging variations
To do it
Jog from side to side a few times.
Then try jogging with a wider stance.
After that, jog with your arms overhead.
Next, jog sideways from side to side.
Spend 1 to 2 minutes on each variation.
5. Vertical jumps
To do it
From standing, jump up, keeping your legs together.
At the same time, raise your arms overhead.
Lower back down to the starting position.
Continue for 1 to 3 minutes.
How To Avoid Injury
Stay safe when using a mini trampoline. One with a handlebar, or safety rail for extra protection is good. Position your trampoline in your home so it’s far away from things such as furniture, sharp corners, or hard objects.
Use proper form by maintaining good posture. Keep your spine, neck, and head in alignment, and don’t allow your head to move to the front, back, or side. Always jump using slightly bent knees instead of locking them. Personally, I like to jump without training shoes, however this is up to the individual.
Talk to your doctor before starting any trampoline exercises if you have any injuries, medical conditions, or take any medications.
Stop at once if you experience pain, difficulty breathing, or feel faint. You may feel slightly dizzy or lightheaded when you first begin. If this happens, take a break and sit down until you return to normal.
The Bottom Line
Trampoline jumping can be an effective way to boost your physical fitness, and it may be an exciting break from your regular exercise routine. These low-impact exercises can build strength, improve heart health, and improve stability.
Make sure you’re using proper form and keeping your body in alignment so you can maximise the benefits. Most of all, have fun and enjoy yourself.