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Because of a trampoline's springy nature, it can provide a low-impact workout with reduced risk of joint and muscle problems. However, trampolines also pose safety problems, so avoid jumping on small, aging trampolines and install a safety net. If you take safety precautions, your trampoline workout can be very safe and much more fun than pounding away on the treadmill.
The simple act of jumping up and down on a trampoline can provide you with an intense workout, and you can adjust the speed and pace of your jumps to make the workout more or less intense. Try jumping up and down on the trampoline until you get a feel for what's comfortable, and then build up to more intensity. For an even more powerful workout, try interval training. Jump at a rapid pace for one to two minutes, and then slow down the pace of your jumps for a minute. Speed back up, and alternate between the two speeds for the entirety of your workout.
Running is a high-intensity cardiovascular exercise that can help you burn calories and improve your heart's health. Running, however, can also be hard on your ankles and knees because of the repeated forceful impact with the ground. A trampoline helps lessen this impact, and if you're struggling with joint pain, can give you an opportunity to run. Try running in place, and then work up to alternating between jumping and running. For an intense running experience, try kicking your knees up with each step you take.
As you get more accustomed to the trampoline and improve your balance, try graduating to more complex jumps. Try a pike, during which you jump straight up, extend your legs straight in front of you and then touch your toes in mid-air. A tuck jump is a jump during which you jump straight up and then bend your knees, tucking your feet under you and wrapping your arms around your knees while in the air. Land on your feet with both of these jumps. Simply jumping into the air and kicking your legs forward or out can also help you increase your balance if you're having trouble with jumping tricks. Jumping jacks are also an ideal trampoline exercise. Alternate between several jumps during your workout, or do an intense set of one type of jump for three to five minutes.
Twisting motions help to stretch your muscles and build your strength. To work your abs, try twisting your waist as you jump up in the air and untwisting as you descend down. Moving your arms from side to side as you jump can give your arms an excellent workout. Try jumping and moving one leg forward, backward and to the side, and then switching to the other leg. Pointing and flexing your feet as you jump will stretch your ankles.