Trampoline Aerobic Training Program

A Springfree trampoline is one of the best modes of exercise for interval training. The physical demands of many of the movements on a Springfree are too difficult to maintain continuously for an extended period whereas in an interval format the active rest recovery period allows for an extended workout time. In addition, unlike typical modes of exercise that only allow for one movement (running on a treadmill, riding a bicycle or stationary bike, exercising on an elliptical or climbing a stair stepper) multiple movements can be done from one interval to the next thus you are not limited to the one methodical, repetitive exercise of typical aerobic exercise equipment.

The following are guidelines for the aerobic training workout on a Springfree; this workout includes a 2 ½ minute warm-up and cool down as well as twenty 30-second intervals. To get the best results, constantly switch from one trampoline movement to the next from interval to interval. The movements listed below are just a suggestion and should be tailored to each individual’s ability. For the active rest period simply jump in place at a low intensity:

 

Warm-up

2 ½ minute warm-up practicing the basic movements that you are comfortable doing during the aerobic training workout

Straight Jump

30 seconds, active-rest 30 seconds

Seat Drop

30 seconds, active-rest 30 seconds

Tuck Jump

30 seconds, active-rest 30 seconds

Front (hands and knees) Drop

30 seconds, active-rest 30 seconds

Pike Jump

30 seconds, active-rest 30 seconds

Swivel Hips

30 seconds, active-rest 30 seconds

Straddle Jump

30 seconds, active-rest 30 seconds

Front Drop

30 seconds, active-rest 30 seconds

Jumping Jack

30 seconds, active-rest 30 seconds

Repeat the above cycle one more time, which will total a 20 minute workout (plus an additional 5 minutes to warm-up and cool-down

2 ½ minute cool-down

This workout should be done 3 to 5 days per week and as evenly spaced throughout the week as possible. The range for exercise intensity when using the age-predicted maximum heart rate should be 60% to 90% and a range of 50% to 85% when using the Karvonen Formula. Depending on one’s skill level on a Springfree, the above movements can be interchanged with others as needed. When putting together an individualised movement selection for the workout, make sure to alternate between movements that require only two feet (straight jumps, pike  jumps, jumping jacks) and movements that require additional body parts contacting the trampoline (seat drop, hands and knees drop) as this will enhance the circulatory effect of workout.

 

30/30 aerobic training workout results on a Springfree:

 

Females

  • Average age 38
  • Average weight 123.66 lbs
  • Average training intensity w/karvonen 77.08%
  • Average training intensity wMax HR 86%
  • Average calories burned per minute 10.75*
  • Average calories burned per 20-minute workout 215*
  • Projected calories burned per hour 644.33*

 

*does not include calories burned during 5 minute warm-up and cool-down

 

Males

  • Average age 40
  • Average weight 179.2 lbs
  • Average training intensity w/karvonen 76%
  • Average training intensity wMax HR 84%
  • Average calories burned per minute 15.56*
  • Average calories burned per 20-minute workout 311.4*
  • Projected calories burned per hour 932.6*

 

*does not include calories burned during 5 minute warm-up and cool-down

 

Share Post!

Newsletter Sign up

Subscribe