New research, published in the German Journal of Sports Medicine (Deutsche Zeitschrift für Sportmedizin) this February, reconfirms the effectiveness of rebounding exercise to significantly improve fitness, even when following a relatively light workout schedule.
The participants in the eight-week study performed three workouts per week, each only nineteen-minutes long, which included four minutes of low-intensity warm-ups and cool-downs. Though the participants only exercised 57 minutes a week, far below the American Heart Association’s recommendation of at least 150 minutes per week, “significant improvements were found in aerobic capacity,” body fat was reduced by 5.4% and trunk strength was also significantly increased.
The researchers concluded that, “Mini-trampoline exercises induce substantial aerobic intensity and energy expenditure… and can be implemented as an alternative to other exercises to fulfill the WHO [World Health Organization] recommendations.”
The article also references a similar study, published in the International Journal of Sports Science in June of 2016, that showed a much greater increase in cardio strength (more than twice that of participants who jogged on treadmills) and reduction in body fat (50% greater than the jogging group).
Though both studies included the same exercise schedule (three sessions per week for eight weeks), the length of the workouts in the 2016 study were 30 minutes for the first six weeks and 35 minutes for the final two weeks, significantly longer than the 19 minute sessions performed in the recent German study and much closer to the duration of a typical workout.
Also, the participants in the recent study were required to hold a stabilizing bar at all times, which kept their upper body “bent over and held still.” Though this posture may have contributed to the dramatic increase in the participants’ back muscle strength, it may also explain why there wasn’t quite as much cardio and body fat improvement as with the previous study, whose participants were allowed to move freely and engage their entire body while bouncing.