The latest news, videos and workouts from the Escape Fitness Team.
Proof that mini-trampolines deliver better results than anyone realised
Imagine a workout that achieves the same results as other exercise styles that seem to need much more effort. Wouldn’t that be a great addition to the schedule for gyms that want to really get members engaged with fitness for the long term?
Well, some new research has identified a form of exercise that delivers exactly that. According to a study by ACE (American Council on Exercise), a 30-minute mini-trampoline session performs well on three major measures: heart rate, oxygen consumption and calorie burning. But – and here’s the really important bit – it feels much easier than other exercise styles that achieve similar results.
Putting mini-trampolines to the test
ACE commissioned a team of researchers at the Department of Exercise and Sport Science at the University of Wisconsin–La Crosse to carry out the research. Twenty-four college students who exercised regularly took part in a specially-choreographed mini-trampoline session.
The key points of the research findings are very positive about this style of workout:
Impressive heart rate and oxygen uptake stats. Average maximum heart rate (HRmax) was 79 percent. This is in line with American College of Sports Medicine (ACSM) guidelines of regularly exercising at 64 to 94 percent of HRmax. The average maximum oxygen consumption (VO2 max) rate was 59 percent, well within the ACSM recommended range of 40 to 85 percent.
Good calorie-burning results. Participants burned plenty of calories too. The calories-burned-per-minute figures (excluding warm up and cool down) were 12.4 for men and 9.4 for women. This contrasts with ACSM’s suggestion that a 30-minute workout should burn at least 6.7 calories per minute.
Achieving as much as running or biking. The level of energy expenditure measured in the study was ‘equivalent to running six miles-per-hour on flat ground, biking 14-miles-per-hour or playing football, basketball or ultimate Frisbee’.
Great results with less effort. On an RPE (rated perceived exertion) scale, mini-trampoline exercise scored about 11.7; a light to moderate intensity. But the researchers would have expected exercise that achieved the heart rate, oxygen uptake and calorie-burning results to score at 13 (hard intensity).
A low-impact, effective and fun workout
So why does a mini-trampoline workout achieve better results than the level of effort would normally deliver. According to the study: “This may be because, while the muscles are working hard, the trampoline makes the activity less jarring. The enjoyment factor may make things easier as well.”
That matches Escape’s view of things. We like the fact that users can get a great workout but with less stress on their joints than many other exercise options. That’s good for all kinds of people, from ‘beginners’ easing into an exercise lifestyle to bootcamp regulars who can build a mini-trampoline session into a varied circuit without adding too much stress on their body.
Escape’s Probounder: the number one choice for commercial use
At Escape we were delighted to read about ACE’s positive research into mini-trampolines. Our own product - the Escape Probounder - is designed and manufactured to be tough and stable enough for the commercial gym environment. It has a strong steel frame and rubber feet to prevent it from moving around during workouts. Despite its strength, the Probounder is light too, so it can be easily and quickly moved into use or storage.
Safety is also a big factor with trampoline-based workouts. So the Probounder does away with springs and instead features rubber bungees covered by a protective mat. Bungees are a better option than springs because if hands or feet come into contact with them they are less likely to cause injuries. The bungees also give users a smoother bounce than springs, which is a big plus when rebounding for long periods or at high intensity levels.
You can download a report on the study on ACE’s website here. And if all of this inspires you to explore mini-trampolining, check out Escape’s Probounder on our online shop, or get in touch with us at [email protected] or call us:
UK: +44 (0)1733 313 535
USA: +1 (614)-706-4462
Germany: +49 (0)2921 590 10 70