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Raphael,
I have just purchased a trampoline with stabilization bar. The trampoline had a very short CD with no exercise given for a woman of 60. Can you recommend any specific exercises that I can perform to burn calories, increase my heart rate and tone my body? I have some back issues and thought the low impact way to exercise would be beneficial. I appreciate your suggestions. Thank you. — Margie
Margie,
One of the reasons I like your question is it shows that you not only want to safely improve your fitness level and lose weight, but that you’re also trying a form of exercise that might be fun. A lot of people start exercising and experience a sense of drudgery because they aren’t doing something they find fun. That’s one of the real keys to consistency – do something you enjoy and experiment with various forms of exercise.
I don’t know what specific back issues you have so if necessary, take my exercise recommendations to your doctor to get his/her approval. However, the exercise program I’m providing should be safe and very effective.
The first few weeks is more about getting used to exercise on the trampoline and not overdoing it. So I recommend 10 minutes of exercise (not including cool down) 4 days per week the first couple of weeks. Then begin increasing slowly each week by 5 minutes. In week 3, you can increase to 15-minute sessions. On week 4, do 20-minute sessions. It’s important to begin any exercise program very slowly and conservatively to allow your body to get used to the additional movement.
If three days per week is better for you, then you can also do that the first few weeks. I know it doesn’t sound like a lot to start, but your body will thank you for it. And as you increase time slowly, in week 3 you’ll begin to feel your endurance improve and get into a good calorie-burning program.
Go at your own pace with all of the exercises and stop when you need to. The goal is to perform them all in succession without stopping, but the first few weeks you may need to pause briefly and then continue.
Margie’s Trampoline Program
Walk - This is a warm-up exercise. While on the trampoline, alternate lifting your heels as if you’re attempting to walk but keep your toes planted on the trampoline. It won’t be exactly like walking outside so if you focus on lifting your heels left and right, you’ll be in the swing of it. Swing your arms as you normally would when walking. Do this for 2 minutes.
Bounce – Stand on the trampoline with your feet slightly apart, hands holding the stabilization bar and very gently perform a light bouncing movement — just a tiny bounce so your feet barely come off the trampoline. In week 2 or 3 as you get used to this movement, slightly increase the height of your bounce. You’ll enjoy this movement and if you have music on, that will make it even more fun. Perform this for 2 minutes. Don’t forget you can stop at any time if you’re short of breath. Your endurance will increase the more you practice.
Jog – You may need to continue to hold onto the stabilization bar the first few weeks and that’s fine. Begin a very light jogging movement. In time, I’d like you to not hold onto the stabilization bar and instead perform the jog with your arms pumping left and right as if you were jogging outdoors or on a treadmill. Perform the light jog for 1-2 minutes.
Jumping Jacks - This is a more advanced exercise but you can begin doing it by not using your upper body. Continue to hold onto the stabilization bar and make your legs go outward and then inward as if you were performing jumping jacks. In time, I’d like to see you perform actual jumping jacks without the stabilization bar. Perform for 2 minutes.
Forward and Back – At the same time, bring your right leg forward and your left leg behind you in a straight line with a bouncing motion and keep alternating right and left.
Finish your session with the Walk exercise for 2-3 very easy minutes to cool down.
I also recommend that you stretch before and after your trampoline exercise program.
As you become more proficient you can add the following exercises/tips:
- Increase your pace.
- Bounce higher.
- Perform an alternating side twist (moving only your lower body and twisting left to right, right to left etc.).
- Decrease the time that you use the stabilization bar.
- Swing your arms while on the trampoline.
- Lift your knees above your waistline alternating right to left (assuming it doesn’t bother your back).
- Raise your hands above your head as you bounce with certain movements.
I hope you enjoy the workout, Margie.
Good luck!
Raphael
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