Discover the Incredible Benefits of Power Jump

Isabel del Barrio 6 min. of reading Fitness Leave a comment

Power Jump is a new activity that has burst onto the fitness scene and is gaining popularity, not only for its incredible health benefits, but also for the dynamics of the class and the fun involved.
Power Jump is a directed activity whose main tool is a small trampoline or elastic bed from which the session is carried out.
The session is predominantly cardiovascular, very fun, and burns a lot of calories.
This training program is characterized by the use of simple combinations of movements with music, making it one of the most fun fitness activities in addition to its training benefits.

Benefits of Power Jump

In addition to being a truly fun and dynamic activity, there are incredible benefits of Power Jump:

1. Calorie Burning

The Power Jump session is very dynamic with a succession of very rapid movements, making it very demanding energetically and consuming a high number of calories per session (between 600-900 kcals).

2. Improves Balance and Coordination

As it is a choreographed activity, it allows for the improvement of the coordination of movements and both upper and lower limbs.

However, more interesting is the development of improving balance as there is significant involvement of the stabilizing muscles of the midsection.

On the other hand, as it is performed on an unstable surface, it improves the proprioceptive sense and the strength and stability of the ankle and knee joints.

3. Fun and Variety in Training

Do you remember how much fun it was to spend time jumping on a trampoline when you were a kid?

That exact fun is what is experienced in this activity.

It is really entertaining, fun, and can give variety to the monotony of your training plan.

4. Low Impact on Joints

The jumps and plyometrics are beneficial for generating certain tensile stress at the musculo-tendinous level and favoring the oxygenation of bones and the creation of bone mass, so it is advisable for people suffering from osteopathy and osteoporosis to include jump work, rebounds, and certain impacts in their routine.

By working on an elastic surface, without rigidity, the incidence of braking forces and joint impact is significantly reduced, which makes it practicable for everyone, except for pregnant women or those who do not have good joint stability.

5. Muscle Strengthening

In this activity, mainly, the lower limbs are trained improving not only strength but also muscular endurance.

So it is an excellent activity for those people who are looking to improve their physical condition and a better appearance of their legs.

6. Cardiovascular Improvement

The succession of rapid movements on the elastic surface causes a massage on the internal organs, favoring their functioning, improving circulation and blood flow and directly reduces cardiovascular risk factors such as cholesterol and diabetes.

7. Promotes Lymphatic Drainage

Due to the movements on the elastic surface, the rapid muscular contractions of the lower limbs, it is an activity that favors lymphatic drainage and with it the retention of fluids.

This helps to combat tired legs and cellulite.

8. Postural Improvement

As mentioned earlier, the involvement of the stabilizing muscles of the midsection-spine is very high to maintain not only the alignment during the activity and prevent you from falling.

As a curiosity: astronauts to avoid muscle and bone mass loss on space missions where there is no gravity, use mini-trampolines to improve and maintain their physical condition after periods in which they have been without gravity, and therefore, without bone stimulation.

What is a Power Jump Class Like?

The duration of a Power Jump session is 60 minutes and can be practiced by everyone except pregnant women, or people with joint instability (ankle, knee and/or hip).

The caloric expenditure of a Power Jump session is usually between 600-900 calories per session, making it a very attractive activity.

In addition to the training focused on gaining resistance and muscular strength of the lower limbs and stabilizers (abdominal and lumbar area).

Tips for Beginners in Power Jump

As with any other activity, a period of adaptation to this activity of approximately 2-3 weeks is recommended. And it is recommended a frequency of 2 to 3 days per week, to feel the improvements produced by this new fitness activity.

One of the biggest fears of beginners is being able to fall off the trampoline, however, there is a structure at the front with support, to precisely avoid falls.

If you are starting this activity, take the first classes as a first contact to familiarize yourself with the exercises and basic technique, before increasing the frequency and intensity of the sessions.

How to Incorporate Power Jump into Your Exercise Routine

Regardless of the goal you pursue with your current training plan, Power Jump can be an activity that helps you vary your routines, have fun while you train.

Ideally, as long as you have availability, is to complement your workouts with 1 or 2 Power Jump sessions a week.

It is advisable to do it on non-consecutive days.

This will allow you to break the routine, continue maintaining an improvement in fitness level, and benefit from all the advantages of this group class.

Conclusions

Jumping remains a form of exercise overlooked, as most people are unaware of its numerous benefits for physical and mental well-being.

Also, this type of activity not only helps to improve performance in young people, but it turns out to be an effective tool for older adults, as reflected in studies conducted, where it was shown that jump training is safe and effective in older adults.

In another recent meta-analysis on the effects of plyometrics on muscle hypertrophy, it was concluded that:

Plyometric jump training can induce skeletal muscle hypertrophy, regardless of age and gender.
There is evidence that the effects are relatively greater in non-athletes than in athletes.

Furthermore, the weekly frequency of plyometric jump training sessions seems to moderate the effect of plyometric jump training on skeletal muscle hypertrophy, so that more frequent weekly plyometric jump training sessions produce greater hypertrophic adaptations.

If you are looking for a fun, dynamic activity with multiple health benefits, Power Jump classes might be the perfect option.

Bibliographic References

Arntz F, Mkaouer B, Markov A, Schoenfeld BJ, Moran J, Ramirez-Campillo R, Behrens M, Baumert P, Erskine RM, Hauser L, Chaabene H. Effect of Plyometric Jump Training on Skeletal Muscle Hypertrophy in Healthy Individuals: A Systematic Review With Multilevel Meta-Analysis. Front Physiol. 2022 Jun 27.
Głogulska, L. The Science of Jumping: Boosting Athletic Performance, 2024.
Moran, J., Ramirez-Campillo, R., & Granacher, U. (2018). Effects of jumping exercise on muscular power in older adults: a meta-analysis. Sports Medicine, 48(12), 2843-2857.

Related Posts