Can 10 minutes of exercise outperform 30-minute jog? NASA reveals surprisingly quick, low-impact workout

Imagine burning the same calories as a half-hour jog in just ten minutes, all while being kinder to your knees, hips, and ankles. Sounds too good to be true? NASA’s research shows it might not be.

Back in 1980, scientists at NASA’s Ames Research Center teamed up with researchers from the University of Kentucky to compare treadmill running with trampoline jumping. They studied young adults aged 19 to 26, measuring heart rate, oxygen consumption, and body acceleration at key points like the ankles, lower back, and forehead. The results were eye-opening.

Trampoline bouncing, or rebounding, provided almost the same cardiovascular workout as running. In some cases, it was even around 68% more efficient. Why? The forces involved in rebounding spread evenly across your body, rather than concentrating on the feet and knees. This means less wear and tear, and a lower risk of injury. Simply put, your body works harder in terms of muscle engagement and balance, even if your heart thinks it’s doing a standard cardio session.

So, why might rebounding be better than jogging, at least sometimes? While jogging is excellent for cardiovascular health, it can be tough on the joints and can feel monotonous for some. Rebounding, on the other hand, offers a low-impact, high-return workout. Every bounce engages your muscles, stimulates bones, and improves balance. Plus, the gentle spring of a trampoline absorbs much of the shock, sparing your knees, hips, and lower back.

Here’s what makes rebounding so appealing:

• Low-impact, high return: The trampoline absorbs force, reducing joint strain. Perfect for anyone recovering from injury or those with sensitive joints.
• Better mechanical stimulus: The even distribution of forces strengthens bones, muscles, and balance, unlike running, which pounds mostly through your legs.
• Time-efficient: Just ten minutes can match or even surpass the cardiovascular benefits of thirty minutes of jogging.
• Other perks: Improved coordination, lymphatic drainage, mood boost (bouncing is fun!), and easier recovery between sessions.

For a safe and effective rebounding session, choose a sturdy mini trampoline with good spring and a handle if you need extra support. Begin with gentle bounces for two to three minutes to warm up. Then increase intensity with steady bounces or dynamic moves like jumping jacks, twists, or high knees. Finish with slower bounces and stretches for your calves, thighs, and back.

The best time to rebound is whenever you can give yourself space and focus, early morning, a midday energy boost, or post-work relaxation. Aim for three to five sessions a week, with rest days to allow your muscles to recover.

Do remember, though: if you have joint problems, recent surgery, balance issues, or vertigo, check with a medical professional before starting. And make sure there’s enough room around your trampoline to avoid accidents.

In short, rebounding is not only fun but surprisingly effective. With just ten minutes on a mini trampoline, you could get a full-body workout that’s gentle on your joints and energising for your day.

Inputs from TOI