Discover the Ultimate Guide to Bungee Workouts with Justin Steele. As an affiliate disclosure, Hearst Magazines and Yahoo may earn commission on some items through provided links. If your workouts are feeling a bit stagnant, it might be time to elevate your fitness routine with bungee workouts. These high-energy, low-impact classes involve leaping, floating, and planking while secured in a bungee harness, gaining popularity in fitness studios nationwide. Even celebrities like Timothée Chalamet have tried it out in a recent SNL skit.
According to Callie Thornton, owner of a bungee studio, this workout offers a low-impact, high-resistance cardio experience. Using bungee cords, participants flow through a combination of dance, strength, and cardio exercises, feeling like they’re moving through the air. The bungee cords provide support, reducing impact on joints.
Meet the experts: Callie Thornton from The Fly Witches in Kentucky, Melanie Taylor from PH Fit in North Carolina, Jaclyn Kolianos from Fly Bungee Fitness in Ohio, Aly Beck from Nashville Physical Therapy and Performance in Tennessee, and Molly Frankinburger from Hospital for Special Surgery in New York City.
In a bungee workout, participants perform movements like squats, jumping jacks, and burpees while attached to the ceiling by bungee cords. This workout trend originated in Bangkok and gained popularity in the US in 2017. Bungee workouts offer high resistance with minimal impact, allowing for a customizable intensity level by adjusting body position in relation to the anchor point.
Similar to Pilates classes, bungee workout classes come in various styles such as full-body classes, fly intensives, and cardio bootcamps. These classes typically include six foundational moves: squats, running, jumping jacks, and burpees. In a bungee workout, the cords absorb impact and provide resistance, making exercises more challenging yet joint-friendly.
oliannos demonstrates a series of bungee workout moves: squat to plank, plunges, and knee flies.
1. Squat to Plank: Begin by squatting and then use the bungee cords to kick your feet out, landing in a supported plank position. Spring back into a squat and return to standing.
2. Plunges: Similar to a trust fall, plunges involve falling towards the floor in a plank position with the support of the bungee cords. Engage your core and glute muscles to tap the floor and return to the starting position.
3. Knee Flies: These dynamic moves involve running and jumping into the air, pulling one leg into your upper thigh like the yoga Tree Pose.
Benefits of Bungee Workouts:
1. Joint-Friendly: The bungee cords reduce impact on joints, making it suitable for individuals with joint pain, recovering from injuries, or returning to exercise. It can be beneficial for those with knee or back issues.
2. Cardio Fitness: Bungee workouts elevate the heart rate, improving endurance and cardiovascular health. They are a fun alternative to traditional cardio exercises and can be effective for improving cardio fitness.
3. Full-Body Workout: Bungee workouts engage multiple muscle groups, including the core, legs, and upper body. They help improve balance and coordination while working the full body.
4. Coordination Improvement: Bungee workouts challenge coordination as the body performs various dynamic movements. Regular practice can enhance coordination skills.
“When brushing your teeth, you likely don’t consciously think about holding your toothbrush,” says Beck. Engaging in activities that challenge coordination, involve repetition, and encourage movement in new ways can benefit our brains and nervous systems as we age. General exercise has been shown to reduce the risk of cognitive decline and memory loss in older adults, according to a 2020 study in the Journal of Cerebral Blood Flow & Metabolism.
Participating in group fitness classes can also improve mental wellbeing by reducing stress levels. Beck emphasizes the importance of having fun, enjoying activities we like, and connecting with others for our mental health.
Before trying bungee workouts or any new exercise regimen, it’s essential to consider your current fitness level and whether the workout is suitable for you. While bungee workouts offer numerous benefits, they may not be suitable for everyone. If unsure, consult with your doctor before signing up for a class.
There are some risks and considerations associated with bungee workouts, such as triggering vertigo, potential exacerbation of certain back issues and injuries, and the possibility of raising heart rate to levels that may be risky for individuals with specific heart conditions. Pregnant individuals are advised against participating in bungee classes due to the pressure the harness places on the abdomen and lower back.
To incorporate bungee workouts into your fitness routine safely, seek clearance from your doctor, monitor your heart rate during the workout, and follow any guidelines provided by your healthcare provider. Remember that bungee classes should complement a well-rounded fitness regimen.”
– Low-impact exercises can provide numerous advantages, as Beck highlights, but they are most effective when incorporated into a comprehensive workout routine that includes functional fitness, such as resistance training. Beck emphasizes that these exercises should not replace regular resistance training sessions since they do not fully bear weight, which may not be sufficient to enhance or maintain muscle mass or bone density. The suitability of these low-impact classes for moderate to high-intensity interval cardio work depends on the class’s intensity and the individual’s capabilities.
– Beck advises most people to prioritize moderate to heavy strength training two to four times a week, along with at least 150 minutes of moderate-intensity cardio weekly (or 75 minutes of high-intensity activity per week as recommended by the CDC). Additionally, she suggests not neglecting mobility and stretching exercises. Regarding bungee workouts, Beck recommends incorporating one to two bungee workout sessions per week for enjoyment or as part of cardio training.
Finding a Bungee Workout Studio Near You
To locate a class, consider searching platforms like ClassPass or MindBody. While bungee workouts are gaining popularity, they are not as widespread as cycling or yoga classes. If you cannot find a nearby studio, you can explore bungee workout classes at home through apps like Fly High Bungee Fitness, which feature Kolianos’ classes and workout replays.
At-Home Bungee Fitness Set
You will need to invest in a complete setup, including a harness, bungee cords, swivels, daisy chains, mounts, and other essential equipment. It is crucial to consult a structural engineer to ensure that your ceiling is sturdy and high enough to support you during the workout.
What to Expect in Your First Class
While class structures vary across studios, most require beginners to start with a beginner class lasting between 30 minutes to an hour. The instructor will fit you with a harness, which should fit snugly. If the harness feels loose during movements like squats, ask the instructor to check the fit.
The class typically begins with an introduction to foundational moves, followed by more advanced exercises like burpees and dance-inspired choreography for a comprehensive cardio workout. Regardless of your experience level, it is essential to listen to your body and take breaks as needed. Soreness, especially in the groin and inner thigh area, may occur a day or two after the class. If you experience severe or persistent discomfort, consult a medical professional before attending another class.
What to Wear
Instructors recommend wearing clothing that covers your stomach, waist, and thighs, such as leggings or full-length workout tops, paired with a high-impact sports bra for added support.
Avoid wearing crop tops and running shorts as harnesses may cause rubbing on bare skin. Additionally, make sure to confirm the shoe policy at the studio as some may require sneakers while others may prefer bare feet. Bungee classes offer a thrilling experience with numerous benefits and a fun atmosphere. Whether you’ve always wanted to soar like Tinkerbell or are seeking a new workout to spice up your routine, bungee workouts can connect you with a lively community focused on enjoying themselves while getting a good workout.
