Rebounding! It’s not just for basketball players.
Let’s just begin by stating that if you do not already have a rebounder, you should get one ASAP. After looking at all the health benefits gained by bouncing up and down on a mini-trampoline it is hard to imagine a better all-around exercise that is easy, fun, relatively inexpensive, and more beneficial than rebounding.
Rebounding is essentially an aerobic exercise that is performed by jumping up and down on a mini-trampoline. The speed and height you jump at is up to you and can be a combination of actual jumping, or just stepping on the soft, flexible surface that is not very taxing on the body.
And did I mention that it is fun? Yes, bouncing up and down on a mini-trampoline like a kid is going to make you smile and perhaps remember your days of youth, and your joints will appreciate the gentle workout that makes it so easy to enjoy.
It’s Fun To Bounce
Bouncing is a low-impact cardio exercise that works for all ages. While the kids might just do it because it is so much fun, they will actually benefit the same way an adult will. First, it works the abdominal core as well as the major leg muscles, butt, and deep back. Those muscles being strengthened in the deep back help to prevent urinary incontinence and stabilize hip joints in older adults.
As you develop more strength, you are also building up your endurance while stimulating the lymphatic system. Bouncing helps your body flush out toxins, dead cells, bacteria, and other body waste products. It also improves your coordination, balance, and overall motor skills.
It’s Great For Your Bones
If you have osteoporosis, bouncing puts small amounts of pressure on the bones, making them grow stronger since bouncing supports bone strength, density, and formation while reducing bone resorption, the natural process by which the bones are broken down and absorbed by the body.
A Plethora Of Benefits!
Other health benefits include increased oxygen and blood flow, boosting circulation, strengthening the heart, and reducing the risk of heart disease. Regular exercise has been shown to reduce bad cholesterol (LDL) and triglycerides while increasing good cholesterol (HDL). Your brain also functions better with the increased blood flow that also brings more oxygen to your grey matter, reducing the risk of strokes too. As the heart gets stronger it doesn’t have to work as hard to pump all that blood, so blood pressure is also lowered.
Improved thyroid activity results from rebounding too, which helps all the adrenal glands in the endocrine system. The increase in hormone production throughout the body can reduce symptoms like constipation, weight gain, feelings of tiredness, sensitivity to cold, and pale, flaky skin.
The list of additional benefits is long and includes the improvement of many health factors like:
- Lower risk of chronic inflammation
- Lower triglyceride levels
- Stabilized blood sugar
- Increases insulin sensitivity lowers the need
- Stimulated metabolism
- Helps control diabetes
- Improves Vision
- Increases muscle tone, strength, and vigor while decreasing joint pain
- Burns calories, reduces cancer risk, provides better sleep, improved dexterity, stabilizes hip joints, strengthens your back, improves your reaction time, firms the butt, improves sexual health, reduces varicose veins, reduces stress, lessens PMS symptoms, improves bladder control, firms the legs and thighs, detoxifies the liver, and overall helps in weight reduction through many of these benefits and more.
Be Safe When You Bounce
Like any exercise, it’s a good idea to ask your doctor before you start rebounding, especially if you have any serious health issues. Although mini-trampolines do help absorb some of the force you might experience with other more traditional land exercises like running, this type of exercise may not be appropriate if you have medical issues or have had previous surgeries.
- Place your trampoline away from walls and furniture.
- Use a trampoline that has a handlebar for stability and balance.
- Make sure the trampoline is set on a stable surface and is in good condition.
- Mix up your workouts so you exercise different muscles through different moves.
- Stop jumping if you have pain, shortness of breath, or feel dizzy to avoid injury.
How to Bounce Your Way to Better Health
The first step in rebounding is to get a rebounder or to join a club that has them. If buying for your own, there are a variety of options and spring types. Bungee cords are quieter than metal spring trampolines, a handlebar is great for balance and control, and a good rebounder for adults is approximately 36-48” in diameter with a weight capacity of at least 220-250 pounds.
Warming up on a rebounder is done by starting low and slow, getting used to the bouncing and balancing aspects of the exercise. When you have warmed up your muscles a bit you can try a basic jog, keeping your back straight or slightly back as you bring your knees progressively higher over time, working your arms like a running motion.
In time you will feel more comfortable and confident in your exercise and will be able to progress to more aggressive jogging, higher knee raises, and even raising up your hands as you move on to jumping jacks as you bounce.
Any exercise can be done in intervals, working hard for 20-30 seconds and then doing it easier for another 10 seconds before returning to the more intense level. Do 7-10 intervals like this and over time build up to perhaps one minute in each intense segment.
A good pelvic exercise is to place a pillow or squishy ball between your knees as you bounce, squeezing it as you build up to 2-5 minutes continuously.
Adding weights is always a plus, and holding 2-3 pound weights as a start will have you working up to heavier weights and longer times in no time.
In general, start with basic jumping for as long as you can and build from there. Try to get up to 15-20 minutes for your entire routine and if you do that 3 or more times a week you will find yourself quickly getting stronger, faster, and lighter on your feet. Bounce your way into better health and feel like a kid while you do it!
This is part of my daily routine–I piggyback my water drinking (hourly) with a 60-second bounce! You can do this and it’s SO good for you!
Interested in owning your OWN Rebounder? Check out this offer from Leaps & Rebounds!