Rebounding Exercise Routines: The Benefits
Benefits of Rebounding Exercises
As important as daily exercise is, many people find it difficult to get to the gym or even workout on a regular basis due to hectic schedules and lifestyles. However, even a bit of exercise each day is beneficial health wise, and finding simple and flexible ways to fit a workout routine in each day is the best way to achieve and maintain fitness. Purchasing and using a mini trampoline, or rebounder, is one way to make aerobic exercise a regular part of your daily routine.
Lightweight and easy to store, rebounders are convenient and fun to use. Folding rebounders are handy for travel. Rebounding benefits go beyond the payoff of aerobic exercise. According to personal trainer Cindy Brotherston, advantages of rebounding exercise routines include increased strength, balance and fitness; a stimulated lymphatic system; reduction of allergies, arthritis, asthma, colds, back problems and injury. Brotherton explains how rebounding is even helpful for high blood pressure and diabetes based on research by Albert Carter in his book, “The Miracle of Rebound Exercise”. Rebounding provides an array of benefits, and the best news is a mini trampoline costs as little as $25.00 as of 2010; however, you can usually find them even cheaper secondhand at garage sales. Check all parts of a rebounder for safety before purchasing, though. Make a list of rebounding exercise routines you can do at home on your new rebounder.
Beginner Rebounder Workouts
If you’re just starting a workout routine, take it easy on your rebounder. Although, rebounding is less strenuous than other forms of aerobic exercise, according to Brotherton, if you haven’t worked out in a while, any form of intense cardio might put too much strain on your heart and the rest of your body. As always, check with your doctor before starting any new exercise program. Start with walking or light hopping on your rebounder for about five minutes. If you start to feel dizzy or out of breath, take several breaks and drink plenty of water. According to the Healing Daily website, seniors should rebound for only a couple of minutes at a time, a few times a day.
Typical Rebounder Workouts
Simple movements bring great benefits on the rebounder. Start with jogging in place for a few minutes, and when you tire of that movement, jump in place for a minute or two. You don’t need to jump very high for this exercise to be effective. Alternate between jogging and jumping in place while rebounding. According to instructions that came with my own rebounder purchased for around $25 at Academy Sports and Outdoors, jogging for about ten minutes on a mini trampoline equals one mile of light jogging on pavement or a track.
Next, try twisting your upper body back and forth at your torso while jumping in place with arms extended. This will help work your core muscles and arms. Include other types of arm exercises while rebounding, such as lifting them straight up over your head 10 to 12 times or performing arm circles for a couple of minutes with arms extended out to the side.
Add leg movements to increase the intensity of rebound exercise. Alternate small kicks out to the front while gently hopping. Be careful and avoid kicking too high; exaggerated movements can cause you to lose your balance while rebounding. Next, try knee lifts and try bringing your knees up toward your stomach or chest. Alternate knees, and know it’s not necessary to jump high during knee lifts to gain the full aerobic benefits. Remember to keep movements controlled and small so that you don’t lose your balance.
Rebounding Safety
Before tackling rebounding exercise routines, it’s important to check your rebounder for loose springs, tears in the fabric or other problems. Even though you’re not exercising that far off of the ground when rebounding, the movements involved can cause loss of balance and injury. Make sure you’re rebounding in an open area with furniture and other objects pushed out of the way. Also, check above your head for objects hanging down from the ceiling, such as ceiling fans or lamps. Avoid hopping off of your mini trampoline onto another object or the floor.
References
Inspirations Personal Training: Cindy Brotherton: “The Surprising Health and Fitness Benefits of Rebounding”
https://www.busywomensfitness.com/rebounding.html
Healing Daily: “Why Rebounding is so Beneficial”
https://www.healingdaily.com/exercise/rebounding-for-detoxification-and-health.htm
YouTube: WORKOUT: “Rebounder Exercise Tips”
https://www.youtube.com/watch?v=-S7EqJIwT7c
Academy Sports and Outdoors: Trampolines