The Ins and Outs of Rebounding Exercise
A kid on a trampoline may just be jumping, but these days, an adult on a mini-trampoline is probably “rebounding”. Rebounding has become one of the latest trends in home exercise routines. It can be performed by people of all ages, at many levels of health, and can benefit your health in many ways, as well as being fun to do.
Rebounding is a form of exercise performed on mini-trampolines, also called rebounders, which are usually about 8 inches high and 40-50 inches in diameter. This size makes it easy to use and store inside. Some models fold for easier storage, and some rebounders even come with a stabilizing bar that you can hold on to for added balance. Rebounders are less expensive than many other types of exercise equipment, ranging in price from around $50 to $300 or more, depending on style, quality, brand name, and whether it comes as part of a set, complete with instructional videos and other accessories.
In rebounding, instead of just casually jumping, you can follow a routine of specialized bounces and exercises. A typical home routine may start with a minute or two of warm-up bouncing, in which you bounce gently up and down without your feet actually leaving the surface of the rebounder. Then you would move on to some larger jumps to build up your strength, and continue with some variations to your bouncing, such as kicking, jogging in place, or crossing your arms and legs, to emphasize the aerobic portion of the workout, or perhaps bouncing from side to side to help develop your sense of balance. You could also bounce on the rebounder from a sitting position, whether for added variety or if you have trouble standing. Different trainers and exercise videos have their own systems with their own variations on these basic moves, along with many other exercises designed specifically for rebounding.
The health benefits of rebounding seem to be almost countless. Rebounding is an aerobic exercise that gets the heart pumping. High impact exercises like jumping help strengthen the bones, which lessens the chance of fractures due to osteoporosis. However, unlike other high impact exercises, the trampoline mat absorbs much of the downward force, which means you don’t put as much stress on your bones and joints as you would with normal running or jumping on harder surfaces. It stimulates the lymphatic system, which depends on movement and deep breathing to flow properly. Rebounding also helps you improve your balance, reduce stress, improve blood circulation, stimulate metabolism and the digestive process, and perhaps even helps to clear toxins on a cellular level.
Now, you do want to be careful on a rebounder. You’re up in the air much of the time, which means there is a risk of losing your balance and falling off or landing poorly. However, some basic precautions can keep that danger and other potential difficulties to a minimum:
- Wear comfortable clothing and shoes that will support your body as you jump, and that won’t tear up the canvas of the trampoline mat.
- Make sure the rebounder’s springs are completely covered, so your foot won’t get caught in the springs.
- Check the legs, springs, canvas, and hinges (if you have a rebounder that folds up) regularly for signs of wear and tear or loose screws.
- Place the rebounder on a carpet or non-slip exercise mat rather than the bare floor. Not only will it be easier on your body if you happen to fall, the rebounder is less likely to move around under your feet than if it were on a hard, smooth surface like tile or linoleum.
- If you use the rebounder indoors, make sure that the ceiling is high enough that you won’t hit it while jumping, and stay clear of fans and other ceiling fixtures.
- If you have a model that comes with a stabilizing bar, remember that the bar is meant to help you keep your balance, not to hold your weight when you get tired.
- You should always drink plenty of water while working out, but you should use the restroom before you begin exercising… just in case.
Rebounding seems to be a great way to keep in shape. In fact, you might say, or even remark that rebounding is really rewarding!
Tags: aerobic workout, exercise routine, home workout, mini trampoline