8 Benefits of Rebounding and How to Take Charge of Your Health
Rebounding: The Benefits of Mini-Trampoline Workouts
If you are looking for a new workout with maximum benefits within a short time, look no more. Rebounding is one of my favorite workouts that I practice daily. When I first heard about rebounding, it seemed crazy that a short mini-trampoline workout could improve my endurance, strength, and overall health. Best of all it gets my lymph moving! Now, I am a convert.
I cannot tell you how much better I feel since I started rebounding regularly. I want you to experience the same health benefits I did. Today I want to talk about rebounding: what is it, what are the benefits, and how to do it. Let’s get into it.
What Is Rebounding
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Rebounding is a type of aerobic workout that is performed on a rebounder or a mini-trampoline. A rebounder is small enough to use inside your house or apartment. College students can even try rebounding inside their dorm room. During a rebounding workout, you will be jumping on your mini-trampoline. These jumps can be fast or slow and are often mixed with aerobic stepping in place. Rebounding is a simple and quick workout that may increase your endurance, improve muscle strength of your legs, and offer many other benefits while being gentle on your joints.
Benefits of Rebounding
Rebounding has many health benefits. Some of the benefits of rebounding may include:
Low-impact: A great thing about rebounding is that your mini-trampoline can absorb each bound. This way, you may improve your endurance and strength while being gentle on your joints.
Endurance boost: Rebounding is a heart-pumping cardiovascular workout that can improve your endurance and cardiovascular health. According to a 2018 study published in the German Journal of Sports Medicine, rebounding may improve endurance (1).
Cardiovascular health: Rebounding may also help to improve your cardiovascular fitness and heart health. A 2018 review published in Frontiers in Cardiovascular Medicine has found that endurance workouts, like rebounding, may improve cardiovascular health (2).
Strength building: A 2018 study published in the German Journal of Sports Medicine has found that rebounding may improve your strength (1). Rebounding works your legs and engages your core through the constant effort of staying stable and upright while jogging and jumping on your mini-trampoline. You may also incorporate weight or squats into your rebounding workouts.
Balance and coordination: While rebounding, you need to stay upright and balanced. Rebounding exercises can improve your coordination and balance. According to a 2019 review published in Frontiers in Aging Neuroscience, improving coordination and balance through movement may improve quality of life as you age (3).
Lymphatic health: Rebounding may also help to stimulate your lymphatic system and flush out any toxins and waste products through sweat. According to a 2008 review published in Lymphatic Research and Biology, improving your lymphatic health may reduce the risk of various health issues (4).
Bone strength and bone density: According to a 2016 study published in the Journal of Sport and Health Science, trampoline workouts may help to improve bone strength, structure, and size (5). Rebounding may also help to improve your bone strength and bone density and reduce your risk of osteoporosis.
Pelvic floor health: You may also incorporate some exercise into your rebounding workouts, activating your pelvic floor muscles. According to a 2010 review published in Maturitas, pelvic floor exercises may help to reduce the risk of urinary incontinence and pelvic pain (6).
Safety Tips Using a Rebounder
If you are new to exercise, it is usually recommended to talk to your healthcare provider before your start rebounding. Though rebounding is gentle on your joints and generally safe, it may not be appropriate if you’ve had a recent surgery or recovering from certain medical issues.
Before using your rebounder, pay attention to a few things:
Make sure that your mini-trampoline is in working order and there are no tears.
Place it on a stable surface to decrease the risk of falls or injuries.
Make sure that your rebounder is away from the wall, furniture, or other objects, to reduce the risk of injuries.
If you have young children, put your trampoline away in a safe place. Supervise your children whenever the trampoline is out. You may want to do the same if you have pets too.
Suppose you are dealing with stability or balance issues or are new to exercise. In that case, you may want to consider buying a mini-trampoline with a handlebar for extra safety and balance.
Avoid overusing the same muscles by mixing up your moves and workouts.
If you are experiencing pain, shortness of breath, or anything alarming, stop your activity immediately.
Feeling slightly dizzy or lightheaded for a short period after your first few rebounding sessions may be expected. However, if the dizziness or lightheadedness is severe or long-lasting, if you feel faint, or it keeps happening even after a few sessions, contact your Naturopath or healthcare provider to check for potential health issues.
How to Choose Your Rebounder
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Before you can get started with rebounding, you need to purchase a rebounder, of course. Some gyms offer rebounding or mini-trampoline classes, especially in bigger cities, if you want to try rebounding before buying your own.
There are many different types of trampolines on the market. Make sure to pick an adult-sized model that’s small enough to fit in your home. Your rebounder should be able to hold adult weight. Look for something that is able to hold at least 220 to 250 pounds even if you weigh less than that. The circumference of home mini-trampolines generally falls between 36 and 48 inches. Consider the size of your home and double-check measurements before ordering your rebounder. It’s important to choose a model with sturdy, stable legs. Foldable models are convenient as they stow away easily.
I personally love and recommend Rebound-Air Rebounders. They have three models: Standard, Classic, and Ultimate. All their models are 40” in diameter and 10” in height. They have a virtually indestructible metal frame that supports adults up to 300 lbs, and 400 lbs for the Ultimate Rebound. I’ve tried many other rebounders and trampolines, and I can tell you from experience that the Rebound-Air has the best springs I’ve ever jumped on. It’s safe and durable. The legs fold for easy storage. The best part: they offer a limited lifetime warranty and free replacement on every component.
How to Rebound
You can find many rebounding home workout videos on Youtube and other places online. Right now, I want to give you a quick overview to help you get started with rebounding at home.
Gentle Healthy Bouncing in Illness
If you are ill or healing from disease (such as cancer) you may want to go gentle. In that case, you can sit on the edge of a chair, put your feet on the trampoline and gently bounce your feet up and down. It will still move your lymph. You can do this while reading or watching tv. You can still start slow and work your way up to however long you wish to bounce. You might also like to sit on a chair outside, the warm sun shining down on you, a cool breeze in your hair, sipping your delicious green juice while you do your gentle bounces! I love doing this in the springtime!
You can go here and get The Cancer Answer. It is a great book to read while doing gentle bouncing. Here is what their website says about this book:
Description:
“In this book we find out how the immune system combats cancer. We learn that we are not being told the whole truth about cancer. Cancer is not a disease; it is a naturally occurring condition. A healthy immune system is our only real defense against cancer. The Healthy Cell Concept explained with Al’s easy to read style.”
Green Apple Celery Fennel Juice
Healthy Refreshing Green Drink
1/2 Fennel Bulb
1 Granny Smith Apple
1 Lemon (peeled…whole would make it bitter, but bitter is great for healing too)!
1 Knuckle sized Knob of Ginger
3 Celery Sticks
Handful of Parsley
Just put it all in the juicer. When done juicing, pour over ice in an 8 oz glass. I like to add a couple of sprigs of mint to mine.
Warm-up
It’s tempting to just jump into your rebounding workout right away, but skipping your warm-up would be a mistake. Warming up your muscles can reduce the risk of injuries. It will also help your body get used to the sensation of rebounding, which is quite different from what you do all day long. Warm-up by slowly moving around and then stomping down your trampoline. Try tiny slow jumps of one to two inches. You may also follow along with this rebounding warm-up video.
Basic Jog
A basic jog is an excellent exercise for beginners or to start any workout. The basic jog is basically a jog in place on your mini-trampoline. Keep your back straight or lean very lightly backward while lifting your knees. Pump your arms on your sides in a running motion. When performing a basic jog, only lift your knees a couple of inches.
Advanced Jog
After a basic jog, you may move to an advanced jog. The advanced jog is still jogging in place on your rebounder but with a wider stance and bigger steps. You may try to jog side-to-side to activate different muscle groups. You may try this rebounding jogging workout video with a mix of basic and advanced jogging.
Jumping Jacks
If you are familiar with jogging on your rebounder, you may want to try some jumping jacks. Jumping jacks on your rebounder are not exactly like regular jumping jacks. Instead, you want to stomp down with every in and out jump. Keep your torso slightly forward. This is a great jumping jack rebounding workout to follow along.
Intervals
Interval workouts on your rebounder may improve cardiovascular fitness, strength, and calorie-burning. I recommend jumping or jogging with a hard effort for 20 seconds. Then take a 10-second break jumping or jogging with a light effort. Repeat this cycle for 10 times. As you get more fit, you may increase the number of repeats or mix up your intervals. I recommend this high-intensity interval training (HIIT) workout on your rebounder.
Weights
Once you are more comfortable jumping on your rebounder, you may want to add some weight to your workout. Holding some light (2 lbs) hand weights for a part of your workout can increase your strength and fitness. You may try this rebounder weight loss workout video with weights.
Pelvic Floor Exercise
Improving your pelvic floor muscle on a rebounder is a great idea for women. Simply place a soft exercise ball between your knees and bounce up and down slowly. Place your hands on your pubic bone and breathe into your pelvis as you squeeze your inner thighs together. Start with a short amount of time with 2 minutes and then slowly increase the time as your strength improves. You may follow along with this pelvic floor rebounding workout video.
Final Thoughts
A 2018 study published in Originalia has found that rebounding even as little as three days a week can improve endurance and strength (7). You can start rebounding with as little as 10 to 15 minutes 2 to 3 times a week and increase your workouts as you get more fit. I recommend discovering the joy and benefits of rebounding with Rebound-Air rebounders.
Disclaimer: The contents of this website are based on personal experiences, opinions, and my own research. Information on this website is for educational purposes and is not meant to diagnose, replace, treat or cure any medical or mental health condition. Please see your doctor with any health-related questions. Statements on this website have not been approved or evaluated by the FDA. While perusing this site please use your best judgment in conjunction with your health care provider.
