An Introduction to Rebounder Exercises

An Introduction to Rebounder Exercises

One of the most beneficial fitness trends right now is the rebounder exercises. According to practitioners, they're effective, fun, beneficial and affordable. All you need is a small trampoline, the enthusiasm of a 7-year-old, and you’re good to go. Best of all, this exercise has a long list of health benefits that will surely improve your overall well-being.

Health Benefits of Rebounder Exercises

How many fitness routines can you find that are actually recommended by NASA? Rebounder exercises are one of them. According to their studies, just 10 minutes a day of jumping on the trampoline is 68% more effective than jogging. At the top of the bounce, your body is in a state of weightlessness, and is subject to a big gravitational force. The heart rate and oxygen consumption you experience on the trampoline is even greater than when you’re running. NASA recommends this exercise for the overall fitness of their astronauts.

Rebounder exercises also have a long list of health benefits. Aside from easing possible strain on your joints and muscles that would otherwise be caused by running, rebounding helps you lose weight, tones your entire body, aids your lymphatic system, lowers your cholesterol levels, normalizes your blood pressure, helps prevent heart disease, stimulates metabolism and a lot more. Best of all, bouncing up and down makes you happy, and that is the best way to combat stress.

Equipment Needed

You don’t need much equipment to do your rebounder exercises. You’ll of course need your mini trampoline. These are usually 9 inches in height and 3 feet in diameter. It’s advisable to wear a comfortable pair of non-slip shoes, because bouncing without these increases your risk of foot injuries. Women are advised to wear a good sports bra. Make sure that your clothing is comfortable and fits well.

Rebounder Exercises

Before you delve into the different rebounder exercises, it’s best to get used to your trampoline first. Do a series of small jumps until you’ve gotten accustomed to the feel. Some people will be adapt at it within a day, while others may take a week of practice. If it’s your first time getting into a fitness routine, start your regimen gradually and work your way up to more frequent sessions. Each of these exercises should be preceded with a 5-minute warm-up of bouncing on your trampoline.

  • Basic Bounce: To do a basic bounce, stand in the middle of your trampoline with your feet slightly apart. Start bouncing up and then slowly without actually jumping. Make sure your feet stay on the canvas. Once you’ve found your balance, you can slowly start jumping higher and higher.
  • Walking/Jogging: Simply walk or jog in place. This is tricky because you’re on a very bouncy surface. Start by walking until you’ve regained control of your balance, then slowly increase your speed to a comfortable jog.
  • Skipping: Simply skip in place on the trampoline by alternately hopping on each leg. If you’re used to your trampoline, you can start skipping as high as you can.
  • Knee Lifts: Similar to skipping, but you should alternately lift your knees as high as you can.

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