Rebounder Exercises

Proven Benefits of Rebounding

Rebounding, or jumping on a specially made mini-trampoline, has been proven to be an excellent way for people of all ages to exercise. Children love jumping around on trampolines, and seniors will find that there is little stress placed on their knees, hips and other joints.

One of the biggest studies published was that of one produced by a team of NASA scientists and published in the 49th issue of Journal of Applied Physiology in 1980. Simply put, the study looked at the differences between the effects of running and jumping on body acceleration distribution and oxygen uptake. Conclusions reached were that “. . . for similar levels of HR [heart rate] and VO2 [oxygen uptake], the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running. . .”

In other words, the body achieved greater benefits from exercising on a trampoline rather than running. To read more about the study’s conclusions in plain language, see the article Albert E. Carter Said It; NASA Confirmed It! from the American Institute of Reboundology, Inc.

Rebounder Exercises

Exercising on a rebounder does take a bit of balance. Beginners and seniors may want to purchase a rebounding system that includes a balance bar, or hold onto a high-backed chair at first.

One of the first rebounding moves a person should begin with is known as the health bounce. Standing with your knees relaxed and feet slightly apart, you should bounce up and down without taking your feet off the trampoline surface. After you can do this comfortably, you can start shifting the weight from side to side with each bounce.

Jumping on the rebounder is the next step in learning to use the system. Start by only using a rebounder for just a few minutes and increase the time as your body becomes used to the activity. Again, use a bar or chair back for stability as needed. Once you have mastered the health bounce and jumping, you can use these as part of a warm-up and cool-down. More intermediate and advanced rebounders can try to incorporate the following exercises into their rebounding routine:

• Jumping jacks
• Front kicks
• Hopping from one foot to another
• Punching: With feet shoulder width apart and knees bent, do uppercuts, jabs and crosscuts.
• Walking, jogging and running in place
• High knee lifts: Bend one knee and bring it up to your chest (or as high as you can) and alternate legs. This move can be combined with a jab with the opposite arm to increase difficulty.
• Twisting: Twist the bottom half of your body to one side, back to center and then to the other side while keeping your shoulders and chest straight.
• Skipping

To increase strength training benefits, advanced rebounders can add hand weights to their various exercises. Create a routine to go with workout music that has a fast tempo.

More Ways to Exercise

Rebounding is a great home cardio workout. Beating boredom is a challenge when exercising at home, so keep it at bay by incorporating these DVDs into your rebounding exercise:

• Bouncin’ in the House is a rebounding DVD aimed at meeting the needs of women’s cardiovascular health. It features a progressive workout schedule, perfect for beginners or the out of shape.
• Sports Specific Bound teaches you how to use a rebounder to improve your sports performance.
• Urban Rebounding Compilation #1 incorporates six workouts from beginner to advanced with two special workouts, one for seniors and one for abdominal work.
• Senior Rebounding-Oldies But Goodies is aimed at senior citizens and incorporates a stability bar.
• Cardiolates combines rebounding with the popular core strengthening Pilates.

Exercise videos and DVDs are not the only way to shake up your rebounder exercise routine. Health clubs and gyms usually offer a wide variety of fitness classes. Places like Crunch Fitness offer Urban Rebounding classes that are perfect for people who do not want to purchase equipment for home or who are looking to vary their regular workout schedule.

Before starting a rebounder exercise routine, speak with a physician. Wear shoes or go barefoot, but do not wear socks because they can pose a slipping hazard. Remember to have fun with this proven cardio exercise.