New to rebounding? Not sure where to start? This guide is for you!
Contrary to mainstream thinking, rebounding is a whole lot more than just jumping up and down on a trampoline. There is much more to doing rebounder exercises than merely jumping, although even if you just jump on it and do nothing else you can still get a lot of the benefits.
A few things to keep in mind about rebounding before you get started:
- Never wear just socks when rebounding. This will be slippery and can result in injury. Always wear good workout shoes while rebounding.
- Always inspect your rebounder before bouncing. Tears in the mat can be dangerous and broken springs or bands can make your bounce be unstable. If your rebounder has folding legs, make sure they are securely locked in place before beginning.
- Be sure to check your head clearance and examine the area around you. If you need more balance but have no handlebar, put your rebounder near a wall. Make sure you have the vertical clearance necessary to bounce.
Rebounding has four different categories of bounces: the gentle or health bounce, the aerobic bounce, the aggressive or strength bounce and the seated bounce.
The Gentle/Health Bounce
For older people or those with bad joints and body pains, a gentle bounce is the best way to use a rebounder. This is done fairly easily. Simply generate a bouncing motion while standing but without letting your feet ever leave the rebounder. This is much more gentle on your joints and back. Yet you can still get the health benefit of flushing your lymphatic system with this relaxing bounce.
This also works as a way to warm up before doing any of the more aggressive bounces. You can also cool down with a gentle health bounce after your workout.
The Aerobic Bounce
Doing aerobic exercises on a rebounder is far better than using a treadmill or stepper. Rebounding is very, very low impact because rebounders absorb up to 87% of the impact for you. This is much easier on your joints and back, so if you need an aerobic exercise, using your rebounder is a great choice. NASA has even said that rebounding is 68% more effective than running or jogging.
To get a good aerobic exercise on your rebounder, try any of the following methods:
- Run or sprint in place
- Do a high knees jog in place
- Try several jumping jacks
- Do the motion of jumping rope but without the jump rope
- Experiment with Tae Bo type moves and throw some kicks and punches
- Twist while you bounce but keep your head facing forward
Try any or all of these methods to get a good aerobic exercise with your rebounder in just 20 minutes. Make your workout a little more entertaining by putting on some upbeat music or watching a TV show.
The Aggressive/Strength Bounce
Aggression is really just energy, so a more aggressive bounce is a much more energetic bounce. The benefits of a strength bounce are great as you can strengthen your entire body. The more you resist gravity, the stronger you become.
To do the strength bounce, make sure you have plenty of vertical clearance. You will also only want to attempt this after you are comfortable on your rebounder and have great balance. There’s nothing to it, simply use all your force to jump as high as you can on your rebounder.
Consistently jumping as high as you can will increase the force of gravity on your body, and your resistance of that force will strengthen every cell in your body. This is a more rigorous workout but well worth it.
The Seated Bounce
Doing a seated bounce serves two purposes. First, it is an easy way for mildly disable people to still get the benefits of rebounding. By sitting on the mat and having someone lightly bounce the rebounder up and down for you, you can still boost your immune system. If you have trouble standing, this is a way to build up to normal bouncing.
You can sit down and try lightly bouncing yourself as well and work your way up to gentle health bouncing.
The second benefit to being seated is the ability to work your core. To start, sit on your mat with your feet on the floor. Then lean back slightly and take your feet of the floor. Fold your arms or hold them out to gain your balance, then bounce yourself up and down. This will work your abs, legs and back.
As you advance, try to extend your legs and lift them so that your body makes a V-shape. This will really enhance the workout in a hurry.
Rebounding is the most effective form of exercise out there, even better than running on a treadmill. It has numerous health benefits, including normalizing blood pressure, improving vision and enhancing circulation. When you start rebounding, begin with the easier, lighter workouts and bounces and then build up to the more aggressive and aerobic bounces. Realizing all the health benefits of this important exercise is both easy and fun. Good luck and happy rebounding!