Why You Should Try Rebounding and How to Get Started?
Rebounding is a type of aerobic exercise that is performed while jumping on a mini-trampoline. Jumps can be fast or slow, and can be mixed with rest or aerobic stepping.
Rebounding can help work the muscles in the legs, increase your endurance, and strengthen your bones, among a number of other benefits. This type of exercise is gaining popularity because it’s gentle on the joints but allows you to work your cardiovascular system without taxing the body.
Read on to learn about the benefits of rebounding, plus safety tips and more.
Rebounding is a low-impact cardiovascular exercise. It’s generally appropriate for people of all ages, from children to older adults.
Following are some additional benefits of rebounding:
- Works the abdominal (core), leg, buttock, and deep back muscles.
- May help improve endurance
- May stimulate the lymphatic system. Rebounding may help your body flush out toxins, bacteria, dead cells, and other waste products.
- May help improve balance, coordination, and overall motor skills.
- Supports bone density, bone strength, and
bone formation, while decreasing bone resorption Trusted Source, so it may be a good option if you have osteoporosis. Bouncing puts small amounts of pressure on the bones, which helps them grow stronger.
- May support pelvic floor health, according to anecdotal reports. Bouncing works the muscles of the deep core that help prevent urinary incontinence and stabilize hip joints.
- As with any exercise, it’s a good idea to ask your doctor before you start rebounding. While mini-trampolines do help absorb some of the force you might experience with traditional land exercises, like running, this type of exercise may not be appropriate if you’ve had previous surgeries or have other medical concerns.
- When using a mini-trampoline:
- Check to ensure that your trampoline is in working order and on a stable surface before each workout to reduce risk for falls or other injury.
- Move the trampoline away from the wall or other objects, like furniture.
- Be sure to do different types of moves on your trampoline so you don’t overuse the same muscles each time you work out.
- Consider purchasing a trampoline with a handlebar for extra stability and balance.
- If you have small children, store your trampoline away when not in use or otherwise be sure to supervise children who may play on or around it.
- Stop jumping immediately if you notice any shortness of breath, pain, or other warning signs with your health.
You may feel a bit dizzy or lightheaded after your first few times on a mini-trampoline. Your body may just need some time to adjust to this new type of movement, but you should still stop working out if you feel faint or dizzy. If these feelings continue for several workout, contact your doctor.
To try rebounding on your own, you’ll need to purchase a mini-trampoline for home use or join a gym that provides them.
If you plan to purchase one, keep in mind that there are many different types of trampolines. Be sure to choose an adult model that is small enough to fit in a corner of your home. It may be helpful to double check measurements before ordering.
What to look for in a mini-trampoline
It should be able to hold adult weight, at minimum 80 to 150 kgs. You’ll likely notice that larger trampolines can support more weight.
Quiet performance, meaning the springs don’t make noise when you bounce, is another nice feature.
If you’re short on space, you may want to consider a foldable model that easily stows away. There are also some mini-trampolines that come with a handlebar, which can be handy if you’re a beginner. You may even come across a few that come with a built-in tracker to record things like your jumps per minute and calories burned.