What are the health benefits of trampoline rebounding?
Jumping on a mini-trampoline is a fun way to work out that will help you get fit and lose weight. Also known as rebounding, trampoline exercises offer a surprising number of additional health benefits.
Whether you have your rebounder for home use or go to rebounding workouts at your local gym, it’s good to know that this enjoyable aerobic exercise is doing you good.
What is Trampoline Rebounding?
Rebounding involves jumping up and down on a small, usually circular, mini-trampoline. You stand in the middle of your trampoline and then jump on the spot. You don’t even have to leave the trampoline if you don’t want to.
Just bouncing gently on a trampoline can be very beneficial.
Once you have mastered the basics of rebounding, you can start to perform additional exercises, such as tuck jumps, waist twists, side to side “ski jumps,” straddle jumps, and you can even use a jump rope too.
Rebounders are ideal for interval training, which is one of the most time-efficient ways to exercise for fat loss and fitness. Also, you can use a rebounder for exercises like dips, push-ups, squats, and crunches. It’s hard to think of a muscle group that you can’t work using a rebounder.
Despite technically being a high-impact exercise, the rebounder absorbs virtually all of the landing force, which makes it very easy on your joints.
As you land, your organs and fluids in your body continue moving downward because of the effect of gravity. At the top of each jump, the opposite happens, and the organs and fluids in your body move upwards.
This loading and unloading of your tissues, combined with an increase in fluid circulation, has a profound effect on many aspects of your health.
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Top 12 Benefits of Rebounding
1. Stimulate the Lymphatic System
Rebounding involves acceleration followed by deceleration, which increases circulation and stimulates the lymphatic system.
The lymphatic system is your secondary circulatory system and is responsible for moving lymph fluid around your body. This system works in conjunction with your immune system to fight infection.
The acceleration and deceleration of jumping up and down on a mini-trampoline get your lymph flowing, strengthening your immune system and fighting disease in the process.
There are few benefits of rebounding more critical today than strengthening your immune system in the current climate of social distancing and self-quarantine to shield yourself from the Corona Virus Pandemic.
2. Stronger Heart and Lungs
As a form of aerobic exercise, rebounding is hard to beat.
It increases your breathing and heart rate, which helps improve cardiovascular fitness. Better cardiovascular health is a direct result of improved cardiovascular fitness.
As a result, aerobic exercise like rebounding lowers your risk of several severe illnesses and disease, including:
- Coronary heart disease
- Heart attack
- Stroke
- Hypertension (high blood pressure)
- Pre-diabetes, metabolic syndrome, and type two diabetes
- Dementia
- Some cancers
3. Better Balance
Balance is your ability to keep your center of gravity over your base of support.
In other words, the better your balance is, the less likely you are to fall over. Balance often declines with age, and older adults are prone to falls. Such accidents can have serious consequences, such as broken hips.
Rebounding will improve your balance, reducing the risk of falls – not only for older adults but for fitness enthusiasts too.
4. Increased Bone Density
Like balance, bone density tends to decline with age.
This loss of bone mass is called osteopenia, which, if allowed to progress, can become osteoporosis.
Osteoporotic bone is very porous and weak, and much more prone to fracture than healthy bone.
Using a mini-trampoline places stress through the entire skeletal system, which will slow age-related bone loss and increase bone density, which makes rebounding an excellent exercise for older adults and especially women, who are at an increased risk of developing osteoporosis.
5. Weight loss
Rebounding uses every muscle in your lower body and many of the muscles in your upper body too, which means it burns a lot of calories.
Trampoline rebounding performed in conjunction with a low-calorie diet can help you lose weight and keep it off, especially if you have a mini-trampoline at home so you can use it every day.
Even a few minutes of this high-impact exercise is very beneficial.
This Mini-Trampoline Workout Burns 1,000 Calories
6. Reduces Cellulite
Jumping on a rebounder vibrates every cell in your body, including your fat cells, which are called adipocytes.
This cellular vibration increases blood flow and circulation, which may help release the toxins responsible for the formation of cellulite.
Cellulite, where the skin takes on an orange peel-like appearance, is common in the thighs and butt.
7. Reduction in Chronic Pain
A lot of people suffer from chronic or long-term pain, which can be the result of injuries or illness.
Some forms of chronic pain do not respond to analgesic medication, and living with pain 24/7 can be emotionally and physically draining.
Rebounding can help reduce even medication-resistant pain.
Also, unlike running and other high impact activities, the shock-absorbing nature of rebounding makes it very easy on your joints. That’s great news if you have ankle, knee, hip, or back pain.
8. Easy to Learn
You don’t need to learn a whole lot of tricky exercise techniques to start rebounding.
Providing you start slow and progress gradually, trampoline rebounding is one of the most accessible types of exercise to master.
Start with small jumps to get the feel of bouncing, and only increase height and speed as you start to feel comfortable.
Many mini-trampolines come with handrails for extra balance, or supports can be added afterward as an after-market extra.
9. Increased Leg Strength
Strong legs make many of the day’s activities more comfortable and less tiring. Walking, standing, and climbing stairs can leave you feeling drained unless your legs are up to the task.
Jumping on a rebounder will strengthen all of your major lower-body muscles, from your feet up to your butt.
As your legs get stronger, you’ll soon start to notice that activities that used to tire you out are no longer so exhausting. As a result, your energy levels will soar.
10. Stronger Pelvic Floor
Your pelvic floor is the figure-eight-shaped muscle that supports your pelvic organs, including your bowel, bladder, and uterus.
It’s one of the muscles that make up your core and, as well as being essential for protecting your lower back from injury. It’s also crucial for bowel and bladder control.
The pelvic floor can weaken as a result of childbirth, weight gain, overexertion, and illness.
Bouncing on a rebounder will strengthen your pelvic floor, reducing your risk of lower back pain and stress-induced incontinence.
Men and women of all ages will benefit from increasing pelvic floor strength.
How a Rebounder Can Change Your Life
11. A Fun Way to Work Out
While kids love to run and jump, many adults tend to avoid these types of activities. That’s a shame because jumping is one of the most fun forms of exercise around.
In fact, using a mini-trampoline is so much fun that you may even forget you are working out.
While that might not seem like a particularly important benefit, it’s one of the biggest.
One of the most typical barriers to regular exercise is the lack of enjoyment. It’s easy to come up with excuses not to do things you don’t enjoy.
Because rebounding is fun, you are much more likely to do it regularly.
What is the best type of exercise? The answer is, it’s the one you enjoy the most.
12. Supported by NASA
Science has not confirmed the value of many exercise methods. They might sound like they’ll work, and the advertising claims often seem very scientific, but if you delve a little deeper, it’s not uncommon to find a total lack of real evidence.
The good news is that research by NASA, the National Aeronautics and Space Administration supports the great benefits of rebounding.
Scientists at NASA studied trampoline rebounding during the 1980s to see if it provided an effective workout for astronauts in training.
The experts at NASA concluded that jumping on a trampoline was every bit as effective as running and other forms of aerobic exercise.
However, unlike running, you can use a rebounder in a small space and without having to worry about the effect of high-impact exercise on your joints.
Benefits of Rebounding – Final Thoughts
All you need to start rebounding is to join a class at your local gym or buy a quality rebounder for home use like the JumpSport 350. Go to this exclusive link to get 15% Off the JumpSport 300 Series for a Limited Time Only.
The home-use option is arguably the best because, with your mini-trampoline always available, you can work out whenever you want. There are also lots of free workouts to follow on YouTube and, with no ongoing costs, rebounding is a very budget-friendly way to exercise.
Rebounding is a powerful but also safe on your joints workout that will help you get fit and lose weight, while also being very good for your health. But, and maybe best of all, it’s also a whole lot of fun.
Whatever your fitness goal is, these remarkable benefits of rebounding can help put some bounce back into your boring old workout routine!
What’s Next
Now that you understand rebounding is an excellent total body aerobic exercise you can do at home, consider adding one of the best forms of resistance training you can ever do, the deadlift.
Learn about the 37 remarkable benefits of deadlifts to unleash your fitness fast and how deadlifts can dramatically change your body.
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Rich is a NASM Certified Personal Trainer (NASM-CPT), an