Benefits of Rebounding Exercises – Introduction
What are the health benefits of trampoline rebounding?
Jumping on a mini-trampoline is a great way to work out to 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 low-impact exercise is doing you good.
What is Rebounding on a Trampoline
Rebounding involves jumping up and down on a usually circular small trampoline, also known as a 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 an additional variety of 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, one of the most time-efficient ways to exercise 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 with using a rebounder.
Despite being a high-intensity exercise, the rebounder absorbs virtually all of the landing force, making 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 internal 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.
How to exercise on a mini trampoline
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The Top 12 Health Benefits of Rebounding
#1. Stimulate Lymphatic Circulation
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 system flowing, strengthens your immune cells, and fights 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 serious respiratory viruses.
#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 system.
Better cardiovascular health is a direct result of improved cardiovascular fitness.
As a result, aerobic types of exercise like rebounding can lower your risk of chronic 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 can become osteoporosis if allowed to progress.
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, 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 your upper body muscles, 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 low-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 entire body, including your fat cells, which are called adipocytes.
This cellular vibration increases blood flow and blood circulation, which may help release the toxins responsible for cellulite formation.
Cellulite, where the skin takes on an orange peel-like appearance, is common in the thighs and butt.
#7. Reduction in Chronic Joint Pain
Many 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 on a hard surface and other high impact activities, the shock-absorbing nature of rebounding makes it very easy on your joints.
An effective, yet gentle activity like trampoline exercise is 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 exercise types to master.
Start with small and gentle jumps to get the feel of bouncing and 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 is 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 & Effective 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 significant 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, which leads to the harmful lack of exercise that plagues too many people who want to get fit.
But, 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 Study
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 NASA’s research, the National Aeronautics and Space Administration supports the great benefits of rebounding.
At NASA, scientists 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 aerobic exercise forms. ¹
However, unlike running, you can use a rebounder in a small space without worrying about the effect of high-impact exercises on your joints.
Benefits of Rebounding – Wrapping Up
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 Pro Fitness Trampoline.
See my JumpSport 350 PRO Indoor Model; Fitness Trampoline Review for more details on this fantastic piece of exercise equipment.
The home-use option is arguably the best because with your mini-trampoline always available, you can work out whenever you want, even in your living room!
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 overall health.
But, and maybe best of all, rebound exercise is also a whole lot of fun.
Whatever your fitness goal is, regular rebounding can help put some bounce back into your boring old exercise program!
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.
However, if you’re not ready to lift weights, give the Best Beginner Bodyweight Workout Plan in Only 30 Minutes or the 10 Best Calisthenics Exercises for Beginners + Workout a shot!
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Footnotes:
¹ Body acceleration distribution and O2 uptake in humans during running and jumping – National Library of Medicine
Rich is a NASM-CPT (Certified Personal Trainer), an