Can you imagine yourself jumping on a mini trampoline regularly?
It sure sounds silly, but hopping around isn’t only meant for kids!
Rebounding is an excellent form of low-impact exercise that you can go for! In fact, women are increasingly enjoying it for many reasons, such as:
- Muscle Training
- Cellulite Reduction
If we can make healthy living more fun-filled and exciting, why not, right? Fun has no age limit!
So, read on and discover more about the benefits of rebounding! I will also share some tips on how to do it effectively! ?
What Does Rebounding Do for the Body?
Besides the fun and exciting part of rebounding, you can also get many health benefits from this exercise, such as keeping your lymph flowing, improving immunity, balancing hormone levels, supporting bones and joints, strengthening the core, losing weight and promoting balance and coordination!
2. Better lymphatic system drainage
The lymphatic system is responsible for screening bacteria and other antigens in the body. It drains the body’s fluid from the tissues and ensures that antigens are attacked by the good cells (white blood cells). The lymph flow relies mainly on body movement because it does not have an organ that pumps body fluids through the system — like how the heart pumps blood. This is how rebounding helps lymphatic system drainage!
2. Improved immunity and hormone balance
Since the lymphatic system effectively cleanses the body by rebounding, you are more likely to have a stronger immune system! Rebounding is a physical way for you to detox your body. In return, it also helps with better hormone balance! This could help you reduce menopause symptoms, love!
3. Easy cardio and balance workout
When you step on the rebounder, you get to practice your core strength and improve your balance. It helps improve your stability and coordination, so your balance is optimized! Also, it is a good way to exercise your heart. The activity is not too slow to maintain your heart’s pace, nor too strenuous. It gives just enough work that your heart can handle!
4, Stronger support for the bones and joints
Aside from promoting your balance and coordination, rebounding also helps you strengthen your bones and joints! The activity is good for the joints and bones because it does not involve landing on hard surfaces that could be hurtful. The soft landing and bouncing are just right for the joints to move about and strengthen the bones!
5. Fun way to lose weight
This enjoyable workout isn’t just all fun! It also promotes metabolism and helps the body lose weight effectively. This is said to be a gentle way to lose weight because it does not put the body in a fight or flight situation. The activity is mild enough to improve your metabolism, but it is not too strong to shut down the digestive system from metabolizing.
How to Use a Rebounder Effectively
Even though rebounding is low impact, it doesn’t lack intensity. By jumping up and down on it, you can get an excellent workout in a small space! I love this exercise because it doesn’t require too much effort. All you need is to let gravity and your body’s weight work together!
But, is there a recommended way to do it? ?
Generally, you can do your own rebounding exercise however you want to – as long as you don’t get too excited and fall out of balance! Health and fitness enthusiasts also encourage the following measures for rebounding:
• Do it in a well-ventilated room. Rebounding is mainly a cardiovascular exercise that increases your body’s need for oxygen.
• Don’t overwork yourself. Adapt the level of your exercise to the level of your ability, both in terms of its intensity and duration.
• Ensure a good grip. It’s essential that your feet grip the mat securely when using the rebounder. Whether you plan on using socks, shoes or bare feet, be sure that they do not slide or feel unstable on the mat before you begin exercising.
• Start slowly. Give your body a chance to adapt to this new form of exercise. After the first week, you can increase your jumping session!
• Dismount properly. Always come to a standstill on the rebounder before dismounting. To avoid injury, never jump from the rebounder to dismount. Always step down carefully onto the floor, making sure to maintain your balance.
To help you get started, check out this video from Dr. Brianne Grogan. This awesome lady is a pelvic health specialist, but just look at how much fun she’s having!
How Long Does It Take to See Results with Rebounding?
In a 2018 study featured in the Journal of Sports Medicine and Physical Fitness, women who engaged in a rebounding workout program, lost body fat effectively after 12 weeks. They also gained muscle and improved their blood pressure.
However, keep in mind that the subjects in this study worked out several times per week, and the sessions lasted over an hour in some cases.
So, don’t rush it, dear! Listen to your body and customize your own program. We carry weight differently and we adapt to new movements differently! Also, don’t forget the importance of eating a healthy diet along with your active lifestyle! ?
Can I Use a Regular Trampoline for Rebounding?
No. There is an intended trampoline for rebounding. To maximize the health benefits of rebounding, it is recommended to use a mini trampoline that can properly accommodate your workout needs!
Some are sold as plain trampolines, while others come with accessories like handlebars, bands and weights. Some are also made with springs or with stretchable fabric! Usually, the ones that are made with softer materials are foldable and can be stored easily. Some rebounders have storage bags as well. These exercise tools come in varied sizes which can accommodate anybody across all weight ranges! ?
The video below will help you understand more why the type of rebounder matters!
This indoor mini trampoline is my top pick because it is foldable and it fits in my car!
I can bring it with me during trips. ?
I also work from home, so I sit in front of the computer all day. Every hour, I make sure to have a “movement break” and the rebounder is just fantastic to get me moving and jumping!
For extra support and stability, I recommend getting a handlebar to go with your rebounder!
Who Should Not Use a Rebounder? 13 Safety Tips for Rebounding!
Rebounders are perfectly safe for women without underlying conditions. However, you should not use a rebounder if you have joint pain, spine conditions, heart problems or circulatory issues.
For those who have urinary incontinence: According to Michelle Kenway, a physiotherapist, your risk of pelvic floor injury with rebounding depends on the impact of the rebounding exercise and your individual risk factors.
If the incontinence is mild to average, women can do rebounding and train the pelvic floor at the same time. It is a good exercise to train the pelvic floor muscles! However, for severe cases of incontinence, it is best to consult a specialist before rebounding.
✅ Here are 13 more safety tips to remember:
Read the instructions carefully before using your rebounder.
- Make sure that the floor or area around the rebounder is clear of all objects that may cause injury if you step on them when dismounting.
- Provide sufficient clearance for ceilings, ceiling lights, ceiling fans, wires and more.
- Maintain a clear space on all sides of the rebounder.
- Do not place the rebounder on an elevated surface. It should not wobble, tip or glide.
- Be sure that all legs are securely in place and that each leg has its anti-slip rubber foot attached.
- Inspect the rebounder before each use to make sure it is in proper working condition.
- Some women may experience slight dizziness or light-headedness during their initial rebounding sessions because their body isn’t used to this kind of movement. If you feel dizzy or faint, stop your workout immediately.
- Never use your rebounder if you feel disoriented.
- If you find that you are having difficulty staying balanced while bouncing, move the rebounder beside a wall, or have something to hold onto to steady yourself. In most cases, any feeling of unsteadiness subsides after the first week or two.
- You don’t need to perform high bounces to enjoy the health benefits of rebounding. Most rebounding workouts don’t involve bouncing more than two or three inches above the mat.
- Never attempt or do high jumping, somersaults, flips or any acrobatic maneuvers with the rebounder.
- Never allow more than one person to be on the rebounder at a time. The rebounder is not structurally designed to be used by more than one person. There’s a reason why we’re jumping on a “mini” trampoline, sweetie! ?
A Dose of Motivation: Here are Great Rebounder Workouts for Beginners!
I found some great videos on YouTube and I would love to share them with you!
I follow most of these fitness enthusiasts regularly. Their routines are fun and they have helped me stay fit, lose weight and keep my lymph moving! Plus, you will be amazed at how their routines can help get rid of cellulite!
? SanFran Fitness: https://www.youtube.com/channel/UCECaGz3i8wlT4dWH9WYWuSQ
? Rebound Fitness: https://www.youtube.com/c/ReboundFitness
? Well + Good: https://www.youtube.com/c/Wellandgood/search?query=rebounding
? BeFIT: Rebounder for Weight Loss Workout: BeFiT Trainer Open House- Lauren Roxburgh
Get a rebounder now for a healthier, happier journey! Start slow. Let go. Shake that stress off and jump away! ?
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Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.