The rebounder workout is a great way to get in shape and lose weight. The rebounder is one of the most affordable home fitness machines on the market today. It’s also great for anyone who wants to workout at home, but doesn’t have a lot of room.
The rebounder workout is a simple exercise routine that can help you lose weight and get fit. It uses the trampoline as your platform, so all you need is a few minutes each day and you’re ready to go.
The best part about this workout routine is that it doesn’t require any equipment or weights, so it won’t cost you anything except your time (which is priceless).
Rebounder Workout For Weight Loss
Rebounding Benefits and Weight Loss
Did you know that you can boost weight loss, muscle tone and improve your overall health by REBOUNDING just 10 minutes a day!
Why You Should Be Rebounding
Did you know that you can boost weight loss, muscle tone and improve your overall health by REBOUNDING just 10 minutes a day! But trust me you will want to do more than 10 minutes. I have been rebounding for years! I absolutely love it; it was part of my healing therapy when I was at the Living Foods Institute. Rebounding is not just for kids; it is in my opinion one of the BEST exercises you can do for you body.
It’s the most fun you’ll ever have getting in shape, losing weight, improving your health, increasing your stamina, and boosting your immune system. It exercises every one of the 638 muscles in your body while being low-impact, low-stress, and revitalizing to your entire system.
And it’s actually fun, so instead of avoiding your workouts, you’ll be looking forward to them.
Why Rebounding Is The Best Exercise For Your Body
When you exercise with weights you are working against gravity pushing the weights. Jumping on the REBOUNDER you are reaching weightlessness like an astronaut and there is no stress or pressure on the body.
When you are at the bottom of the bounce with your feet on the rebounder you are experiencing and increase in G-force that works every cell, muscle and tissue simultaneously for full body workouts. The increased G-force that your body takes on when you jump on a rebounder helps build bone mass at an increased rate as well. Plus it is easy on your joints.
15 Minute Beginner Rebounding Workout
Rebounding And Your Bodies Natural Detoxification System
Your bodies natural detox system is called your lymphatic system. The lymph system is a network of organs, lymph nodes, lymph ducts, and lymph vessels that make and move lymph fluid from tissues to the bloodstream.
The lymph system is a major part of the body’s immune system. It works 24/7 to keep your body healthy but it also needs some help from you. The lymph system is like the baby sister of the circulatory system. But it’s role is just as important because when it is not functioning properly sickness and disease can set in.
The Lymph System includes:
It’s job is to remove waste and toxins from your body. You have twice as much lymph fluid as you do blood. I like to explain your lymph system as a fine looking fishnet that covers your entire body from head to toe.
The lymph system does not have a pump like your heart. Movement and exercise stimulate the lymph system to circulate around your body. This is why rebounding is so great for your body, as you are exercising you are also stimulating your lymph system to detox. Talk about multi-tasking! Check out this article on my other favorite way to REBOUND.
Benefits Of Rebounding:
- Weight Loss
- Strength & Muscle Tone
- Healthy Joints & Bones
- Balance & Agility
- Improved Flexibility
- Increased Endurance
- Decreased Fat & Cellulite
- Toxin Elimination
- Heart Health
- Firm Sagging Skin
- Massage Internal Organs
- Stimulate the Lymphatic System
- Improve Circulation
- Boost Immune Health
- Stress Management
- Helps to Improve Digestion & Elimination
31 Ways Rebounding Can improve Your Well Being
- Rebounding strengthens the heart and other muscles in the body so that they work more efficiently.
- Provides an increased G-force (gravitational load), which strengthens the musculoskeletal systems.
- Protects the joints from the chronic fatigue and impact delivered by exercising on hard surfaces.
- Helps manage body composition and improves muscle-to-fat ratio.
- Aids lymphatic circulation by stimulating the millions of one-way valves in the lymphatic system.
- Establishes a better equilibrium between the oxygen required by the tissues and the oxygen made available.
- Increases capacity for breathing.
- Circulates more oxygen to the tissues.
- Results in better mental performance, with keener learning processes.
- Tends to reduce the level to which the arterial pressures rise during exertion.
- Can lessen the time during which blood pressure remains abnormal after severe activity.
- Increases the functional activity of the red bone marrow in the production of red blood cells.
- Decreases the volume of blood pooling in the veins of the cardiovascular system preventing chronic edema.
- Improves resting metabolic rate; therefore more calories are burned for hours after exercise.
- Causes muscles to perform work in circulating fluids through the body to lighten the heart’s load.
- Encourages collateral circulation by increasing the capillary count in the muscles and decreasing the distance between the capillaries and the target cells.
- Rebounding lowers circulating cholesterol and triglyceride levels.
- Lowers low-density lipoprotein (bad) in the blood and increases high-density lipoprotein (good) holding off the incidence of coronary artery disease.
- Promotes tissue repair.
- Rebounding for longer than 20 minutes at a moderate intensity increases the mitochondria count within the muscle cells, essential for endurance.
- Adds to the alkaline reserve of the body, which may be of significance in an emergency requiring prolonged effort.
- Improves coordination between the proprioceptors in the joints, the transmission of nerve impulses to and from the brain, transmission of nerve impulses and responsiveness of the muscle fibers.
- Improves the brain’s responsiveness to the vestibular apparatus within the inner ear, thus improving balance.
- Offers relief from neck and back pains, headaches, and other pain caused by lack of exercise.
- Enhances digestion and elimination processes.
- Allows for deeper and easier relaxation and sleep.
- Can curtail fatigue and menstrual discomfort for women.
- Minimizes the number of colds, allergies, digestive disturbances, and abdominal problems.
- Rebounding tends to slow down atrophy in the aging process.
- Is an effective form of exercise by which the user gains a sense of control and an improved self image.
- Rebounding is fun!
Rebouding is a great low impact exercise.
Intense workouts increase energy expenditure and facilitate fat loss. The number of calories burned rebounding on a mini trampoline can be enough to help you get leaner. However, the results depend on your diet and lifestyle, as well as your workout.
Rebounding is a low-impact, vigorous workout that can help you get leaner. How fast you’ll get results depends on your diet and body weight as well as workout intensity and frequency.
Calories Burned Rebounding
A small study published in the February 2017 issue of Science & Sports has found that the average heart rate during a rebounding workout was around 132 beats per minute. The average number of calories burned rebounding was approximately 320. Based on these findings, researchers concluded that rebounding could be classified as a vigorous form of exercise.
You can classify rebounding workouts as aerobic exercise rather than resistance training. While you might feel a burn in your legs during training, it’s more about raising your heart rate and making yourself breathe hard. Depending on how fit you are, it could be a very intense workout.
Another small study, which was published in the European Journal of Sports Science in March 2018, has tested two groups: one that had endurance training and one that didn’t. Endurance-trained subjects had an easier time during the workout compared to the other group. Researchers measured the results by using VO2, which shows how much oxygen people consume during exercise.
The above study points out that rebounding is a low-impact exercise. Since it’s gentle on the joints, people who are unable to run or do plyometrics could use it as an alternative form of training.
Lose Fat and Gain Muscle
Rebounding workouts may help some people lose weight and get healthier. In a small study featured in the Journal of Sports Medicine and Physical Fitness in March 2018, women with obesity who engaged in a mini trampoline workout program for 12 weeks lost body fat and got more fit. They also gained muscle and improved their blood pressure.
Another small study has found that 20 weeks of trampoline training helped adolescents lose weight. Subjects experienced significant reductions in body fat and improved their fitness level. Their training program consisted of 4 workouts per week, with each workout lasting 1.5 hours. The results were published in the International Journal of Preventative Medicine in July 2016.
These findings show that you can expect to lose weight within 12 to 20 weeks of starting a rebounding exercise program. However, keep in mind that the above programs were not easy. The subjects worked out several times per week, and the sessions lasted over an hour in some cases.
Not only you have to put effort into your rebounding workouts to get results, but your diet may need to change. To lose weight, you need to be in a negative energy balance, according to the National Heart, Lung and Blood Institute. This means you have to take in fewer calories than you burn each day. Over time, you will begin to lose body fat if you’re consistently in a negative energy balance.
Dial In Your Diet
When you work out on a rebounding trampoline, calories burned daily will go up, which brings you closer to a negative energy balance. If you start a workout program and you’re not seeing results, your diet might be the culprit. Lowering your daily calorie intake may help increase your energy deficit and speed up your progress.
Changing your diet can be difficult, so you might want to seek professional help. A registered dietitian can guide you by figuring out which foods work best with your body. If you decide to do it alone, you can use a few strategies to cut calories.
The Centers for Disease Control and Prevention (CDC) explains that it’s not necessary to eat less to cut calories. Sometimes, all you need to do is change the types of foods you’re eating. They suggest choosing veggies and other high-fiber foods that promote satiety. Sugar, for example, contains many calories but has no nutritional value and doesn’t fill you up.
The CDC also recommends replacing sugary drinks with water because liquid calories can lead to weight gain. Furthermore, you can swap high-calorie foods for healthier options. Consider replacing whole milk with low-fat milk and dairy, white rice with vegetables or legumes and potato chips with air-popped popcorn.