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Rebounder Workouts

author image Patrick Dale
Patrick Dale is an experienced writer who has written for a plethora of international publications. A lecturer and trainer of trainers, he is a contributor to "Ultra-FIT" magazine and has been involved in fitness for more than 22 years. He authored the books "Military Fitness", "Live Long, Live Strong" and "No Gym? No Problem!" and served in the Royal Marines for five years.
Rebounder Workouts
Mini trampolines -- not just for kids. Photo Credit George Doyle/Stockbyte/Getty Images

Rebounders, a type of mini trampoline, provide a versatile, effective and fun way to get fit, lose weight and stay healthy. There are numerous exercises you can perform on a rebounder so your workouts need never be boring; boredom being the enemy of making exercise a habit. If you are new to exercise, have been sedentary or unwell lately or are very overweight, consult your physician before you start a new exercise routine, especially a rebounder workout.

Brilliant Benefits

Although jumping on a mini trampoline may seem like a childish way to exercise, rebounding offers several major benefits. Exercising on a mini trampoline will increase lymphatic circulation and drainage -- important for keeping your immune system in tip-top shape. Rebounder exercises such as double-footed jumps and jogging are effective aerobic exercise that will also strengthen and tone your legs and core. Easy on your joints, rebounding will increases bone density -- important for warding off osteoporosis and is an effective calorie burner which can help you control your weight.

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Amazing Advantages

Rebounding offers several noteworthy advantages when compared to other, more traditional forms of exercise. You can use a rebounder indoors or out so you can work out all year round with no worries of bad weather preventing you from exercising. They are portable and compact so you can move your mini trampoline from place to place with ease. Rebounder workouts are ideal for people who are overweight or who suffer from joint pain that is exacerbated by high impact activities such as running. Rebounders can be used for a wide range of exercises such as side-to-side jumps, high knee marching, hopping, step-ups, pushups and even jump rope so you can work different parts of your body and develop cardiovascular fitness, muscular endurance, balance and coordination.

Excellent Exercises

Many rebounder workouts involve jumping. The higher you jump, the more demanding the exercise will become so start slowly and build up gradually if you are new to this type of activity. You can do simple low jumps, jumps with a waist twist, jumps with a knee tuck, march, jog, run or sprint on the spot, lift your knees high to the front or kick up your feet behind you -- hold weights in your hands or use the rebounder as a bench for triceps dips or lie on it to do core exercises. With so many exercises to choose from, your rebounder workout can easily be adjusted to suit your current fitness level and exercise requirements.

Caution and Care

Because rebounding is fun, it's easy to overexert yourself without realizing it, so start with low bounces and keep your workouts initially brief. As you get fitter and your muscles become more accustomed to rebounding, gradually increase the intensity and duration of your workouts. Make sure you check your ceiling height so you do not bang your head and, ladies, always wear a sports bra to ensure your breasts are supported and your workout is as comfortable as possible. Because rebounding can place a lot of stress on your pelvic floor, make sure you start your workout with an empty bladder to avoid discomfort. Check your rebounder for wear and tear before use -- a damaged spring, bent support leg or torn stitching could result in injury.

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