Mini trampoline exercises, also known as rebounding exercises, can provide a moderate to intense aerobic workout. Rebounding exercises have many health benefits. According to Minna Lessig of the CBS Early Show, rebounding exercises promote more efficient lymphatic circulation. A strong lymphatic system can help remove waste and toxins from your cells. Mini trampoline exercise can also promote more efficient oxygen circulation, increase your balance and coordination and help you to build stronger bones, according to CBS News and Busywomensfitness.com. Add rebounding exercises to your weekly exercise routine to reap these health and fitness benefits.
Step 1
Put on running shoes if you plan to exercise vigorously on the trampoline. Beginners can jump on the trampoline bare-footed to avoid slipping.
Step 2
Place both feet shoulder-width apart on the mini trampoline's surface with your body centered over the trampoline.
Step 3
Move your body up and down while keeping your feet in contact with the trampoline's surface. This gentle beginner exercise will help warm up your muscles and get you comfortable with the trampoline. This gentle bouncing can also help your balance and improve your lymphatic circulation.
Step 4
Jump up and down on the trampoline, letting your feet leave the trampoline's surface with each bounce. Begin by jumping with both feet at the same time.
Step 5
Jog in place on the trampoline to get a more intense aerobic workout. Lift your knees with each step to increase the difficulty of the workout and to strengthen your leg muscles. You can also kick your feet back toward your butt with each step.
Step 6
Keep your back straight and your abdominal muscles engaged throughout your mini trampoline workout.
Tips and Warnings
- Rebound on the trampoline for five minutes at a time at first, and gradually increase the amount of time you spend on the trampoline. Seniors should begin with only two minutes on the trampoline at a time and gradually increase their workout time. Listen to music during your rebounder workout to maintain your energy and motivation. For added fun and exercise, perform a dance move or a twist at the height of your elevation between jumps.
Things You'll Need
- Mini trampoline
- Running shoes
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