The rebounder attachment allows you to add a cardiovascular element to your Pilates workouts on the AeroPilates Performer 295 machine. Set up your machine 3 feet away from furniture and walls, as it can travel when you are jumping. To burn the most calories, maintain a heart rate between 70 and 85 percent of your maximum. For a 40-year-old conditioned exerciser, this is 126 to 153 beats per minute, according to the AeroPilates Owner's Manual. Add these cardio exercises between your resistance moves to create a Pilates interval workout.
Running
Attach two of the resistance cords to your machine and lie on the carriage. Hop from one foot to the other on the cardio rebounder using small, quick jumps. Tuck your free knee up toward your chest when you are mid-jump. Keep your toes pointed forward and continue this running sequence for three minutes to warm up your body at the beginning of your routine or to cool down toward the end of your routine.
Jumping
Place your feet on the rebounder parallel and hip-width apart. Jump with both legs at the same time, scooping your belly in to keep your back from arching. Exhale during the jump, inhale during the landing. If your back feels sensitive, try adding a third resistance cord. Increase the difficulty of this exercise by holding your head off of the headrest while you jump. Continue jumping for up to three minutes.
Single Swoosh
Changing your foot position engages different muscles. Create a "V" shape with your feet by tapping your heels together and placing your toes apart. Slide one heel slightly in front of the other. This leg position engages your buttocks and the sides of your legs. Jump with both legs, extending them out in the air in a wide "V." Land with your opposite foot in the front position. Continue switching your legs as you jump for three minutes.
Moguls
This exercise feels similar to jumping moguls when you are skiing, and it is a good exercise to strengthen your legs. Turn both of your feet to the right, but keep your hips solidly placed on the AeroPilates carriage. You should feel a bit of a stretch in your hips. Jump using both legs, turning your feet and knees to the left during your landing. Alternate from side to side as you jump for three minutes.
Considerations
Keep your knees aligned over your middle toes in all of your jumps. Jumps that alternate legs, like running, are easier on your lower back than jumps with double legs. Some exercisers become nauseous when jumping with their head flat, consider propping your head with a small pillow to avoid this. Check with your medical professional before beginning any new exercise program.
Member Comments