Exercising on a mini trampoline, or rebounder, provides a low-impact, high-intensity workout that can be done at home while watching television or listening to music. It's fun and versatile and provides an even better workout than running, according to a study published in the "Journal of Applied Physiology" in 1980. The weightlessness produced by trampolines allows exercisers to bounce like an acrobat while staying safe from injury. There are a few tricks, though, to getting started on a mini trampoline workout plan.
How to Start
Begin working out on a trampoline with gentle bounces that keep your feet in contact with the mat during motion. This smooth, easy movement will strengthen your body while you adjust to working out on the rebounder. HealingDaily.com recommends that adults begin with workout durations of five minutes and build up to longer, more-intense workouts as your fitness level increases; seniors should begin with two-minute sessions throughout the day with at least 30-minute breaks between workouts.
Workout
Once your body is accustomed to moving on the bouncy surface of a trampoline, you are ready to work out. Bounce lightly to allow your feet to gain slight elevation above the trampoline. Add alternating arm swings to help maintain balance and use a bar or keep a hand on a nearby wall for extra support if needed. For variety, switch to jumping jacks, making the movements higher or wider for additional intensity.
Tricks
While it is not recommended to exercise in an extreme or dangerous manner on the mini trampoline, there are some variations you might add to your workout routine to make rebounding more fun. Try twisting from side-to-side while bouncing, raising your knees higher as you feel more confident. Alternate hopping on one foot with different options, including knee lifts and kicks, and arm additions like reaching up and pulling down. Almost any movements you have done in aerobic dance or step aerobics can be modified to use on a rebounder.
Safety Issues
Whether you wear shoes during your workout depends on the intensity of your routine and your fitness level. Beginners and new exercisers should go barefoot to avoid slipping; shoes should be worn during more advanced workouts to provide traction and ankle support. Also, older people should begin jumping exercises slowly to allow organ connective tissue time to strengthen and prevent possible prolapsed organs, warns HealingDaily.com. Check with your physician before beginning a new exercise program.
Member Comments