Rebounder Trampoline & Weight Training

If bouncing on a trampoline sounds childish or impractical, you haven't tried a rebounder. Rebounders are mini-trampolines with a tighter jumping surface than traditional trampolines, made to emphasize downward movement, rather than upward bouncing. This makes it an efficient cardiovascular and resistance tool for grown-ups. Rebounders are appropriate for all fitness levels and ages -- and despite being a serious workout, are also entertaining to use.

Benefits

Outside of being an enjoyable way to exercise like a kid, working out on a rebounder offers some unusual health benefits beyond other cardiovascular exercise. For instance, rebounding improves the immune system by increasing the lymphatic system's circulation, meaning your body flushes unwanted toxins more efficiently, says CBS "Early Show" fitness contributor Minna Lessig. Additionally, rebounding strengthens your bone density, improves skin tone and strengthens every cell in your body. You also gain all the traditional benefits of cardiovascular exercise including weight management, reduced stress and overall good health.

Scientific Background

The rebounder's effects on your body are caused by the G-force you experience at the top of the bounce. Even a moderate lift forces every cell in your body to become stronger from working to oppose the gravitational pull. The act of rebounding strengthens every part of your system in addition to strengthening your muscles. According to studies by NASA, these G-forces work to provide your body with a workout superior to running any speed on a treadmill.

How To Rebound

Get used to the feeling of bouncing by standing with feet shoulder-width apart, moving lightly without letting your feet leave the surface. Continue this warmup for five minutes. Pick up your pace by bouncing higher or faster for a few minutes. Switch to jogging, then jog with high knees. Jumping jacks are another option, as well as simulating jumping rope. End with small bounces for a five minute cool down, then stretch your muscles for a few minutes. This workout incorporates all major aspects important to your exercise routine: cardio, strength training, balance and flexibility.

Strength Training

Using the mini-trampoline by itself is considered a form of resistance training, according to certified fitness professional Jutta Tobkin. And Dr. Anne Louise Gittleman, author of "The Fat Flush Diet," also credits rebounding as a form of resistance training, calling it "low impact body toning." However, if you would like to add weightlifting to your rebounding exercise without doing two separate components, combination machines are available. This enables you to use resistance bands while you bounce on the rebounder.

Complementary Weight Training

Supplement the rebounder's toning effects with weightlifting routines to meet the Department of Health and Human Services muscular strength training recommendations for good health. Recommendations include working all major muscle groups -- legs, back, chest, arms and core -- at least two times per week for 20 minutes. Using weights is the most efficient route to muscular strength, according to the President's Council on Physical Fitness. Lift weights that are heavy enough to be difficult at the end of your third set of 12 repetitions. Add weight when the movements become easy. Check with your doctor before beginning a new exercise program.