Rebounding on a trampoline provides a low-impact, calorie-burning cardiovascular workout that's easier on your joints than high-impact activities like jogging and step aerobics. It can also help strengthen your legs. Through regular rebounding, along with a healthy diet, you may be able to lose a small amount of weight within just a few weeks. As with all forms of exercise, rebounding takes months to produce major weight loss results.
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Calories Burned Through Rebounding
How much weight you lose through exercise depends on how many calories you burn during your workouts. If you weigh 135 pounds, you'll burn 75 calories by rebounding for 12 minutes, according to Professor of Movement Science Victor L. Katch. If you're 160 pounds, you'll burn 86 calories in 12 minutes and 96 calories if you're 180 pounds. In comparison, a 160-pound. person burns 102 calories in 12 minutes of high-impact aerobics, but only 55 calories walking at the brisk pace of 3.5 miles per hour.
Weight Loss Through Rebounding
If you only need to lose a few pounds, aim to lose 1/2 to 1 pound per week. If you have a significant amount to lose, losing up to 2 pounds weekly is safe, explains registered Dietitian Sheri Barke with the College of the Canyons Student Health and Wellness Center. To lose 1 pound per week, you need a calorie deficit of 3,500 calories weekly. You can create this by burning 250 calories daily through exercise and reducing your calorie intake to 250 calories below the amount you need for weight maintenance. If you're 160 pounds, you'll need to rebound for a total of 30 minutes to burn 250 calories.
Target Heart Rate
A workout at 60 to 70 percent of your maximum heart rate is intense enough to burn a significant amount of calories from fat, but easy enough to allow you to work out for an extended period. Subtracting your age from 220 gives you an estimate of your maximum heart rate. If you're 35, the formula is 220 - 35 = 185 beats per minute. To find 65 percent of this, the formula is 185 x .65 = 120 beats per minute. If you're not able to reach at least 60 percent of your maximum heart rate by bouncing at an easy pace, try jogging on the rebounder.
To avoid nausea, don't eat for at least an hour before you rebound. If you feel nauseous or dizzy, slow your pace or stop to rest. Using a rebounder with a bar you can hold onto may help prevent dizziness. If you're not able to rebound long enough to burn the amount of calories you want, break your rebounding session into 10-minute intervals. To prevent collisions, only one person should use the trampoline at a time. It's a good idea to have someone nearby to help in case you fall, though. Place your trampoline far enough away from walls and furniture so that you won't hit these objects if you do fall.