Ideal Rebounding Time for Daily Exercise.
While children certainly enjoy them just to have fun, trampolines can also help them cultivate healthy habits at early ages. For adults, a mini trampoline can be a convenient and effective addition to a home workout space and provide a break from the usual mix of cardio exercises and strength training most adults prefer for their exercise and weight loss regimens.
Benefits of Rebounding
Rebounding can be a highly effective form of exercise for people of all ages and fitness levels. David Hall, owner of Cellercise®, wants customers to know “that there is no set number of minutes per day one should Cellercise®, because everyone’s needs are different. In reality, metabolic processes are different for each person. The oxygen uptake is different, the intensity is different, the muscle to fat ratio is different, so it's not possible to give an accurate number [for how long workouts are].”
Several things happen in the body at once during a bouncing session. Rebounding works the muscles of the abdominal core, the back, legs, and buttocks. This exercise also stimulates the lymphatic system, helping the body flush out excess lactic acid, dead cells, bacteria, and other toxins. Bouncing also minimally stresses the bones and joints of the body due to the repeated minimal pressure of jumping. This can help strengthen the skeletal system over time and be especially beneficial to people struggling with osteoporosis. When all these things work at once, it creates a total body workout – boosting every cell you have.
Whether you’re interested in rebounding to enhance your existing exercise routine or to start a new one with rebounding at the center, it’s always a good idea to talk with your doctor before a new routine. However, know that it can help people of all ages and body types, as Hall explains, “Cellercise® works to strengthen the efficiency of the body at the cellular level. When cells are stronger, healthier, and working more efficiently, our body will be, too.” With that in mind and with the right program, this could be the exercise that changes your life.
Jamba Run is one such program. It can boost your weight loss program by helping with two of the three crucial aspects of any goal – burning calories and increasing your metabolism. The final step, decreasing your caloric intake, gets a lot easier, too, as your body feels better, stronger, and less reliant on short-term energy boosts like sugar.
Starting Your Rebounding Routine
Rebounding can also be a foundational exercise for a person just starting to develop a personalized exercise routine. Generally, ten minutes per day is the ideal amount of time to devote to rebounding when first starting this exercise. More experienced rebounders may increase this to 20 or 30 minutes or enjoy multiple ten-minute sessions each day. Seniors and those with medical conditions that require additional care may want to limit their initial rebounding sessions to two to five minutes at a time. Overall, ten minutes per day total seems to provide the best all-around results to most people who decide to start rebounding exercises.
Setting Up Your Rebounding Workout
A mini trampoline can fit easily into most homes but depending on your height you may need to check your ceiling clearance before you start. Situate the mini trampoline in a room with a completely level floor and a higher ceiling. It’s also possible to use a mini trampoline outside as long as the surface is level.
Once you have your mini trampoline set up, make rebounding part of your daily exercise routine. Some people use rebounding as a warmup before more intense workouts while others consider it a fun cooldown exercise. Still others may focus on rebounding for the core of their daily workouts, and this is fine, too.
If you’re interested in what type of results a Cellercise® routine might have for you, David Hall recommends reading the research of Dr. Paul E. Devore, who published an article in the Journal of Applied Physiology illustrating that burning calories on a trampoline can burn calories 11 times faster than walking, five times faster than swimming, and three times faster than running. At equivalent levels of oxygen uptake, trampolining was over twice as efficient as running.
With Cellercise®, G-forces are on every cell of the body over 100 times per minute, not just a few muscle groups. This results in a more complete full-body workout that’s fun to do.
Tips for Successful Rebounding Sessions
Rebounding offers a significant number of health benefits to the average person and to the athlete alike. A few simple safety tips can help you get the most out of your rebounding sessions:
- Mix up the movements you do on your mini trampoline. Varying your movements works different parts of your body and generally offers the best results when it comes to weight loss and strengthening.
- Start slowly. Even if you feel confident on your mini trampoline from the start, start slowly with shorter workout sessions. This helps your body adjust to the new type of movement. Build up your session times gradually.
- Stay engaged with your rebounding workout. While it’s easy to watch TV or read a book on the treadmill, the same does not apply when rebounding. Pay attention to your movements and minimize distractions. Make sure you’re engaged with your workout and paying attention to your landings.
- Don’t overdo it. Even as you grow more experienced with rebounding workouts, don’t push yourself too hard. Rebounding offers several unique benefits that other exercises can’t provide, so keeping things simple tends to offer the best results while minimizing the risk of injury.
- Take breaks if you get dizzy. Dizziness is common in those who are not used to rebounding after their first few sessions. If you finish a rebounding session and feel dizzy or develop a headache, take a break. Your body may need to adjust to this type of workout.
If you include rebounding in your daily exercise routine, track your progress over time. Even if you become experienced at rebounding, ten minutes is the best amount of time to devote to this exercise each day. Ten minutes provides your body with the full range of benefits rebounding offers in a manageable timeframe while limiting the risk of adverse reactions.
How Can Ten Minutes Per Day Improve My Health?
Ten minutes may seem like not enough time to get any true results from rebounding, but this isn’t true. Ten minutes of rebounding offers your lymphatic system time to flush out harmful toxins that may be diminishing your health in ways you haven’t considered. Ten minutes of bouncing provides your bones and joints with a low impact strengthening session that can help improve the effectiveness of your other workouts. Burning calories and improving the muscles of your lower body with rebounding can male it easier to engage in other exercises like running and weightlifting.
Rebounding is an incredibly effective exercise with a wide range of benefits you can start enjoying with just ten minutes of bouncing each day. Remember, the content in this article is meant to inform, but it is not official medical advice. Always consult your doctor before using any new type of exercise equipment or beginning a new workout regimen.
NOTE: Remember to always consult with your doctor or health professional before starting new exercise routines.