What is Rebounding?
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| The Benefits Of Using A Rebounder For Health And Fitness Reviewed. |
Rebounding is effectively bouncing or jumping up and down on a mini trampoline. This exercise can be done very gently or it can be a serious aerobic workout.
As it is a low impact cardiovascular form of exercise, people from older children to older adults can use a rebounder, as long as their healthcare team approves it.
I started using my rebounder 2 months ago. I was looking for something where I could exercise safely indoors during our cold winter months and something that would help me to get fitter and lose some weight.
As I have had an ankle injury and severe back pain with two herniated discs in the past, to the point I could barely walk without pain and numbness, I am always wary of any new exercise.
Exercises like jogging and running put too much pressure on my joints and back to be healthy for me. I love swimming but cannot always have access to a pool.
After checking with my doctor that it was OK to use this piece of equipment I started very slowly and with very short sessions.
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| Stepping slowly and gently on Rebounder |
Safety And Rebounding
It is important that wherever you use your rebounder that you make sure you have enough clearance above your head to use it safely. You do not want to be hitting your head on the ceiling!
It needs to be placed on a strong stable floor that is even. You do not want the rebounder to be on an uneven surface.
Also, ensure there is enough room around the rebounder to get on and off safely without bumping into or having to step over anything. Please take care that children and pets are not too close to you when using it.
Also as it is a form of cardio exercise make sure the room is well ventilated and open one or more windows to let fresh air in.
From my personal experience, I would say to get a rebounder with as large an area of use as possible to make it easier for you. Some have very small areas to bounce onto and I think I would personally find that difficult and annoying.
Then it is just a matter of making sure it is all fixed securely and you are good to go!
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| Bouncing On Rebounder. |
Who Should Not Use A Rebounder.
Rebounding is a pretty safe form of exercise for most people especially as if you need to, you can take it at a very gentle pace.
However, If you have not exercised for a long time and are over 50 years of age please do check with your Doctor first.
If you are very overweight or have heart or lung conditions or any illness or previous accident or injuries, especially to your back or legs or have joint issues or circulatory problems or just feel generally unhealthy or very unfit you must check with your doctor before using a rebounder.
What Are The Benefits Of Using A Rebounder?
I wanted a rebounder to help me to increase my fitness and to lose weight. So far both are improving slowly.
I wanted to be able to exercise effectively and easily indoors in the colder, rainy weather without having to go to a gym or pay gym membership prices. It certainly fulfills these criteria.
I am also looking forward to taking it out onto our Patio in the summer and using it there.
It certainly works the leg muscles and I have noticed my muscles, especially in my legs, are much firmer.
Rebounding apparently helps to strengthen the bones in terms of strength and density. This is especially important as we get older and at any age is healthy.
It is said to help improve coordination and balance. My balance was Ok before I started but I do think it has helped me become more stable and hopefully less likely to have balance issues in the future as I age.
As my husband had a major operation on his right leg several years ago, we have noticed some minor balance issues and they are gradually improving as he uses the rebounder more often.
I understand it may help pelvic floor strength and help to prevent urinary incontinence. I cannot vouch for that but if it does that is a good thing as well.
It certainly works the core abdominal muscles which I really need to be strong to offer support to my back. As I am unable, due to my back condition, to do many core exercises like sit-ups this is great to work my core muscles while standing up.
It also works the large back muscles and I know having been told by my health care team that if I can keep the back muscles strong and flexible that will help my back long term. I am supposed to swim at least twice a week but have been unable to do that at all these last 10 months and so rebounding is useful for me.
There are lots of videos on the internet that will show you exercises to do from the very gentle to the most advanced strenuous workout. Many exercises incorporate using your arms as well so you do get a great full body workout.
Like any other piece of exercise equipment, it is of course only as good as how often you use it.
What I Found Difficult About The Rebounder.
It is quite a large piece of equipment and takes up a good amount of space in a room. At first I would carefully fold all its legs in and store it under the table. However, as I was using it every day for a short period of time it got to be a pain getting it out then putting it away all the time, so I just left it out. Now we are both using it, it's not worth putting it away, so we leave it propped up on its side in a corner and we do not notice it too much. For us seeing the results from the exercise it is worth it.
The one we bought does not have a stabilizing handle. Now we are used to it that does not matter so much, but at first, it would have been helpful to have that security there. If you know you may have some balance issues or would like to feel more secure on a rebounder I would strongly recommend a handle.
You can buy rebounders that fold away easier and do have handles so both these can be overcome.
Ours was not too bad to put together as it just meant putting each of the six legs on which once we got the hang of was doable. Some rebounders are more complex to put together so depending on your level of skill and patience do watch out for that.
What I Like About The Rebounder
It is a sturdy piece of equipment that so far is still looking and operating as well as it was the first day of use.
While it is an investment it is not overly expensive for exercise equipment and as most in the family can use it, does work out very cost-effective.
It is fun to use! This is key for me as I would otherwise get bored and then not use it.
I miss it when I do not use it!
I am starting to see results! I especially like to see my tummy core muscles improving! Bear in mind when I started I was literally using it only for 5 minutes a day for weeks so I could ascertain how it was affecting my back. It is only in the last 3 weeks that I have built up to 15 minutes a day. If you don't have health issues you would build up to 15 minutes or more much more quickly.
People of any age can use a rebounder as long as approved by a doctor. I would advise that if used by children they are supervised. If used by an older person it may be a good idea to buy one with a stabilising handle and if possible have someone around if assistance is needed.
What To Wear When Rebounding.
You can exercise in specific exercise clothes and that is advisable if you are doing a long serious workout. Usually, I just wear joggers or leggings, bare feet and a loose T-shirt or top.
I have often just hopped onto the rebounder for 5-10 minutes in my leggings and top in between working sessions on the computer. I would advise wearing a stretchy, forgiving material though just so you can move freely.
I exercise in my bare feet. I think it would be Ok to wear trainers if that was more comfortable for you. However, footwear would need to be very stable and have a good grip. If you are not sure perhaps try to out both ways and see what you feel is best for you. Clearly do not use a rebounder wearing slippers or normal shoes as that is not safe.
Summary Of What To Bear In Mind When Buying A Rebounder
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| You can see the size of the surface area to bounce on in relation to my foot. |
I would suggest buying the largest surface area you can. I personally would not feel comfortable on ones with a very small area though these are often easier to transport and fold away. It depends on what is most important to you and is a choice to weigh up.
2. Safely handle or not.
I do not have a safety handle and now I would not feel the need to buy one. However, in the early days, I would have felt happier with one. As I get older I might buy another rebounder with a handle just for safety. I think there are also some exercises you can do easier with a handle so a detachable handle would perhaps be useful. This is a very personal choice.
3.Price.
Rebounders vary quite a bit in price and often depends on durability and what comes in the kit with them. Usually, the wisest advice is to buy the best you can afford. You need to think how you will use the rebounder and the demands you will place upon it. I would always look for safety, reliability and sturdiness in a rebounder. You do not want parts of it breaking within months. However, do not feel you have to buy the most expensive when actually a less expensive model may fulfill all your needs.
4. Noise level.
Some rebounders are noisier than others. You will see some are sold on the fact that they are quieter. You may decide to choose on this basis alone if noise levels are important to you. For me, it was not an issue as I play music anyway when rebounding and I use it on the ground floor of our house and do not disturb anyone, but for others, this may be a key issue.
5. Storage.
If you are going to leave your rebounder out then storage issues are not such a consideration. However, If you feel you will need to put away your rebounder every time you use it check carefully the packing away and storage requirements. Does it fold up easily and quickly, do the legs fold up or do they need to be taken off, can it slide under a bed without much effort or do you need to disassemble it before storing. In my experience the more difficult it is to get out and set up a piece of equipment the less you will use it.
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| Gentle jumping on Rebounder |
Using A Rebounder
With any piece of exercise equipment that is new to us it is best to start off slow and steady and gradually build up so you can monitor the effect it has on your body. You do not have to bounce high in the air even gentle bouncing with your feet hardly leaving the mat will give benefits.
If you feel unsure do have someone with you when you first start using your rebounder for security. Children should be supervised and older people may wish to have someone with them especially at first.
It is important to maintain the correct posture keeping a nice line from your ankle to hip to shoulder and your head held straight and tall. Do follow the instructions for the exercises so you are rebounding safely and effectively.
In terms of how I built up time on my rebounder as I have known back issues, I first checked with my doctor that it was Ok for me to use this form of exercise for my specific condition.
Once I had the medical go-ahead I literally tried bouncing for 2 minutes very gently then got off. When that was Ok for me 2 days later I tried it again for 2 minutes. All that first week I did a couple of minutes every other day.
The following week I increased to 5 minutes every other day. The week after as I had not had any pains I increased to 10 minutes every other day.
I dropped back to 7 minutes when I got a bit of backache and gave myself a few days off, then started gradually increasing again. I have now built up slowly to 15-20 minutes 4 days a week. Sometimes I do the 20 minutes in one session. Other times I split it into two 10 minutes sessions.
I think as I want to lose weight I may need to increase to 30-minute sessions 5 days a week next.
At first, I needed to concentrate a lot on what I was doing to get the form and balance right but now I put on some great music, which for me is often a Queen track and rebound away !! I find, 20 minutes flies by so quickly!
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| Higher stepping on Rebounder |
Most of all I just love using my rebounder and enjoy the exercise!
In the end that really is the key factor to improving fitness and losing weight through exercise. Choose something you feel you will enjoy and just go have fun!
