Rebounding isn’t a tedious exercise. You can enjoy it if you focus on the results instead of the energy you need to put into it.
If you are eager to boost your energy during strength training routines, Rebounding should be paramount. The importance of adopting this often under-discussed training routine is crucial. The National Aeronautics and Space Administration (NASA) explains that “a 20-minute rebounding session can be as effective as a 30-minute jog.”
Moreover, it naturally enhances your energy. It will equally serve as an exercise for mental health, boosting your healthy lifestyle as it does your strength routine. We are not referring to basketball in this case when we talk about rebounding.
Rebounding is simply an aerobic exercise that involves bouncing back into the air after hitting a rebounder’s net. It is appropriate for all ages, not just kids, to improve health and body balance.
Rebounding routines can be performed on various devices, such as a trampoline, mini bungee rebounder, mini trampoline with an adjustable handlebar, or an exercise rebounder.
Rebounding comes with numerous health and mental health benefits, and if you stick around until the end of this read, you will see what we mean. You will discover that rebounding offers all the benefits of jumping without discomfort.
As a critical factor in regular exercise, strength training provides many advantages that can help you get stronger and healthier. To maintain the pace of these routines, embracing natural ways to enhance your energy is essential.
That said, you should now see why rebounding is the perfect strength booster for you.
Rebounding: The Perfect Strength Booster:
Different rebounding techniques will boost your strength training routine. They include:
Jump Squats
This combines a jump and a squat while using a mini fitness trampoline. It involves moving your butt up and down in a squatting position. It builds the legs, giving the lower body more strength and endurance.
Your feet and shoulders must be wide apart when standing. When you squat, bend your knees like you want to sit on a chair and jump straight up.
Initially, it might take your breath away, but performing this for several rounds is an excellent way to boost your strength.
Hopping With a Single Leg
For this technique, you are expected to raise one leg while the second leg still stands on the trampoline as you hop. The raised portion is supported with all your weight, and the unsupported leg will be on the net as you jump.
At first, it may seem challenging, but after trying it for two to three days, you’ll adapt and start seeing the expected results. This helps in enhancing body balance and stability.
Running Man Plyos
You might wonder how you are expected to run on a mini fitness trampoline, but this technique doesn’t necessarily mean you have to run. It involves jogging at high speed on the rebounder (trampoline).
The rate at which you jog will determine the number of calories you burn and how strong your bones will get.
Athletes could use this technique well as it increases muscle contraction while boosting power and performance.
Lunges
When exercising your legs, lunges are the best technique for using a mini fitness trampoline. First, you stand on the ground, placing one leg inside the trampoline net.
Ensure that your legs are wide apart, then place your hands on your waist for balance before bending your knees and lowering your body.
It may be tiring, but it’s worth it as it strengthens the lower body muscles.
Tuck Jump
The tuck jump on a trampoline is challenging and not recommended for beginners. It involves jumping from the trampoline and landing on the ground. This method is suitable for full-body workouts. Your knees must reach your chest area, with your fist folded and hands slightly holding your thigh. Most people use the trick of starting with an average jump before going higher until the knees reach the chest. This process strengthens the body, especially the abdominal muscles.
Bobs and Weaves
Bobs and weaves are a combination of squatting and lunging. To achieve this, you must bend in a squatting position, pushing back with one leg and pushing up with the other.
Repeating a couple of times will give the upper and lower body positive results.
Jumping Jacks
Using the trampoline, you have to jump, spreading your legs wide on the net with your hands above your head (some people choose to clap), then return with your feet together and your hands by your side.
It involves more of the upper body and could cause shoulder pain for beginners.
You must perform this exercise before you indulge in any cardio session.
QUICK FEET
This involves running back and forth inside the trampoline net quickly. For quick feet, you are expected to rise on your toes while running, and your hands should also move when your legs are running.
You can decide to run on the spot but still at a faster pace. It improves your celerity once done consistently.
Intervals
This involves alternating between rapid jumping for a few seconds and slowing down. When you get quite acquainted with it, the period of intervals could take some minutes before going from a fast pace to a slower pace. It increases the heartbeat and energy in the body, thus reducing your stress level.
How Rebounding Can Boost Your Strength Training Routine
Adopting the rebounding mentioned above techniques daily will boost your strength training routine. One of the significant advantages is the crucial health benefits that come with it.
Lose Weight
You cannot jump and run daily without burning calories. The more you exercise, the more you lose weight. According to the Compendium of Physical Activities, “Rebounding exercises that involve jogging on a mini trampoline equate to 4.5 METs, slightly more than walking on a flat surface (4.3 METs).
Gradually performing rebounding exercises helps to improve your arterial cardiac, and it increases the rate of metabolism whereby food and water taken into the body change to energy.
Healthy Lifestyle
Maintaining good health is rewarding as it prevents needing medication or specific treatments.
Rebounding exercises engage the entire body, promoting fitness and balance. We see people at Fifty still looking like they are in their early thirties, and we begin to wonder, what’s the secret?
Rebounding is the secret!
Reduces Body Fat
Resistance training aids in reducing body fat as you burn calories daily. This can boost your strength training routine.
Lower Risk of Diabetes
Many people, particularly young adults, regularly consume large amounts of sugary items like sweets and ice cream. They do not know when there is too much sugar in their blood. It could cause diabetes. This is where rebounding comes in. Regular exercise lowers your blood sugar level and improves glucose and insulin, which helps you use your body sugar for energy.
It Prevents Fatigue and Strengthens the Bones
Rebounding helps reduce fatigue by strengthening and relaxing the muscles, enhancing overall energy levels. The HHS physical activity guidelines note that “for everyone, muscle-strengthening activities help preserve or increase muscle mass, strength, and power, which are essential for bone, joint, and muscle health as we age.
Improves Body Mechanics and Mood
Rebounding may help lower the risk of depression. It allows blood to flow effortlessly throughout the body, especially the muscles and brain, thus giving you a happy mood. It also gives you good stamina and body balance.
Conclusion
As one of the most cost-effective and efficient strength training techniques, rebounding can significantly enhance your health and immune system.
Do you now understand why incorporating rebounding into your strength training routine is beneficial? Can you now understand why trampolines are a common feature in gyms?
Avoid pressuring yourself when performing these exercises; instead, take it gradually and enjoy the process. It’s worth the effort!