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16 Advantages Of Rebounding For Weight Loss

Written by Dr. Edward Group Founder
A woman practicing rebounding for weight loss.

You must make exercise a foundation of your weight loss plan, that's not negotiable. Exercise is important and effective for weight loss because it requires your muscles to burn extra calories for energy. Exercise sets your muscles up to grow and get stronger. When your muscle mass increases, your basal metabolic rate does as well. This is the energy your body expends while at rest.

For most people, the hardest part about exercising is getting started, followed closely by sticking with it. With every day life brings ample opportunity to fall wayside by being too tired, or busy, or just not feeling like it. The key is to engage in exercise you enjoy. Exercise is not limited to lifting weights or running around the track. Racquetball, boxing, circuit training, sports, even yard work, are examples of physical exertion. It doesn't matter what you do, as long as you do something.

Rebounding is Easy and Effective

If you're looking for an activity to ease into that doesn't require a huge investment, gym membership, time, or even that you leave your own home, consider rebounding. What's rebounding? Well, you've probably seen it before and didn't even know it. This craze first appeared in the 70's; a rebounder is a small trampoline and rebounding is a series of exercises performed on it. Rebounding is very low impact and puts almost no stress on your joints. That's great if you have an ailment that prevents participation in high impact exercises, or if you've dropped out of an exercise routine before because of soreness.

A rebounder doesn't take up much space and is very easy to do at home, even in front of the TV (if you must). It's easy to get a rebounding session done in the morning or evening and it is surprisingly effective. Honestly, it's also pretty fun. NASA has even adopted it as part of their training regime, citing that, "for similar levels of heart rate and oxygen consumption, the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running, a finding that might help identify acceleration parameters needed for the design of remedial procedures to avert deconditioning in persons exposed to weightlessness."

The Research

Rebounding is a scaleable exercise method that you can advance with. The Human Performance Lab in Tuscaloosa Alabama examined the effects of adding hand weights to rebounding exercises and found that it substantially increased the intensity and warranted consideration for cardiovascular training. [1]

A rebounder offers not just training benefits, but therapeutic as well. A study by the School of Exercise at Deakin University in Australia found that following certain ankle sprains, a mini trampoline was significant in helping to improve balance. [2]

In a 14 week inquiry into the benefits of mini trampoline exercises for helping the elderly maintain balance, The Department of Physical Therapy of State University of West Parana in Brazil concluded that rebounder training increased the ability of elderly subjects to recover their balance during a fall. [3]

16 Advantages Of Rebounder Exercises

  1. Circulates more oxygen to tissues.
  2. Increases the functional activity of the red bone marrow in the production of red blood cells.
  3. Aids lymphatic circulation.
  4. Encourages collateral circulation.
  5. Strengthens the heart and other muscles in the body.
  6. Allows the resting heart to beat less often.
  7. Regular use can lower elevated cholesterol and triglyceride levels.
  8. Stimulates metabolism.
  9. Promotes body growth and repair.
  10. Expands the body's capacity for fuel storage and endurance.
  11. Improves coordination through the transmission of nerve impulses and responsiveness of the muscle fibers.
  12. Offers relief from neck and back pain or headaches caused by lack of exercise. [4]
  13. Enhances digestion and elimination processes.
  14. Supports better and easier relaxation and sleep.
  15. Results in a better mental performance.
  16. Helps reduce the likelihood of obesity.
References (4)
  1. Smith JF, Bishop PA, Ellis L, Conerly MD, Mansfield ER. Exercise intensity increased by addition of handheld weights to rebounding exercise. J Cardiopulm Rehabil. 1995 Jan-Feb;15(1):34-8.
  2. Kidgell DJ, Horvath DM, Jackson BM, Seymour PJ. Effect of six weeks of dura disc and mini-trampoline balance training on postural sway in athletes with functional ankle instability. J Strength Cond Res. 2007 May;21(2):466-9.
  3. Aragão FA, Karamanidis K, Vaz MA, Arampatzis A. Mini-trampoline exercise related to mechanisms of dynamic stability improves the ability to regain balance in elderly. J Electromyogr Kinesiol. 2011 Jun;21(3):512-8. doi: 10.1016/j.jelekin.2011.01.003. Epub 2011 Feb 8.
  4. Sovelius R, Oksa J, Rintala H, Huhtala H, Ylinen J, Siitonen S. Trampoline exercise vs. strength training to reduce neck strain in fighter pilots. Aviat Space Environ Med. 2006 Jan;77(1):20-5.

†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.

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