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Use rebounder

Use rebounder

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Description

Rebounders are mini-size trampolines used for aerobic exercise, health, and weight loss [1], [2]. They are a fun and easy way to get your daily dose of exercise. It promotes the use of your full body in its full range of motion.

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How to Do It

Obtain a workout routine from a gym or reputable online source.

Check your rebounder for loose screws or other maintenance needs.

Warm up.

Work out.

Warm Down.

Drink water or sports drink as needed.

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Benefits

  • May improve oxygen consumption
  • May reduce body fat
  • May improve vertical jumping ability
  • May improve postural control
  • May increase trunk strength
  • May increase endurance
  • May drain lymphatic system (but not enough sound evidence)
  • May aid in digestion (but not enough sound evidence)
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Time Commitment

30 minutes

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Why it works

Exercise on a rebounding trampoline increases lower extremity strength, body stability, and muscle coordination [4]. Your prioreception is also improved due to the constant change in gravity while jumping up and down [5].

Using a rebounder also has the same benefits as traditional exercise. It releases endorphins and causes increased blood flow to your brain, improving your mood and general wellbeing. It also helps prevent many chronic health diseases.

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Suggested Frequency

3 times per week

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Supporting Studies and Articles

  1. Cugusi, L., Manca, A., Serpe, R., Romita, G., Bergamin, M., Cadeddu, C., … Working Group of Gender Cardiovascular Disease of the Italian Society of Cardiology. (2018). Effects of a mini-trampoline rebounding exercise program on functional parameters, body composition and quality of life in overweight women. The Journal of Sports Medicine and Physical Fitness, 58(3), 287–294. https://doi.org/10.23736/S0022-4707.16.06588-9
  2. Edin, J. B., Gerberich, S. G., Leon, A. S., McNally, C., Serfass, R., Shaw, G., … Casal, D. (1990). Analysis of the Training Effects of Minitrampoline Rebounding on Physical Fitness, Body Composition, and Blood Lipids. Journal of Cardiopulmonary Rehabilitation and Prevention, 10(11), 401. https://doi.org/10.1097/00008483-199011000-00002 
  3. Şahin, G., Demir, E., & Aydın, H. (2016). Does Mini-Trampoline Training More Effective than Running on Body Weight, Body Fat, and Vertical Jump in Young Men? International Journal of Sports Science, 6(1), 1–5.
  4. Witassek, C., Nitzsche, N., & Schulz, H. (2018). The effect of several weeks of training with minitrampolines on jump performance, trunk strength and endurance performance. Deutsche Zeitschrift Für Sportmedizin, 2018(02), 38–44. https://doi.org/10.5960/dzsm.2018.318
  5. Sukkeaw, W., Kritpet, T., & Bunyaratavej, N. (2015). A Comparison between the Effects of Aerobic Dance Training on Mini-Trampoline and Hard Wooden Surface on Bone Resorption, Health-Related Physical Fitness, Balance, and Foot Plantar Pressure in Thai Working Women. Journal of the Medical Association of Thailand = Chotmaihet Thangphaet, 98 Suppl 8, S58-64. https://www.ncbi.nlm.nih.gov/pubmed/26529816  https://onlinelibrary.wiley.com/doi/full/10.1111/j.1468-2850.2006.00021.x?casa_token=18cjJjCNpp8AAAAA%3Au7wHCqujbrvNMyUdYljviPo7XH_n_lCklX104nw4-Bgv2GpHKgwzJkJwm2XYcITQrdyyMWT3u4hHwg
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Side Effect

Danger of falling

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Required Equipment

Rebounding trampoline

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Gurus/Celebrities/Doing it

Madonna

Gwyneth Paltrow

Tony Robbins

Miranda Kerr

Ronald Reagan

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Related Products

  • Rebounding trampoline
  • Sports wear
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Category Health/Productivity/Focus:

Health

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Suggested Time of Day

Any time

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Notes

  • According to new theories, rebounding might be very effective for draining the lymphatic system and improving our body’s immune system.
  • Instead of sitting down, train on your rebounder while watching TV
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Category

 Health  Digestion  Fitness
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