Looking for a fun and low impact way to move your body that is easier for joints than running or high intensity cardio? Many women are looking for kind but effective exercises to support weight loss. But a workout you may not have tried is jumping into a small spring, also known as rebound. It may seem simple (and a little nostalgic), but this form of movement offers surprising benefits to your body and mind. Ahead, fitness experts help us break how a rebound workout works, why it is worth trying and how to start.
What is a rebound workout?
“Rebound exercises are basically just jumping in a mini trampoline,” explains Cara d’Orazio, CPTowner of CGM FITNESS, INC. Unlike the great trampolins you can associate with the fun of the backyard, the rebounds are personal size, usually one to four feet and designed for fitness. The surface has more resistance and control, which facilitates the performance of exercises with less impact on knees, hips and back.
Rebound exercises usually involve small gusts of movement, such as running in place, keeping their core involved to remain balanced. The best part? You don’t have to jump out loud to see the benefits. “You can do it at home or in a group fitness class, and there are tons of exercise you can do to keep things interesting,” adds D’Arazio. “It’s a great way to increase your heart rate.”
How rebound exercises support weight loss
Because recovery is kind and pleasant, many find it easier to remain consistent with it, which is critical to long -term weight loss. “The recovery is kind in the joints, making it ideal for women in half times that can experience Articulation stiffness or discomfort ”, explains Adam Cardona, LMT, CPTfounder of Elite healers sports massage. “It allows for a burning of effective calories without the risk of injuries associated with high impact exercises.” A 2016 study by Ace fitness They found that women burned 8.3 calories per minute when they recover, which is comparable to the race at a six -mile rhythm per hour.
But besides the burning of calories, rebound exercises are great to increase lymphatic drainageLike this, increased circulation and improving balance. “Recovering challenges its stability, improving coordination and core forcewhich supports the overall aptitude and reduces the risk of falls, ”adds Cardona.
How often should you work out?
As walkingConsistency is more important than intensity when it comes to a rebound workout. “Start with 10 to 15 minutes, three to four times a week,” advises Cardona. “As Fitness improves, it aims at 20 to 30 minutes, five to six days a week.”
If your goal is weight loss, the Disease Control and Prevention Centers (CDC) Recommends seeking at least 150 minutes of moderate intensity physical activity per week. For example, 30 minutes a day, five days a week. “Even short sessions can increase energy, improve mood and reduce stiffness,” adds Cardona.
However, you can increase benefits by maintaining a rapid pace, including intervals or combining recovery with light strength training in the rebound itself (such as squats or lightweight).
4 Recovery Exercises for Beginners
If you are ready to start jumping, D’Arazio shares four easy exercises that are great for beginners. Start with 30 seconds of each and work at longer intervals while you build resistance. She also says it’s worth watching a YouTube Tutorial or enter a class to learn the proper way.
1. Basic bounce
“Just jump up and down in rebound to get an idea of the movement. It’s harder than it sounds, trust me!” Says of Orazio. Stay in the center of the rebound with your feet in the hip width. Shortly jump to the knees lightly; Your feet should be in contact with the rug.
2. March in place
“Marching in the rebound, raising your knees high. This is a great way to increase your heart rate,” says D’Arazio. Start jumping slightly as you get a knee at a time as if you are running. Buar your arms naturally. Keep your core engaged and land gently with each jump.
3. Shuffles side by side
“Push away from over the rebound, keeping your knees a little double. This is a great way to improve your coordination,” says D’Orazio. You can add arm movements or hold light weights from your hand to get extra resistance.
4. JACTS DE HEALING
Jump your feet to your sides as you raise your arms above your head and bring them back. This mimics a traditional jumping jacte, but feels much easier in its joints, thanks to the elastic surface. “Just be careful not to be very bouncing,” says D’Ozazio.
Despite its importance, the workout can sometimes seem intimidating. But what if we told you that you could reap the health rewards of being physically active without even changing pajamas? “Cozy Cardio” is a modern approach to the movement that is easy and affordable. Keep reading to learn the basics, besides seeing a curated specialist […]
The lower line in the rebound exercises for weight loss
Before you start, invest in a good quality rebound (you can find them in Amazon) This is resistant and comfortable to use. Always put it on a flat surface without sliding. And if you are new to the exercise, consider finding one with a handlebar for additional support.
A rebound workout may seem simple, but not underestimate it. It is a whole body training that is easy in its joints and surprisingly effective for weight loss. “Jumping into a rebound is a great way to let go and enjoy the process of being fit,” says D’Arazio.
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