Core and strength work doesn’t have to be boring – why not try bouncing up and down on a mini trampoline? We spoke to James Winfield from Rebound UK to find out how rebounding can benefit runners
So, James, what exactly is a rebounder? A rebounder is a mini trampoline used for exercising, that is low impact if designed correctly. They can be either bungee sprung, or made with metal springs. They are used for an alternative and fun way to exercise suitable for all ages and abilities.
How does it differ from my child’s mini trampoline? There are many different “mini trampoline” devices on the market, which offer a varying degree of fitness benefits for participants, depending on the design and build quality. A child’s mini trampoline is very lightweight with small springs, and isn’t designed for an adult to use for an exercise class or home fitness programme. Professional rebounders weigh more than 10kg, and have large muscle shape springs providing a resilient bounce.
At Home Trampoline Workout
Why is it particularly good for runners? When you run, there is a lot of force being applied to the joints, especially the lower extremities. If an individual is not strong enough, they are more susceptible to suffer from foot, ankle, knees and hip joint and soft tissue injuries. As well as mimicking running patterns on the rebounder - which is running-specific and also helps to develop cardiovascular fitness - performing some balance and co-ordination exercises will build strength and help prevent injuries occurring. Good posture is vital for runners, making you more energy efficient. The better your posture is, the more economical you become as a runner. Rebounding forces your deep abdominal muscles to engage due to the unstable surface of the rebounder, thus providing the spine with much greater support – helping to keep you upright during your run and help combat gravity.
Is there anyone who should avoid it? The beauty of using a good quality, well-sprung rebounder is that it will take away around 90% of the shock of impact, as opposed to exercising on a hard surface. So it is very low impact, but still a weight bearing exercise which is important for keeping our bones strong and healthy. Most individuals can “rebound” - however, like any form of exercise, it’s always advisable to get clearance from your health practitioner or GP.
What’s the best way for runners, in particular, to use it. Are there any specific workouts? Performing a variety of exercises and movement patterns on the rebounder such as squats, hops, bends, twists and knee lifts will help create a healthy muscle and flexibility balance throughout the body.
Simple Ways To Exercise On A Trampoline
Is it good for rehabilitation? Yes, post injury rebounding is a great to use as a transition back into running as you can mimic running-specific gait patterns on the rebounder which will maintain and build running fitness, but allow you to train pain free until you are fully recovered, as it is so low impact.
Are there classes to attend as well as DVDs? A lot of pro rebounders come with exercise DVDs that demonstrate good techniques and can also help keep you motivated if you are doing it at home. Rebound UK has created a variety of home pro rebounder packages including exercise DVDs – and also train and certify instructors to deliver “group rebound” classes in the community and in gyms. Rebounding is actually now one of the fastest growing workouts in the UK.
Would you recommend doing it on non-running days, or before/after a run? Good questions. The answer is: either, or and both. A pre-run bounce will warm your muscles, raise your body temperature and prepare you for your run. This is great for injury prevention, especially when it’s cold outside. Integrating rebound workouts on your non-running days will stimulate deep core and stabiliser muscles, challenge your balance and co-ordination while also providing a great cardio workout. A post run rebounding session can be used as a great cooldown and recovery activity.So you want to lose weight and have decided that bouncing on an exercise trampoline is the right way for you. Well, you will probably see results especially if you stick to it and follow good exercises. The great thing about jumping on a trampoline is you can get a cardio workout and still get a weight training workout.
The 10 Best Mini Trampoline Exercises For A Full Body Burn
The cardio workout will help burn fat while doing it and building muscle will help you burn more fat when not working out. All you need to get started is a top quality exercise trampoline, which you can find a guide to good ones here.
You also may want to get some hand weights or ankle weights. Then just turn on some motivational music and start bouncing. And if you are still looking for your first mini trampoline or need an upgrade, visit our mini trampoline buying guide to check our recommendations.
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The basic bounce can go a long way to help you burn fat. It also is a great way to get your heart beating faster. When exercising you don’t want to go from a resting position to a full blown workout to fast. Instead you want your heart beat to raise gradually. You can bounce normal for the first five minutes or so, and then once you got a little warmed up you can add in other motions.
Metis Mini Exercise Trampoline
One way to break up the basic bounce is doing jumping jacks. If you do jumping jacks, then you need to make sure your trampoline has a large enough landing area so you don’t get hurt. Basic jumping jacks however is a great way to break up the basic jump. Jumping jacks can also be done with weights to help increases the effect.
Another bounce you can do to break up the basic bounce, but still in helping warm up is the core twist. To do this put your feet hip width apart, which is a little closer than shoulder width. You want to keep your core and abs tight and hold your arms up at your chest. You then twist everything from your neck down in a controlled manner. You want your head to stay still and stay looking forward. To help keep your head straight focus on one spot in front of you and twist your torso so it faces each wall. This exercise can be done in thirty to sixty second intervals.
Once you got your heart going you can get into other motions using weights or not. The first is the front side arm raise. In this exercise you lift one arm to the side of you as you lift the other in front of you. This helps build the side ab muscles, and also your shoulder muscles. As you do these arm raises you want your feet shoulder width apart with your knees not locked. You want to keep your abs tight and make sure you maintain control with your arms. Keep your wrist straight and do them for thirty to sixty second before pausing or moving to another exercise. So, are trampolines a good workout? Yes!
The 15 Best Rebounder Trampolines To Buy Online In 2023
Another one that you can and probably should use weights with is the bicep bounce. This is mixing a bicep curl while bouncing. Keep feet shoulder width apart and double bounce normally in a controlled manner. On the upwards bounce, raise the weights with your hands up to your chest. Then hold until you complete the bounce. Then during the next double bounce lower the weights back down and push the weights behind you a little. The pushing behind you helps engage your triceps. Like all the other exercises keep your core tight, and focus on one spot on the wall. It is important to have proper form and control when doing any of these exercises to prevent injury.
You can also do a bicep curl type move while jumping side to side. This one requires to have a larger exercise trampoline so you have more room, but you jump side to side like a skier. You start with legs hip width apart and arms at side. You then start bouncing and whatever side you bounce to you raise that arm like you are doing a bicep curl. You then lower it as you transition to bouncing to the other side and lifting that arm. The bouncing and movement should come from the core and waist. This exercise is best done for thirty to sixty seconds before taking a pause.
The last bouncing exercise is the high knees. This is a fast jumping exercise that will really get your heart going. Instead of bouncing you are basically running on the trampoline. As you run you lift your knees up to your belly button as high as you can. You also move your arms back and forth to help with momentum and balance. As you pump your arms you want to make sure you are keeping your shoulders open and also keeping your eyes on a horizontal plan. This exercise will really take the energy from you, so at first, you
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