I do a lot to stay healthy and keep my gut functioning well. I recently had some issues with detoxing from mold exposure and one of the things I did, and still do, to help release toxins was rebounding. Rebounding is a low-impact cardiovascular exercise that can be done by everyone, as long as your body is ready for it. You don’t need a rebounder, but it is helpful if you have sore joints. Of course, always consult a physician before starting a rebounding program to be safe.
Rebounding Helps You By:
1. Engaging and exercising the core, glutes, legs and back.
2. Stimulating the lymphatic system which helps you to flush out toxins in the body. Whatever needs to go, will go.
3. Improving balance and coordination just by jumping up and down in place.
4. Increasing bone density. Impact during exercise, even a small amount, will help the bones get stronger.
4 ways you can safely rebound.
Rebounding optimally should be done 2-3x a day for 2-3 bouts.
How to Start:
Here a weekly guide to get you started. Adjust it as needed based on how your body feels during and after rebounding. Let pain be your guide. If you are in pain, stop and talk to a health care professional as you should not be in pain when rebounding. If you are in pain, consider joining my community for tips on how to reduce pain and improve posture.
If you are mildly sore, but it is just general muscle soreness, you should be ok to continue. If you are so sore you cannot sit on the toilet without your legs giving out, take a break and back way off by just marching in place and build your way up to rebounding.
Week 1 – rebound 15-30 seconds 3x/week
Week 2 – rebound 30-60 seconds 5x/week
Week 3 – rebound 60-120 seconds every day
Week 4 – rebound 60-120 seconds 2 times a day, every day
Note: When you are not using a rebounder, always jump on grass or a padded surface as jumping on concrete can really have a negative impact on the body. Be sure to wear supportive sneakers.
1. Jumping Jacks – pretend you are a kid again
2. Jumping Rope – jump like you did when you were 12 (not as easy as it use to be, but hang in there, it gets easier)
3. Skipping – Skipping is fun, leap high, knee up to the chest and have fun
4. Jumping on a Rebounder – Bounce Bounce Bounce
Healthline did a quick review of some rebounders and here is what they had to say:
What to look for in a mini-trampoline
A trampoline for rebounding should have sturdy, stable legs. The circumference should be somewhere between 36 and 48 inches.
It should be able to hold adult weight, at a minimum 220 to 250 pounds.
Quiet performance, meaning the springs don’t make noise when you bounce, is another nice feature.
If you’re short on space, you may want to consider a foldable model that is easy to store. There are also some mini-trampolines that come with a handlebar, this is great for beginners.
Here are some highly rated options at various price points:
- Stamina Folding Trampoline
- Marcy Trampoline Cardio Trainer
- Ancheer Mini Trampoline
- Stamina InTone Oval Jogger
- JumpSport 220 Fitness Trampoline
Happy and Healthy Jumping!