Mini-trampolines are becoming a popular way of exercising at home. If going to the gym doesn’t suit you for various reasons like gym fees and traveling to the gym daily, then consider rebounding. Mini-trampoline exercises are an excellent way to enhance your fitness levels, health, and well-being of your body, while still having fun (see Pros and Cons of Fitness Trampoline for more). Rebounding helps your body in various ways, such as boosting your metabolism, encouraging self-healing functions, and strengthening the cardiovascular system. Rebounding exercises entail bouncing up and down on a mini-trampoline as a low-impact exercise (see rebounding vs walking). Vinyl material covers a mini-trampoline for safety purposes. Read through this article to know how to use a mini-trampoline for exercises at home, safety measures to avoid risks, and rebounding exercises.
What to Look For in a Mini-Trampoline
Safety is important when rebounding, and one of the best ways to achieve that is to ensure that you buy the right mini-trampoline. You can prevent soreness and injuries by getting a high-quality and safe mini-trampoline. Here are some factors to consider when looking for a rebounder.
- Surface material: Mini-trampolines have a plastic or woven polypropylene cover. The material makes the rebounder flexible and durable. The surface material is resistant to water, making it easier to clean.
- Springs: Usually, the surface of a trampoline gets attached to its frame by springs. The springs enable the mini-trampoline to bounce. Bungee cords are not as durable, but they are quieter and gentle. Steel springs are of a higher quality and durable, but they make the mini-trampoline noisy.
- Safety pads: when looking for a mini-trampoline, consider the safety pads to cover the springs with enhanced safety. Safety pads make rebounding more comfortable and safer because they protect your feet from the springs.
- Resistant bands: Look for a mini-trampoline with resistant bands to attach to its springs. They enable you to diversify your rebounding exercises.
- Supportive handlebars: Choose a mini-trampoline with an in-built handlebar. It is used to steady the rebounder as they bounce. The handlebars are adjustable, arch-shaped, and removable.
- Portability: Most mini-trampolines fold up for easier storage and transportation (see our review of the Tomasar folding mini-trampoline). Some are more foldable, while others have a limited foldability. Other mini-trampolines are flexible enough to deconstruct and fold to a fraction of their sizes.
How Long Should You Use a Mini-Trampoline?
Rebounding is an effective and fun way of toning up your legs, burning many calories, and tightening your core. Most rebounders question how long they should bounce or jump on a mini-trampoline and the expected results. Rebounding beginners are advised to use a mini-trampoline for 15 minutes at most to allow the body to get used to rebounding. You can then rebound for 30 minutes as you get used to mini-trampoline exercises.
The ideal heart rate of moderate cardio is between 50 and 60%, and mini-trampolines comfortably attain the range. You can burn 200 calories in 30 minutes of rebounding. Jumping on a mini-trampoline combines anaerobic and cardiovascular elements when bouncing. Therefore, you can lose weight with 10-15 minutes of rebounding daily.
The Risks of Rebounding
When a mini-trampoline mat is unstable, you risk losing your balance and falling, even if you are not bouncing. It can cause bruises or scrapes, severe blows on the head, or a broken bone. Another rebounding risk is getting your feet entangled in the springs, especially when the mini-trampoline has several springs or low bungees since it leaves wider gaps. Here are some ways of reducing these risks and ensuring mini-trampoline safety.
Buy a Quality Mini-Trampoline
The first step towards rebounding safety is to have a quality rebounder. Since the mini-trampoline is the primary source of support, you ought to ensure that it can hold your weight without breaking from the strain of your exercises. A low-quality mini-trampoline puts you at risk of falling since it can break and cause you to crash to the ground. Ensure that the rebounder has long springs and a mat with proper stitching to best support you while bouncing (see our review of the JumpSport 350 or the JumpSport 350 PRO review).
Select an Appropriate Rebounding Area
While mini-trampolines are an effective way of indoor exercises, however, that doesn’t mean that you can set up the rebounder anywhere in the house. You ought to ensure that there is adequate space to bounce safely. Consider the horizontal and vertical space to avoid the risk of hitting your head on a ceiling or other obstacle. Ensure that the floor is not wet and maintains good airflow indoors by opening doors or windows.
It is advisable to rebound while barefoot for optimal safety and flexibility. Wear tight clothes that are not long enough to catch in the mini-trampoline springs while jumping or bouncing. Also, ensure that your feet don’t slide on the mini-trampoline.
Ensure that you assemble the mini-trampoline properly to avert risks. Read through the instructions before you start assembling the rebounder. Follow all steps so that the mini-trampoline is assembled in a way that supports your workout routine.
- Basic bounce: Try out the basic bounce as a warm-up exercise. Start slowly as you bounce up and down, and you can be more vigorous after four to five minutes. Basic bounce at the beginning prepares your body for the rest of the workout routine.
- Jumping jacks: Do a basic jumping jack on a mini-trampoline while bouncing. You may also add weights for muscle building. However, ensure that you hold the weights to the core tight when bouncing.
- Core twist: You stand with your feet shoulder apart when doing core twist. It prevents the knees from buckling. Remember to maintain your head straight in a forward-facing position.
Rebounding is a great way to lose weight or get in shape without the jarring aspects of regular exercises. The best part is that people of all ages can use a mini-trampoline. Ensure that you adhere to the safety precautions to prevent injuries and soreness.