First things first: When it comes to rebounding, burning calories should not be the primary goal. Your exercising goals should incorporate various components for the betterment of your overall health. Ignore the “calories in and out” aspect and you will be more satisfied with your workouts.
However, if your primary goal is to use a rebounder to burn calories (see Is Rebounding Good for Weight Loss), then you should take a couple of things into consideration. First, to achieve your goals, you should be keen on your basal metabolic rate; this implies the number of calories you burn when your body’s at rest. Furthermore, you should factor in the number of calories you consume daily.
Most people often think that they only burn calories when they are working out. This is not the case as you burn calories throughout the day, even when resting. The number of calories burned increases depending on the activity. For example, breathing burns a small number of calories while more strenuous activities such as walking, running, or rebounding burn calories at a much higher rate (see How to Use a Rebounder for an Effective Workout for more).
The major problem in calories burning expeditions is an overestimation, especially if one doesn’t use a calorie-tracking device. Researchers have found that people overestimate their energy expenditure during workouts by four to five folds.
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How Many Calories Are Burned by Rebounding?
Accurate energy expenditure tracking is vital in the calories-burning journey. It should be noted that for every 3,400 calories, you lose one pound. Exercising on a trampoline burns calories at a similar rate as jogging, but without many of the drawbacks that jogging introduces to your joints and bones. Jogging burns calories at a rate of approximately 200 – 300 calories per half hour. Simple bouncing burns calories at a similar rate, but if you introduce additional exercises to your jumping routine, you can surpass the rate at which jogging burns calories by a fair amount.
Being alive takes lots of energy; your basal metabolic rate (BMR), blinking, breathing, and daily thinking consume about 50 to 75 percent of your daily calories. To determine your BMR use this formula: Weight (pounds)/2.2 X 24.
Though BMR is a genetic issue, it’s not that complex if you want to cut calories. The following tricks can be of great help:
- Exploit your muscles – it must be noted that your muscles burn more calories than the fat component when you’re at rest. Therefore, regular strength boosting exercises can boost your metabolism by 6 to 10 percent. In other words, that can be around 100 calories per day.
- Feed your flames – experts say that consuming too few calories may not work since the chances of losing metabolism-revving lean muscle are high. Therefore, if you are reducing calories, men should not go below 1,000 calories per day, and women should not go below 1,100 calories.
- Jolt, jolt, jolt – caffeinated coffee is another metabolism booster that you should not ignore. The result is not dramatic, but at least with one or two cups, you’re losing some calories, which is very important.
Achieving Your Calorie Burning Goals
It must be acknowledged that strenuous exercises are not for everyone. But if you want incredible results in your calories cutting journey, you should have a strategy and a clear roadmap to meet or exceed your goals. Developing an effective exercise routine that works for you, specifically, is an important step in planning your fitness journey.
If you’re interested, take a look at our Ancheer folding rebounder review to see what we think of this mini-trampoline and whether it will work for you.
Developing Your Exercise Routine
As a beginner, the chances of feeling overwhelmed with your workouts are high. But if you use a one step at a time principle, it can be easier. Therefore, break down the exercises. Fitness experts came up with a FITT protocol, which stands for Frequency, Intensity, Time, and Type. Concerning VeryWell Fit and Integrative Medicine Journal, the four elements will guide you in coming up with workouts that will suit your fitness level.
Frequency – When it comes to mini-trampoline exercises, frequency plays a significant role. The frequency will help you determine which workouts you will be doing and the intensity you will apply.
Intensity – This implies the hard work you’re putting into your workouts. Remember, nothing comes cheap, and no pain, no gain. At the start, do simpler exercises and increase the intensity of your workouts as you become more confident.
Time – How much time are you going to spend on your exercises? The less the time, the less the impact; hence, assign quality time to your exercises.
Type – It would be best if you decided which exercises have the necessary impact. Choose the right type of exercises to maximize your time sweating.
While working out, we all want to get the most out of our time. Rebounders provide an excellent method to burn calories quickly without worrying about stress to our joints or bones. Many believe that low-impact exercises such as jumping on a fitness trampoline leads to burning fewer calories. However, simply jumping on a trampoline is comparable to jogging and can be much more effective by properly planning your exercise routine.