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Does Rebounding Really Work For Weight Loss?
In short, yes. Rebounding really works for weight loss. It is also one of the most recommended weight loss exercises. What’s more, it’s cheap, easy, and very convenient. To start rebounding, all you need is a mini trampoline, some backyard space, and a great weight loss workout.
Before we move on, here’s a reminder from us that your body size does not matter. However, if you think you’re overweight, then it’s best you start working out. Losing some weight could protect you from health issues such as heart disease, cholesterol, and high blood pressure in the future.
Thanks to the rebounder, you can start your weight loss workout immediately. In this article, we will share everything you need to know before you start this workout.
Rebounding for Weight Loss 101
Does Rebounding Really Work?
Rebounding has always been a fun game for kids. However, it gained its popularity as a form of physical exercise in the 1980s, after a research conducted by NASA.
What NASA wanted to check was how effective rebounding was in restoring bone density to their astronauts. By the end of their research, they found out that rebounding was even more effective than running on a treadmill. To add to that, rebounding is a form of physical exercise that doesn’t strain the heart. So, even adults at the age of 50 can get on a trampoline and start jumping. Proof of this is the testimonial we will share at the end of the article. In that testimonial, a 56-year-old mother reveals how rebounding for weight loss has changed her life.
Anyway, ever since NASA’s research, the rebounder became the “golden” workout equipment. Soon, the benefits of rebounding for weight loss were also discovered. We will discuss the relationship between rebounding and weight loss shortly. In the meantime, here are a few other benefits of rebounding:
- Improves the cardiovascular system
- Improves the immune system
- Improves the hormonal system
- Strengthens and tones muscles
- Strengthens the pelvic floor
- Increases lung capacity
- Improves flexibility
- Reduces cellulite
- Boosts confidence
- Strengthens mental capacity
- Aids in child development
As you can see, the list is quite long. Some experts even managed to draw over 50 benefits of rebounding. However, our focus is rebounding for weight loss.
Does Rebounding Help You Lose Weight?
We know that the idea of rebounding for weight loss sounds too fun to be true. Hopefully, by the end of this section, we’ll be able to shatter that misconception.
If you read the list of benefits we shared earlier, you should know that rebounding improves the cardiovascular system. A cardio workout requires a lot of energy. To release this energy, cells use up the glucose and fat stored in the body. Thus, the muscles get the energy they need and you shed the layer of fat you don’t need. Sounds like a good deal, doesn’t it?
Further, scientists have recently discovered that a sluggish lymphatic system results in increased cellulite formation. Undoubtedly, cellulite is one of the biggest contributors to negative body image. However, we already know that rebounding improves the lymphatic system. Which means, by extension, rebounding contributes to lower cellulite formation.
But that’s not all. Most overweight people avoid the gym because of insecurities and bullying. Definitely, the dirty looks and the trainer’s judgmental comments don’t make the process any more pleasant. The rebounder, on the other hand, is a stay-home workout. All you need to do is jump and have fun. Along with losing weight, you will also gain confidence while rebounding.
Clearly, rebounding for weight loss is the way to go. However, we urge you to consult a physician before you start your rebounding routine. That isn’t to say that rebounding is dangerous. Rather, it is to prevent aggravating health conditions in your body.
For example, if you’re someone with a weak knee or hormonal imbalance, you might want to check with your physician whether rebounding will cause the problem to get worse. Once your physician approves of rebounding (which is highly likely), you can start your workout with no reason to worry at all.
How Effective Is Rebounding for Weight Loss?
We already addressed the relationship between rebounding and weight loss. The next question is whether it is really the most effective solution. To answer this, let’s look at some other weight loss options.
First and foremost, an effective weight loss program should reduce calories, increase the heart rate and strengthen muscles.
One of the most common approaches to weight loss is dietary control. Not only is it common, but it is also essential. Experts recommend a lower sugar intake and a higher protein intake. Consuming less sugar reduces the insulin level in the body. As a result, you will feel less hungry and also, put an end to eating when you’re bored.
Likewise, consuming more protein than carbohydrates and fats will also reduce a person’s appetite. Unlike carbohydrates and fats, proteins can make you feel “full” for a long time.
The problem with strict dietary control is that it takes a long time to show results. More importantly, sometimes, emotional instability can result in sugar cravings. For example, it is well-known that people crave sweets when they are stressed out. Also, when hanging out with friends, it’s highly likely you’ll go to McDonald’s rather than eating a fine steak meal in a restaurant.
Moving on to the next approach, which is to get fitness training. Weight loss trainers are plentiful. But, as we mentioned earlier, most people who think they are overweight are initially too insecure to go to the gym. Purchasing workout equipment is definitely an option. However, the question is how many of us can really afford it?
By the way, another option people chose for weight loss is surgery which we don’t recommend at all. No one should resort to such extreme measures unless their life is at risk. We say this because weight loss surgery can result in low blood sugar, bowel obstruction, and even hernia.
Now, let’s compare all of these options with rebounding for weight loss. First of all, rebounding is cheap and convenient.Second, a mini trampoline isn’t very expensive and can fit in your backyard. So, you don’t have to worry about dirty looks or rude trainers. All you need is a good workout routine and you’re on your way to losing weight.
Oh, and if you try your best to minimize the sugar intake and eat more protein, along with your rebounding routine, that would be awesome.
Can You Lose Belly Fat by Jumping on a Trampoline?
We know that belly fat is everyone’s biggest concern. We constantly wish we could tuck that belly in, especially on date nights and social events. Fortunately, the trampoline can put an end to that problem.
Burning belly fat is the same as burning fat in your body. The belly is just one of the places where your body chooses to store extra fat.
A research inference from WebMD showed that 150 minutes of moderate aerobic exercise is the best way to lose belly fat. Interestingly, rebounding is an excellent example of a moderate aerobic exercise. So, 150 minutes of rebounding (which is 2.5 hours) should be able to give you the body of your dreams.
However, we don’t recommend beginners or even experts to rebound for 2.5 hours at a stretch. What’s best is to rebound for at least 20 minutes every day. If you’ve been rebounding for a while now, perhaps you can try doing 20-minute sessions several times during a day.
How Much Rebounding Is Necessary to Lose Weight?
Before we answer this question, here’s some information you might find interesting. 15–20 minutes of rebounding is actually more effective than 30 minutes of jogging or 50 minutes of continuous aerobic exercise.
To add to that, when athletes were asked to jump on a trampoline, it was found that their oxygen uptake was much higher than the uptake of those who ran. Plus, their ankles and legs weren’t strained by vigorous exercise.
Now here’s the good news: with a rebounder, you don’t have to work out for two hours (or even one hour) to lose weight. Let’s face it, who really has the time to do that anymore? Instead, what matters is that you work out consistently even if it’s only for a couple of minutes.
However, how much weight you lose and how long the rebounding session should be, vary from person to person. That is because someone who weighs, say, over 160 pounds won’t be able to bounce as flexibly as someone who weighs 90 pounds. Therefore, the higher the weight, the longer the rebounding session ought to be. In fact, if you weigh over 160 pounds, you’ll be able to lose 100 calories after just 12 minutes of rebounding.
Now imagine what a significant transformation your body will go through if you give it 12 minutes of rebounding three times a day.
How long do you have to jump on a trampoline to equal a mile?
Walking an entire mile takes about 15 minutes while jogging takes 5 - 10 minutes. Rebounding, on the other hand, takes approximately 6 minutes to cover that same distance.
Moreover, NASA revealed that rebounding is 68% more effective and less tiresome than jogging. If you jog at 4 mph, you will burn 105 calories. And, that’s a very tiring speed. However, if you rebound for 30 minutes at a moderate speed, you could burn a total of 200 calories. It’s fun and you won’t even feel half as exhausted as you would after a jog.
Best Rebounder Exercises to Lose Weight
Now you know why rebounding for weight loss is recommended. So you’re ready to start your own rebounder exercise. Before you start, we advise you to consult your physician first. (We repeat this because people often skip this part.) Make sure you start rebounding only after you have your physician’s word that rebounding won’t cause more harm than good.
After that, we recommend you write down your target weight and heart rate. Put this up near your workout area as a motivation for the days when you don’t feel like rebounding. If you’re wondering how to measure your heart rate, you could use a smart device to do it. There are countless options such as your smartphone or even a smartwatch. If you turn the device on, it will measure your heart rate and you can compare the result with your target rate.
Finally, the best time to rebound is before meals. However, if that isn’t practical for you, just make sure you haven’t eaten for at least an hour before you start rebounding.
Now let’s look at some of the best rebounder exercises for weight loss.
Workout 1
- Start by gently bouncing on the trampoline. As you do this, try to loosen your back and swing your arms slowly.
- Gradually, add a little more bounce. However, make sure the distance between you and the trampoline surface isn’t too big.
- Then, using only the lower part of your body, try to hop on the trampoline. You’ll know you’re doing it correctly if you feel your leg and butt muscles working. Just make sure you don’t strain your knees too much as you hop. Also, keep in mind that you’re hopping and not jumping on the trampoline.
Workout 2
- Start by gently bouncing on the trampoline. As you do this, try to loosen your back and swing your arms slowly.
- Gradually, add a little more bounce. Just make sure the distance between you and the trampoline surface isn’t too big. (You have probably noticed that the first two steps are the same as in the previous workout. So from now on, let’s refer to this as the warm-up.)
- In this workout, you are going to try the jumping jack. If you’ve ever seen anyone doing this exercise, then you know what we’re talking about.
- Stand with your feet together and your arms by your side.
- Tighten your abdominal muscles and straighten your back.
- Bend your knees and jump on the trampoline. Immediately after your feet leave the surface, spread your legs. Make sure the distance between your legs is wider than the distance between your shoulders. Along with spreading your legs, raise both your arms over your head as well. Basically, you have to try and do your best imitation of a jumping jack on the trampoline.
Workout 3
- As usual, start with the warm-up.
- In this workout, your leg movement should be the same as it was for the jumping jack. The difference is the way you fall back on the trampoline.
- When you fall back, you have to bend your knees at a 90-degree angle. In simpler words, just make sure it looks like you’re sitting on a chair.
Rebounding For Weight Loss - Testimonials
Your size should not determine your worth. But it is true that you can put your health at risk by neglecting your body. Further, we all know that a bad body image is toxic and can result in severe anxiety and other mental illnesses.
Nowadays, a lot of teenagers (and even most adults) are too embarrassed to go out in public because they’re afraid of what people would say. We’ve heard of countless suicides because of bullying, moms becoming detached from their spouse after delivering a child and similar cases. All of this happened because they were not happy with their body. In other words, they wanted to lose weight.
Thanks to the rebounder, this dream will become a reality. Soon, you’ll have the body you wish you had. You’ll be healthier and happier and feel more confident as an individual. We urge you to take your workout seriously and to try your best to control your dietl. Even if your workout only lasts a couple of minutes every day, make sure you are consistent with it. Obviously, if you want faster results, you’ll have to try a longer and more intense workout.
Before we wrap up, let’s go through some rebounding testimonials. We are certain they will make you want to start your rebounding exercise for weight loss right away. By the way, in respect of their privacy, we have chosen not to expose their identities.
One very life-changing testimonial comes from a girl, who was suffering from a weak immune system. She also wanted to find a way to lose weight without putting too much strain on her already injured knee. Luckily, she found out about rebounding. After only 28 days of doing it, she has lost 15 lbs and gained glowing skin and a toned body.
Another similar testimonial was made by a mother. In fact, she claimed that two weeks of rebounding for weight loss proved to be more effective than three years with a personal trainer. The 56-year-old mother of three rebounds for only 15 minutes a day. But she has already gained more muscle tone, better balance, and improved mental capacity. Above all, rebounding has given her a body she is happy with. She even claims that it has reduced the frequency of her headaches. Read our Rebounding Before and After Testimonials (Success Stories) for more.
So, what are YOU waiting for? Start your rebounding exercise for weight loss immediately and achieve the body you have always wanted.
Surely this post has benefited you in several ways. Make sure you share it with your friends and family so they can benefit from it as well. And don’t forget to leave your comments. We look forward to hearing from you.
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