21 Health Benefits of Rebounding

Rebounding benefits you wished you knew earlier

Rebounding might seem like a basic and perhaps, cringe-looking activity, but did you know there are a ton of benefits? In this post, I will be sharing with you the top 21 benefits of rebounding without the need to dress up in a leotard!

Very soon, you will learn to jump and dance with abandon just like Goldie Hawn and find yourself having much a healthier physical and mental state.

Eager to find out more? Let’s bounce right in!

What is rebounding?

Rebounding is a type of aerobic exercise that involves leaping on a rebounder or also known as a mini trampoline. Jumps can be rapid or slow, and rest or aerobic stepping can be mixed together.

Rebounders are smaller than trampolines and have a better design that is safer for balance. They are also far more useful to your body and friendlier to your joints if you obtain the right sort.

It is not only a fun method to exercise, but it is also good for your health and a quick way to burn calories and improve other aspects of your health, such as bone density!

Rebounding can help you strengthen your bones, develop your leg muscles, and boost your endurance, among other things. This sort of exercise is gaining popularity since it is easy on the joints while still working the cardiovascular system.

What is a rebounding workout?

Rebounding is a type of cardiovascular exercise that is usually done on a min trampoline.

These mini trampolines are typically smaller and firmer, allowing for a better bounce when compared to a larger trampoline you could see outdoors.

A trampoline is not without intensity despite its moderate impact as it works every single part of your body and you can work up a tremendous sweat in just 30 minutes.

It’s efficient, but it’s also a lot of fun.

21 Benefits of Rebounding

1. Safe for everyone

The fact that rebounding is safe for people of all ages is one of the best aspects of it. Anyone can attempt it, from children to the elderly.

It is low-impact, which means it’s easy on both developing and aging bones and joints.

If you’re worried about stability for young or old participants, or anyone who has balance concerns, using a bar to grab onto can make bouncing safer.

You get a low-impact workout while still being able to exercise at a high intensity, allowing you to get remarkable results while reducing the chance of harm to the participant.

2. Great way to be healthy daily

Rebounding as a regular type of exercise may also assist you in making other good lifestyle decisions.

You may start your day with a rebounder exercise, which will keep you energized for the rest of the day.

You’re now ready to make other healthy choices, such as eating a healthy breakfast or snack, walking or cycling instead of driving, and taking advantage of your lunch break to enjoy some fresh air.

Rebounding could be the start of a new adventure if you’re aiming to lose weight or simply live a better lifestyle.

3. Improves mental acuity

The favorable effects of rebounding on lung capacity and blood oxygen levels naturally improve mental performance.

Routines can also provide an excellent opportunity to unwind and forget about your concerns.

This can assist you in refocusing your attention after a workout.

Rebounding can help with memory, creativity, and focus while also slowing down cognitive deterioration.

Rebounding has also been proved to help people sleep better.

As a result, both immediate and long-term mental performance can be aided.

All exercise is beneficial to mental health, but this is one of the most effective.

4. Slows down aging

No, I’m not saying you can cheat death, but maybe this is as close as you can get.

Rebounding is one of the most effective activities for keeping individuals active as they age.

It actively reverses the signs of aging and is a low-impact practice that can be undertaken in short bursts at a rate that suits you.

Detoxification from increased lymph flow is beneficial to the skin and overall look.

Meanwhile, studies show that using a rebounder on a regular basis can help with posture, core muscle strength, and bone density.

It’s a perfect choice even for senior citizens because it accomplishes all of this without placing additional strain on joints or muscles.

5. Easy and affordable way to exercise

Let’s face it: most of us don’t exercise because of the top three excuses: we don’t have enough time, it’s too expensive, or it’s just plain boring.

All three of these issues are solved by rebounding!

It’s an at-home workout that only necessitates the purchase of one piece of equipment.

Rebounding allows you to obtain a lot of essential heart rate interval training without having to leave your house or making a lot of space for a large piece of equipment.

Another advantage of rebounding is that it does not require a lot of training.

Because we all know how to jump, you already have the majority of the information you’ll need to successfully include this exercise into your workout.

6. Works out multiple parts of the body at one go

Exercises and regimens that target the entire body are the best.

The oxygen flow to all muscles improves when you incorporate various rebounding exercises into your workouts.

Rebounding, in addition to strengthening your legs and arms, has been demonstrated to enhance ankle and knee strength while also increasing muscular mass.

In fact, NASA looked into rebounding as a way to assist astronauts to gain muscle and bone mass.

The stabilization of core muscles can also help with balance and posture, as well as abs.

When the cardiovascular advantages are factored in, this is truly a full-body workout.

7. Lessen PMS symptoms

This one is for the ladies.

All workouts can boost your mood by releasing endorphins, which might be especially beneficial at that time of the month.

If bloating is one of your main PMS symptoms, though, rebounding is the activity for you.

Pumping the lymph system to remove toxins and extra fluids will improve your physical and emotional health.

Even a few minutes of rebounding on the rebounder will deliver the benefits of a full-body workout, and the fact that you can do it at home allows you to react as soon as the symptoms appear.

8. Helps to regulate your appetite

Rebounding can aid weight reduction for a variety of reasons, with appetite control being one of the most compelling reasons for dieters to include jumps in their workout routines.

Rebounding helps to balance hormones, which can help to null your hunger pangs.

It is possible to lose one pound per week by limiting your calorie intake by 250 calories per day and burning 250 calories on the rebounder.

A few minutes of using gravity to jump from weightlessness to feeling heavy can also diminish the desire to eat, according to several users.

This can in turn help you stick to a healthy portion size.

9. Boost muscle development

​​Rebounding, unlike most workouts, gives you a full-body workout that can help with muscle growth and core strength.

Every muscle benefits from the increased blood flow, allowing them to operate more efficiently.

The regular bounce can tone the quadriceps, calves, and glutes, among other leg muscles.

This is one of the best exercises for proprioception, or the capacity to detect the position and direction of all body parts, according to studies.

Strengthening the legs to the point where you can do a single leg stand for longer periods of time can help athletes avoid injuries and elderly people from falling.

10. Keeps you from being too sedentary

Being inactive can lead to lots of problems.

People who sit around too much during the day will develop many issues to their joints and muscles.

Rebounding is a low-impact workout that can be done in short bursts without causing joint pain, making it an ideal way to get back into shape.

The lack of pressure will also prevent you from experiencing many of the post-workout aches and pains that might make it difficult to stick to your new exercise routine.

Rebounding is, without a doubt, one of the finest ways to avoid discomfort before, during, and after exercise.

The best part is that you can work out as often as you want or believe is necessary.

11. Improved performance in athletics

Rebounding, more than any other physical activity, provides cardiovascular and muscle-strengthening benefits for increased athletic performance.

Muscle efficiency is aided by better lymph and blood flow, while lung capacity is increased by prolonged exercise and jumping.

Improved balance, joint movement, and postures are among the other advantages.

Furthermore, the ability to enjoy those physical advantages without the risk of injury makes it a great pre-and post-event training ritual, as well as throughout the recuperation time.

12. Cut down belly fat

Rebounding is a wonderful way to burn calories and may be especially effective at burning and preventing belly fat.

You can strengthen your muscles and lose weight by focusing on your core.

Because rebounding is a high-intensity exercise, it’s a good choice if you want to lose weight and stay in shape.

It burns more calories in less time, allowing you to stay in shape and avoid belly fat in just a few minutes every day.

People frequently find that belly fat is the most difficult to lose, so having an exercise that may assist you to do so can be beneficial.

13. Gets you in a better mood

Rebounding, like any other form of exercise, can improve your mood.

Physical activity generates hormones that help you feel good, so you should feel good during or after your workout.

Rebounding has the extra benefit of being quite enjoyable.

So you don’t have to put yourself through the agony of an exercise you don’t like only to get a surge of endorphins at the end.

Whether you take a class or exercise on your own, you may have a good time on the rebounder and release happy hormones at the same time.

14. Reduces back pain

Back pain is a typical occurrence for many people.

You may not want to move much when your back hurts, but inactivity can actually make some back pain worse.

Back pain can be relieved in a variety of ways, with low-impact physical exercise being the most effective.

Rebounding is low-impact yet high-intensity, so it’s great for building strength as well.

One of the most effective strategies to relieve back pain is to strengthen your muscles, especially your core, which can be achieved through rebounding.

15. Lowers the risk of early death

Sweating as a result of exercise has been found in Australian studies to lessen the risk of premature death.

Sweat can aid in the healing of old wounds and the regeneration of the skin, allowing infections and tuberculosis-causing bugs to be defeated.

Improved gut health, blood health, weight management, and mental health advantages have all been proved to help you live better for longer periods of time.

Separately, improving core muscles and skeletal posture can help you avoid a variety of risky circumstances later in life.

16. Build healthy bones and muscles

Rebounding is primarily thought of as a weight-loss workout.

The fact is, rebounding not only burns fat, but also works all of the major muscle groups.

Furthermore, NASA research has shown that it enhances bone density.

The best technique to gain weight in a healthy way is to increase bone and muscle density while shedding fat and exercising muscles in a low-impact manner.

Gains are likely to be moderate, especially since the fat loss will offset them.

Nonetheless, scientific studies demonstrate that this is one of the most effective methods for achieving long-term success in this field.

17. Easy to measure activity

It’s critical to know how much activity you’re getting whether you’re trying to lose weight, tone up, or gain muscle.

In this regard, rebounding is one of the simpler aerobic workouts to keep track of.

Counting bounces or durations is very simple, and this information may be utilized to quickly compute calories burned, for example with a fitness tracker.

There are other aspects to consider, including your weight and level of effort.

Studies have shown that an individual weighing 135 pounds would burn roughly 95 calories in a 15-minute workout.

Measuring improvement is simple whether you do one long workout or multiple short ones throughout the day.

When you are rebounding, every muscle in the body flexes about 100 times per minute.

18. Fun way to keep fit

Rebounding exercise is 68 percent more efficient than jogging, according to NASA’s Journal of Applied Physiology.

According to NASA research, a 150-pound person who spends an hour on a rebounder burns more calories than the same person who jogs for an hour.

Rebounding on a trampoline is a metabolic-supporting workout since you can still breathe comfortably if you rebound at a modest pace.

It gets you moving without putting too much strain on your metabolism.

19. Enhance sexual health

Maintaining a healthy amount of physical activity might also benefit your sexual health.

You may notice a lot of advantages if you begin doing rebounding workouts on a regular basis.

According to some data, being physically active can lessen a man’s risk of getting erectile dysfunction.

Men who are currently suffering from this issue may find that rebounding improves their sexual health.

Women can benefit from rebounding as well and may notice an increase in sexual drive as a result of exercising more frequently.

Exercise aids hormone regulation while also increasing blood flow and tightening muscles.

20. Better digestive system

Rebounding is a cardiovascular workout that improves blood circulation throughout the body.

The biomechanical stimuli are most visible in the gut, and the increased blood flow will immediately aid muscular performance.

When the muscles perform better, food is able to travel more smoothly from the mouth to the rectum via the small and large intestines.

This can help ease IBS symptoms, relieve constipation, and reduce the risk of colon cancer and other digestive issues.

It also helps because your body will be moving more regularly.

21. Develop good posture

Choosing to exercise with rebounding can help you improve your posture.

Increased spinal curvature is another issue that can arise as we age, but being active can help.

Maintaining proper posture is vital since bad posture can cause back problems as well as neck and shoulder pain.

Rebounding has been demonstrated to enhance posture, resulting in greater overall health in everyday life.

It can also help you improve your performance in other sports, such as jogging, ball sports, and swimming.

How to start rebounding?

It’s just as simple as starting to bounce every day.

Most of the advice I’ve seen suggests rebounding for 15 minutes or more each day, though this can be divided into smaller 3-5 minute periods.

Though rebounding is a basic and harmless-looking practice, it is advised to begin by jumping with your feet on the rebounder and just making small bounces, gradually progressing to jumping with your feet off the rebounder.

In the mornings when I wake up, I do a few minutes on the rebounder before hitting the shower.

Now that I spend a lot of time working from home, I set an alarm to get off my seat every hour, and during some of these breaks, I will use a few minutes to bounce on my rebounder.

It’s been highly beneficial and I feel a lot more energetic and I’m just happy not to be sitting down so much.

Which mini trampoline should I use for working out?

I have a few recommendations for you if you intend to start using rebounders in your workout routine.

I find that they are well priced for beginners and are made from reputable manufacturers, thus ensuring good quality and more importantly, safety.

You may also check out this post to learn more about the cost of mini trampolines.

Rebounder workout wear

You should treat working out on a rebounder the same way as you treat going for a run or to the gym.

Well since you are working out at home, you are able to get away with wearing your pajamas, but I would recommend that you at least wear something light and easy to dry.

A trampoline workout might be low impact, but it can definitely be high intensity!

Also, the very bare minimum is that you don a pair of cross-trainers. Your feet have the highest amount of contact with the trampoline and possibly the ground, so get yourself a good pair to protect your feet.

For Men

For Women

Safety tips for exercising on a rebounder

Working out on a rebounder is generally quite safe, but that does not mean we should not be careful and take some precautions.

Here are some of my top tips for you to work out safely on a rebounder:

  • Place the rebounder on a sturdy surface
  • Do not exceed the weight limits of the rebounder
  • Stay clear of potential hazards around the rebounder
  • Get a rebounder with a stability bar for extra safety
  • Wear light clothing and definitely wear a pair of trainers rather than go barefoot
  • Be attentive to your condition. If you start to feel giddy or uncomfortable, stop immediately

Frequently Asked Questions (FAQ)

Is rebounding better than running?

In a nutshell, yes, it is preferable to running. Jumping on a mini-trampoline or rebounding, according to a 2016 study published in the International Journal of Sports Science. It was found that rebounding is twice as effective at improving aerobic fitness, 50% more effective at burning fat, and is better at enhancing maximum oxygen intake. Not only that, traditional running causes more joint trauma than jumping or running on a rebounder.

How many minutes a day should you rebound?

As a beginner, start with 4-5 minutes sessions and aim to do this 3 to 4 times a day. As you get better, increase the amount of time gradually to 20 minutes per session. Doing this exercise daily will reap you the most benefits.

How long does it take to see results from rebounding?

That depends on the kind of results you are searching for. For general health, the day you start rebounding will get you results. As you incorporate this into your daily routine, you will start seeing improvements in your overall well-being.

Does rebounding really help the lymphatic system?

The lymphatic system is a collection of tissues and organs that aid in the removal of toxins, waste, and other undesired substances from the body. Unlike the circulatory system, which relies on the heart to pump blood automatically, the lymphatic system relies only on human activity as a pump. Lymphatic flow is entirely dependent on our movement. Rebounding on a trampoline is a total-body workout that can induce lymphatic valves to open and close simultaneously, resulting in a 15-fold increase in lymph flow.

Can you rebound every day?

Yes, you can. That said, you need to understand your personal health condition and determine if rebounding daily is really suitable for you. Starting out slowly and then gradually increasing the frequency of your workouts is a safer way to improve.

Does rebounding reduce cellulite?

Jumping on a trampoline is an excellent workout that tones practically all of your muscles. Muscles that are toned do not cure cellulite, but they do offer a sturdy foundation for the layers of skin above them, making them appear smoother.

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Jacob Mackay
Jacob Mackay

Hi, I'm Jacob Mackay. I work as a structural engineer currently based in Tampa, Florida. Trampolines have brought a ton of fun to my family and now I wish to pay it forward through this blog. You will find a trove of well-researched articles that will help you choose the best trampolines, how to use them safely, as well as pick up a few tricks that will impress your friends and family! Connect with me on LinkedIn or learn more about Trampoline Junction!