Workouts
So, you’ve decided to try rebounding – maybe it’s a gift you’ve received, you’ve heard about it, or perhaps it’s been a while since you last tried it and you’re feeling a little nervous about getting back into it. Where do you begin?
Remember that everyone’s body is different, so you don’t have to match up to anyone else. We all start somewhere, so hop on your rebounder and start with an easy, light workout, and see how you feel. Rebounding isn’t like any other exercise – it detoxifies your system, and activates more muscles than any other exercise. If your body isn’t used to it, you can easily overdo it when you’re just starting out.
Here’s a friendly guide to help you get started with rebounding – and ensure a safe and enjoyable experience.
Remember that everyone’s body is different, so you don’t have to match up to anyone else. We all start somewhere, so hop on your rebounder and start with an easy, light workout, and see how you feel. Rebounding isn’t like any other exercise – it detoxifies your system, and activates more muscles than any other exercise. If your body isn’t used to it, you can easily overdo it when you’re just starting out.
Here’s a friendly guide to help you get started with rebounding – and ensure a safe and enjoyable experience.
Getting your Rebounder Ready
- Choose the Right Rebounder: No matter how careful you are, if you pick the wrong rebounder, you won’t have a good time. Make sure you pick one that has a long history of use, is made with the right materials, and provides a flat surface with a soft-bounce. Anything else may feel okay for the first week or month, but over time, you will be doing damage to your body in imperceptible ways.
- Check Your Space: Make sure you have enough room to move safely. Your rebounder should be placed on a flat, stable surface, and ensure there’s plenty of overhead space (around 2 feet higher than your head is a good rule of thumb). Keep an eye out for hazards like sharp furniture edges or low-hanging lights.
- Dress for Success: Wear something comfortable that lets you move freely. Some people prefer fitted clothing, but if you feel more at ease in your pajamas, that’s perfectly fine! For footwear, start with wearing something supportive, like cross-trainers, for added stability. As you get more comfortable, you might prefer going barefoot or wearing non-slip socks for a better connection to the mat.
- Inspect Your Rebounder: Before you start, it’s always a good idea to check your rebounder for any loose parts, damage, or wear and tear, especially if it’s been sitting unused for a while. Don’t hesitate to clean your springs and contact points, and dab a little lubricant here and there.
Tips for Starting (or Restarting)
- Warm Up: Start with a gentle warm-up to prepare your body. Simple moves like rocking side to side, slow bounces without leaving the mat, or walking in place are great ways to ease into it.
- Go Slow: It’s tempting to jump in with high intensity, but take it easy at first. Start with gentle, controlled bounces, keeping your feet on the mat as you build balance and confidence. If you do leave the mat, keep it short and steady. Aim for sessions that are short to start with (between 2-5 minutes, or 10 minutes if you feel confident). Remember, you do not have to sweat, be sore, or have your heart rate high for it to provide benefits. Consistency and posture are the main factors that contribute to its effectiveness.
- Engage Your Core & Bend Your Knees: To protect your lower back and joints, engage your core and keep a slight bend in your knees. Keep your upper body relaxed, especially your shoulders. If you’re worried about balance, a stabilizing bar can be a helpful addition.
- Listen to Your Body: Pay attention to how your body feels. If you start to feel dizzy or uncomfortable, take a break and rest. Rebounding should be enjoyable, so don’t push through any pain or extreme discomfort.
- Stay Hydrated: Keep a water bottle nearby and sip on it during breaks. Staying hydrated overall will help you feel your best and maximize results.
Things to Keep in Mind
- Pre-existing Conditions: If you have joint pain, back issues, or balance concerns, check with a healthcare professional before starting. Even though rebounding is low-impact, it’s important to know your body’s limits.
- Form is Key: Be mindful of your form to avoid strain. Stand tall, relax your shoulders, knees loose and bent, and keep your head aligned with your spine.
- Motion Sickness: Some people experience a bit of dizziness when they first start rebounding, but this usually goes away as your body gets used to the movement. Keep your sessions short to begin with and gradually increase as you adjust.
- Avoid Overexertion: Rebounding can be so fun that it’s easy to get carried away, but it’s crucial to start slow. Begin with 2-5 minute sessions, or 10 minutes if you are very confident, and gradually increase your session time as your fitness level improves. If you can only handle 1 or 2 minutes at first, that’s perfectly okay!
Supporting Your Rebounding Routine
- Stretch Before and After: Gentle stretches can help reduce soreness and improve flexibility. Pay extra attention to your calves, hamstrings, and lower back.
- Fuel Your Body: Eat a light snack before your workout, and make sure to fuel up with protein after your session to support recovery.
- Mix Things Up: Variety keeps things fun! Add in different moves like jumping jacks, side steps, or arm movements to target different muscle groups. But don’t stress — simply bouncing is still a great workout!
- Track Your Progress: Keep a fitness journal or use an app to track your sessions and celebrate the little victories along the way. Seeing improvements is a huge motivator!
- Engage Your Mind: Make your rebounding sessions even more enjoyable by listening to music, podcasts, or watching a show. It’s a great way to stay entertained and motivated.
