How to Use a Rebounder

Jump for health on a rebounder.

A rebounder, essentially a mini-trampoline, can provide an effective and inexpensive way to exercise. Because the bounce of the rebounder minimizes impact, you can run, jump and bounce without stressing your joints the way you might if you were exercising on a hard surface. Even people with physical limitations may be able to use a rebounder to exercise.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Shoes (optional)

1. Place the rebounder on a carpeted or bare floor surface where you have about 3 feet of empty space surrounding the rebounder. Make sure you have 8-foot ceilings to allow for enough ceiling height above you as you use the rebounder.

2. Position yourself in the center of the rebounder wearing shoes or exercising bare footed. Shoes are optional for rebounding. Place your feet at shoulder width.

3. Bounce tiny bounces but do not allow your feet to leave the surface of the rebounder when you're warming up. Continue these tiny bounces for about three minutes.

4. Increase your exertion level by making your bounces large enough so that your feet leave the rebounder. Alternatively, you can jog or run in place, raising your knees as high as you desire.

5. Jump as high as possible on the rebounder to increase strength.

6. Alternate the jogging or running with high jumps for variation during your exercise period. Continue the harder exertion for as long as you desire.

7. Reduce your exertion back down to the tiny bounces to cool down for at least three minutes.

Tips & Warnings

• Some rebounders come with a stabilizing bar to help you balance while rebounding.

• Work up to longer exercise periods, starting with only a few minutes of rebounding.

• Even a short time bouncing on a rebounder can enhance your health.

• Stop rebounding if you experience any pain.

• Only one person should use a rebounder at a time.

• Be careful to control your balance while using the rebounder, especially while jumping high. Serious injury can result if you lose your balance and fall off the rebounder.

References

• How to Boost Your Immune System; Try these Basic Rebounder Exercises to Get the Most Out of Your Workouts
• "Hot Times"; Ann Louise Gittleman; 2005