How to Train on a Rebounder

Rebounders resemble small trampolines. You may find them at specialty retailers. To maximize benefit, users should bounce on the rebounder for an extended period of time. Through bouncing, rebounders stretch and tone the jumper's body. Rebounder users should train every day to make the health benefits more noticeable. Seniors can also use rebounders to get gentle exercise without stressing any particular muscles or bones.

Things You'll Need

  • Rebounder
  • Weights
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Instructions

    • 1

      Purchase a rebounder, either online or at a local fitness store. Find a rebounder that corresponds to your needs; rebounders can match your height and weight to give you the maximum amount of aerobic benefit. Select a rebounder carefully. Many cost somewhere between a few and several hundred dollars.

    • 2

      Remove your shoes and stand on the rebounder. You should bob up and down on the elastic film. Jump up and down several times. Allow yourself to be lifted by the elastic, and land firmly in the center of the material with both feet evenly spaced. Jump several dozen times to get used to the feeling and resistance of the rebounder. Try turning in the air before you land. Stretch the crown of your head up when you reach the maximum jump height, and transfer your weight to your feet when you land. Jump until you feel comfortable with the device.

    • 3

      Begin every training session with the health bounce; in addition to being an excellent warm-up, it also tones the body. Bounce gently up and down, without allowing your feet to leave the surface of the elastic. Try to reach upwards with each bounce so that your feet barely maintain contact. Bounce at your own pace, but remember that faster sessions improve toning and healthful benefits. Continue this exercise for several minutes, until you feel a cardiovascular burn over your body. Rest until your heart rate returns to normal, and then either repeat the warm-up or move onto a more rigorous exercise.

    • 4

      Move past the warm-up activity and begin the primary exercise for the rebounder. Start jumping on the rebounder so that your feet leave the surface of the elastic at the peak of the jump. Continue to jump for as long as desired. The rebounder is designed to train the body in short and in long sessions. Jump higher to make the training a bit more difficult; however, jumping excessively high conveys little benefit and stresses the device. Rest for several minutes between sessions.

    • 5

      Make the training more difficult by holding light weights in each hand. A five-pound weight or lighter in each hand makes the jumping more physically demanding, and strengthens the arm muscles. Hold the weights up in front of you or at chest level to balance your weight. Train regularly for maximum benefit.