Is It Ok to Rebound Every Day?
While a lot of people are certainly guilty of not exercising enough, it is also possible to overdo it. The benefits of regular exercise are well documented, but very few of us stop to think about the consequences of exercising too much.
One popular form of aerobic exercise is rebounding. Rebounding involves jumping up and down on a trampoline as a type of elastically leveraged low-impact exercise that can be done daily. The trampoline in this case is used as the rebounder and it can be either a regular trampoline or a mini trampoline that is used specifically for this exercise.
But Is It Ok to Rebound Every Day? You can rebound everyday, there isn’t a set guidelines or limitation to the amount of rebounding you do on consecutive days. You can see some great benefits from rebounding everyday but there are some considerations you might need to consider. Like any exercise, recovery is important, it aids your fitness progression and avoids injury.
But lets look at the benefits and risks of rebounding everyday.
Basic Every Day Rebound Routines
To keep rebounding exercises fun daily, you can try adding a few different exercises into your daily routine. There are a lot of great online videos that you can use to get some inspiration. Try adding some music to your routine to make it more fun. If you need a reason to get out of the house, many gyms offer great rebound group sessions.
There are a lot of different variations that you can try out that not only help reduce monotony, but also target different muscle groups. Here are some great routines to keep you motivated daily:
- Trampoline prances
- Trampoline squats
- Single leg bounces
- Single leg squats
- Back and forth bounce
- High knee lifts
- Single leg hip thrust
- In and out bounce
- Jumping jacks
Benefits of Rebounding Everyday
There are many benefits that you can get from rebounding every day that will be evident in a general increase in fitness and well-being. The more you make rebounding part of your daily routine, the more likely you are to reap these benefits.
Here are some of the benefits you can expect from rebounding daily:
Promotes Weight Loss
The battle to lose weight can be a constant and difficult one. To achieve the best possible results it is best to pick a good aerobic daily routine, such as rebounding and sticking to it at whatever cost. Find a way to incorporate it into your mornings to achieve the best results.
It’s Gentle on Your Joints
When it comes to burning calories, rebound competes with many other forms of aerobic exercises, but where it trumps all others is rebounding can be done daily with minimum strain on your joints.
Rebounding Is Great for Your Immune System
Do this exercise daily, and you are assured that rebounding will keep your immune system as healthy as possible thereby promoting your general wellbeing.
Easy and Affordable
If you are looking for an affordable and easy-to-learn daily exercise, then try rebounding. Thanks to its low-cost equipment this is the type of exercise that you can do daily without having to worry about how much it will cost you.
Can You Overdo Rebounding
Although rebounding is a form of exercise that is very gentle on your joints, there is a limit to how much of it you can do before you start doing more harm than good. Our bodies are different as well, so what can be good for someone else may end up being harmful to you. It is very possible to overdo rebounding and end up injuring yourself.
The best method is to give yourself a set amount of time to rebound and then try as much as you can to stick to it. This is a very easy exercise, and lots of fun as well, so it is very easy to get carried away and end up overdoing it. Once you have reached your target rebounding time for the day, avoid the temptations to keep going and instead try to focus on other less strenuous exercises.
Luckily, there are a lot of resources that are available to help you create the perfect exercise routine that will help you achieve the best results possible while putting a lot less strain on your body. YouTube is a great place to look for some useful info on rebounding techniques and the recommended amount of time spent on each routine.
Consequences of Too Much Rebounding
Overdoing any exercise, even ones as gentle and easy as rebounding can cause serious discomfort, health issues, or injury. If you do end up doing a lot more rebounding than is good for you, there is a lot that can go wrong. The longer and higher you rebound, the greater the chances of eventually experiencing joint pain or other types of injuries. The following are some of the possible consequences of overdoing rebounding:
Over time, the repetitive and constant effect of trampoline jumping on your joint can start causing pain and inflammation. Even though the trampoline is made to reduce the force from the impact, there is only so much it can do, and eventually you will start to see the effects of excessive jumping. One factor to take into consideration is whether you have any underlying chronic conditions such as arthritis or osteoporosis that may be made worse by rebounding daily.
Can Strain the Muscles and Bones
Jumping up and down repeatedly will eventually harm the specific muscle groups that are targeted by the rebound action. Although switching some routines from day to day will help bring relief to those muscles, reducing the amount of rebounding is the best solution. All exercises need to give the muscles a period of rest and recovery and rebounding is no exception.
How Long Should I Rebound Every Day?
The amount of rebounding you do depends on a few different factors such as whether you are still a beginner or you have already been rebounding for a while. Beginners need to take things very slow for the first few sessions to give the body time to get used to the new routine.
Experienced rebounders, on the other hand, can generally push themselves further before they need to stop. They can push themselves to the limit before they risk causing serious injury to themselves. The exact amount of time they need to rebound is highly dependent on personal preferences.
How Many Times a Week Should I Rebound?
It is best to set specific targets for yourself to help determine how many times a week you will do rebounding. A good plan is to skip a day between rebound sessions. On days that you are not rebounding, you can find other ways to get enough cardio exercise through other ways such as running or swimming. This will give some relief to the muscles that were targeted by rebounding, allowing them some much-needed time to recover. Also by doing a different exercise on alternating days, you can keep things exciting, which makes it easier to motivate yourself to remain committed to keeping yourself fit.
If you do decide to rebound every day, then limit the number of minutes you do it for. The goal is to stay healthy, not end up injuring yourself to the point where you have to go a long time without being able to exercise at all. To rebound every day will definitely increase the risk of injury without providing a lot more benefit than if you were skipping a day in between sessions.
How Many Minutes a Day Should You Rebound?
Take into consideration how strenuous your other activities for that day are before you decide how many minutes you will rebound a day. If your other routines are just as strenuous as rebounding, then you should reduce the number of rebound minutes.
It is generally accepted that rebounding for 20 minutes a day is one of the most effective exercise routines. This usually applies to people who have been rebounding for a while. Beginners need to take things slowly at first, and only gradually increase their time until they can go for 20 minutes straight without a problem.
Another thing to consider is your weight. The more overweight you are, the less the number of minutes you should spend on the trampoline, to prevent straining your leg and back muscles.
Once you start trying out these rebound exercises, you will not want to stop because it is a really fun exercise with a lot of great health benefits. However, to fully enjoy some of these benefits, it is important to exercise caution and do all things in moderation for the sake of your health.
If you feel your muscles have reached their limit, then it is time to stop and give yourself a break. This is a great form of exercise, though, and if done correctly you can receive a lot of benefits to your health and wellbeing.
An ex-triathlete, fitness coach and writer with a Masters in Sports Physiology. Fitness is my passion and I've had my fair share of home fitness equipment tried and tested!