By Ruben Guereña and Gerardo Lopez
Rebounding is one of the most fun classes we give at Sanoviv Medical Institute. Rebounding is an effective way to exercise that has many health benefits; includung weight loss, body toning, lowering cholesterol levels, helps to prevent heart disease, decreases your blood pressure, stimulates metabolism, aids your lymphatic system and a lot more. If you want to read about how the lymphatic system and how it works, please click on the following link https://www.sanoviv.com/blog/2011/01/24/lets-learn-about-lymph/
By far the most important benefit that you can get by using a rebounder is that bouncing up and down makes you happy, and that is the best way to combat stress.
Please make sure you have your doctor’s approval before you start any exercise program.
The following are just a few examples of the many exercises you can do on a rebounder.
As with any exercise routine, you should start with a warm up.
Health bounce (basic bounce)Stand in the center of the mini trampoline with feet slightly apart; always keeping your knees slightly bent. (See photo below)This will be your basic starting stance for all the exercises done on the rebounder. Do this exercise from 2 to 3 minutes.
Note: If you are a beginner, lightly bounce up and down making sure your feet do not lift off the rebounder mat and hold on to the stability bar for better balance. As you become used to the rebounder, you can lift your feet a couple of inches off the mat.
Exercise 2 (Cardio)
Start out with your right arm out and feet shoulder width apart. As you bounce off the rebounder you bring your leg behind your back and touch your foot with your right hand (see photo) and go back to the starting position. Do this exercise from 1 – 2 minutes per opposite arm and leg. Make sure to work both arms and legs.
Exercise 3 (cardio)
Starting with the basic stance, lift your right arm to the side and bend at the elbow as shown. Lift your left knee and bring your bent right arm forward.
For the cool down, go back to the health bounce but make sure you do not bring your feet of the mat. Just move up and down very lightly. Do this until you feel your heart rate slow down.
Calf and hamstring stretch
Holding to the stability bar, place one foot in front with toes pointing up. Keep back foot flat and bend knee slightly and lean your weight back until you feel the stretch behind the leg. It is very important that you breathe normally during stretching to help your muscles relax. Stretch for 20 to 30 seconds and switch foot.
For better stability hold on to the stability bar. Bend one leg and hold it as shown. Make sure your knees are close together (do not flare your knee). Breathe normally and release your leg after 20 or 30 seconds. Repeat on other leg.
Well, this will be the last post for 2012; we hope that we were able to motivate you to GET STARTED on a path to a better mental and physical health. Remember that for exercise to show any results you have to take into consideration 4 things which are Duration, intensity, Frequency and Mode. I honestly think that for the first 3 to work, Mode has a big role in this. In other words, if you enjoy the activity you are doing you will stick to it. So choose wisely.
We want to hear from you. Let us know how we can help you to GET STARTED.
From the fitness team here at Sanoviv Medical Institute we want to wish you a safe and Happy Holidays and a New Year filled with prosperity and success.
See you in 2013