Burning belly fat and getting a six-pack abs are probably the #1 priority for most fitness enthusiasts! In recent years, rebounding has become extremely popular in the fitness industry due to its incredible ability to burn fat. So, how effective rebounding really is, and will it be able to help you burn belly fat? In this blog, we'll discuss all that in details!
What experts are saying about rebounding workout?
According to an article published by researchgate.net, "Effects of rebound exercises on overweight and obese adults: A scoping review," rebounding exercise is beneficial in reducing BMI and blood glucose while improving quality of life.
Another study from NASA confirmed that rebounding is 68% more oxygen efficient than running. In addition, they tested and found that the G-force was distributed evenly throughout the entire body, rather than focusing too much on the ankles like running or jogging.
Furthermore, a 2018 study concluded, after putting 18 overweight Italitan women through a 12-weeks of mini trampoline training, "rebounding exercise appears feasible to ensure positive effects on overall health and can be proposed to populations that could greatly benefit from training programs, such as overweight women."
From all the studies above, we can clearly see that rebounding is not just another fitness fad; it actually has some serious impacts on our bodies, especially in helping us lose weight.
Rebounding can't just burn your belly fat!
Your BMI (Body Mass Index) doesn't just show the percentage of your body fat, but it also includes muscle mass, bone density, water weight, and many other components in your body. So, when you perform rebounding exercise, all those components are affected, which leads to a reduction in the total of your BMI. This makes it impossible to lose only your belly fat!
This has nothing to do with rebounding itself; it's just the way our bodies work. Doesn't matter which form of exercise you do, your body still reacts the same way. Therefore, in order to lose belly fat, you have to reduce overall body fat!
Rebounding works your whole body!
Full-body workouts are one of the main reasons makes rebounding effective for losing belly fat. The more muscle groups involved during a workout, the more energy your body will expend, leading to higher calorie burning. Additionally, rebounding is considered a high intensity workout, which boosts your metabolism. As a result, your body continues to burn fat even after you're done working out!
What other benefits you can get from rebounding?
Improve cardiovascular health
Rebounding can increase your heart rate and oxygen uptake within seconds of bouncing. This strengthens your heart and enhances your lung capacity. Therefore, your heart can pump more blood with each stroke, providing an efficient nutrient and oxygen supply for the body while lowering your resting heart rate.
Activate lymphatic system
Rebounding on a mini trampoline impacts your body with a triple gravity force, enabling lymph fluid to flow smoothly through each lymph nodes, where all the viruses, fungi, bateria, and dead cells get filtered out. This keeps your internal system clean and healthy while strengthening your immune system.
Relieve stress
Rebounding stimulates our brain to release endorphins, mood-enhancing chemicals that make us happy and reduce cortisol (stress) hormone.
Increase bone density
The rhythmic movement of rebounding helps trigger the bone formation process, which encourages bone cells to produce more bone minerals, leading to denser bones.
Boost balance and coordination
The uneven surface of a mini trampoline enhances proprioception and the vestibular system, which helps improve our balance and coordination.
Improve sleep quality
Rebounding can burn excessive amount of energy, causing your body to spend more time staying in the restorative stages of sleep, which is deep sleep. Moreover, rebounding relieves stress and anxiety, which helps you fall asleep faster and stay asleep longer. This also makes rebounding a perfect workout for kids!
Improve cognitive function
Rebounding activates every cell in your body, including brain cells. This helps them grow and become stronger. Thus, improving cognitive function and memory.
Combine rebounding with strength training
Every form of workout has its pros and cons, and rebounding is no different! Even though rebounding is effective in burning calories, it's not as effective as weight training in developing muscles. This is very important since the more muscle you have, the higher your metabolism will be, and that is the key to losing belly fat!
Switching up your workout routine a bit can motivate you and prevent boredom. This encourages you to stay consistent with your workout schedule and achieve faster results. Strength training doesn't necessary means you have to hit the gym every day. You can just simply get a few dumbbells to increase the intensity level of your trampoline workouts or using your bodyweight for exercises like pull-ups, push-ups, and squats.
Rebounding and strength training are a perfect combination that will maximize your body fat burning, contributing to the reduction of belly fat!
Rebounding enhances your calories deficit
A must-follow rule!
There is one rule that applies to everyone when it comes to losing weight. That is, you have to keep the amount of calories you consume lower than the amount of calories you burn. Doesn't matter what type of exercise you do, this box has to be checked in order for you to see results. That being said, working out alone is simply not enough! Losing belly fat requires you to combine rebounding together with a healthy diet.
What's a healthy diet look like?
As far as what to eat, make sure you have proteins, carbs, and vegetables in every meal. Try not to eat a large portion at once, but instead, split them up into small meals and eat them throughout the day. It's better to eat 4 to 5 small meals a day than 2 to 3 large meals. In addition, drink a lot of water and eat plenty of fruits. More than 70% of our bodies is water, if you don't drink water, then nothing will works. Moreover, stay away from high calories foods and sugary drinks!
Don't overdo it!
Those are just gerneral rules about a healthy diet. If you want to learn more in details about what type of food to eat, then you can do an in-depth research on that topic. Even though it's a good idea to maintain a healthy diet, be careful not to overdo it! Losing weight and getting fit is a lifestyle, not a one time thing. There's no reason to try so hard in the beginning, only to give up in the end. So, it's okay to reward yourself with some of your favorite foods to keep you motivated and enable you to stay consistent for a long time.
Rebounding is a great exercise that adds value to any weight loss programs. It plays an important role in enhancing your calories deficit. This helps loosen up your diet a bit while getting rid of the stubborn belly fat that seems to stick around no matter what exercises you do.
Rebounding is fun!
It's hard to stay consistent with a workout, which you hate. Rebounding on a mini trampoline is fun while not requiring you to spend hours jumping on it in order to see results. Exercising on a mini trampoline helps your body burn fat effectively in a short amount of time.
In addition, bouncing on a mini trampoline doesn't always have to be about working out. Imagine when we were kids; we just bounced for fun without knowing or even caring about what effect it had on our bodies. So, whenever you're tired or don't feel like working out, simply bouncing up and down is enough to boost your energy and get your blood flowing.
The correct way to rebound on a mini trampoline!
Rebounding on a mini trampoline for adults requires you to follow certain rules in order to maximize results. First, unlike bouncing on the backyard trampoline, rebounding on a mini trampoline don't require you to bounce high, but instead, you stay close to the mat. Second, every time you land, you press both of your feet flat against the trampoline's mat while bending both knees slightly. Following these rules allow your movements to be continuous while engaging your lower body muscles, such as glutes, hamstrings, calves, and pelvic floor muscle group.
When first rebounding on your exercise trampoline, focus on basic exercises like health bounces, jumping jacks, side to side hop, and jogging in place. Don't get ahead of yourself, as these exercises will help develop your strength and balance for more advanced exercises in the future. You can watch some YouTube videos to ensure you perform those exercises correctly, so you can get the most out of them.
In the beginning, you can use the balance support handle to help maintain your balance and stability, but as your balance improves, you should gradually get rid of it, as it will directly affect your form and posture. Moreover, the bar will be in your way when you're starting to do more advanced exercises.
Safety tips!
While rebounding on a mini trampoline is fun and doesn't seem too dangerous, but it can still cause injuries if we're not careful. So, keep these precautions in mind to ensure you have a safe and effective trampoline workout!
First, make sure all the trampoline's legs are tightened before bouncing. Second, check the surface of the mat to see if it's clean and clear of any objects. Third, give yourself 3 feet of clearance surrounding your trampoline. Try to stay away from sharp edge objects, such as tables and chairs. Lastly, if you just want to have fun and bounce a little higher than usual, then don't place your mini trampoline directly under a ceiling fan if you don't have a high ceiling. This prevents you from hitting the light part of the fan with your head.
If you decide to take your trampoline outside, make sure to place your trampoline on a flat surface, non-slippery. Also, stay away from tree branches or shrubs, just in case you get scratched while bouncing.
Conclusion!
Rebounding on a mini trampoline is an effective workout that can help you lose your total body fat, which will contribute to losing belly fat. Combining rebounding workout with a healthy diet can maximize your workout resutls and help you achieve your goal faster.
Rebounding is a great fat loss solution for anybody with a busy schedule and have no time for the gym!