Rebound Your Way to Health

Rebounding is an exercise for the ordinary person, as well as for the athlete and fitness enthusiast. It is for everyone in your family; for everyone you know! Everyone can do it and benefit from it. If you would like to help a friend to enjoy a better quality of life, tell them about rebounding.

HAPPY REBOUNDING! The secret of success is consistency.

Here are a few tips that have been found to work with the (AFTA – the Aerobic Fitness Teachers’ Association) REBOUNDER.

Start Gently:
While exercising on your REBOUNDER, if you feel any discomfort in the calf muscles or back of the thighs, or you get a dizzy feeling or feel breathless – STOP! You have reached your barrier, and your body is telling you that you have done enough.

Work up to your barrier, but not over it – every body is different and someone with an ongoing illness or injury may only need 15-30 seconds, whereas a fit teenager may quickly reach up to a 5 or 10 minute work-out. It will do both as much good. The secret of rebounding is to do the amount that suits your body. REBOUNDING is for everyone from any age (5 or 95) but do work to your own body barrier.

Those with arthritis generally lose their pain in a matter of days (usually 5-7 days). But if, as you progress to longer more active exercises, you find that your pain returns, look at what you are doing and think, “have I added another exercise?” or “Am I doing it more energetically than before?” If so, backtrack, and your pain should clear. There is special advice with those who have arthritis.

SLIMMING:
Many people have lost 3 or 4 stones without a change of diet. Bounce first thing in the morning and 20-30 minutes before eating. This should mean that you bounce at least 3 times a day, and it should keep your metabolic rate higher. Also, check the section on fat-busting further on.

(please let us know how you progress as this may help others)

BOUNCE OFF THE FAT!!!

The secret of fat-busting is to exercise at a specific heart rate that enables your body to plunder fat reserves for energy. Then, over a period of time, if you are maintaining a sensible diet, your body’s fat levels should decrease, since fat can only be replaced by over-eating. The degree of exercise required for fat-busting is lower than in a normal aerobics session, so the time spent on exercising is easier and less stressful.

Your target heart rate for fat-busting is between 68% and 73% of your personal maximum heart rate. At 73%, you start burning collagen rather than fat. Likewise, below 68%, fat is not burnt. To achieve and maintain this optimal fat-busting rate, count your pulse over 10 seconds (in the neck or wrist) at intervals throughout the workout (say every 5 mins). The following chart of the target pulse rate for your age for maximum fat-busting:

AGE - BEATS PER 10 SECONDS
20-23 – 23 beats
24-32 -  22 “
33-40 – 21 “
41-49 – 20 “
50-57 – 19 “
58-66 - 18 “
67-74 – 17 “
75-80 – 16 “

When your pulse rate matches the pulse rate relating to your age then you are spot on. That is your fat-burning level. Don’t work any harder. If your pulse rate is lower, then you need to put in a bit more effort. If your pulse rate is higher, you need to take it easier. Reduce the bounce and exercise less vigorously.

If your aim is to lose weight and inches, then why not give it a go? You could be very pleased with the results!