BOUNCE YOUR WAY TO FITNESS

KEEP FIT WITH NAMITA

Trampoline rebounding is a great way to lose weight, gain cardiovascular benefits and have fun working out — all at the same time, says Namita Jain

TRAMPOLINE BASICS
Gymnasts and acrobats often use an elevated elastic canvas or a net bed as a performing surface. The trampoline is a little more than just that. A spring or a rubber suspension anchors the elastic canvas bed to a metal frame of table height. The sides are padded and the springs beneath cause the performer to bounce upward.
HOW TO USE IT
While using the trampoline, don't concentrate on jumping up. Instead, try to push downwards using your heels. Contract the abdominals and maintain correct body alignment and posture during the workout.
ON THE REBOUND
Utilising the laws of physics, rebounding is unique since it uses the natural laws of gravity to stimulate every cell of the body. We are all subject to gravity, but on the trampoline every cell in the body is opposing gravity.
    Rebounding exercises can be compared to the action of a vacuum cleaner. They help boost the immune system by eliminating toxins from and around the cellular tissue spaces, making it possible for the lymphatic system (the body's drainage system) to cleanse the body. When the lymphatics function properly, we are in good health. Similarly, when it doesn't function properly, we are prone to illness.
FREQUENTLY ASKED QUESTIONS
How safe is rebounding?
Rebounding on the trampoline is safe and non-jarring on the joints. For example when you run or exercise on a solid surface, a certain amount of force from the impact of the foot striking the ground is sent through the body. On the trampoline, the mat absorbs the impact force over a longer period, reducing the element of stress on the joints.
I workout in a gym. Is trampoline a good addition to my workout routine?
Rebounding is the perfect complementary exercise any workout routine. It is efficient and gives results.
Do rebounding exercises help relieve stress?
The endorphins (body's natural mood elevators) released during exercise will improve your state of mind and help you destress.
Do you notice that when children jump, their spirits are high?
This is because bouncing to them is a natural expression, which elevates their mood.
How high does the ceiling height need to be when i jump?
An eight-foot height is sufficient for most people unless you are over six feet tall. In that case you will require a location with a higher ceiling height.
My balance is not very good. Can I fall off a rebounder?
Exercising on a rebounder trains your sense of balance and helps establish better co-ordination and kinesthetic awareness. Start with a gentle bounce, moving on to higher jumps.
Will I lose weight?
Trampoline exercises are aerobic in nature. So you will burn calories when you exercise.
When is the best time to rebound?
Anytime that is convenient to you is good. If you exercise after a meal, make sure there is a gap of two to three hours before you workout.

• During your scheduled workout time.

• As soon as you get out of bed in the morning

• Before a meal to help curb your appetite

• When you are stressed or tense

• While you are listening to music or chatting on the phone.
WHAT REBOUNDING DOES

• Burns calories

• Helps de-stress

• Boosts the lymphatic and immune system

• Increases energy and vitality

• Improves balance and co-ordination.
TRAMPOLINE EXERCISES
Place your trampoline where it is visible and easily accessible so that you are reminded to use it regularly.

• Start with a gentle bounce.

• Add new moves your routine: be creative and have fun.
Basic bounce/ March
March or lightly bounce on the trampoline to warm-up the muscles.
Jog
Jog in place. Vary the speed, jog fast and then slow.
Twist
Keep the legs together and twist the body to the right and then to the left side.
Vertical jump
Spring up with both feet together, knees bent and hands lifted to the sides for balance.
    Knee-up
    Lift your knees up alternately
    up to a 90-degree angle.
Cool down
March on the trampoline for a few minutes to bring down your heart rate.