rebounder – A Double Dose

The Benefits Of Rebounding

August 14, 2019

lifestyle and fashion blogger alexis belbel of a double dose shares her rebounder workout and the benefits of doing a rebounder workout with a Jumpsport trampoline. Wearing a star print workout legging set from Goldsheep.

Y’all know we have become major rebounding fanatics in the last 7-8 months. You can read more about what rebounding is in this post. There is rarely a day that goes by that we don’t rebound. Actually, the rebounders have become part of our furniture decor in our living room 😉

We have gotten SO many questions about what rebounding is, why we do it, what the benefits are, and more, so we wanted to give a little more info for you all, and hopefully inspire you all to give it a try!

Which Rebounder Should You Get?

Before we get into the benefits, we waned to share which rebounders we have been using more recently. We have the 350 fitness trampoline and the the 350f fitness trampoline (folding ) from JumpSport Fitness.

What we love about both of these rebounders in particular is that it is super quiet when you are bouncing, but gives you a really cushioned bounce. It also has a 40% reduction on impact, compared to other rebounders.

The Benefits

Weight Loss

Of course, this is one of the top benefits. We all would like to stay fit, and for some of us, lose weight. We will talk about the cardio benefits in a little bit, but what is so great about rebounding is that it really works every single muscle in your body. We love wearing our Apple watches to track our steps and calories burned while we are doing it. Usually, we can burn around 200 calories if we jump for about 25-30 minutes!

Another cool thing about using the rebounder for weight loss is that it boosts your metabolism and improves your resting metabolic rate, meaning you can burn calories, even after you are done working out, similar to lifting weights.

Helps With Digestion

This may sound kind of funny, but rebounding can help with digestion, and getting things “moving”, which is always a good thing!

Cardio

Like mentioned in the weight loss benefits, rebounding is great cardio. If you’re like us, you think of cardio as running, biking, etc, but rebounding is actually great cardio as well. You may remember jumping on a trampoline as a kid, but probably forgot how elevated your heart rate got when you jumped.

Rebounding has a lot of benefits when it comes to your heart, but the main one is that it reduces blood pressure and increases blood circulation. It is also less stressful on your joints, and has been proven to be a more effective training method than running to increase oxygen consumption and reducing body fat percentages, according to a study published by the International Journal of Sports Science.

Lymphatic System

This is one of the main benefits that made us start rebounding in the first place! We had read tons of things about how important your lymphatic system is and how rebounding can help with that. The lymphatic system is how our bodies get rid of harmful things (through lymph fluids) and is a major component to overall health. Another really cool thing about this system is that it supports your immune system, so in turn, it can help prevent you from getting sick!

Balance

Of course, as you can imagine, you’re getting a ton of benefits when it comes to balance. When you jump, you’re renewing nerve pathways to your muscles, which is pretty cool. It also helps you build up your core and leg muscles, which help you keep good posture and overall balance.

Mental Health

If you’re like us, you can get pretty stressed and overwhelmed and have that kind of feeling like you have a million tabs open in your brain at once! Doing any kind of exercise, whether it is walking or running, can help with anxiety and stress, but specifically rebounding can help with relaxing.

We have really found that when we rebound, we feel a lot less anxious overall, and we are able to clear our minds. When you are rebounding, it circulates oxygen to your brain, so it can help you refocus, too!

Keeps Your Body Young

Another great benefit that we can all enjoy is that it helps to slow down the aging process. As opposed to running, rebounding protects your joints and discs from fatigue. So, if you suffer from back or neck pain, this is a great option for you because it will actually strengthen your back.

If you all want to get your own rebounder, we highly recommend this brand, and they’re offering 10% off one of the ones we have with code Fold10

Fitness

Wellness Wednesday .7: Rebounder Workout

February 13, 2019

fitness blogger using a small rebounder/mini trampoline in floral printed workout leggings from Fabletics and a white tank sharing a workout at home | adoubledose.com

Happy Wednesday! We are back with another Wellness Wednesday post for you, and we are so pumped to be sharing this rebounder workout with you, since SO many of you all have been asking!

First off, we will answer a few questions about what the rebounder is and why it is good for you! We apologize for this grainy pictures, but we had to get them when we had time, haha.

WHAT IS REBOUNDING?

It is basically a fancy name for jumping on a mini trampoline! You basically bounce up and down gently, and you can do different exercises that move your legs and core! Also, best part is, you can do it anywhere!

HOW DOES IT WORK?

There isn’t much to it, but there are a ton of benefits that we mentioned below! We know it seems pretty crazy that such a simple exercise could be so effective, but it is.

How is it different?

It is different than your other typical exercises because it uses the forces of acceleration and deceleration, making it work on every cell in the body! The up and down motion is beneficial for the lymphatic system since it runs in a vertical direction in the body.

Speaking of the lymphatic system, we were getting lymphatic drainage treatments done for our health issues, and wish we had known about this exercise sooner!

Another cool fact that we read up on is that NASA actually studied the benefits of rebounding when they were trying to find a good way to help astronauts recover and regain bone and muscle mass after being in space. They found that it was far more effective than running!

WHAT ARE THE BENEFITS?

Among a ton of other benefits, the most important one is that it is amazing for your lymphatic system. We are not going to get all scienc-y on here, but we we will share some links below if you want to do some research. If you’re like us, you love to do your reading and we get super nerdy and into it, haha.

It basically strengthens your entire body: bones, muscle, tissue, and organs, and it is a lot less intense on your body and lower impact. Since we are all about doing exercises that are less harsh on your adrenal glands, this is perfect for us!

Some other benefits:

Helps improve digestion
Twice as effective as running, without the extra stress on the ankles and knees
Improves balance and posture
Helps circulate oxygen throughout the body to increase energy
Improves muscle tone throughout the body
Can also help support the thyroid and adrenals
Detoxes cells in your body

HOW DO YOU REBOUND?

There is not really a wrong way, which is great! You just step on it and jump and gently bounce around. We love putting on some music and having a mini dance party! You can also hold some 2lb hand weights and do some arm exercises.

See some of our exercises in this blog post!

IS IT HARD?

It is not super easy, but you don’t feel it until you have been on there for a couple minutes straight. After 10 minutes, our heart rate is definitely up, and we start breaking a sweat!

HOW LONG SHOULD YOU DO IT, AND HOW OFTEN?

We have been doing it anywhere from 20-30 minutes every day or every other day. You can start off by doing 5 minutes a day, and then break it up into 5-minute intervals to make it so it is not so daunting.

WHAT REBOUNDER DO YOU USE?

We have this rebounder and love that it is so affordable! We love it, but since we have been using it pretty much every day, we are considering also ordering this one.

More info:

https://draxe.com/trampoline-workout/

Some exercises to try at home:

From left to right:

1 and 2: JUMP WIDE TO NARROW:

As simple as it sounds! You can also move your arms and hold hand weights if you want to add something!

3 and 4: BACK TO FRONT JUMPS WITH ARM FLY

For these, just position legs one in front of the other, and gently switch from leg to leg. While switching legs open and close arms to work those guns and shoulders! You could also use hand weights here!

5 and 6 : HIGH KNEE WITH PUNCH:

For this one, bring your knee up across your chest, and punch with the opposite hand! Repeat by alternating with both sides.

7 and 8: HIGH KNEE OBLIQUE CRUNCH:

Similar to the previous exercise, bring your knee out to the side and raise your arm above your knee to work your core. Hold your core tight as you gently do a crunch and alternate with both legs and arms.