Tag Archives: intensity

3 Great Rebounder Exercises

The rebounder is a mini trampoline that can bring you some excellent health benefits. Not only is it a low impact piece of exercise equipment, it’s a high results item that can bring you many benefits from a fitness perspective as well as for overall health.

One of the benefits of this piece of equipment is that it’s great both for beginners to fitness as well as those who are already physically fit and want a challenging workout.

Rebounding exercises burn more calories than exercising on the ground and takes the pressure off your joints so you can work out for longer periods of time, therefore seeing faster results. Gravity works in your favor instead of against you.

The healthy bounce,  jogging and jumping jacks are three great exercises you can do at home with your mini trampoline.

Getting Started

It’s wise to start any exercise routine with stretching. Have some water nearby too and before you start, be sure your rebounder is correctly assembled, on a firm surface and exercise in your bare feet or in running shoes to prevent slipping and injury.

Health Bouncing

Sitting or standing on your rebounder and gently bouncing is a great way to get comfortable with rebounding. Just the act of simple and gentle bouncing while standing or sitting can have significant health benefits and get you started on the road to fitness. If you’re concerned about balance and stability you can buy a rebounder that comes with a stability bar.

Basic Rebounder Jog

Jogging on the spot on your rebounder will burn more calories than jogging on the spot on the floor or ground. Jog faster or put more pressure into the jump to achieve a higher bounce.

Jumping Jacks

The rebounder is the perfect tool to accentuate the jumping jack and get more mileage out of it. When performing jumping jacks on the rebounder, you can do more of them than on the ground because you won’t feel the same harsh impact on your joints and your feet. More jumping jacks equal more calories burned and greater cardiovascular health also.

Adding Intensity to Your Workout

Any exercise on your mini trampoline will increase health benefits and exertion when you increase your arm movements, jump higher and you can even hold hand weights and wear leg weights. You can purchase 1, 2 or 5lb weights to hold while you bounce.

Twisting while bouncing or increasing your bounce to achieve greater height will also increase the intensity of the workout resulting in higher heart rate, more perspiration and more calories burned.

You can also use your trampoline for additional exercises that you’d normally do on the floor including crunches, yoga moves and even Pilates.

Advanced balance exercises should be attempted only after you’ve been exercising with your rebounder for a while so that you feel comfortable with your balance which will reduce the chance of injury.

It doesn’t take much to get results when bouncing and with only a few minutes a day you can rapidly see changes in your body tone and your endurance levels. The above basic exercises can be tailored to any workout program and in just a few minutes of rebounder exercising per day you can benefit your heart, lungs, bones, lymphatic system and trim inches of fat off your body.

Interval Training Tips For Beginners

Maybe you are considering getting involved in a resistance training program for the first time. Or perhaps you have been training for quite a while now but find that your weight training has become stagnant. Somebody in either of these categories may be interested in trying one of the most effective types of training out there: interval training. However, if you have never engaged in interval training you really need to heed some interval training tips before jumping into a serious interval training program.

Let us begin this discussion with a brief description of interval training. You should really know what interval training is if you are considering this exciting type of workout. Like the name indicates, interval training is a workout routine that revolves around intervals. Usually, this means that you spend a designated period of time engaged in a high intensity exercise, followed by a designated period of time engaged in a low intensity exercise. In this fashion, your heart rate remains up as you are never fully allowed to rest. Likewise, if you are engaged in a resistance training interval session, your muscles remain contracted, forcing them to grow bigger and stronger.

Now on to some interval training tips: First of all, before you tackle an interval training session, make sure you are in good enough shape to handle the workout. Interval training is not for the faint of heart and it’s a good idea to warm up to interval training. In other words, before you try this training routine you should engage in a regular exercise routine for a period of weeks to work your way up to this strenuous workout.

Next, when you begin your interval training, you need to make sure you are exercising at the right level during both the high intensity and low intensity intervals.  One way of doing this is by pushing yourself to your maximum capacity for one interval, followed by an interval at a slow enough pace to recuperate enough to give it your maximum at the next high intensity interval.  Although this is not a scientific approach to interval training, it is quite effective. Generally speaking, your high intensity interval will last about half as long as your slow interval. This will ensure you are fully rested when it is once again time to push yourself.

Another interval training tip is to never engage in an interval training session without first warming up. Take a running program, for instance, where you alternate sprinting intervals with jogging intervals. It would not be a good idea to jump right into a sprint without first warming up. A good warm up session includes not only stretching but spending a period of time walking at a fast pace followed by a jog before beginning your high intensity intervals.

Interval training can produce substantial results. By incorporating this style of training into your regular exercise schedule you can take a shortcut to a healthier and happier you.

Liven Up Your Interval Training

Interval training is a great way to up the ante on your cardio routines.  But what happens when even your interval training is getting stale?  Is that possible?  Intervals can be quite intense anyway, but sure, it’s definitely possible to get bored even of HIIT (stands for “high intensity interval training”).

So, how do you crank up your intervals?  Or at least get some interval training in that doesn’t feel like the ‘same old, same old’.

Intervals don’t have to be limited to just running but if running is your sport of choice, you can incorporate different kinds of intervals into your training.  Try finding a big hill and doing hillsprints, or finding a sandy beach and doing your sprint training in the unstable sand or better yet, the resistance by adding waves.  Or you can find a big field and sprint to one end and do a slow jog back to the other side (and repeat ).

BUT, if you’re looking to liven it up with different kinds of intervals besides running, then there’s also lots you can do.  Intervals can be done with almost every kind of cardio exercise imaginable.

Hop on your mountain bike and find a good hilly trail to cycle.  Hills add intervals to your training naturally.  Every up hill is your work interval and every trip down is your rest interval.  You don’t even have to time it.  Just keep finding hills and giving it your all on every trip up.

I have a little trick when I’m short on time and need a quick interval workout without leaving home.  Luckily I live in a highrise building in the city with a huge stairwell, so I head to the bottom of the stairwell and climb 20 stories as my work interval, until I hit the top.  Then I punch the elevator button and take a quick ride to the bottom as my rest interval and hit that stairwell again for another work interval climbing to the top.  Eight times doing this takes me 45 minutes and it’s a heck of a great workout.  It works my glutes, hip flexors, quads, hamstrings, and calves thoroughly and gives my cardiovascular system a major boost in the process.

Another cool alternative for Interval Training is to SWIM it out!  Yes, you can do interval training swimming too.  And, believe it or not, there’s lots of ways to ‘time’ your intervals when you’re underwater.  A cool gadget that’s available now is an underwater mp3 player and there are lots of different brands making these now.  So you can either load in a timed interval mp3 and use that to time your swim intervals or just pick a few songs that have a definite ‘chorus’ and ‘non-chorus’ parts to the songs and swim hard for the chorus and swim easy for the non-chorus parts.

Or, if you don’t have the budget for a swimming mp3 player, just time your intervals by counting your strokes.  Swim hard for 50 strokes and easy for 50 strokes.  Or change your strokes.  Swim hard for 50 meters of front crawl and 50 meters of breast stroke at a slower pace.  This is easier to accomplish in a swimming pool where you hit the wall and turn around for the next 50 meters (for example).  If you’re in a lake or ocean you might try swimming from buoy to buoy.

Another great and extremely easy way to do intervals that you can also do pretty much anywhere is to make sure you’ve got a jump rope with you and just start jumping.  Jump at regular pace for your rest interval and double pace for your work interval.  Count turns of the rope to time it out.  100 fast jumps for the work interval, 50 slow jumps for rest interval.

There ya go.  Interval options to keep you interested and motivated with your interval training for weeks to come. Enjoy the benefits you’re sure to see from all your hard work.

And don’t forget to have fun.

Robert Martin