You might tell your friends that you follow a trampoline or rebounder-based workout because of the health benefits of this type of exercise, but it's impossible to discount the fun factor. A trampoline workout helps you burn calories and tone your muscles, especially when you strap on some wrist weights for your workout. The fun you're having might make it easy to forget you're working out at all.
People use trampolines or rebounders because they provide a cardio workout with less of an impact than activities such as running and dancing. Because the surface of the trampoline flexes every time you land, this workout is ideal for people who have joint pain. In addition to helping you burn calories, a trampoline workout also helps you tone the muscles in your legs and core.
People can use wrist weights during a trampoline workout to increase the resistance for their arms. Rebounder workouts typically include a number of arm movements, such as swinging your arms above your head as though you're performing a jumping jack. By adding some weight to your arms, you'll be able to tone your muscles quicker and also increase the caloric burn of the exercise. The American Council on Exercise reports that people who use wrist weights will increase their heart rate and oxygen use during the workout.
If you attend a rebounding aerobics class at a gym, the instructor will demonstrate specific movements as you jump. When you wear wrist weights, you'll notice extra burn in your arms and shoulders as you swing your arms, bend them and pump them. Those who follow this type of workout at home can perform any types of movements while wearing wrist weights; try bending your arms toward your body as though you're performing biceps curls, punching at the air or reaching your arms high above your head, bending them back to your neck and then extending them to work your triceps.
It might seem logical to use heavy wrist weights to create more toning, but ACE warns against using wrist weights that weigh more than 3 pounds. Use weights between 1 and 3 pounds to avoid overworking your arm and shoulder muscles. If your arms or shoulders are sore after using wrist weights during your workout, discontinue their use. As with any workout, consult a doctor before starting.
- American Council on Exercise: Do the Benefits Outweigh the Risks if Individuals Hold Dumbbells in Their Hands While Doing Step Aerobics or Other Cardio Activities?
- Time: We Tried This: The Urban Rebounding Workout
- American Academy of Orthopaedic Surgeons: Trampolines and Trampoline Safety
- The Ohio State University Wexner Medical Center: Arm Strengthening Program with Wrap Weights
- Diet and Fitness Resources: Ankle/Wrist Weight Exercise Review
Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.