Weight loss is a health and fitness goal shared by millions of people around the world. This is because weight loss can help to increase both your physical fitness and mental wellbeing, helping you to experience greater lifelong health.
With so many ways you can lose weight, ranging from cardio exercises to weight training, people are presented with a range of workouts to add to their fitness regime.
However, for people who are seriously looking to lose weight, they want to know exactly which exercise is best, which leads us to the question of which is better for weight loss – rebounding or running?
In our latest blog, we’re going to cover the benefits of rebounding for weight loss and discuss how it is a great alternative to running for those who need a more low-impact exercise option that can still get the results they desire.
What is Rebounding?
If you’re unfamiliar with the concept of rebounding, you may be wondering how it can help you to lose weight. Rebounding refers to a type of low-impact exercise that is performed on a rebounder, otherwise known as a fitness trampoline.
It is ideal for people who otherwise struggle to perform aerobic exercises, such as people suffering from joint pain and stiffness to individuals who may be struggling with weight-related complications.
Rebounding has a wide range of other health and fitness benefits, including building muscle, boosting your immune system, helping with relaxation, and increasing your cardiovascular health. It is also great for strengthening your bones.
It is widely popular with celebrities too, including Tony Robbins, Lauren Roxburgh, Madonna, and Gwyneth Paltrow to name but a few!
Which rebounding health & fitness benefits help with weight loss?
As mentioned, rebounding has some great health and fitness benefits that can indirectly aid your weight loss journey. We’ve listed some of the key benefits below:
Power – when you increase your muscle mass and strength, this can have a direct impact on your weight loss. Rebounding causes your muscles to tighten and release respectively, which helps to build and strengthen your muscles. When you increase your muscle mass, you will boost your resting metabolic rate, making your body burn more calories even when you are idle.
Back pain – when you suffer from chronic back pain, it’s highly likely that you’ll want to put off working out to avoid causing any more discomfort. However, rebounding can help towards lubricating the intervertebral discs, relieving back pain, and getting you back on track with your fitness regime.
It is incredibly important to use a high quality bungee rebounder and adjust the bungee strength to suit and respect your physical complaints. As well as this, you must ensure that your rebounder is certified in quality. Bellicon rebounders are completely back-friendly, being awarded as a true low impact rebounder; allowing your muscles to react before you experience any overloading or pressure on your joints.
Stress and burnout – stress can be a huge contributing factor for weight gain. This is because when you are stressed, your stress hormone (cortisol) rises drastically, which can cause overeating. Not only does rebounding work towards actively burning calories, but it also helps to beat the stress that may be causing you to gain weight in the first place.
How does rebounding support weight loss?
With the above benefits in mind, rebounding can, of course, have a direct impact on your weight loss. We’re aware that intense exercise is not suitable for everyone, and rebounding provides a low-impact alternative. Rebounding is ideal for anyone suffering from osteoporosis, osteoarthritis, back pain, allergies, and diabetes due to the soft landing of the trampoline.
However, do not be fooled – whilst it is considered a lower-impact exercise option, you can still burn some serious calories while rebounding!
Thirty minutes a day of varying mini trampoline exercises is all it takes for you to see some great results. The exercises, whilst low impact, will get your blood pumping to burn those extra calories.
Also, there’s no denying that rebounding is great fun. When you enjoy your workouts, you’ll be far more likely to get your trampoline out every day for some more bouncing fun.
Which muscles does rebounding use?
A question many people have regarding rebounding and weight loss is what muscles are being used and targeted when bouncing on a mini fitness trampoline. Rebounding engages all 365 muscles in your body which is especially great for training the smallest inner muscles which are so important for keeping an upright posture and staying healthy. Due to the training with gravity and the constant flexing and total relaxation with every bounce, the muscles work in an eccentric manner which is one of the most effective ways to train your muscles.
Luckily, when you choose to do your cardiovascular exercises on a fitness trampoline, you’re engaging key muscles including:
Abdominal muscles – this is because you must engage your core to keep your balance and stability as you bounce.
Leg muscles – this is an obvious one. Rebounding utilises thigh muscles and calves, helping to tone and sculpt your legs.
Buttocks – in many rebounding workouts, you must engage your glutes in order to perform the moves correctly and get the most out of your workout.
Deep back muscles – again, these muscles are engaged to ensure you remain balances as you bounce and are key to ensuring a great posture as you work out.
Arm muscles – this is particularly the case when you swing, punch, or lift your arms during your trampoline workout
With so many muscles being used, rebounding offers a fantastic full-body workout, engaging key muscles to aid towards weight loss.
Which muscles does running Use?
Similarly, running engages some key muscles, with a particular focus on the different muscles in the legs:
Glutes – these muscles are used to propel you forward and help you to run faster.
Quadriceps – these four long muscles located on the front of your thigh are used to extend your knee and propel you forwards.
Hamstrings - They’re responsible for hip extension and knee flexion. The hamstrings also help with thigh extension as you move your upper leg backward.
Calf muscles - You use these muscles each time you push off and raise your leg to propel forward.
Core muscles – a strong and stable core is the foundation of maintaining a proper posture
Hip flexors – the hip flexors help with pelvic and spinal stabilization.
Depending on your preferred style of running, whether its uphill, downhill, field or track, your body will engage different muscles to cope with the terrain you’re running on and support your form.
What are the potential disadvantages of running?
Whilst running offers a huge range of physical and mental health benefits, it can come with some disadvantages. We’ve listed some of the main disadvantages below:
Overuse injuries – unfortunately, running can result in overuse injuries. These range from Achilles tendinitis, plantar fasciitis, shin splints and stress fractures. Training for long distances, ignoring rest days, and running through pain contributes to these injuries.
Muscle strains and tears – for many people starting out with running, they go too hard too soon. This can result in key muscles in your legs being pulled, strained and damaged. This includes pulled hamstrings, an injury with a long recovery time and often very long-lasting affects.
Heavy impact on joints – runners often like to run on hard ground including roads and pavements. However, this can result in a shock that amounts to nearly five times your weight travels up your legs. This can place a heavy impact on your joints, including your knees and ankles.
Is Rebounding Better than Running?
So, is rebounding better than running? Whilst running is of course a fantastic form of cardiovascular exercise and can be incredibly rewarding, research shows rebounding is better than running for cardio and weight loss.
In fact, it has been proven that rebounding exercise is twice as effective at improving aerobic fitness and 50% more efficient at burning fat than running.
This is because whilst you are rebounding, your body is experiencing bending, running, and jumping movements which results in increased energy expenditure compared to the cyclical movements of running.
However, we don’t want to discourage anyone from running! Getting out into the great outdoors and breathing in some fresh air as you stretch your legs is an enjoyable form of exercise for many, and still delivers fantastic results on both the body and the mind.
The best outcome is when you combine both forms of exercise – you can even run on a rebounder!
Remember, it is always recommended to combine exercises such as running and rebounding with healthy eating to see the best results.
There are many things you can do to ensure you’re getting the most out of rebounding. For example, bellicon® rebounders are fully customisable to ensure they are perfectly suited to your preferences and physical concerns, as well as helping you to experience the best benefits.
If you want your rebounder to last you a lifetime, make sure you’re looking for the highest quality products with German production.
Did you know that we also offer an online video platform with hundreds of weight loss programs? Make sure to check this out and inject some much-needed fun into your weight loss journey whilst enjoying amazing results.
Are you interested in adding rebounding to your workout routine?
Are you interested in the weight loss benefits from rebounding, as well as any other health and fitness benefits it can offer? If so, please get in touch with our friendly and helpful team for more information. We will be able to help you make an informed decision on which bellicon® model is the right one for you.
We are also proud to announce that we have been awarded by Women’s Running UK for our bellicon® rebounder, coming in first for Best Home Workout kit.