A simple blog about seeking the Lord, savoring life and joyfully serving my family.


Friday, February 6, 2015

Toned in Ten Day 1: Rebounding

Thank you for stopping by! Today's post is part of my ten day series, Ten Ways to Tone Up in Ten Days. The focus is to strengthen our arms and get our postpartum abs back in shape. We also will focus on eliminating the appearance of cellulite brought on by those sweet little pregnancy hormones. I know this can be accomplished based on my success after my other three babies so let's get to work :)
 

 
Toned in Ten Day 1: Rebounding

1.Rebounding (Mini-Trampoline).
This is the mini trampoline I purchased from Amazon 5 years ago and it has held up well (not an affiliate link).
Rebounding attacks cellulite in two ways. The first is that rebounding jars toxins trapped in fat cells that intensify the appearance of cellulite by re-priming the lymphatic system. It is very important to drink plenty of water after your workout in order to flush these toxins out of your body thus reducing the appearance of cellulite.  The second way rebounding eliminates the appearance of cellulite is that it is a low impact cardiovascular exercise which actually shrinks fat cells.  There are a vast number of reasons why rebounding is superior to other forms of exercise, even running. NASA has concluded that “Rebound Exercise is the most efficient, effective form of exercise yet devised by man.”

NASA study on the benefits of rebounding.

NASA STUDY
This study was conducted in order to provide NASA's astronauts with the most effective exercise program to reverse the Osteoporosis which occurred in as little as 2 weeks in space (where 15% of bone mass was lost). Studies conclude that rebounding achieves a total body workout which challenges core muscles, quickly builds muscle and bone density and reduces joint stress by 80%. Metabolism and fat loss are increased. Oxygen uptake improves along with more calories burned per minute. Workout and rehab time are decreased. 
    
Please note that if you are new to rebounding you may perform the "jumps" without letting your feet leave the trampoline. Keep your feet hip length apart, shoulders back and down (try to imagine holding a pencil between your shoulder blades). Abs should be engaged (I pretend I am pulling my belly button in towards my spine).

Here is a simple routine that should all be performed on your rebounder/trampoline:
Walk/Jog:

Warm up by walking or jogging in place for 2 minutes.

Jump:
Slowly begin to bounce, keeping your feet in contact with the trampoline. As you begin to feel comfortable you may increase the intensity and add little jumps. Jump for or bounce for 1-2 minutes.
 
Walk/Jog:
Cool down by walking or jogging in place for 1-2 minutes.
 
Sprint:
Pump your legs and arms at the highest intensity for 1-2 minutes.
 
Walk/Jog:
Cool down by walking or jogging in place for 1 -2 minutes.
 
Hop Twist:
Reach your arms up toward the sky and twist your torso and hips as you jump.
 
Walk/Jog:
Cool down by walking or jogging in place for 1-2 minutes.
 
Repeat.
 
You could always make this super easy by alternating bouncing, jumping, jogging and sprinting while you throw on a Veggie Tales or your favorite podcast. I will likely be doing this while helping my children do their math assignment on the computer. Listen to your body and don't overexert yourself.

Hebrews 12:12-13
12 Therefore, strengthen the hands that are weak and the knees that are feeble, 13 and make straight paths for your feet, so that the limb which is lame may not be put out of joint, but rather be healed.

Remember to discuss these things with your physician if you are starting a new exercise/diet program :)
Please join me tomorrow for day two, Cran-Water.



Grace and peace,
Adoring Family

This post linked at
Christian Mommy Blogger
 
Graced Simplicity
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