Rebounder to get fit but its hurting big time!

lavenderlady

Marmite I would so would have wanted to have that odd cigarette with you, only I would have inhaled! The family tell me to just go outside and take deep breaths but its not the same and a person who has never smoked does not understand the feeling of 'release' when taking a few moments alone to smoke.

As for eating more, well my weight has already crept up over the last few years. Nearly two stone. I'm not 'fat' as such, i'm a 12 to 14 but I have body fat of 38% which is massive! I carry it on my middle so not good.

Hopefully I will feel refreshed tomorrow and I'll be off bouncing again. Gotta keep it up as has already been mentioned!

marmiterulesok

I hope that your aches and pains have gone by tomorrow.

You sound very determined that smoking is over,but can't you get free help on the NHS?Might be worth looking into.

You might find you eat more bacause you can taste food better,or eating replaces smoking or simply because of an increased appetite-cigarettes suppress your appetite.Have you tried chewing gum?

The benefits to your general health from stopping smoking far outway being overweight.There are no benefits to your health comes from smoking.It 's a killer.Just say to yourself:'I won't smoke today' and say that every day.Believe me,I've been there.It's the only way,a day at a time.

Good luck and let me know how it goes!

lavenderlady

Thanks Marmite, good to see an ex-smoker so positive about keeping off the dreaded weed.

I've ended up doing nothing today :mad: So hopefully I'll feel better tomorrow.

I've been reading about lymph drainage and weight loss and most of the sites recommend bouncing on an exercise ball or a rebounder. However there are lots of warnings about using cheap rebounders that can jar the back.

I'm going to continue with my rebounding. Hopefully I will start to see/feel results that will give me a more positive outlook.

I'm fed up of feeling tired and stressed every day. I need to let off some steam!

Thanks again everyone. :beer:

Savvy_Sue

Out of interest, do you have any sites for suggesting an exercise programme on the rebounder? I have one I've not used, and couldn't find anything when I looked aeons ago, but would be interested in what others have found!

lavenderlady

Savvy_Sue wrote: »

Out of interest, do you have any sites for suggesting an exercise programme on the rebounder? I have one I've not used, and couldn't find anything when I looked aeons ago, but would be interested in what others have found!

Sue I recommend you look at qibounding.tv (I'm sure thats right but google it and her name is sylvia) Its a lady who knows her stuff and every Friday she does a new video with hints and tips and moves to try. Its not an actual fixed programme but I've found it incredibly helpful and i've learnt such a lot.

I don't like a lot of the websites as they go on about how their rebounder is better and pull down the competition. Sylvia does recommend the ones she sells but she never speaks badly of other companies. I have no connections with her (its an american website) but she gives so much advice for free.

My pain has actually almost gone now so I feel ready to jump around again tomorrow. I'll be careful this time though. I can't believe that having fun could have worked my muscles so hard. I can see me actually sticking to this exercise routine!

jenniewb

Well, I think everyone has already said it! But thought I'd add my own tuppence worth!

1. Always always always warm up. Allow at least 5 mins and 10 if possible. Start of with mild walking (not on the re-bounder) then after a few mins maybe try lifting your legs so your knees touch your opposite elbow (do this one knee at a time!) but the trick is to lift your knees as high as they can go without toppoling over. Aim for 15 of these on each side, this will help your body adjust to the flexibility. When you get really good, you can test yourself to see how fast you can do these.

2. Always always always cool down! When you exercise, one of the things that happen is that you use your muscles more then normal. When this happens, your muscles produce something called lactic acid. This is a waste product- you don't want it in your muscles as it hurts. Your body does a good job of getting rid of this via your circulation- blood pumps through the muscles and gets rid of the lactic acid. As long as your exercising, your producing this chemical. Thing is, if you suddenly stop, your body doesn't suddenly stop producing the lactic acid. It carries on doing so, only now your not moving, much of the lactic acid is stuck in your muscles. This can cause pain the next day, its not the only cause of DOMS (delayed onset muscle soreness) but it can be one reason which is why its important to cool down- similar to your warm up only the focus is on slowing down rather then speeding up.

3. Stretch! I know you say you stretched afterwards- which is fantastic. But do read up on stretches- youtube is great (just check for bonafide trainers as its so very easy to stretch incorrectly and cause yourself pain and injury). I find that I need to hold a position for upwards of 40 seconds. I think stretching works when you find a position, hold the stretch as fat as you can and wait until it 'gives'. This is when I know the position has been held long enough. It does vary person to person, stretch to stretch and I have even seen several reports which say holding each position for 2 whole minutes recommended! Don't forget if your doing something as thorough as bouncing that you need to stretch everywhere: your back, your abs, your calves, arms, neck.... everywhere!

4. Drink well. For every hour of exercise its advised to take in 500mls of plain water but its not wrong to drink more.

5. Rest well. Resting is when your muscles build, exercise is when you tear them down. This cycle is how you become fitter. If you don't rest, your body wont have a chance to become stronger.

Its not wrong for your body to take 2 weeks to repair from DOMS and there is nothing to worry about if this does happen. I know the rebounder is soft and it may not seem like hard impact exercise but it is, it is very hard on your joints and this is very important to bear in mind.

And a sports bra is very much needed! Even if you are an A cup. Go to the Shock Absorber website if you need more of an explaination of that

lavenderlady

Thank you so much for taking the time to write all that Jennie, I will follow it for sure.

I thought my back was much better this morning but on about my third bounce the pain came back :mad: so I've stopped again.

I only stretched my arms and legs, they are great! Apart from the pain in my back I have aching around my collarbone which i'm putting down to the lymph getting a workout for the first time in years. Also this morning the bottoms of my feet and ankles feel achey. The point i'm making is that something I enjoyed doing and caused me to not even to break into a sweat must be so powerful to have these side effects. Why isn't everyone doing rebounding?

I have read that the cheaper rebounders can be less effective and actually 'jar' your body about. I ordered a good quality one with my birthday money a few days ago so i'm hoping to try that out and see if there is a difference.... when my blumming back stops hurting!

So, yes I was silly and didn't realise just how much I was doing. But the other side to this story is that as I enjoyed myself and didn't feel like I was exercising, then I think i've found something I can stick with.

loopylou121

Lavenderlady, I'm intrigued about the 'couple of sites who say its (trampolining) very over-rated and not that good for weight loss and health'. If you get a minute I'd appreciate knowing what those websites are so that I can look into them. We are hoping as a company to commission some research soon into the specific health benefits of trampolining. In the meantime, here is a routine which I follow and might be of help to you to give you a structure:

[FONT=Arial, sans-serif]WARM-UP BOUNCE – Stand in the centre of the trampoline with your feet slightly apart. This will be your basic starting stance for all exercises. Without lifting your feet off the trampoline lightly bounce. Use this as your warm-up.[/FONT]


[FONT=Arial, sans-serif]JUMPING BOUNCE – Then lift your feet off the trampoline and increase the height of your bounce as your become more comfortable.[/FONT]


[FONT=Arial, sans-serif]BASIC JOG – Alternately lift each foot an inch or two off the trampoline and move your arms as you would while jogging.[/FONT]


[FONT=Arial, sans-serif]BASIC WALK – This is a good cool-down exercise. Alternately lift your heels but not your toes off the trampoline. Swing your arms as you would while walking.[/FONT]


[FONT=Arial, sans-serif]HEEL-TOE BOUNCE - This is a more advanced exercise which involves bringing your left foot forward during the bounce and touching your heel to the surface. Briefly raise your left arm up in front of you as your heel touches the surface. Repeat this for the right foot. [/FONT]


[FONT=Arial, sans-serif]JUMPING JACK BOUNCE – This is another advanced exercise. As you bounce up, spread your feet apart and bring your hands over your head. [/FONT]


[FONT=Arial, sans-serif]WAIST TWISTS – Twist your body from side-to-side at the waist as you bounce, making sure your feet are close together as you leave the mat. Leave your hands on your hips or swing them for more of a workout.[/FONT]

lavenderlady

Lou thank you for that, I shall incorporate those exercises into my routine. At the moment i'm just jumping about madly with no structure lol.

I will be pleased to supply the info that suggests trampolining/rebounding isn't that good. In fact I would love to hear what you make of it as I'm keen to know more about the sport. I also read that the NASA report has been blown out of proportion and they don't actually use rebounders, they just said they were ok.

Can you give me a little time to locate these reports as I must have looked at a hundred websites over the last few days. They must be in my history somewhere. I will post them when I find them again.

Back soon...

lavenderlady

Well I'm having trouble finding it and now my lovely new rebounder has just arrived so I'm going to have a bit of fun putting it up, just a pity I wont be jumping on it today.

Anyway, the website said something like: Trampolining tests on women who bounced daily showed only a small decrease in weight loss. Even though their heart rates rose considerably, it seems that the trampoline was doing most of the work and the heart rate rise was just as a consequence of working against this pressure. It also said that there were not really many health benefits recorded during the trials.

They are my words so I may be off a bit but thats the gist of it.

However when I take into account my back pain and my aches, I know it did something big to my body!

I'll have another look later for the report and if you find it could you post it so I can have another read.

Thanks again