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- The American Council on Exercise: What is High Intensity Interval Training (HIIT) and What Are The Benefits?
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High-Intensity Interval Training With Urban Rebounding
Indulge your inner child with a workout that encourages you to bounce and play. Urban Rebounding is cardiovascular exercise on a trampoline based platform. The platform folds into a quarter of its size for easy storage. The Urban Rebounder also is available with a stability bar for added balance during the exercises.
Some fitness centers offer Urban Rebounding classes, so if you have never tried jumping exercises, a class can provide proper form and technique training. If you currently use an Urban Rebounder and are searching for an exercise option to increase your workout's intensity, your solution may come from using high intensity intervals.
High-intensity interval training is a cardiovascular training style that alternates intense periods of exercise with periods of a more comfortable exercise pace. According to the American Council on Exercise, HIIT improves the way your body uses glucose and fat for fuel during the moments of exercise intensity.
Choose your high-intensity intervals based on your perceived level of exertion. Although the classic rate of perceived exertion or RPE scale is the Borg Scale — which is a 1-20 scale — for your purposes here, you can use a one to 10 numerical reference for your exertion level. Level one would equal sitting on your couch and reading a book and level 10 would equal sprinting up a large hill.
During your Urban Rebounding exercise, your high intervals should equal an intensity level of seven or eight, which equals a feeling of heavy exertion. You can jump, run, twist, cross country ski or do jumping jacks on the apparatus to achieve this work level.
To incorporate HIIT into your Urban Rebounding workout, begin with three to five minutes of a warm-up bounce at an RPE of no more than five. After five minutes, begin your intensity interval by increasing the speed of your bounce to an exertion level of seven for one minute and then returning to a comfortable bounce for two or three minutes.
During your next minute of intensity bouncing, add an overhead arm press to further increase your heart rate and your exertion level to a seven or eight. Continue alternating this one-minute intensity to two- or three-minute recovery pattern as you progress through your workout session.
To vary your intervals, play with the ratios of work to recovery. You might even get to the fitness level where you perform one minute at a high intensity and rest for just one minute before ramping up again.
Explore In Depth
A mother of two and passionate fitness presenter, Lisa M. Wolfe had her first fitness article published in 2001. She is the author of six fitness books and holds an Associate of Arts in exercise science from Oakland Community College. When not writing, Wolfe is hula-hooping, kayaking, walking or cycling.