Researchers who studied the effects of rebound exercise on fitness have concluded that the intensity of rebound exercise elicited only minimal improvements in fitness. This study determined how the addition of arm pumping with hand-held weights (HHW) would increase exercise intensity while rebounding.
Fifteen male subjects (20 to 43 years) ran in place on a mini-trampoline at a stride frequency of 120 foot strikes per minute, with the sole of the foot 15 cm above the rebounder rim. Oxygen uptake (VO2) and heart rate (HR) were measured while rebounding alone, and also while pumping 0.45 kg, 0.91 kg, and 1.36 kg HHW to heights of 61 and 91 cm.
All combinations of weights and pumping levels resulted in significantly (P <.05) higher VO2 and HR than rebounding alone. The estimated mean increase in VO2 was 3.2 mL/kg/min when the weight was increased from 0.91 kg to 1.36 kg at the 91 cm pumping height. The corresponding HR increase was 10.1 bpm. Similarly, when 1.36 kg weights were pumped at 91 cm instead of 61 cm, the mean increase in VO2 and HR was 6.2 mL/kg/min and 11.4 bpm, respectively.
The addition of HHW exercise to rebounding substantially increases exercise intensity. Because rebounding without weights results in a relatively low intensity, the addition of HHW should be considered in the use of rebounding for cardiovascular training.