A catalogue of various inversion table exercises

While the inversion table is a great tool for treating back pain and improving overall health, many of you would be pleasantly surprised to learn that it can also serve as a useful exercise machine. You can perform several exercises with the inversion table that are just great for increasing overall muscle and strength. However, one of the key areas that the inversion table can target and strengthen is the core. Hanging upside down provides the perfect opportunity for working with the core since gravity provides all the weight needed.

For many people, the inversion table can provide the perfect foundation to build a strong core, strong legs and a strong and healthy back.  The principle of progressive overload will apply here as with anywhere else, so as you start getting stronger, you will find that you can increase the angle of inversion and move up to a more fulfilling workout. In this article, we will  present some of the best and most useful inversion table exercises that you can practice to improve strength, muscle tone and general health and well being.

inversion table

Stretching Exercises

It is always a good to stretch your body on a regular basis, either as part of a workout routine or separately. With the inversion table you can target and stretch all those areas of the back, chest, shoulders, arms and neck that are otherwise difficult to get to. A good way to stretch your torso and middle as well as upper back, is to stretch your arms out forward and rotate from the hips. You could also cross your arms over chest, one at a time to grip the opposite handle to apply a deeper stretch in the shoulder. Do these stretches as frequently as you wish, but no more than twice daily and you will achieve a good level of flexibility to perform daily tasks and even improve the efficiency with which you exercise.

Complete Stretches

As with anything, you should always start small and work your way up to more complex moves. That way there is lesser risk of injury and harm. These complete inversion stretches are a step up from the stretches that we mentioned in the previous section. It is extremely important to listen to your body and only to advance with more complex stretches and movements once you have build up adequate strength and flexibility. If you feel that your body is ready, then you can proceed with the following stretches.

Inverted Squats: Inversion tables are great for exercising your legs – so take advantage of it. To start, you should put each hand on the bottom of the inversion frame and bend your knees. Next, slowly start to press down and lift your torso upwards.

Inversion Table Stretching: Perform the exercises that we mentioned on top for stretching both the upper and lower body. Once you can perform both the partial as well as complete stretches, you will notice a significant difference in your performance and strength.

Reduce Your Risk Of Heart Disease With Trampolines

Do you know trampolines exercises also help in avoiding heart-related problems? Do you know you can protect yourself from heart diseases by performing exercises on trampolines? Certainly, trampolines help in availing all these things.In addition to burning calories and improving the cardiovascular system, you can also lower your blood pressure by performing exercises on trampolines. By performing jumping and rebounding on trampolines, you can strengthen your tendons, ligaments and enhance the lymphatic circulation. You can also improve functioning of your respiratory organs and avoid various heart problems. This article particularly explains how Trampolines exercises help in reducing the heart disease.

Heart Disease With Trampolines

What is the Problem of Hypertension?

When the blood pressure of a person increases, the condition is known as hypertension. Many factors or things lead to the increase in blood pressure. Congenital or hereditary issues are the most common factors that cause hypertension. If you keep on eating processed/fast foods that contain high calories and high sodium, you will surely develop hypertension. People who drink too much alcohol or engage in smoking activities also develop experience hypertension or problem of higher blood pressure. No matter, there is no particular medicine or recipe for treating hypertension. But, you can surely minimize or avoid this problem by changing your lifestyle. By performing some physical activities especially aerobic exercises, you can easily protect yourself from hypertension. Like other physical exercises, trampoline exercises also help in improving blood or lymphatic circulation and avoid harmful disorders like blood clots. People of all ages can acquire benefits and reduce their risk of heart diseases.

Exercise Duration for Protecting The Heart Diseases

Most people ask how much physical activity or cardiovascular exercise is important for protecting the heart-related diseases. Well, we do have an answer for this question. According to professionals, you should perform any low-intensity cardiovascular exercises for at least 2 and half hours. And if you are selecting, high-intensity or vigorous exercise, you need to focus on that for around 80 minutes. Some different studies do provide different results. But, if you seriously want to protect your heart, you need to work for this much time. Another study exclaimed that people who perform the combination of exercises for around 30 minutes, cut their risk of heart attack or heart failure by 10%. Even for trampoline exercises, you need to set a specific duration or time for acquiring different health benefits.

How does Rebounding help in Avoiding Heart Diseases?

It is a wonderful idea for performing rebounding on trampolines. During rebounding, the gravitational force is increased, and heart rate is also increased. Due to improved heart rate, different body parts get extra oxygen or energy. You can enhance your blood circulation system and cardiovascular system with the help of trampolines. In fact, an overall efficiency is also improved by performing rebounding and jumping exercises on trampolines. Through the contraction and relaxation activities, you can avoid various life-threatening heart diseases.

Are There Any Risks Associated With Rebounding Exercises?

If you perform rebounding and other exercises on rebounding without your doctor consent, you can develop several problems. You must not perform trampoline exercises if your blood pressure is more than 170/100. If you try to work on your heart rate in this condition, you can degrade your cardiac problems. Not only that, but you can also face poor blood circulation and other blood problems by performing these activities. Therefore, it is essential to talk with your doctor before performing exercises on trampolines. Follow some precautions on trampolines for avoiding heart-related problems and blood clotting problems:

  • You should perform cardio or trampoline exercises for 4-5 times every week
  • You must not try to put extra effort on your different body muscles
  • You should first perform jumping or rebounding at a steady speed. And once you have achieved better results, you can enhance your speed.

Wrapping Up

Trampoline exercises also help in reducing the risk of heart-related diseases. Trampoline exercises involve lower and upper body parts and increase the heart or blood rate. After eliminating your habit of eating fast/processed foods, you should try performing physical exercises. By performing rebounding on the trampoline for at about 15 minutes, you can elevate your heart rate and provide higher oxygen to various body parts. The functioning of the circulatory and respiratory system is increased, and risk of heart-related problems is decreased. Well, you must not perform rebounding exercises, if your blood pressure is higher than 170/100. Before performing exercises on trampolines, you must know about your heart rate and blood pressure. If you perform trampoline exercises with specific precautions, you will definitely reduce your risk of heart attack and heart failure.