Rebounding - Possibly the Perfect Exercise!

It’s fun, it’s easy, and it’s safe for almost anybody of any age… It’s quoted by NASA as “the most efficient and effective exercise yet devised by man”, and you can do it at home whilst watching TV! What is it? Rebounding!

What Is Rebounding?

Put simply – bouncing on a mini trampoline. Unlike regular trampolining, the aim isn’t to bounce high or perform gymnastic tricks, but to perform a series of small, controlled movements.

Benefits of Rebounding

Rebounding offers an exercise that can be adjusted to your fitness level, is easy on your joints and back, and can be done in your home at your convenience while providing a safe, gentle low-impact workout. Studies show that jogging or rebounding on a trampoline will burn more calories than traditional jogging.

Exercising on a trampoline can also help with weight loss, strengthen your heart, improve your circulation, stimulate the flow in your lymphatic system, revitalize vision, help slow the effects of aging and reduce stress.

Plus, unlike many other aerobic activities, rebounding places no strain on the joints of your body.

Who Can use a rebounder?

Rebounders are suitable for everyone - in fact, this is one of the reasons why rebounders are such sound investments!  The whole family is able to benefit from rebounding, from toddlers to grandparents.  Many rebounders come with stabilisers which can help when you first start rebounding or if you are rebounding as part of a course of physiotherapy.

Starting out

It is really easy to start rebounding on a mini trampoline.  No particular specific instructions or courses are required and most rebounders come with ample guidance and often supporting exercise videos. 

As a rough guide, start by testing the water with small steps and bounces.  Once you feel more comfortable you can enable your body to bounce higher and higher away from the mat.  If you are beginning a new fitness regime with a rebounder it is important not to overdo it on your first few sessions.  Start with light rebounding for 4-5 minutes and slowly build up your time. 

How it works:

Rebounding is a zero-impact aerobic exercise that improves blood circulation and increases the capacity of both the heart and lungs. With regular rebounding the resting heart rate can decline 10 beats per minute, which means 5,000 fewer heartbeats in a single night's sleep.

The rebounding motion stimulates all internal organs, moves the cerebral-spinal fluid, aqueous fluid within the eyes (many people claim improved eyesight), and does wonders for the intestines. All cells in the body become stronger in response to the increased G force during rebounding, and this cellular exercise results in the self-propelled immune cells being up to 5 times more active. The job description of these cells includes eating viruses, bacteria and even cancer cells, so it is good that they be active. This exercise directly strengthens the immune system. 

The most beautiful motion will be that which accomplishes the greatest results with the least effort.
- Plato

Rebounding offers a less stressful means of reducing body fat and simultaneously firming body tissues.

It increases the lymphatic system's circulation (the body's waste removal system), ultimately improving the efficiency of the immune system.

It increases bone density because it actually strengthens the skeleton. which makes it a great exercise for preventing osteoporosis.

Because of the increase in lymphatic system circulation, it also works to tone and tighten the skin – like giving yourself a facial.

Rebounding also cleanses cells because the lymphatic system is activated by this type of activity; the cells are constantly being flushed of metabolic waste and saturated with oxygen, nutrients, enzymes etc. The rate of diffusion of water through cell membranes is increased because rebounding activates one way valves in the veins of the lymphatic system. When pressure is below the valves, the valves open (during acceleration, or as you are rising upward on the bounce). When pressure is above the valves, they stay closed (deceleration).

Some of the Benefits of Rebounding:

• 68% more efficient than jogging (NASA, Journal of Applied Physiology 49(5): 881-887)

• Fights fatigue by strengthening the glandular system to increase the capabilities of the thyroid gland, the pituitary gland and the adrenals.

• Rebounding has a natural analgesic effect on the body which helps to relieve joints and pain in the neck, back, and head through the increase of circulation and oxygen flow.

• Conditions and strengthens the heart which allows the resting heart to beat less often. This in turn sends a stronger surge of blood through the veins.

• It provides an extremely effective 'no impact' exercise - especially important for those with less mobility or undergoing rehabilitation.

• Rebounding has been found to lower elevated cholesterol and triglyceride levels

• It increases metabolism which assists the body in burning more calories.

• One of the primary causes of aging is the declining performance of the heart and circulatory system. Rebounding is incredibly effective in increasing the performance of both the heart and the circulatory system and thus slows the aging process.

• Rebounding specifically stimulates the flow of lymph fluid through the lymphatic system. The change in gravitational forces allows for greater blood flow and this increases the amount of waste and toxins flushed from the body. Rebounding can increase lymph flow by up to 15%!

• Rebounding has also been found to enhance digestion, relaxation, sleep patterns, nerve impulses and muscle fiber.

• Blood pressure can be significantly reduced by rebounding. This is achieved by boosting the muscle tone of the middle arterial muscles and the improvements to the circulatory system.

• Improves co-ordination and balance

• Reduces stress and tension

• Improves muscle tone (particularly legs, thighs, hips, abdomen and arms)

• Increases energy and vitality

• Fits in with your lifestyle

And it is great fun too!!!

Buying A Rebounder

It's the old adage - you get what you pay for... inexpensive models can be stiff and don’t offer adequate cushioning and support.

Invest in a quality rebounder, which boasts:

• A stable 6 leg design - cheaper 4 leg models are known to topple over

• Unscrewable legs – for easy storage

• A solid spring system – to ensure adequate support for your joints

• A non-slip mat – for those trickier manoeuvres!