Rebounding

There is one exercise that stands apart from almost any other. It is an exercise that is used by athletes to help train for competitive sports, including the Olympics; and is used in rehabilitation centers for those suffering from injuries and disabilities.

It is one of the few exercises that can be used by anyone of any age and ability; and the only exercise that strengthens and cleanses every cell in your body at the same time. It uses the three natural forces mentioned in Albert Einstein’s theory of gravity (gravity, acceleration, and deceleration) in one of the most effective ways known. This exercise is rebounding.

What is rebounding?

Rebounding, also known as rebound exercise, is a type of exercise performed by jumping on an elastic, springy surface of a biomechanical device known as a “rebounder.”

What is a rebounder?

The rebounder is a descendant from regular sports or athletic trampolines and are often referred to as a “mini-trampoline” or “fitness trampoline.” However, they differ in structure and purpose. Unlike when using a trampoline, the purpose of the rebounder is not to perform gymnastic tricks, but a series of small, controlled movements.

Rebounders are typically round, and 3 to 4 feet in diameter, while outdoor trampolines are typically between 7 1/2 and 16 feet.

A rebounder is generally comprised of a round elevated rim or frame supported by 6 legs between 8 and 14 inches long. The frame is attached to a mat (the springy surface) by an elastic element, such as springs or bungee bands.

The springs usually have a cover for safety. Rebounders are often used in homes due to their smaller, more convenient sizes, and can also be found in health clubs and sports clubs.

How does rebounding work?

To use a rebounder, you simply have to bounce on it. You can do this by sitting, by gently bouncing without letting your feet lift from the mat, or by jogging in place, or dancing, or other type of movement.

The act of bouncing results in the following actions: an acceleration action as you bounce upwards, a split-second weightless pause at the top, a deceleration at an increased G-Force, and impact on the mat before you repeat.

These actions make use of three main natural forces: gravity, acceleration, and deceleration. Rebounding creates an increased g-force resistance (gravitational load).

All types of exercises involve the opposition of gravity, including walking, running, swimming, weight lifting, etc. They also involve two other forces, acceleration (starting) and deceleration (stopping). The body adapts to these different stresses exerted on it and every cell is strengthened and the lymphatic system is flushed out.

In most exercises, these forces are experienced on a horizontal plane, while in rebounding, the forces occur on the same vertical plane, or in the direction of gravity. The g-force is what gives rebounding all of its benefits.

The combination of forces (acceleration, deceleration and gravity) creates an increase in g-force, which, when at the bottom of a bounce on a rebounder, can result in your cells experiencing a force that is equal to around twice your body’s weight, also known as 2 G forces.

The “g” indicates the unit of gravity, while the number refers to your body’s weight. For example, 3 G would mean 3 times your body’s weight in gravity. This results in a gentle squeezing of the cells at the bottom of each bounce, which pulls out toxins and stimulates them to become stronger.

What sets the rebounder apart from most exercises is that it is low impact due to the elastic nature of the jumping surface, which absorbs 85% of the shock of the bounce. When running, the foot and leg absorb much of the force. When jumping on a rebounder, the force is almost identical at the ankle, back, and forehead. The entire body is exercised without excess pressure on joints or any particular area.

What are the benefits of rebounding?

The health benefits of rebounding can be separated into two main areas: overall physical benefits and lymphatic flush.

Every time you bounce on a rebounder, it acts as a sort of “weight-lifting” or “weight-bearing” exercise for each cell. Cells weigh more as the body comes down. When you jump up and down, a loaded force is placed on each cell on the down bounce, and the cells adapt to support the extra weight by getting stronger.

The increased weight supported by the skeletal system helps increase bone mass. The g-force and rhythmic, low-impact activity helps massage and strengthen internal organs. Rebounding also allows muscles to go through a full range of motion at equal force.

Rebounding offers a number of other health benefits. It helps:

Improve circulation, coordination, and balance
Lower cholesterol levels
Reduce stress and tension
Increase energy and vitality
Boost the immune system
Strengthen internal organs, arteries, veins, bones, and muscles
Improve muscle tone (particularly legs, thighs, hips, abdomen and arms)

In addition, it helps:

Increase the capacity of heart and lungs
Protect joints from chronic fatigue and impact
Circulate more oxygen to tissue
Reduce the height to which the arterial pressures rise during exertion
Lessen the time during which blood pressure remains abnormal after severe activity
Assist in the rehabilitation of existing heart problems by providing gentle, low impact circulation
Gradually improve resting metabolic rate so that more calories are burned for hours after exercise
Lower resting rate
Promote tissue repair; improves nerve impulses to and from the brain and transmission of nerve impulses and responsiveness of the muscle fibres
Improve mental processes such as learning and processing
Enhance digestion and elimination processes

Rebounding strengthens the musculoskeletal system, increases bone mass, and provides the greatest change in pressure with the least amount of body effort.

Studies have shown that rebounding on a quality rebounder burns 11 times more calories than walking, 5 times more than swimming, and 3 times more than jogging or aerobics (1).

Another major health benefit of rebounding is its ability to flush out the lymphatic system. The lymphatic system is a network of tissues and organs that perform a variety of functions. The system consists of one-way valves that run in a vertical direction in the body.

One of these crucial functions is to bathe the cells in interstitial fluid and carry foreign invaders, such as bacteria, or “cellular sewage” away from the tissues to the blood, where it can be filtered by the liver and kidneys. There is 3 to 4 times as much lymph as blood in the body.

Unlike blood, the lymphatic system has no pump. It’s movement is dependent on the actions of skeletal, muscle and breathing contractions.

The different stages of rebounding (bouncing upward, the weightless pause at the top, the descent, and impact on the mat) have different effects on the lymphatic system; each one crucial for health.

During the upward bounce, the one-way valves in the lymph veins are closed. Toxins are loosened from the cells and nutrients are passed from lymph to cell.

After the split-second weightlessness is experienced at the top of the bounce and the body comes down, the fluid in the lymph veins begins to flow up, opening the valves. This allows the lymph to flow, pulling toxins out and away from the cells to be eliminated.

At the bottom, gravity closes the valves before the process begins again with the next bounce. The deceleration causes poisons and toxins to be squeezed out from between the cells into the lymph.

The improved flow of the lymphatic system benefits the body’s immune system and helps fight disease as well as helps eliminate antigens, bacteria, and toxins. Furthermore, when the lymphatic system is flushed, it results in more white blood cells. Rebounding is one of the only exercises that strengthens every organ and cell in your body, from the inner organs to the skin.

What types of exercises can I do on a rebounder?

A variety of different routines and techniques can be done on a rebounder, and can be performed by anyone of any age and ability, including pregnant women, paraplegics, and those with joint problems. For those unable to stand, they can perform a sitting bounce, or use stabilizing bars.

The different types of bounces can be grouped into four main types: health bounce, strength bounce, aerobic bounce, and sitting bounce.

The health bounce involves standing on the rebounder with your feet shoulder-width apart and gently bouncing up and down without your feet leaving the mat. It is this bounce that helps give the proper flush of the lymphatic system. 2 minutes of health bouncing is all the time it takes to completely flush out the entire lymphatic system and increase white blood cells. To keep the lymphatic system flushed out and to boost the immune system, you can do the health bounce for a few minutes several times a day. It can also be used as a warm-up and cool-down for any rebounding routine.

The strength bounce involves jumping as high as you can so that the cells are under the highest amount of gravitational pull. As your body opposes gravity, the cells are strengthened. You can also use hand-weights when doing the strength bounce in what is called resistance rebounding.

The aerobic bounce involves performing any kind of aerobic movement on the rebounder, such as jogging, running, sprinting, and dancing in place. It provides the same benefits that these exercises would normally give while protecting the body from impact. Yet another type of bounce is the sitting bounce.

The sitting bounce involves sitting on the mat, leaning back, and lifting the legs in the air (if you are able) while gently bouncing. It is an excellent health exercise for disabled or elderly individuals that that are not strong enough to stand on the rebounder. This bounce particularly strengthens the abs, back, and legs, but is also good for increasing circulation and oxygenating the entire body. You can also still benefit by placing your legs on the rebounder and having someone else bounce on it.

When you are doing any rebounder routine other than the sitting bounce, you want to keep your head upright and back straight with your feet shoulder-width apart. To get the most benefit, you want to bounce enough to generate sweat, or for at least 20 minutes.

Rebounding safety

Rebounding is an excellent form of exercise for anyone. However, there are still some things to keep in mind for improved safety.

Any time you are rebounding, you want to make certain that the surrounding area is clutter free, in case you lose balance or for when you get off the rebounder. If you don’t have very good balance or have some sort of disability, you can also purchase stabilizing bars.

You should never jump from the rebounder to the ground. You want to make certain that you have fully stopped bouncing before you step off the rebounder.

For elderly people or those with disabilities, you may want to begin slow; rebounding only 5 minutes at a time before gradually increasing it.

It is essential that you get a quality rebounder. A quality rebounder will prevent injury, such as ankle pronation or the jarring of joints. You want to make certain that the rebounder does not wobble. It needs to be stable and the mat should provide even bouncing no matter where you stand. The exact type of springs you need depends on your weight and the types of exercises you want to do.

Takeaway

Trampolines have been around since 1936; and the first small trampoline was created in 1938 (2). However, it wasn’t until 1977, with the publication of Albert E Carter’s book “The Miracles of Rebound Exercise” that rebounders began to be known for the health benefits they could offer.

The rebounder was claimed to be the most efficient and effective form of exercise. Studies since then have shown this to be true. Rebounding offers the same benefits as running and walking, but in less time and less risk of injury from impact to joints.

It is also a viable option for exercise if you are elderly or have a disability in which you are not strong enough or not able to stand.

There are many types of bounces and exercises you can perform that match your needs or interests; and all of them help improve movement, balance, and strength. A rebounder takes up little space, especially if you purchase one that is foldable, and consists of only a few basic components.

You can use it indoors or outdoors; you can use it while watching television or listening to music; and you can rebound alone, or have a friend rebounding on another rebounder beside you. Rebounding is a versatile, full body workout that is an excellent and often recommended choice for improving and maintaining optimal health.