Rebounding - The Single Most Effective Exercise You Can Do?

Rebounding

At one time, jumping on a rebounder, or mini-trampoline, was considered a fad exercise, almost akin to using a hoola hoop.

However, both personal stories and scientific studies indicate that rebounding on a mini-trampoline may in fact be the best and most efficient exercise you can do, in terms of time and energy expended. And you can do it in the comfort of your home, no matter what the weather outside is. I personally have been using a rebounder for a couple of years, with significant benefits.

Image Source Arnita Champion

NASA

A scientific research study on rebounding , conducted in 1980 and sponsored by NASA, reveleaed that rebounding was significantly more effective and efficient than running, and because of the way forces on the body were distributed, less stressful on the body. Source Wikipedia

One of the main impetuses for the NASA study was to find a simple yet highly effectice exercise to combat and reverse the effects of weightlessness in space experienced by astronauts. Astronauts in orbit lose a significant amount of bone density and muscle mass in a short period of time. Reference Nasa

According to the study :

" ...averting the deconditioning that occurs during the immobilization of bed rest or space flight, due to a lack of gravireceptor stimulation (in addition to other factors), requires an acceleration profile that can be delivered at a relatively low metabolic cost….for equivalent metabolic cost, and acceleration profile from jumping [on a trampoline] will provide greater stimuli to gravireceptors."
Source Wikipedia

What the above basically means, is that rebounding, because it increases G-forces on the body, stimulates nerve endings throughtout the body that promote bone density, muscle mass, and even the sense of orientation to gravity itself, i.e. balance and equilibrium. Positive mental effects were also noted.

Of course, due to limitations in the size and configuration of space stations etc., rebounding is not yet a practical exercise to be done in space. However, it can be a highly effective tool in the physical recovery and rehabilitation that astronauts undergo when returning to earth.

For the Rest of Us

Rebounding is widely considered to have the following health benefits:

• Comprehensive increase in muscle strength and density, while maintaining suppleness.
• Increased flexibility.
• Improvements in cardio-vasculr capacity.
• Effective for weight loss.
• Simultaneous improvement in all areas of the body at the same time, because the entire body experiences the G-forces at the same time.
• Improved lymphatic functioning. Very important for detoxing and removing harmful waste from the body.
• Increased sense of mental well-being.
• Improvement in balance and co-ordination.

Rebounding is More Than Just Bouncing Up and Down

Image Source ReboundAir

There are numerous ways to work out on a rebounder, from using (very) light weights, ab exercises, jumping jacks, knee rasises etc. Many people put some music on and basically have a dance session while rebounding. Note- if you are a beginner start slow. Wait until you have some experience before you get too creative.

Things to Consider When Buying a Rebounder

If you plan on getting a rebounder, quality is the most important consideration. You want the best rebounder you can afford so that you can do your exercises safely, without physical damage or accident.

I won't mention any brands here, but if you spend some time searching online, it becomes evident that just 2 or 3 companies make the best rebounders. Do some reading and research before you decide.

Rebounding on a high quality rebounder allows the forces of gravity and momentum to be equally distributed to stress points in the body, resulting in less wear and tear, and less chance of injury. Using a cheap, low quality rebounder will not distribute the forces equally, increasing the chance of injury, especially to the ankles and knees.

Throughout my life I have done many forms of exercise from running, swimming, bicycling etc. to rebounding. I can honestly say that in my experience, no other exercise delivers the results that rebounding does. Just 15 - 20 minutes a day is all that is required. More if you are really into it, but it is recommended no more than an hour a day.

Summary

Rebounding is an effective, safe exercise that can be done at home in any weather. It is ideal for those who want the best results for time spent. Get the best quality rebounder you can afford, start slowly, and enjoy!