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Why You Should Try Rebounding and How to Get Started
What is rebounding?
Rebounding is a type of aerobic exercise that is performed while jumping on a mini-trampoline. Jumps can be fast or slow, and can be mixed with rest or aerobic stepping.

Rebounding can help work the muscles in the legs, increase your endurance, and strengthen your bones, among a number of other benefits. This type of exercise is gaining popularity because it’s gentle on the joints but allows you to work your cardiovascular system without taxing the body.

Read on to learn about the benefits of rebounding, plus safety tips and more.

Why you should try rebounding
Rebounding is a low-impact cardiovascular exercise. It’s generally appropriate for people of all ages, from children to older adults.

Following are some additional benefits of rebounding:

Works the abdominal (core), leg, buttock, and deep back muscles.
May help improve endurance
May stimulate the lymphatic system. Rebounding may help your body flush out toxins, bacteria, dead cells, and other waste products.
May help improve balance, coordination, and overall motor skills.
Supports bone density, bone strength, and bone formation, while decreasing bone resorptionTrusted Source, so it may be a good option if you have osteoporosis. Bouncing puts small amounts of pressure on the bones, which helps them grow stronger.
May support pelvic floor health, according to anecdotal reports. Bouncing works the muscles of the deep core that help prevent urinary incontinence and stabilize hip joints.



Safety tips
As with any exercise, it’s a good idea to ask your doctor before you start rebounding. While mini-trampolines do help absorb some of the force you might experience with traditional land exercises, like running, this type of exercise may not be appropriate if you’ve had previous surgeries or have other medical concerns.

When using a mini-trampoline:

Check to ensure that your trampoline is in working order and on a stable surface before each workout to reduce risk for falls or other injury.
Move the trampoline away from the wall or other objects, like furniture.
Be sure to do different types of moves on your trampoline so you don’t overuse the same muscles each time you work out.
Consider purchasing a trampoline with a handlebar for extra stability and balance.
If you have small children, store your trampoline away when not in use or otherwise be sure to supervise children who may play on or around it.
Stop jumping immediately if you notice any shortness of breath, pain, or other warning signs with your health.
You may feel a bit dizzy or lightheaded after your first few times on a mini-trampoline. Your body may just need some time to adjust to this new type of movement, but you should still stop working out if you feel faint or dizzy. If these feelings continue for several workout, contact your doctor.

How to get started

To try rebounding on your own, you’ll need to purchase a mini-trampoline for home use or join a gym that provides them.

If you plan to purchase one, keep in mind that there are many different types of trampolines. Be sure to choose an adult model that is small enough to fit in a corner of your home. It may be helpful to double check measurements before ordering.

What to look for in a mini-trampoline

The ideal trampoline for rebounding should have sturdy, stable legs. The circumference often falls somewhere between 36 and 48 inches.

It should be able to hold adult weight, at minimum 220 to 250 pounds. You’ll likely notice that larger trampolines can support more weight.

Quiet performance, meaning the springs don’t make noise when you bounce, is another nice feature.

If you’re short on space, you may want to consider a foldable model that easily stows away. There are also some mini-trampolines that come with a handlebar, which can be handy if you’re a beginner. You may even come across a few that come with a built-in tracker to record things like your jumps per minute and calories burned.

Here are some highly rated options at various price points:

Stamina Folding Trampoline
Marcy Trampoline Cardio Trainer
Ancheer Mini Trampoline
Stamina InTone Oval Jogger
JumpSport 220 Fitness Trampoline
What to look for in a group fitness class
There are rebounding classes at individual gyms across the country and beyond. Keep in mind they may go by the name “mini-trampoline” or “rebounding.”

Ask around to see if there are any offered in your area. You can also find classes by searching “rebounding classes near me” on Google or another search engine.

You may need to register for classes in advance since there are likely only a set number of trampolines available. Be sure to call ahead or, if necessary, register online before attending a class.

https://draxe.com/fitness/trampoline-workout/
Trampoline Workout Benefits
We all know the benefits of exercise, but what are the benefits of rebounding, specifically? Let’s explore.

1. Easy on the Joints
Working out on the trampoline, or rebounding, has way less impact on the joints, soft tissue and skeleton. Due to how a trampoline is made, most often using either springs or bungee bands, it absorbs much of the impact at every bounce.

The NASA study previously mentioned notes that there seems to be more balance of pressure or force, known as G-force, when on the trampoline. Pressure is more evenly distributed at the ankle, back and forehead when rebounding, whereas when running, the pressure is mostly all placed on the ankles, often causing more frequent injury.

That means simply switching to a trampoline workout routine can naturally reduce joint pain and help you avoid common running injuries.

2. Strengthens Cells and Improves Cardiovascular Development
A trampoline workout can provide impressive aerobic exercise benefits by strengthening the heart. When tested, the work required to perform trampoline exercise at equivalent levels of effort was significantly greater while on the trampoline than while running.

When oxygen reaches our cells, it helps strengthen them and provide the ability to endure more exercise efficiently, and because the body is able to increase oxygen uptake when rebounding, versus some other physical activities, it’s possible to get a much better workout.

Rebounding can increase oxygen uptake because more oxygen can reach the cells due to the gravity changes that occur when bouncing. In some studies, when testing on the treadmill, the ability to uptake more oxygen was greater when on the trampoline. This could allow participants to perform exercise for longer periods of time.

A study regarding the effects of daily short bouts of trampoline exercise during eight weeks on the pulmonary function and the maximal oxygen uptake of children with cystic fibrosis was reported by the International Journal of Sports Medicine. Six girls and two boys with cystic fibrosis, 10–13.5 years of age, participated in a prescribed exercise program on a mini trampoline. The training consisted of three short rounds of trampoline exercise.

The study showed that their maximal oxygen uptake (VO2 max) improved during the exercise period. In addition, trampoline exercise programs are suggested to supply other types of training to avoid monotony in the training for many patients. (4)



Trampoline workout warmup - Dr. Axe


3. Improves Immune System Function Due to Lymph Flow
Rebounding can lead to increased lymph fluid circulation, which helps boost the immune system by providing a greater white blood cell activity. The lymphatic system is part of your circulatory system and transports a clear, colorless fluid, called lymph, that flushes toxins from your body. It’s believed that there is an increase in the circulation of this fluid when the lymphatic valves are opened during a change in gravitational pull.

This particular change occurs upon the moment you land on the trampoline, thanks to gravity. Then, upon leaving the surface, the lymphatic valves are opened. The increased G-force g that occurs when you land causes a surge of lymphatic drainage, which improves circulation and, therefore, may help detoxify your entire system. (5)

4. Helps with Balance
Another study reported by the U.S. National Library of Medicine cited the effects of different types of exercise on postural balance in elderly women. These exercises can help prevent functional limitations due to aging, therefore reducing the risk of falls.

This study aimed to evaluate the effects of three different exercises: mini-trampoline, aquatic gymnastics and general floor gymnastics. Seventy-four physically independent elderly women were randomly assigned to three intervention groups. Each group performed physical training, including cardiorespiratory, muscular strength and endurance, flexibility, and sensory-motor exercises for 12 weeks. To determine the effects on each intervention group, postural balance tasks were performed.

The study concluded that there were significant improvements in the postural balance of elderly women after 12 weeks of training and ultimately provides further evidence that exercise, like a trampoline workout, that includes balance postures can promote health in elderly women. (6)

5. Builds Physical Strength, Muscular Development and Proprioception for Athletes
Rebounding is often said to improve physical strength and muscular development as well as proprioception, which is the ability to sense the position, location, orientation and movement of the body and its parts.

Cornell Hospital for Special Surgery cited a study in which five healthy subjects had their proprioception measured by doing a single-leg stand with eyes closed before and after two months of training for 20 minutes, three times per week, using rebounding. The results showed that the time that the subjects could stand on a single leg increased by several seconds. This is most important to athletes to help prevent injuries — as well as decreasing the falls in the elderly, which can lead to complicated issues such as hip fractures. (7)

How to Choose a Good Rebounder
Because many injuries can occur while on a trampoline, it’s critical that you don’t go the cheaper route because cheaper trampolines tend to break or malfunction, causing injury. They also can lack the support needed to be effective.

It’s important that your rebounder has at least 32 springs that taper at the end. This provides the proper flexibility and a more even bounce. Steel construction lasts longer, too.

Some models offer support bars, which may be useful, especially for beginners or the elderly.

Recommended trampolines:

Bellicon
Urban Rebounder
Cellerciser
Trampoline Workout: How to Start Using Your Rebounder
Rebounders, or mini trampolines, can be used almost anywhere indoors or outdoors. Remember to start slow with small jumps, and make sure you get used to the equipment before you increase to bigger jumps. A trampoline workout is one idea for burst training at home. You can include some traditional exercise such as jumping jacks to get you started.

Rebounding is a great low-impact exercise that’s fun and different. In just 15—20 minutes a day, you can burn calories, gain muscle strength and enhance your balance while improving your immune system — and helping turn on the afterburn effect.

Trampoline or Rebounding Workout
Time: 20–45 minutes, depending on number of sets performed

Warmup:

Basic Trampoline Bounce

The basic bounce can tone your quads, glutes and calf muscles.

Stand on the mini trampoline with your feet shoulder width apart.
Relax your arms and shoulders but with a slight bend at the elbow.
Lightly bounce up and down while keeping a slight bend in the knees. Your feet should come just a few inches off the trampoline.
Repeat 20–30 times.
Rest for 15 seconds and repeat 2 more times for a total of 3 rounds.
Main Set:

Jumping Jacks

A classic, this gets your heart rate up while engaging the inner and outer thighs.

Standing with feet together, jump out while extending arms out, up and overhead; then return to the starting position and repeat.
Perform 30–45 jumping jacks.
Planks

This plank exercise variation works your entire core.

Start in plank position with your forearms in the middle of the trampoline and your feet on the floor (unless your trampoline is large enough for your entire body).
Hold the plank position for 20–30 seconds. Release for 10 seconds and repeat 3–4 times.


Trampoline workout routine - Dr. Axe


High Knees

This is a great exercise hack that gets your heart rate moving while working your core muscles.

Stand with feet hip distance apart.
Raise your right knee, return to start, then raise your left knee.
Once you feel comfortable, begin doing it as if you are running in place.
Repeat 20 times (one on each side counts as one full rep).
Planks to Pushups Advance Move

This exercise works your entire core and provides some upper body strength in the arms and chest.

Keeping abs fully engaged, start in plank position with your forearms in the middle of the trampoline and your feet on the floor (unless your trampoline is large enough for your entire body).
Transition to your hands one arm at a time, then do a pushup and return to your forearms for another plank.
Make sure that your abs are engaged the entire time.
Do this exercise for 6–10 reps.
Trampoline Squats

Wondering how to strengthen your core? Well, this exercise requires you to engage your core muscles. It strengthens glutes and quads as well as your core if properly engaged.

Stand on the mini trampoline with your feet shoulder width apart and arms at your sides.
Jump up and land in a squat position with your knees bent, butt back and thighs parallel to the ground like sitting down in a chair. It may be helpful to place your arms straight out in front of you for balance.
Return to the starting position and repeat 15–20 times. At first, you may want to take it slow. Once you have mastered the exercise, you can begin to do it a bit faster with continuous movement similar to a jump squat that you would do on the ground.
Repeat the entire set 3–4 times or as best as possible.
Risks of a Trampoline Workout

It’s extremely important that children are always supervised when on a trampoline of any sort. The condition and quality of trampolines are critical in preventing injuries.

Because there are holes between the coils and the main surface, it’s easy for young children to get trapped. Never leave a trampoline unattended when children are present. Also, always stay in the center of the trampoline to avoid being tossed off it, which could induce injury by falling.

It’s best to consult your physician before performing any new exercise, including a trampoline exercise, especially if you have any illness or physical condition.

Read Next: Relieve Pain and Improve Spine Health with Rolfing



Rebounding: Science Behind the 7 Major Health Benefits of Rebound Exercise
DATE
Updated December 27, 2019
READ TIME
13 Minutes
Rebounding is not just something that Wilt Chamberlain did better than any other basketball player. Health and wellness advocates recommend a different kind of rebounding — one that improves the immune system and lymphatic health.

For your health, rebounding involves jumping on a mini-trampoline; this increases both blood and lymph circulation. The body contains 5-6 quarts of blood, which is circulated by the heart. But without the lymphatic system, the body cannot effectively eliminate toxins. The lymphatic system is a major dumping ground for toxins and waste products. Exercising on a rebounder promotes the flow of lymph, thereby flushing the toxins.

All forms of exercise work on the principle of opposing gravity, according to Albert Carter, investigative journalist, professional trampolinist, and the world’s foremost authority on rebound exercise. “Gravity starts pulling on us before we are born and continues to pull on us until we die,” he said. “We do have the fight of physical exertion — opposing gravity — and most of us have the idea that when we are opposing gravity, that ‘we’ are the only part of the body that is opposing gravity, but every part of the body, regardless of where it is, has to cope with or adjust to the gravitational pull of the earth.

“What most people don’t realize is, all of the cells of the body, regardless of where they are, have to do the same thing. For example, the lymphocytes, the t-cells, have the responsibility of keeping us healthy but they have to do it in regards to the gravitational pull of the earth.

“Rebound exercises utilizes the forces of gravity, as well as the forces of acceleration and deceleration,” Carter said. “When you land on a rebounder, every cell in the body has to adjust to the increased deceleration. When the springs take over and push the body up into the air, then the body has to adjust to a weightless condition for only a moment at a time. But that weightless condition is throughout the entire body regardless of where the cells are.

“We’ve found that the best exercise is rebound exercise, which allows the more than 100 trillion cells of the body to adjust to an environment that it is not used to, which is deceleration at the bottom of the bounce.”

Rebounding and the Immune System
?
Did You Know
There are lymph channels throughout the entire body. You have three times as much lymph fluid in the body as you do blood, and that lymph fluid has to circulate from the bottom of the feet to the top of the head.

According to Carter, one of the most amazing benefits of rebound exercise is how it improves lymphatic circulation, thereby strengthening the immune system and making it more effective.

“There are lymph channels throughout the entire body,” he said. “You have three times as much lymph fluid in the body as you do blood. Lymph fluid has to circulate from the bottom of the feet to the top of the head, but it’s not connected up to the heart.

“The way the lymphatic system works is the lymphocytes, the white blood cells, are moved through the body via one-way valves. You’ve got these valves from the bottom of the feet upwards throughout the entire body – and the valves all point upwards. So when you move the body around, the lymph fluid is always moving in one direction, that is up towards the neck.

“At the top of the chest you have the lymph valves that allow the lymph fluid to flow into the bloodstream, or back into the lymphatic system where it circulates back down into the body. By activating the one-way valves of the lymphatic system, you cause an increase in lymph circulation by 10 times of what the lymphatic system is able to circulate when you are sitting around doing nothing. So when you bounce on rebounder, or jump on the floor, or use a jump rope, the one-way valves open and close about 100 times a minute, circulating the lymph fluid, removing toxins and getting the white blood cells to areas of the body they need to be.”

The immune system is both our civil defense and our janitor, according to Carter. “It clears the body of waste and toxins,” he said.” Our white blood cells are the janitors of the human body.”

Rebounder Exercises for Lymphatic System
You can get all aerobic exercise you need on a rebounder, and get all the lymphatic circulation you need on a rebounder, without the shock and trauma of hitting a hard surface.
~ Albert Carter

“We now understand that one of the most important things we can do for our health and our immune system is to move rapidly,” Carter said. “Jogging is a good form of lymphatic circulation. People are healthier when they jog. The problem with jogging is it is also traumatic to parts of the body such as ankles, knees, back, and legs. This is where rebound exercise comes in. You can get all aerobic exercise you need on a rebounder, and get all the lymphatic circulation you need on a rebounder, without the shock and trauma of hitting a hard surface.

“When we are sitting and doing nothing, the only thing causing any lymphatic circulation is the chest breathing in and out.”


Additional Health Benefits of Rebounding
Poor lymph flow is common in sedentary people; this is one reason why less active individuals are more susceptible to illness. Sedentary people who have poor diets or choose to live on junk food are often unwell because the body sends all the toxins and waste to the lymphatic system. The lymph flow is poor due to a lack of exercise, so toxins accumulate in the body.

Additional benefits of rebounding include:
Increased lymphocyte activity (2)
Physically strengthens muscular system (3)
Easy on joints (6)
Helps improve balance (4)
Strengthens cells (5)
Improves cardiovascular function (5)
Helps improve the effects of other exercise- one study found that those who rebounded for 30 seconds between weight lifting sets saw 25 percent more improvement after 12 weeks than those who did not.
Builds physical strength, muscular development and proprioception for athletes (7)
Natural News reports bouncing on a rebounder for two minutes every hour is good therapy for preventing or treating cancer. One hour after rebounding, white blood cell count normalizes. Rebounding every hour will keep your immune system in optimum running condition, as rebounding will flush the lymphatic system.


The History of the Trampoline
According to Olympic.org, George Nissen and Larry Griswold built the first trampoline around 1934 at the University of Iowa. It was originally used to train tumblers and astronauts and as a training tool to develop and hone acrobatic skills for other sports including diving, gymnastics and freestyle skiing.

People enjoyed the sensation of jumping and bouncing so much, they began to trampoline for sheer fun, and it became popular in its own right. (1)

Does Rebounding Really Work?
The short answer is yes, and that is backed up by a landmark study completed in 1980. This often-quoted research on the benefits of rebound exercise was completed by NASA scientists who concluded that rebounding on a trampoline is 68 percent more effective than jogging and yet requires less effort.

Below is a short video that explains the findings of the NASA study:


From Trampolinist to Authority on Rebounding
I was like, wait a minute, there’s something phenomenal happening to my kids. That’s when we began to study what was happening to the body (during trampoline exercise) to figure out what in the world was happening to me and my children.
~ Albert Carter

Carter, now 76, has been trampolining since he was 14 years old and spent years traveling the country with his family performing on trampolines as the Gymnastics Fantastics.

It was a long road from trampolining to being an authority on rebound exercise, according to Carter. Carter’s natural inquisitive nature led him to begin researching why he and his family, as well as other trampoliners he knew, seemed to exhibit more physical strength, stamina, agility, and flexibility than others of the same age – even others who diligently engaged in other forms of exercise. For example, his first-grade son did 429 sit-ups non-stop, followed by his fourth-grade daughter who did 476.

“I was like, wait a minute, there’s something phenomenal happening to my kids,” he said. “That’s when we began to study what was happening to the body (during trampoline exercise) to figure out what in the world was happening to me and my children. This is what led us to the study of human physiology.

“It’s at that time we began to study what happens to the physical body, not only in balance and coordination, but in timing and dexterity, which are things we were developing with trampolining. We also found that we had fewer colds, we were healthier, we were stronger, and therefore trampolining was something we were able to indicate that builds balance, coordination, rhythm, timing, dexterity, and kinesthetic awareness.

“We also became concerned about what happens to the inside of the body and what happens to the relationship between good physical condition and cancer. “

Cancer, the Immune System and Rebounding
According to Carter, “If we all had a healthy immune system, we would not have to worry about cancer.”

There are four things we humans can do with very little education or effort, according to Carter.

Cell food
“We need to identify what foods are healthy for the body and what foods are not healthy for the body,” he said. “We need to find those foods that are conducive to good health and eat those foods in proper amounts. And we need to stop taking in foods that are not healthy – highly processed foods, alcohol, sugar, etc.”

Cell exercise
“Cell exercise is an exercise that we use to exercise the entire body all at once,” Carter said. “This is where we get involved with rebound exercise.”

Cell environment
According to Carter, cell environment goes back to how the immune system works and how the lymphatic system circulates. Keeping the lymphatic system moving vastly improves its effectiveness and drinking plenty of good, clean water is also crucial to a healthy immune system and a healthy body.

Cell communication
“This is an amazing idea,” Carter said. “Every cell has the ability to communicate with all the cells surrounding it. Any cell that touches another cell is communicating. All cells also have the ability to communicate by sending messages from one group of cells to another group of cells.

“Changing your attitude has a significant effect on how your lymphatic system performs their duties in fighting cancer.”

As Chris Wark points out, healing cancer requires a total life change. You have to address all the health-destroying factors in your life:

A processed food diet loaded with sugar, salt, meat, dairy and artificial ingredients
Unhealthy habits like smoking, drinking, legal / illegal drug use, lack of sleep
Lack of exercise, and extreme exercises like marathons, triathlons, and even crossfit
Chronic stress
Negative emotions like guilt and unforgiveness
Spiritual sickness
Environmental toxic exposure
Rebounding is Safe for Nearly Everyone
Nearly anyone can participate in rebound exercise, according to Carter. “Children can do it as well as the infirm,” he said. For those who are unable to stand, Carter suggested they sit in a chair with their feet on a rebounder and have someone else do easy bounces on the rebounder. Or, an infirm person or someone with limited mobility can sit on the rebounder and another person can gently bounce directly behind them.

There are many simple and safe rebounder exercises for seniors, folks with limited mobility, and beginners.

Types of Rebound Exercise

The Health Bounce
The health bounce is where the feet never leave trampoline. “This still has positive effect,” Carter said. “You’re getting all the one-way valves to open and close at the same time, increasing the activity of the lymphatic system throughout the entire body.” Follow the instructions for the basic bounce below, but your feet never leave the trampoline surface during the health bounce.

The Basic Bounce
This can be done instead of the Strength Bounce below until you develop more balance.

Stand on the rebounder with your feet shoulder width apart.
Relax shoulders and arms and keep arms slightly bent at the elbow.
Gently bounce up and down while keeping your knees slightly bent. Your feet should never leave the trampoline surface more than a few inches.
The Strength Bounce
Stand on the rebounder with your feet shoulder width apart.
Relax shoulders and arms and keep arms slightly bent at the elbow.
Gently bounce up and down while keeping your knees slightly bent. Your feet should leave the trampoline surface approximately 8-12 inches.
High Knees
This is a terrific exercise that gets your heart rate up while working the muscles of your core.

Stand on trampoline surface with your feet hip distance apart.
Raise your right knee, lower it, then raise your left knee and lower it.
Once you feel able, begin doing the knee raises as if you are running in place.
Variation: Sprints – go as fast as you can in short bursts.
Butt Kickers
Stand on trampoline surface with your feet hip distance apart.
Begin jogging in place.
When your knee goes up, kick yourself in the tush with your heel.
Jumping Jacks
This will increase your heart rate while working both the inner and outer thighs.

Stand on the rebounder with your feet together
Jump up off the trampoline surface a few inches while extending arms out, up and overhead
Return to the starting position and repeat.
Twisting Jumps
Stand on the rebounder with your feet together
Jump up off the trampoline surface a few inches while twisting your body to the left.
On your next jump, twist your body to the right.
One Leg Jumps
Stand on the rebounder with your feet shoulder width apart
Begin jumping on one leg for 3-10 bounces.
Switch legs and jump on the other leg for 3-10 bounces.
Variation: kick out the leg you are not jumping on.
Variation: alternate legs every bounce, kicking out non-jumping leg.
Sample Beginner Routine
These are perfect rebounder workouts for beginners.

Health bounce for two minutes while breathing deeply.
Strength bounce for 3 minutes (do the basic bounce if you don't have enough balance for the strength bounce).
Health bounce for an additional 2-3 minutes while breathing deeply.
Repeat three times daily.
Sample Advanced Routine
Health bounce for 2 minutes while breathing deeply.
Strength bounce for 3 minutes.
High knees alternating with butt kickers for 3 minutes.
10-15 second sprint.
Jumping jacks for 3 minutes.
Twisting jumps for 2 minutes.
10-15 second sprint.
Strength bounce for 1 minute.
Health bounce (cool down) for 2 minutes.
You can find more great resources for rebounding exercises below in the Frequently Asked Questions.

Cautions
It is always best to consult your medical professional before beginning any type of exercise program. It is also important to always supervise children on a mini-trampoline.

For stability, most retailers of rebounders sell an optional handlebar to attach to the rebounder to help with balance. Carter suggests placing your rebounder beside a wall or in a doorway and using the door facings or wall to help keep you balanced while performing rebound exercise.

How Much Rebounding is Enough?
Even bouncing a few times a day will help improve your health and immune system, according to Carter. “Five times a day is better than three, three is better than one and one is better than none,” he said.

What to Look for in a Rebounder
According to Carter, the worst thing you could do is get a mini-trampoline at a discount store.

Recommended Rebounder Features:
Make sure it has a lifetime guarantee.
Look for 36 springs of good-quality and made of carbon steel #80.
A permatron mat that will not wear out and will last a lifetime.
The frame should be strong enough to not bend.
Be ready to pay for quality.
A Story of Healing
Carter has his own story of how rebound exercise helped him to heal from a life-threatening condition. Two years ago, at the age of 74, Carter was rushed to the local hospital after waking up at 4 am and feeling that something just wasn’t right.

The doctors determined his heart wasn’t beating properly, but by the time they got him into a room, his heart had stopped beating. Using a defibrillator, they got his heart re-started three minutes later.

According to Carter, this event forced him to retire from his rebounding business. He admits that he had gotten so busy with the day-to-day running of his business that he had stopped rebounding.

“I was managing my company so hard I was not taking care of myself,” he explained. “So, I sold my company and retired. I fully expected to go the way of the world and die. The problem was I had a trampoline in my backyard. I started jumping and lo and behold I became healthy again. My heart is now functioning as it should.

“And, get this, two months ago I went in for a physical examination and part of the examination was to check my eyes. And they doctor said something was wrong with his equipment because I had 20/20 vision. I got a clean bill of health.”

According to Carter, the unique and scientifically proven ability of rebound exercise to combine the forces of gravity, acceleration and deceleration make it one of the most effective exercises to strengthen the immune system and improve overall health. And he, he said, is living proof.

Frequently Asked Questions
How is rebounding good for you?
What is the difference between a mini-trampoline and a rebounder?
How often should I do a rebound workout?
How effective is rebounding compared to running or jogging?
How many calories will I burn during rebound exercise?
Should I rebound if I am ill?
According to Chris Wark, we have about three times more lymphatic fluid than blood, but here’s the catch, there’s no pump! Muscle contractions in the body encourage the lymphatic fluid to circulate through a series of one-way valves in your body. So the more you move your body, the more you move your lymphatic fluid. (10)

This increased lymphatic circulation strengthens your immune system, enabling it to better fight any illness or dis-ease you are experiencing.

Continue With Step 5
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References
http://www.olympic.org/trampoline-equipment-and-history?tab=history
https://www.ncbi.nlm.nih.gov/pubmed/545374
http://www.wellbeingjournal.com/rebounding-good-for-the-lymph-system/; http://www.ncbi.nlm.nih.gov/pubmed/11537173
http://europepmc.org/abstract/med/25239512
http://europepmc.org/abstract/med/3360541
http://jap.physiology.org/content/49/5/881
https://draxe.com/trampoline-workout/
http://www.livestrong.com/article/189882-the-difference-between-a-rebounder-trampoline/
http://www.livestrong.com/article/430476-when-to-expect-weight-loss-results-from-rebounding/
http://www.chrisbeatcancer.com/rebounding/

How to rebound
Warmup
Begin with a few minutes of easy jumping to warm up your muscles. The idea when you start is to get used to the sensation of jumping. It’s not something you do in your everyday life.

The proper way to jump isn’t what you’d necessarily do naturally. You want to try to stomp down on the trampoline’s surface. And you don’t need to jump very high, just one to two inches is fine. Check out this video for some pointers.

Basic jog
A basic jog on the trampoline is a good beginning exercise. It involves keeping your back straight or, alternatively, leaning slightly backward and lifting your knees in front of you one at a time as you jog in place. Your arms should pump at your sides like they do when you’re running on the ground.

If you’re a beginner, you may only want to lift your knees a couple inches. Once you’ve built up strength, you can progress to high knees, where your thigh becomes parallel to the ground below you.

Advanced jog
Once you get the jogging form down, you can move around on the trampoline. Begins with a basic jog, and then move to a wider stance. You can even move your arms above your head as you continue jogging.

As the workout progresses, jogs from one side of the trampoline to the other. Moving from side to side can help activate different muscle groups.

Here’s a video jogging routine to consider.

Jumping jacks
Jumping jacks on a rebounder aren’t like normal jumping jacks. When doing jumping jacks on a rebounder, you’ll want to stomp down as you move your legs in and out.

Your torso should be bent slightly forward and your arms don’t need to go overhead. Instead, move them in and then out to your sides as you power down with your legs.

Continue this motion for 2 to 3 minutes.

Pelvic floor bounce
To work your pelvic floor on the rebounder, place a soft, squishy exercise ball between your knees. Then, begin slowly bouncing as you breathe into your pelvis. It may help to place your hands on your pubic bone to focus on this area.

Breathe out as you squeeze your inner thighs together and bounce for 2 to 5 minutes total. Start for a shorter amount of time and extend the time as you build strength.

Intervals
While you can do any of these workouts for any length of time, alternating intense effort with recovery effort may help you burn more caloriesand improve your overall cardiovascular fitness.

Try jumping with hard effort for 20 seconds and resting or jumping with light effort for 10 seconds. Repeat these intervals for 7 more times.

As you get stronger, you may increase your interval length to a minute or more.

Weights
Once you’re comfortable with jumping, you can increase your effort with a higher intensity workout by adding weights.

If you decide to add weights, start by holding light hand weights (2 to 3 pounds) for only a few minutes and work your way up to heavier weights and a longer duration.


How often should you rebound?
There’s no set guideline for the number of days to incorporate rebounding into your routine. A 2018 study showed that participants who exercised on mini-trampolines for as few as three days a week saw big benefits, like increased running speed.

How long you jump each session is really up to you and your fitness level. You may get many benefits with as little as 15 to 20 minutes of exercise on a mini-trampoline. But, if you’re just starting out with rebounding, you may want to begin with shorter workouts and build as you adjust.

The takeaway
All you need to start rebounding is a basic trampoline. You can find workouts online for free on sites like YouTube, making this a budget-friendly workout.

Whether you’re looking for a low-impact routine or for motivation to kickstart your fitness goals, rebounding may be just what you need to bounce some life back into your exercise routine.

 

 

 

rebounding is the best form of exercise!

Rebounding exercises recharge your energy levels and lift you mood instantly!

Common questions people ask aboiut rebounding.

What is rebounding?

How many minutes a day should you rebound?
What are the benefits of rebounding?
How do you rebound?
Is rebounding better than walking?

by Michele Wilburn(more info)

listed in bodywork, originally published in issue 28 - May 1998

Inspired by trapeze artists bouncing into nets at the end of their act, George Nissan set about designing the first large trampoline in 1936. During World War Two the American armed services adopted the equipment as part of their training to aid aerial orientation, co-ordination, balance, dexterity, rhythm, timing reaction and motor skills – but most importantly for developing strong physiques. In the past fifty years trampolining has continued to develop as a sport and recreational activity, enabling millions around the world to reclaim the natural joy that bouncing brings.

Mini-trampolines, also referred to as Rebound units and bouncers, stand about 8” from the floor, and measure 36” to 40” in diameter. Not only are they easily accommodated in homes, but are widely used in sports centres, gymnasiums, health hydros, hospital physiotherapy and rehabilitation departments, sports injury clinics and schools.

It was in the late 1970s that the numerous benefits to be derived from bouncing on a mini-trampoline first received wide-spread acknowledgement. In his book, The Miracles of Rebound Exercise1 Albert E. Carter mentioned nearly forty doctors who were in favour of the exercise. Mini-trampolines began to flood the domestic exercise equipment market, along with Al Carter’s popular concept of ‘Rebounding ‘, which was marketed internationally. Among the well-researched theories extolled in his book, Carter defined Rebound exercise as ‘. . . a method of stimulating every cell of the body simultaneously by increasing the G-Force applied to every cell. We do that,’ he explained, ‘by vertically adding the forces of acceleration and deceleration to the ever-present gravitational pull.’(P.80)

Harnessing The G-Force
The measure of the force of gravity affecting your body at rest is 1g. Speedy motion in a horizontal plane, or a change of position in a vertical direction increases the G-Force acting on the body. At the top of each bounce when the G-force is non-existent, your body momentarily experiences weightlessness. Depressing the bouncer mat, the pull of the G-force is increased at least twice. This repetitive change in G-force creates ideal conditions to strengthen all body cells simultaneously.

Regular well balanced exercise is absolutely essential to maintaining and improving health and fitness. Without it body systems weaken, and the risk of degenerative conditions increase. For exercise to be beneficial for all systems in the body it must provide cellular resistance without approaching the rupture threshold of the cells. It must increase circulation of blood and lymph and stimulate respiratory function to increase oxygen delivery to the cells. Radiant health depends on the wholesome functioning of the billions of cells comprising the body. Bountiful supplies of oxygen and essential nutrients combine to create energy for the life processes of the cell. If circulation becomes sluggish, wastes, toxins and plasma proteins stockpile around cell walls. As you bounce circulation rises quickly. Fresh supplies of oxygen and nutrients are delivered abundantly, providing every cell a share for growth, maintenance and repair. Carbon dioxide, toxins and wastes are speedily eliminated. Cellular metabolism is fired, providing an excellent catalyst for healing. Muscular, skeletal, endocrine and organ systems all benefit.

Stimulating Lymphatic Flow
Consistent changes in G-Force powerfully activate your lymphatic system. Along lymph pathways, nodes act as deprogramming stations for cancerous cells, prevent viruses from invading further, and they filter debris, toxins and wastes. They offer important stations of defence. Antibodies and lymphocytes, white blood cells that fight off germs and bacteria are produced within the lymphatic system. Warrior cells, such as phagocytes, and white blood cells that eat bacteria and debris line a network of tiny passages in your nodes. When inactive, less than ½ a teaspoon of lymph is drained each minute as opposed to up to 4 teaspoons as you bounce. Lymph flows in one direction only, from the smallest capillaries to the largest thoracic duct behind the collar-bone, where it is tipped back into the bloodstream. Unlike blood, the lymphatics have no pump. The flow of lymph is regulated by a series of valves, which open as the bead-like muscle belly is filled and compressed. An increase of pressure below the valve causes the valve lip to open and shunt lymph forward. An upward bounce against the downward pull of gravity closes millions of one-way valves that regulate the flow of fluid. The increased G-force when you land encourages a healthy surge of lymphatic fluid through the body. Additionally, rhythmical muscular contractions, along with respiratory and atmospheric pressure combine to activate ideal conditions to shunt lymph forward, boosting your immune system, providing resistance to disease and aiding detoxification.

Trapped Plasma Proteins
Blood plasma proteins such as globulin, fibrinogen and albumin, depend entirely upon lymphatic circulation for return into the bloodstream. When circulation becomes sluggish they cluster, creating a loss of energy, blocked electrical circuits, pain and disease. Carrying a negative charge, they attract sodium, which in turn creates fluid retention. For healthy functioning, to determine that each cell receives its optimum share of oxygen, minerals and nutrients, cells must remain in a dry state, with just enough fluid to fill surrounding crevices. Regular bouncing provides the best lymphatic exercise to keeps blood proteins circulating quickly and easily.

A Healing Crisis
As you bounce your body into balance it is not unusual for toxic residues to surface. Waste products are flushed from the body due to the activation of the liver, kidneys, lungs and skin. Different symptoms may surface according to the individual. Slight discharges, tingling skin, light headaches, irregular bowel motions and spotty skin are often among the signs that show the body is throwing off wastes. During this period, it is helpful to draw up a Resolution Plan for Detox, to speed the process. It is wise to use the bouncer for short periods of a few minutes, several times throughout the day. Feelings of buoyancy heighten your senses, spurring your body into action. Energy sources are immediately restored, balancing and refreshing your outlook.

Eliminating Stress Impact
Bouncing from a quality unit provides all the benefits of other aerobic exercise without the stress impact usually associated with vigorous activity. As you land the first portion of your weight deforms the mat surface. Going down several milliseconds, impact and tension is spread, along with the abruptness to which it is applied to your joints.

When exercising on the floor or jogging on a pavement your spine absorbs up to five times the normal force of walking. As you land vertical shock waves spread from your ankles, through your bones and spine, and minor nerve damage may well occur at the root of your pelvis. Joggers often end up with micro-trauma injuries to heels and ankles. Shock is transmitted through your hips to each vertebra and disc to the skull. Discs act as shock absorbers but only reduce the shock at each level. Shock waves can travel from the top of your spine and deflect off your skull setting up additional standing waves. Impact shock cause the energy stored in the muscles to fly to the protection of your feet, knees, ankles, hips and back.

Generating Kinetic Energy
Bouncing on a tight unyielding unit can cause damage to the back and joints. More than with any other exercise equipment, your whole body is subjected vertically to the pull of gravity as you depress the mat. The unit you use will determine the way your body responds. Kinetic energy builds up in your muscles which in turn deliver this energy to your organs and cells – which function more efficiently, revitalising your energy. To be highly effective, kinetic energy build-up and the activity generating it must be smooth with no jarring. If jarring occurs energy stored in the muscles will fly to protect the joints, by-passing vital organs. Regrettably this happens using poorly constructed, tight bouncers. If the mat yields only a short way, deceleration into the mat becomes too rapid – your body is stopped abruptly at the bottom of the bounce. Rather than releasing muscular tension in blocked tissue, the opposite can occur, with tension rising into the body blocking circulation further. The springs and mat must yield completely with your full body weight at the bottom of the bounce, yet maintain a stable surface tension for balance.

Choosing a Bounce Unit
Before you purchase a bouncer keep the following pointers in mind.
Top quality American polypropylene mat fabric retains elasticity.
Strong coiled springs, loaded into welded cleats on the inner frame, provide a smooth, yielding bounce. Avoid small, shiny springs, punched into the top of the frame – they lack elasticity, snap easily, and ground through the frame steel.
Check that rubber caps won’t mark the floor – ideally white is best for carpets.
Safety covers should contain thick padded backing to completely cover the springs.
Check that mats, springs and covers can be replaced if necessary due to wear.
Check that the purchase of the unit carries a warranty.
Bounce units can be purchased with spring-loaded folding legs as a plus for storage.
The Starbound Workout
When first introduced to the bouncer eleven years ago in New Zealand, I was intrigued to see it was being used therapeutically within healing programmes. Back in England I turned my professional attention to coaching bounce sessions and researching with leading pioneers to explore the potential versatility of the equipment as a lifestyle accessory.

The majority of my clients are faced with the dilemma of not only how to find time to integrate sufficient exercise into daily schedules to induce health related benefits, but how to maintain the enthusiasm to sustain it. The use of the bouncer offers ideal exercise for many – it’s accessible within busy lifestyles, versatile in approach, adaptable for all ages and levels of fitness, effective in cosmetic image, and energising and fun to perform. Many find bounce programmes offer a perfect support system to cushion the changes while encouraging inner forces of resolve. By bouncing through transition, with such goals as detoxification, healing, weight loss, stress management, visual improvement, post-natal recovery, better backs and 5-star fitness planning, the majority of participants feel more able to reinforce a positive attitude.

The Starbound Workout evolved with my recognition that the bouncer required a specialised approach for session design and skill development. Starbound, my book, was written to serve as a lifelong reference for those with a bouncer at home. I teach within a variety of Starbound studio sessions which focus on skill development and home application. The Starbound Personal Prescription System offers a course of 6 weekly sessions, based on lifestyle assessment for goal planning, with a bounce-
orientated Fitness Prescription. As part of the Personal Prescription System clients learn to plan the basics of well-rounded weekly fitness programmes, using the 5 zones of the Starbound Workout.

The Starbound Workout presents over 200 techniques in 5 zones.
Lymphatic Reflex Zones
Warm-Up
Bounce Target Zones
Conditioning
Flexibility & Relaxation
Techniques within each zone can be combined with bounce routines and performed for just a few minutes daily, as part of a weekly fitness prescription. Alternatively techniques can be combined into a complete workout, performed for between 15–60 minutes. To use a bounce unit successfully time needs to be set aside to master skills. Exercise literally takes on new dimensions as you explore the potential your bouncer has to offer. It’s not unusual to experience slight panic and disorientation when you first bounce. In the beginning you need to take it very slowly, bouncing for only a few minutes at a time.

Zone One: Warm-Up
Preparing for action requires a body and mind-centred approach. By bringing awareness to posture and body alignment, tensions are subtly released before bouncing begins. A conscious ‘postural stance’ checklist provides the first stage of the warm-up. Toes are aligned, feet hip width and facing forward. Knees are consciously released and relaxed. The abdomen is gently contracted, with the pelvis tilted slightly forward. With a softening of the shoulders and jaw and the chin dipped slightly, the top of the head relaxes.

Sessions begin by setting up a gentle vibrational rhythm bounce, simply pulsing the heels into the mat. As a rhythm sets in, attention is drawn to breath release and patterning. A variety of breathing, sound and visual techniques are integrated at this point to open deeper energies and release emotional tension.

Warm-up includes performing 1-star bounce techniques to set mind-body cross-crawl patterns. These establish further mental clarity, and prepare the foundation for more complicated routines to follow. Simple skills can be applied to encourage hand-eye co-ordination, balance, spatial awareness and confidence. All techniques throughout the workout are performed setting opposite arm to leg movements simultaneously, to improve brain and body co-ordination.

Simple facial toners help loosen tension in the face and scalp. Warm-up techniques loosen and limber joints through full range of motion, increase synovial fluid supply to the joints, and relax and prepare muscles. You move about the bed of mat in various postures, kneeling, sitting on the edge, rolling back on the mat and turning the bouncer on edge as as barre for support.

Attention to correct foot-strike patterns and arm positions is highlighted throughout sessions. The rhythm bounce and rhythm walk form the simple foundation for all skills. Simple one-star techniques which demand a double-foot strike landing include the shuffle, twist, jogger, knee lifts, side steps, slinky skier, hopscotch and jumping jacks. Techniques which require a single foot strike, such as the toe-tapper and heel-flak require a double centre bounce for balance maintenance until speed and agility increases.

While most of the workout takes place with the feet low to the mat – with the bounce rising no more than two inches from the mat surface, it is important to jump entire movements freely. If you lock the supporting foot into the mat while moving the other, this can cause strain to the supporting knee. To vary the use of the bouncer we often add simple step and skipping routines.

When tension has released and circulation is warm, certain stretches for the legs need to be incorporated. For this purpose we turn the bouncer on edge and use it as a barre which aids balance and correct body alignment. The essential stretches include those for the gastrocnemius (calf muscles), soleus (underlying calf and achilles tendon), quadriceps (front of thighs) hamstrings (back of thigh) and the hip flexors.

Zone Two: Lymphatic Reflex Zones
Body stroking techniques for Lymphatic reflex zones can be merged into the warm-up, or included at any stage of a bounce session. These techniques are used by certified lymphologists for directing electrical energy in the body for pain relief and healing purposes. They involve stroking specific zones with coned fingers or flat palms.

Zone Three: Bounce Target Zones
One of the main aims of the Starbound Workout is to provide the opportunity to bounce within ‘target zones’ to accomplish aerobic fitness training. This implies bouncing for between 60 & 75% of the maximum heart rate, gradually increasing the sessions to around 25 minutes over a three month period. To ensure the level of exertion corresponds with age, efforts are rated according to the Borg Scale of Perceived Exertion. When exercising on the bouncer up to 68% more work can be accomplished for the same oxygen uptake. For this reason it is recommended that participants work to the lower end of target zones, at between 60 & 70% of maximum heart rate. A suitable method of measuring this is by bouncing at a level that allows you to talk or sing comfortably, with a little extra effort required to sustain your voice and breath.

As skills progress, techniques in the Starbound Workout are arranged in groups with progressions for one-star, two-star and three-star variations. For example the 1 ‘Let’s twist’, progresses to the 2 ‘Toe twister’ to 3 ‘Licorice Twist’. The 1 ‘Toe tapper’ progresses to the 2 ‘Ballet step’ to the 3 ‘Can can’. For every 1 technique there are several progressions for sequential skills.

Choreography
The fun really starts when you master the skills, and feel creatively free to experiment by merging techniques into patterns. Although simplicity is the key, it’s surprising how quickly progress takes place. No more than 8 repetitions of any one technique is performed within a routine. Music largely determines the beat. The faster the music, as a rule of thumb, the lower and faster the bounce will be. Various patterns encourage movement about the mat. These include V-Shapes, back to front, quarter and half turns and diagonal fan shapes. Arms and legs act as levers for the intensity of effort. The longer the lever, and the more levers involved, the more effort the technique will require. A variety of patterns are set to exercise the memory, through add on routines. Interval patterns, choreographed to music, break the sequence into sets corresponding to the verse, chorus & instrumental break of the music.

Zone Four: Cushioned Conditioning
The conditioning zone of the Starbound Workout provides specific techniques for spot-toning and strengthening the general muscle groups of the back, abdomen, arms, buttocks and legs. Conditioning routines performed from the mat are far more comfortable than on the floor. You’re able to safely align your body in all postural positions. Knees and back remain cushioned and the height of the bouncer from the floor allows for more complete movement through full range of motion. Throughout the conditioning phase, bounce routines are performed between conditioning sequences. This provides a two-fold benefit, in that residual muscle tension is relaxed, while at the same time the heart rate and circulation rises, increasing the training benefits of the following sequence. Bands and light weights can be used to provide additional resistance. By using the bouncer on edge as a barre for support when performing upright conditioning routines, postural alignment and balance is stabilised.

Zone Five: Deep Flexibility & Relaxation
An important and often overlooked element of any fitness prescription is the deep flexibility and relaxation zone. It is important to practise extended stretch routines to reestablish a full range of motion within muscles and joints and to encourage the elimination of wastes. A number of routines are integrated into the workout. They can be practised following conditioning routines, at the end of a workout, or in sessions on their own.

The basic stretches, outlined in the warm-up zone for stretch must always be performed again at the end of a bounce session. Stretch techniques performed at the end of the workout are practised on and around the mat, and ideally lead into deep relaxation and meditation. Following relaxation a gentle pulse on the bouncer wakes up your energy, and you’re ready to go!

Bouncing Parameters
There’s no need to dress for gym or wear training shoes. Bouncing in bare feet stimulates better control for balance and freedom of movement. For safety you should avoid wearing slippery shoes, socks or tights. As with any exercise programme it is advised to check with your practitioner if you have any health concerns.
Create a bouncing space in your living room to encourage spontaneous use. Bouncing with a mirror keeps you centred, enhances confidence, helps you identify and perfect correct technique, and encourages speedier skill development.
Support bars can be attached for anyone lacking confidence with balance. They fit simply onto the leg of the bouncer and still allow for varied techniques to be performed.
Discipline yourself to practise correct technique from the beginning. Include essential stretches, precise posture, cross-crawl and breathing.
Assess your intensity by using the Borg Scale for Perceived Exertion, which also corresponds accurately with your associated heart rate.
Integrate routines for mobility, lymphatic reflex zones, aerobic training, conditioning, flexibility and deep relaxation into your sessions. Tailor each workout to suit your mood and needs. Create a session diary to outline your basic weekly fitness prescription. This will help you assess what areas need your particular attention.
Take a bounce break for energy. You’ll be amazed how a few minutes will clear the mind, boost your oxygen supplies and refresh your outlook.
Children move forward in leaps and bounds with a bouncer around. Time must be set aside for technique instruction and safety skills. For those with learning disabilities, it effectively provides awareness of visually guided movement, direction, and total body control.
For healing purposes, simply set up a soft vibration, alternating between a gentle bounce and walk, controlling intensity by bouncing below your fatigue threshold.
Sheer enthusiasm is reflected in hundreds of letters I receive from around the world. The health and fitness of many has blossomed as they have bounced back to a fullness of energy and vitality. People express gratitude to have found a form of exercise that is challenging yet relaxing for their minds, calming yet uplifting for spirits, and gentle yet strengthening for their bodies. Many speak of improved stamina, energy and vitality, weight loss, relief from symptoms of arthritis, depressions, allergies, ME, headaches, menstrual problems, sinus, and varicose veins to name but a few. Others tell of pain-free mobility at a level not experienced for years. The beauty of the bouncer is that it fits in with any lifestyle, occupies only 40” of space and in return provides a divine elixir for health, fitness and fun.
CASE STUDIES

In over ten years of studio coaching I have found public acceptability of the mini-trampoline as an exercise accessory is the highest I have ever witnessed. Hardly anyone rejects the devise. Providing people understand and are motivated by programme structure most clients continue home programmes as a life-long practise.

RENEE G; HOUSEWIFE; AGE 43; HAMPSTEAD, LONDON attends a studio session for an hour each week. Additionally has weekly shiatsu massage, occasional cranial osteopathy and weekly yoga sessions. Has been diagnosed with MS for over five years. Among goals set within the Starbound Prescription she is using the bouncer to develop balance, co-ordination, mobility, strength, and muscle tone. We are developing skills to help her check reactions in panic state, which she falls into quickly due to lack of confidence. Renee uses a support bar, and is gradually extending bouncing time. We began very cautiously, by counting up in sets of 8, for no more than a couple of minutes at a time. Each week we adapt a new skill and vary the format of routines. Renee tires easily and progresses well with focused attention to breathing, sound, relaxation, visualisation and neurovascular reflex pressing. Renee uses the bouncer for three small sessions of a few minutes at a time throughout the day. “It really is boosting my energy. If I miss a day I really notice the following day that my co-ordination and stamina are not nearly as good.”

MR & MRS POYNTER; AGE 80 PLUS, HEMEL HEMPSTEAD, HERTS visited together for an hour studio introductory session. Both were feeling the lethargy that lack of exercise can create, and had heard that bouncing was suitable for all ages. We set up the balance bar, adjusting height correctly for each. Taught correct methods for moving on and off the bouncer, and from varying positions during routines. Advised bouncing for short periods of a few minutes, varying techniques from the bouncer with mobility routines on and around the mat. We spent the session perfecting basic techniques for correct foot strike, posture and essential stretching. I demonstrated skill progressions they would be able to make over the weeks. They use their bouncer every day. Three months later: “We love it. Keeps you alert and active, and if it’s pouring with rain you can still have a jog!”

DAVID HANCOCK; AGE 56; MILL HILL, LONDON visited originally for three private studio sessions. Was suffering high blood pressure and 2 stone overweight. Needed bar for first session while orientating with balance. We set up a patterned routine from my book and planned a weekly fitness prescription diary in advance, to include swimming and speed walking for further aerobic fitness activities. In the second week we created a deep relaxation, bounce and flexibility tape for private home use. By week 3 David was really gaining confidence and stamina, and really felt positive regarding his progress. He has been following his programme for over 9 months now. “My doctor was surprised that my blood pressure readings improved so quickly. My resting heart rate has also improved dramatically and within six months I had lost the extra weight that I was carrying. But most importantly I feel so well and full of surplus energy – my whole life had taken a turn for the better.”

JENNY BELCHER; AGE 32; BOOGIE BOUNCE FITNESS TRAINER, TAMWORTH visited for a private 8 hour studio training day. A qualified fitness professional Jenny was keen to introduce Starbound ‘Boogie Bounce’ fitness classes in Tamworth. We focused on formats for varying session structures, safe technique instruction, attention to the capacity of age groups, and creating choreographic flow throughout hour workout sessions. 18 months later: “I can’t imagine fitness training without a bouncer these days. I’m now teaching two hundred ladies a week, all on bouncers! Everyone comments on how much energy they have at the end of a session – and how it provides a pick-me-up for hours afterwards. For them it’s about getting fit, losing fat and having fun!”

VANESSA B; FULHAM LONDON; AGE 47; attends Starbound Personal Prescription sessions weekly. Working with a naturopath Vanessa has developed a predominantly alkaline menu plan, to help with her arthritis. She began bouncing with a bar but is now completely independent. She uses her bouncer mornings, immediately after rising for gentle pulsation, before following a mobility routine, and again throughout the day for a few minutes at a time. She practises the lymphatic reflex sequence daily. Her condition is much improved but she still has bouts of inflammation – particularly when under stress. During this time she must not exercise. While sessions began very simply she gradually progressed to more complicated routines. Care is taken not to include routines that require force across a joint. “My muscle tone has improved quite noticeably. My sense of balance is so much better that I never use the bar at all these days. The bouncer has given me a new lease on life. As long as I use it every day, and watch my food I feel so much better for it. My son has Down’s Syndrome, and like many of his friends is very overweight and has suffered from bad constipation. He loves the bouncer and has lost nearly one and a half stone. His constipation has cleared and he uses the loo regularly.”





References & Further Reading
1: The Miracles of Rebound Exercise by Albert E Carter. English Edition Published 1985; by PT Leisure Ltd, 57 Courthouse Road, Maidenhead, Berkshire, SL6 6JA

For further reading:
Jumping for Health – Dr Morton Walker
Starbound By Michele Wilburn – Published by Starbound Enterprise PO Box 3505 London NW5 2HZ Tel: 0171–284 191



Exercise is a great way to support an optimal state of well-being. It gets you moving, revs the metabolism, gets your blood flowing and helps to keep the body toned.

I used to be a runner, but because of the potential long-term effects of hard impact and wear and tear on the feet, knees and joints, I traded it in for a “rebounder”. What exactly is a rebounder? Well, it’s much more than just a simple piece of exercise equipment. Before I get into the details, let me share how I stumbled upon this incredible form of exercise.

In 1990, I became a patient of a medical doctor who was also practicing holistic medicine. His name was Dr. James Baron, and at the ripe old age of 82, he looked like he was 50 years old! He was very progressive for his time and I feel blessed that I had the opportunity to learn from him. I wanted to know his secrets for maintaining youth, and one of the many things he shared was his use of a rebounder.

WHAT IS “REBOUNDING?”
Rebounding is a form of aerobic exercise that is done while jumping on a specific type of mini trampoline. One of the main benefits of exercising on a rebounder is that it is gentle on the joints and allows you to work your cardiovascular system with less exertion on the heart or overworking the body. In addition, you get more full-body benefits with less oxygen used.

Rebounder Trampoline

The rebounder was developed by NASA and gained popularity in the 1980s when they studied its benefits while trying to find an effective way to help the astronauts regain and recover bone density and muscle mass after being in space. While we tend to think that gravity contributes to body parts aging and sagging, a lack of gravity is apparently detrimental to health. Using a rebounder here on earth acts as an amazing anti-aging and longevity tool.
NASA eventually published a report indicating how rebounding is twice as effective as running on a treadmill because it exercises the entire body without the excess impact and pressure on the knees, ankles and feet. Who knew?!

In addition, rebounding is the only exercise that tones all of the body systems, including digestive, endocrine (hormones), immune, lymphatic (really big here!), circulatory, urinary, skeletal and nervous systems. It also supports detoxification and elimination, so your colon gets toned as well!

Human Body

Rebounding is a real energy-booster…no coffee needed! Simply bounce gently up and down or try more complex moves to really challenge yourself. The best part is that you can do it in the comfort of your own home in just 10-20 minutes a day.

25 BENEFITS OF REBOUNDING
Prevents osteoporosis by increasing bone mass and strength
Improves energy and stamina
Detoxifies and strengthens cells
Promotes tissue repair
Strengthens collagen (the primary structural component of connective tissues, such as skin and cartilage)
Supports hormone production, adrenal glands, thyroid and pituitary glands
Strengthens the immune system
Flushes dead cells from the body, promoting cell growth and repair
Aids in detoxification and supports lymphatic circulation
Strengthens the lungs and heart
Promotes healthy muscle tissue
Improves balance and flexibility
Improves muscle-to-fat ratio
Enhances sleep
Increases oxygen flow
Increases and improves healthy blood flow
Sparks metabolism
Improves digestion and elimination
Builds and reinforces core muscles
Boosts your mood by releasing healthy endorphins
Promotes healthy brain function
Supports the pelvic floor and helps to stabilize hip joints
Strengthens your back and improves posture and alignment
Tightens and tones the skin
Tones overall body
HOW A REBOUNDER WORKS
Rebounding is unique in that it can effectively impact every cell in the body. It works using the forces of acceleration and deceleration and the increased G-force from gravity as you jump up and down. Here’s what happens when you rebound:

As you push off the rebounder and bounce upward, there is an acceleration action and then a split-second weightless pause at the top.

Jumping Up on a Rebounder

A deceleration at an increased G-force occurs as you start to come down.

An impact on the rebounder occurs, which goes through your entire body and all of your cells. This action forces fluids through your cells, helping to flush them.

Landing on a Rebounder

Another split-second pause while you gain momentum to bounce upward and the acceleration action begins again.

This motion is extremely beneficial to the lymphatic system, which transports immune cells throughout the body and supports overall immune function and detoxification. In fact, studies show that rebounding supports increased lymphocyte, cell energy and mitochondrial function.

THINGS TO CONSIDER WHEN PURCHASING AND USING A REBOUNDER
Cutting corners by purchasing a $29 mini trampoline to practice your rebounding exercises can lead to potential serious injuries. There is a tremendous difference between a rebounder and an inexpensive mini-trampoline. A rebounder uses specific materials such as strong springs and special fabric with a tension that will not lose its tone. A true rebounder is designed to create the ideal impact resistance so you experience the health benefit without the risk of injury. Many manufacturers offer balance bar attachments that can be helpful if you have minor balance issues or just prefer extra security.

Rebounder with Weights

There are lots of informative books, videos and websites out there filled with rebounding information and fun routines. Educate yourself and start slow before attempting a longer exercise routine. To achieve full-body benefits, be sure to do a variety of movements so that you are using different muscles. As always, pay attention to how your body responds.

As with any new exercise routine, you may need time to adjust to this new form of exercise. Always drink plenty of fluids both before and after rebounding to flush the toxins and rehydrate.

Exercising on a Rebounder

SAFETY PRECAUTIONS
While a rebounder is incredibly beneficial, it’s always wise to check with your doctor before beginning any exercise program, especially if you have balance issues. Stop jumping immediately if you notice any shortness of breath, pain or other warning signs.

Although the rebounder absorbs a considerable amount of the impact during the exercises, if you have had major surgeries or knee/hip replacements, rebounding may not be for you (or you may need to make modifications to the exercises).

Why not invest in your very own rebounder? They are built to last, extremely effective and will offer you many years of solid service. Simply follow basic safety instructions and listen to your body. I think you’ll be pleasantly surprised at the results!



Ten Top Reasons for Using the Mini Trampoline
Using a mini trampoline (rebounding) offers a variety of health benefits for the body. Rebounding is an easy activity that almost anyone can do, and may provide a way to improve health and fitness levels.

NASA has known for some time now about the benefits and science behind rebounding. Here’s what they had to say:

“Rebound Exercise is the most efficient, effective form of exercise yet devised by man.” A. Carter summarized a NASA study in 1979, a study which NASA published in 1980 in the Journal of Applied Physiology.

NASA says, “…for similar levels of heart rate and oxygen consumption, the magnitude of the bio mechanical stimuli is greater with jumping on a trampoline than with running, a finding that might help identify acceleration parameters needed for the design of remedial procedures to avert de-conditioning in persons exposed to weightlessness. “

As a consequence, literally each cell of your body experiences a G-Force which is two or three times stronger than normal. It is as if your weight would double or triple for a fraction of a second when you hit the deepest point of the Rebounder mat. This exposure to a higher G-Force is what strengthens the body; and as it is only for a fraction of a second, this does not fatigue the body. .During the movement up to the highest point of your bounce, you come to nearly weightlessness and your body can relax completely

Besides the science behind the rebounder, the mini trampoline provides many health benefits for both young and old:

1. Cardiovascular Benefit
Rebounding requires the use of several muscle groups, similar to jogging, but has the added benefit of causing much lower levels of shock trauma to the skeletal system than running on hard surfaces. Extended use of a mini trampoline increases lung capacities and red blood cell counts and lowers blood pressure.

2. Beneficial to the Lymphatic System
Using a mini trampoline has proven benefits for the body’s lymphatic system, often neglected by other forms of exercise. The lymphatic system fights bacterial and viral infections and transports waste products out of the body. Lymph fluid relies heavily upon muscle contractions to help it transport itself around the body, and rebounding exercises are one of the best means of this. The accelerating and decelerating movements of rebounding exercise a huge range of the body’s muscles, and exercises the thousands of one-way lymph valves and ducts. Rebounding only a few minutes daily can increase lymphatic functions.

3. Weight Loss
Rebounding is a proven way to burn calories and fat, and tone muscle across the body. As a total body exercise, every part of the body receives a workout during rebounding, promoting the burning of calories and fat deposits. Rebounding also helps increase metabolism, resulting in calorie use for extended periods after rebounding has finished. The added benefit is you don’t have to take time out of your day to go to the gym, or set aside extensive time for exercise. You can do rebounding at home, where even a few minutes is beneficial, and can be done in front of the television, or while looking after the children.

4. Back Problems
Rebounding strengthens the back without the undue strain that you would experience running on a hard surface.

5. Balance
This exercise improves balance and coordination because the surface of the rebounder flexes in all directions and therefore gives optimal stimulation to your body’s balancing mechanisms.

6. Injury Reduction
Studies have shown that 27% to 70% of joggers get hurt in their first year of running. The impact forces that cause these injuries can be reduced by 80%.

7. Natural Face Lift
Each cell of your body is like a balloon. This exercise puts them repeatedly under stress as they need to resist the increased G force (when the balloon reaches the maximum elongation). With time, the cell’s membrane gets thicker, thus firmer, and gains elasticity. Your skin is a community of cells. Therefore, regular use of a mini trampoline will firm your skin and increase its elasticity.

8. Build Bone Mass
The NASA study also showed that this was the best exercise to rebuild the lost bone tissue of astronauts whose continued weightless state caused them to lose up to 15% bone mass in only 2 weeks in space. This same exercise can be used by anyone (especially women) to prevent osteoporosis and actually reverse the damage.

9. Stress Reliever
The positive effects on stress levels have been studied in depth. Dr. Morton Walker, in his book “Jumping for Health”, pages 82-91, describes 30 Specific Anti-stress Benefits of Rebounding (Avery Publishing Group Inc., Garden City Park, New York)

10. Incontinence
Rebounding can strengthen the pelvic floor. If the incontinence is only light, rebounding can be used to strengthen the concerned area. However it is important to “activate the Pelvic Floor” while Rebounding.

11. It is fun!
Rebounding can be great fun as well as a great exercise. You can do it alone or with your family.

email: michele@starbounding.com

About rebounding Exercise using Mini trampolines

So what is a Rebounder or Mini trampoline?

 Mini trampoline rebounders come in all shapes and sizes - mainly circular. Mini trampolines are suitable for performing rebounding exercise workouts indoors, either indoors at home, in the garden or at the gym.

You can choose quality mini trampoline rebounders either with steel rebounder springs, or with bungee cable cord springs - both systems for attaching the rebounder mat to a sturdy frame.

Best quality mini trampoline rebounders are sold with quality rebounder spring covers which are important for safety

Rebounding workouts on mini trampolines, also known as rebounders, bouncers and exercise rebounders, provides perfect home exercise and has become very popular in exercise studios

best rebounders for home exercise  

They're 40” (102cm) in diameter. Rebounders, smaller in size may not allow enough mat space for safely performing a range of rebounding skills - and research by biomechanical scientists has shown that 40" 102cm diameter of the entire rebounder provides the best surface for biomechanical stability

 mini trampoline rebounders stand approximately 8 inches (25cm) from the floor, and have a carrying weight of between 6 and 15kg.

Most mini trampoline rebounders have detachable legs that screw on, or are spring loaded for easy storage.

With quality mini trampolines you can be assured of a smooth, yielding, rebounding exercise experience! A room height of 2.40 meters is usually quite sufficient for performing rebounding exercises for a wide variety of mini trampoline workouts. Quality mini trampolines are great equipment for fitness workouts at home - the whole family benefits from rebounding exercises

 

Nourishing to tissues and joints
 Accessible in Busy lifestyles
 Versatile for the Whole family
 Effective in Cosmetic Image
 Beneficial for Mind Body and Spirit
 Energizing and Fun to Perform

The transforming powers of mini trampoline rebounding exercise with Starbound workouts is the best way to revive your energy. Rebounding exercise lifts your spirits, revives your energy, refreshes your mind and strengthens and streamlines your whole body

 

 Mini trampoline rebounders come in all shapes and sizes - mainly circular. Mini trampolines are suitable for performing rebounding exercise workouts indoors, either indoors at home, in the garden or at the gym.

You can choose quality mini trampoline rebounders either with steel rebounder springs, or with bungee cable cord springs - both systems for attaching the rebounder mat to a sturdy frame.

Best quality mini trampoline rebounders are sold with quality rebounder spring covers which are important for safety

Rebounding workouts on mini trampolines, also known as rebounders, bouncers and exercise rebounders, provides perfect home exercise and has become very popular in exercise studios and gyms.

tarbound Workout mini trampoline rebounding exercise videos are filmed on quality SPRING  rebounders - t 

RH48 lymphaciser rebounder and the R36 are among the best rebounders for home exercise   

 

They're 40” (102cm) in diameter. Rebounders, smaller in size may not allow enough mat space for safely performing a range of rebounding skills - and research by biomechanical scientists has shown that 40" 102cm diameter of the entire rebounder provides  the best surface for biomechanical stability

 mini trampoline rebounders stand approximately 8 inches (25cm) from the floor, and have a carrying weight of between 6 and 15kg.

 

It has been assessed that rebounding on a  quality mini trampoline rebounder provides about the same impact on your body and joints as walking on a carpeted floor surface.

It is important to learn correct skill technique, in particular with a focus on postural stance throughout a variety of rebounding workout exercise skills.

Exercising with a  mini trampoline your body becomes lean - like a dancer's, rather than bulked up with muscle.

If you're housebound during the day, or working long hours at a desk, quality mini trampoline rebounders provide ideal home and workplace exercise equipment, for short sessions of exercise.

 

In an instant you revitalize your energy, increase circulation, and replenish vital supplies of oxygen.

STARBOUND ADDS NEW DIMENSIONS TO REBOUNDING EXERCISE WORKOUTS

 

Mini trampoline rebounding exercise DVD testimonials from happy customers - use Starbound DVD for rebounding exercise routines at home on best quality rebounders. Mini trampoline springs, frame steel, spring attachment to the rebounder frame and mat create quality mini trampolines Customer Testimonials Starbound mini trampoline rebound exercise workout DVD  I love to hear how you are getting on with your workouts. Below are a few of the numerous emails I have received recently from customers who are using the Starbound Workout DVD and rebounding their way to better health and fitness! 

Tittle How to recharge your lymphatic system with rebounding exercises on mini trampolines

Descriptyion

Exercising on mini trampoline rebounders helps lymphatic circulation and immune response - mini trampoline workouts pump lymphatic circulation!

Title rebounding on mini trampoline reduces pressure and stress impact on joints and musclesdescription  Starbound mini trampoline workouts provide ideal workouts for weight loss, fitness training and holistic fitness without straining joints

 

THE GREATEST BEENFITS OF STARBOUND MINI TRAMPOLINE WORKOUTS OCCUR WHEN YOU BOUNCE ON A REBOUNDER THAT IS PERFECTLY SPRUNG, WITH NO STRESS INPACT COMING BACK UP THROUGH YOUR BODY! THIS IS SERIOUS STUFF!!!

The best way to reduce stress impact on joints  rebounding on a mini trampoline

REBOUNDING BENEFITS

Rebounding Benefits
Transformations
Mini trampoline Forces
Gravity and rebounding
Rebounding Cells
Rebounding Lymphatics
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Stress impact joints
 Revitalize  energy with mini trampoline rebounding exercise workouts

rebounding on mini trampoline reduces pressure and stress impact on joints and muscles

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Title Press releases and comments about ideal rebounding exercise and rebounding expert Michele Wilburn

 

Press praise benefits of rebounding exercise workouts with Starbounds core stability training on quality mini trampolines workouts using mini trampolines

Description: Rebounding exercise workouts on quality mini trampolines are the best way for total core stability and strength training. pioneering the mini trampoline rebounding exercise workouts . Read comments from the press from major international publications encouraging people to use their rebounders and reap the benefits of rebounding workouts at home

 

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 ' In the 1980's mini trampolines were very much a fashionable gym fixture, only to be quickly overshadowed by more state-of-the-art pieces of fitness equipment.. But suddenly mini trampoline rebounding has bounced back into fashion.'  

 

 'The major reason for its rediscovery - particularly in the Pilates studio - is the recognition that it can bring health as well as fitness benefits.'  Whatever your rebounding exercise workout goals for mini trampoline exercises - weight loss, fitness training, detox, revitalizing energy, Starbound resolution Plans in my Starbound Book will help you set your goals for creating rebounding exercise workouts to achieve success.

 

Rebounding exercise workouts on quality trampolines provide ideal core exercise.‘All you need is a 40” mini-trampoline and a few minutes a day to give yourself a healthy glow, lose weight, lighter moods, better sleep, brighter vision, and open up your energy flow.’    'Devotees claim that, in addition to giving the heart and lungs a workout and building stamina, bouncing boosts the lymphatic drainage system and can even help with complaints such as lethargy, general sluggishness and constipation.'

 

With rebounding exercise workouts performed using mini trampolines you instinctively isolate  abdominal and pelvic floor muscles, particularly as you push feet down into the mini trampoline mat.

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Rebounding exercise workouts are useful for physiotherapy rehabilitation and healing following surgery and injury.

 

Rebounding on a mini trampoline enables you to make the most of the additional G-Force values, combining the additional forces of acceleration and deceleration in the vertical plane, without shock or stress impact loading on your body.

 

"Sales of mini trampolines have soared since the injured England Captain David Beckham was pictured rebounding his way back to fitness last week.

 

Now this simple piece of equipment has leap-frogged over high-tech, computerized gym products to becoming the most sought-after aid to getting a toned torso... the trampoline allows him to kick balls with his right foot while the soft mat cushions his left foot."

 

I have coached many professional and VIP athletes, from soccer and rugby stars to tennis champions. They swear by the use of the Original trimilin Pro Plus lymphaciser RH48 rainbow rebounder in their training sessions.

 

We use them prior to a big match to vamp up energy supplies and also following large tournaments and matches for recouping energy and releasing waste products.

In the coaching rebounding exercise workouts we develop numerous skilols to enhance agility, proprioception, speed, reaction, time, balance - among many others.

 

The upward bounce against the downward pull of gravity closes millions of the one-way valves that regulate the flow of fluid. Moving down again releases pressure in these valves.

LIGHTER IN SPIRIT - FRESHER IN MIND - STRONGER IN BODY!

Numerous testimonies I receive from around the world confirm my enthusiasm. People constantly express surprise that when they are including rebound exercise in their daily schedules they feel so much stronger, for so little effort.

People find exercising on rebounders is kind to joints, challenging yet relaxing for their minds, and calming yet uplifting for their spirits.

" For similar levels of heart rate and oxygen consumption, the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running, a finding that might help identify acceleration parameters needed for the design of remedial procedures to avert de-conditioning in persons exposed to weightlessness,"

NASA Journal of Applied Physiology 49(5)

Rebounding on a Quality Mini trampoline

Nourishes and Protects Your Whole Body eliminating unnecessary stress impact on your joints

 

When exercising on a floor or jogging on a pavement your spine can absorb up to five times the normal force of walking. As you land, vertical shock waves can spread from the ankles to your bones and spine. Shock waves can travel from the top of the spine and deflect off the skull, setting up additional standing waves.

 

Impact shocks cause energy stored in your muscles to 'fly' to the protection of your feet, knees, ankles, hips and back. Joggers often suffer micro-trauma injuries to knees, heels and ankles.

 

When impact shock is transmitted, via the hips to each vertebrae and disc to the skull, the discs act as shock absorbers.

However they can only reduce the shock at each level. From my experience in coaching rebounding workouts I  see that rebounding on a  poorly designed rebounder can load tension back into the body rather than removing it.

 

It is important to use a quality rebounder for mini trampoline workouts and to establish mini trampoline workout skills that ensure you are performing all rebounding workouts with perfect posture and rebounding exercise technique.

 

However well documented the benefits of rebounding exercises may be in eliminating stress impact on joints, it is essential to plan your rebounding exercise workouts to include the elements of a well-balanced functional workout programme.

 

Just rebounding alone can never provide the essential elements of a balanced health and fitness programme.With a Starbound approach to 5 Star Fitnessyou reap benefits as you bounce! 

The increased G-Force, experienced when you land and depress the rebounder mat encourages a healthy surge of fluid throughout your whole body. As the pressure in your tissues changes, the flow of lymph is shunted on.

Your body thrives on the change in speed and direction with rebounding exercise that occurs twice with each bounce. To create an increase in pressure, to stimulate circulation and move the lymph forward you depend on the following

• Changes in gravitational pull, Muscular contractions
• Respiratory pressure, with deep, full, breathing
• Changes in atmospheric pressure
• Activation of calf, thigh and abdominal muscles

 

With rebounding exercises on mini trampolines you use the forces of gravity, acceleration and deceleration to strengthen the cells in your body, without applying traumatic stress impact to muscles, tissues and joints.

Your immune system, of which your lymphatic vessels are an important part, is the mother of all systems. If it is geared for immediate action when any invasion occurs it will function well and you have less risk of falling ill.

  

This busy network circulates soldier cells to fight infections, filter bacteria, and eliminate parasites and debris from your body. Rebounding is considered to be one of the best forms of exercise to activate the lymphatic system.

• An estimated 90% of modern day illnesses and symptoms of poor health are lymph related.
• Treatments are often best stimulated by the activation of lymph circulation. Many headaches, for example can be linked to poor lymphatic circulation.
• There are over 300 lymph nodes in your neck, head and throat area - more than anywhere else in your body.
• The function of these lymph nodes is mainly to drain toxins from your brain. If blockages in your lymph become stagnant, toxins are not able to drain efficiently.
• If toxins move through your liver without being broken down, your body cells in general can become bathed in blood that is toxically charged.

Your liver is loaded with lymphatic vessels, which transport fats and proteins as well as carting off wastes. With rebounding exercise on a rebounder  you immediately activate the major elimination organs of the LUNGS, KIDNEYS, LIVER and SKIN.

Providing a wonderful lymphatic massage for your legs - rebounding workouts and lymphatic massage go hand in hand - rebounding exercise workouts encourages better circulation stimulating lymphatic flow and energy

 

Rebounding exercise workouts on mini trampolines act as a powerful force to stimulate lymphatic circulation.

To encourage optimum lymphatic circulation it is important to pulse gently at the beginning of all sessions, and equally as important to slow down and pulse at the end of your sessions.

 

REBOUNDING WORKOUTS USING MINI TRAMPOLINE REBOUNDERS WILL HELP DETOX, CLEANSE & NOURISH

 

Without a doubt your lymph nodes are one of the most important stations of defence in your body.

 

Your blood is taken on its journey, mainly by the pumping of your heart. But even though lymph flows for thousands of miles throughout your body, it has no such main pump.

 

The flow of lymph is regulated by a series of valves, which depend on definite stimulants for activation. On a x-ray you see a string of pearls, with valves that open as the muscle belly is filled and compressed. You need an increase in pressure below the valve to open the leaf and shunt the lymph forward.

MINI TRAMPOLINE REBOUNDING WORKOUTS HELP DETOX!

Two types of Toxins influence your Health

 

1. ENDO-TOXINS are released from within your body from cellular metabolism
2. EXO-TOXINS are absorbed into your body from the outside world, food and fluids, drugs, breath, and pollution

 

You have more lymph vessels than blood in your body, although they flow in one direction only, from the smallest capillaries to the largest ducts.

 

Blood and lymph are interlaced throughout your body, merging to help each other, often running parallel routes, until they blend again, when lymph is tipped back into your bloodstream, via the large subclavian veins, behind your collarbone.

 

HEALTH BENEFITS

EXERCISING ON REBOUNDERS

 

BENEFITS OF REBOUNDING EXERCISE ON MINI TRAMPOLINES INCLUDE A BETTER IMMUNE SYSTEM

 

The more you pump blood and lymph around the liver, which is loaded with lymphatic vessels, the better it will operate.

 

Rebounding exercises on a mini trampoline stimulate lymphatic circulation in the liver to transport fats and proteins, as well as carting off numerous wastes.

• Rebounding offers a natural laxative, decongesting your bowel, and stimulating the processes of digestion
• Muscular reflexes are stimulated when exercising on a mini trampoline, which strengthen the muscles of your alimentary tract and the movement of your colon

Rebounding workouts speed digestion, transit time of your food and helps to regulate bowel motions. Metabolism is stimulated with rebound exercise, which helps deal with the speedy removal of toxins.

 

Rebounding exercise activates stagnating blood and lymph circulation, to prevent toxins and bacteria from stockpiling. Exercise rebounders provide fantastic fitness equipment, easily accessible for all ages and stages of the lifecycle with great benefits for health

 

Rebounding exercise workouts can help create a Pump for your Lymphatic system

 

Rebounding workouts provide exercises for the lymphatic system. For a number of reasons, exercise on a rebounder offers a perfect boost for your lymphatic circulation, and associated immune response.

 

Like an army in defence, your immune system constantly monitors your body for antigens, sending soldiers in to fight when they're discovered. You'll read more about the important role of your immune system in Starbound my book.

 

When rebounding, several conditions are activated simultaneously to provide a pump for your entire lymphatic system.

 

 

 

If it becomes overwhelmed, which is the case for many in the toxic hotpot that has become our world, it simply stops dealing with all the toxins that come its way. 

 

Toxins are mainly broken down and distributed for disposal by your skin, bowels, kidneys, lungs and liver. Your liver swings into overload if it gets bombarded, and liver cells themselves begin to die off, adding to the toxic load.

 

Your Whole Body Benefits With Daily rebound exercise!

Your lymphatics have many roles to play when you are performing rebounding exercise workouts

 

Lymph naturally flows very slowly, with about 4 fluid ounces moving every hour. When you are inactive between one-fifth and two-fifth of a teaspoon of fluid is drained each minute, as opposed to up to four teaspoons when you are rebounding.

 

Fat is picked up in the form of droplets, or as free fatty acids and glycerols, to be transported through your lymphatics before entering your bloodstream.

When rebounding  on a mini trampoline the normal rate of flow may increase by 3 to 14 times.

 

Rebounding exercise on Mini trampoline rebounders offers a Great Way to Recharge your Metabolism and to Boost all Body Systems

Your METABOLISM consists of all chemical processes that take place in your body, including the building up of new tissues and the breaking down and disposal of old ones.

Metabolism is a continuous process whereby every chemical change either uses or releases energy.

The key for activating your metabolism lies in shunting wastes through your blood and lymph to be eliminated. 

Ideally, longer rebounding exercise workouts will be followed by a deep stretch to help settle circulation.

To read more about these vital forces that influence your health so powerfully refer to Starbound my book.

 

REBOUNDING EXERCISE WORKOUTS NEED TO BE VERY GENTLE DURING DETOX AND STOP REBOUNDING THROUGH ANY TYPE OF VIRUS, CANCER OR  HEALING CRISES

 

If you are not feeling well you should stop all forms of exercise, including rebounding workours until you recover fully.

When you first start out with your rebounding exercise sessions you ENTER A PHASE OF  literally rebounding your body back into balance. Toxic residues will be released, manifesting completely different symptoms for everyone.

 

Expect emotional and psychological reactions to surface as the physical debris shifts. People often comment that when they begin rebounding on a mini trampoline they experience tingling skin.

 

This is often a sign that blockages in fluid and energy are moving, electrical switches are being turned back on and cleansing is taking place. Initially you may feel worse while you are getting better.

 

Rebounding workouts through detoxification with gentle pulsing sequences from The Starbound Workout will keep your oxygen supplies running high, and activate elimination organs to dispel toxins that are surfacing from within the body.

 

t the same time you are able to use your mini trampoline to support the essential fitness components of mobility, conditioning, and deep stretch, within you weekly mini trampollne rebounding exercise workouts 

With Starbound rebounding exercise DVD mini trampoline workouts, forget the statement, 'no gain without pain' rebounding should be stress free.

In Starbound mini trampoline workouts, whether performing high intensity rebounding or very gentle rebound exercise, when you land on the mini trampoline mat the first portion of your weight deforms the mat surface.

With your body not stopping abruptly at the bottom of the move, it continues going down several milliseconds.

• The stress impact, trauma, and tension that would normally be loaded into your body with the same exercise performed on the floor, or jogging, is spread - being absorbed by the springs into the elastic mat, along with the abruptness which is applied to your ligaments and joints.

• When exercising on mini trampoline equipment, more than with any other exercise equipment, your whole body is subjected vertically to the pull of gravity as you depress the mat.

 

Mini trampoline workouts on quality rebounders with my Starbound mini trampoline workouts on video and DVD are designed to boost your energy and revive your spirits! You overcome the inertia that normally weights you down exercising at home. Feel Light! Joyful! Express POSITIVE ENERGY!

 

Starbound Mini Trampoline workouts incorporate a 5 Star Fitness approach to rebounding exercise workouts. More than just a bounce regime you'll use and move about your rebounder in a variety of ways exercising to achieve a well-rounded fitness programme.Quality mini trampoline rebounders provider a central focus around which you can build a perfect home gym.Simply setting up a pulsating rhythm on the rebounder mat sends healing waves of vibration through your whole body, refreshing fluid circulation, opening up your breathing - revitalising your energy with mini trampoline workouts.When rebounding aerobics on your mini trampoline is a part of your daily routine, you'll enjoy the bounty of better health and fitness - live life to the full!

 

An original pioneer of mini trampoline workouts, I have been coaching  mini trampoline workout and lifestyle programs for over 35 years.

Start rebounding on mini trampolines with acclaimed author fitness and lifestyle coach. How do we get the Results we want using mini trampolines? With Starbound 5 Star Resolution Plans!

 

 Five Star rebounding fitness! My Starbound Workout videos online and compiled on DVD provides rebounding exercise workouts with progressive skill development, for wide participation of all levels of fitness. Whether you perform mini trampoline exercises for a moment, a few minutes or an hour, you'll be amazed at the difference even gentle rebounding makes.

Rebounding exercise workouts on quality mini trampolines, also known as rebounders, or bouncers, provide excellent exercise for the whole family, boosting the lymphatic system and healthy immune response - keeping visits to the doctor at bay! For people with a busy schedule, rebounding exercise workouts on quality mini trampolines provide ideal home exercise - whether for a few minutes or an hour you'll be amazed how a gentle bounce can rejuvenate your whole being!

 

More than just a rebounding regime, Starbound workouts on mini trampolinestake place within five Starbound health and fitness rebounding zones. You achieve a well-balanced rebounding aerobics workout.As you bounce your way to health and fitness on a mini trampoline your mind is refreshed, and spirits revived!

 

Starbound rebounding aerobics skills are performed with a soft pulsing foundation bounce, with the feet staying close to the ma

Although rebounders are often called mini trampolines,  garden trampolines are larger, The exercise techniques performed on both are completely different. On a large  garden or gym trampoline tricks and techniques are really more akin to modern cheerleading  moves.

Most rebounders are round. There are a small number that are square, hexagonal or oval in shape. Most mini trampolines have between 6 and 8  mini trampoline has

6 legs between 8 and 14” long
a durable mat with an elastic nature
an elastic element such as spring or bungee bands
a round elevated rim which the legs support and which is attached to the mat by the elastic element, either springs or bungee bands

Since their introduction, many improvements have been made to the quality and construction of rebounders. Spring size, shape, and durability have improved greatly over time, and in the last several years springs have been replaced entirely in certain high-end units by bungee-bands, which are quieter and may also offer certain advantages in terms of smoothness and user experience. Units with folding legs, and units whose entire body (including the mat and the rim) folds in half, or even in quarters, have been introduced. Rebounders can be purchased for anywhere from between $40 and $1,000 and up.

The largest two differences between rebounders, other than manufacturing materials, relate to the source of elasticity.[5] As this mechanism is responsible for carrying the weight of the user, their longevity and responsiveness directly affect the rebounding experience. The two main mechanisms currently in production are bungee cords[6] and piano wire.[7]

Types of exercise and movements performed
Rebound exercise begins as soon as someone steps on a rebounder and begins to move their body. It can be highly aerobic — full-on sprints and interval training are ideal on a rebounder, because it does not jar the physical body anywhere near as much as does hard ground — or it can be very slow and gentle, with only a gentle rocking taking place.

Just as rebounders have evolved from poorly made spring-based units to modern spring-based units and high-end bungee-based units, the types of exercise and movement done on rebounders has evolved as well.

Al Carter initially introduced the distinction between the “health bounce”[8] (a gentle rocking motion that anyone in any state of health can do, which was said to stimulate the immune system), an “aerobic bounce” that involved elevating the heart rate (either running in place or dancing), and the “strength bounce,” which involved higher bouncing with both feet leaving the mat (leading to both abdominal and lower body strength directly as well as to the strengthening of all bodily cells through the accelerative force applied (see Claimed Benefits below).

Subsequently, many different approaches have been taken to rebounding. For example, collaborating with Al Carter and working with athletes in the late 1970s and 1980s, Dr. Harry Sneider, a college athletic coach, brought his sport-specific training methods and the use of resistive hand-weights to rebound exercise.[9] More recently, JB Burns has pioneered an infomercial and mass equipment approach making use of dance-style workout DVDs for home users. Along the way, a variety of celebrities have endorsed rebounding, including the fitness guru Jack LaLane and the self-help guru Tony Robbins. Bob Hope reportedly said, ““I keep my REBOUNDER at the foot of my bed, and use it daily,” and President Ronald Reagan reportedly said, “If you see somebody jumping up and down on the second floor of the White House, that's me rebounding."[10]

Claimed benefits
There are five main organizing themes or perspectives with respect to what is claimed[11] [doubtful source: trampoline sales site] to be special about the health and fitness benefits of rebound exercise:

Strengthened Cells: All of the body’s cells are said to be strengthened through the mechanics of rebounding, either because of gravity changes or because of pressure differentials (along with more oxygen reaching cells throughout the body);
Increased Lymph Flow & Immune System Function: Rebounding is said to lead to greatly increased lymph fluid circulation, leading directly to a boosted immune system, greater white blood cell activity, and increased detoxification generally;
Cardiovascular and Respiratory Improvement: Rebounding is said to directly yield impressive aerobic exercise benefits in terms of heart strength and functioning, respiration, and related physiological functions[12]; and
Physical Strength, Muscular Development, Coordination, Balance, and Flexibility: Rebounding is often said to improve all of these.
Low Impact, Less Strain on Joints, Soft Tissue, Skeleton: The elastic element of a rebounder, either springs or bungee bands, absorbs much of the impact or shock on each bounce, thereby making rebound exercise more attractive to those who need to avoid shocking or straining their joints, soft tissue, and skeleton.

Rebounding is said to assist dozens of specific medical conditions—from arthritis to vision improvement—but there is little systematic peer-reviewed scientific evidence for these claims.
Rebounding on quality mini trampolines is the best exercise

An introduction to rebounding on mini trampolines with personal trainer, coach and author Michele Wilburn

Mini trampoline rebounding exercise workouts revitalize  your energy

A major benefit of rebounding on quality mini trampoline  rebounders lies in the lack of stress impact loaded onto joints - Stress absorbed during rebounding exercise workouts is assessed to be equivalent to 'walking on carpet

Ideally with rebounding workouts on mini trampolines the stress impact usually loaded into your body when you perform floor aerobics or jogging, is absorbed by the springs and mat of the mini trampoline

What is rebounding? Michele Wilburn explains

Rebound exercise and the power it releases to transform your health  and fitness

Start rebounding on mini trampolines with acclaimed author fitness and lifestyle coach.