Rebounding – more than just playful jumping
Rebounding is the most efficient form of cellular exercise available because it is a full body workout in the vertical plane, capitalizing on gravity’s vertical force and resulting in the cleansing of the body’s lymphatic system.
Rebounding is done on a soft mat surface called a rebounder, a sort of mini-trampoline. The rebounder is approximately 30 inches in diameter and anywhere from eight to twelve inches off the ground. A person moves up and down on the soft, non-jarring surface of the rebounder at whatever rate of exertion is appropriate to his or her fitness goals—light bouncing, jumping or a full aerobic workout. The exercise occurs completely in the vertical plane. The forces of acceleration and deceleration are at work here as well as the force of gravity. Rebound exercise strengthens our immune system at the same time that muscular and cardiovascular strength and endurance increase without having to sacrifice the health of knees, lower back and neck.
When we walk, run, swim or play a racquet sport we are constantly opposing gravity with every move because their motions are largely in the horizontal plane. Now let’s look at the two other forces at play in exercise. Acceleration is the starting of movement and deceleration is stopping movement. Normally they occur on the horizontal plane, opposing gravity. But with rebounding we accelerate or decelerate with gravity, conserving effort while maximizing gains.
The soft surface of the mat absorbs 87% of shock to muscles, joints, and bones according to a study by the University of Oklahoma. This shock absorption translates to a highly reduced risk of injury to the neck, upper back, and that most problem area – the lower back. The shock to muscles, joints, and bones is almost completely eliminated, thereby allowing you to exercise for longer periods of time with great comfort. Rebounder is an exercise to consider for people who experience shin splints, knee and ankle problems or problems with joint or tendons.
Rebounding puts a positive stress on every cell of the body. Cells become stronger and cleaner by the action of these three natural forces, acceleration, deceleration and gravity on the vertical plane. The motion stimulates and acts as your lymphatic pump, cleansing the lymphatic system.
Unlike blood, which has the heart as a pump, the lymphatic system doesn’t have a pump. It relies on exercise and deep breathing to keep it moving. Muscular contractions squeeze one-way valved vessels that move lymph from your toes and fingers to the base of the neck, where it drains at the sub-clavian vein. Think of it as your second circulatory system, one of the largest systems in the body. The lymphatic system consists of millions of tiny channels, mostly just under the dermis and in large part running parallel to our network of blood vessels. The lymph channels transport fats and other substances around the body and helps with elimination of waste products from cells.
On the rebounder at the bottom of the bounce, the gravitational pull closes the valves, but at the top of the bounce the pressure is decreased and the force of your falling allows the valves to open permitting the lymph to flow up. When lymph is flowing and waste is leaving, the body has a need for more white blood cells. After a few minutes of healthy bouncing, white blood cell count increases, strengthening the immune system.
In a 1980 study, NASA determined that rebounding is 68% more effective as an aerobic exercise than jogging. This effectiveness was determined according to the use of G-Force (gravitational force), which NASA finds of particular importance when training astronauts for the weightless experience of space flight. NASA research sites rebounding as the only exercise that will stimulate the cells of your internal organs, veins, arteries as well as bones and muscles, while increasing circulation and flushing the lymphatic system. “Journal of Applied Physiology 49(5):881-887, 1980”
Let your body become accustomed to this cellular exercise. Rebounding is a compact exercise in which one needs to systematically increase aerobic endurance. If you feel pain anywhere, stop, rest, and continue a little later. Always end with a Health Bounce (cool down) to flush out the lactic acid and uric acid that might cause sore muscles.
4 MOVES on the REBOUNDER
- Health Bounce – Feet will not leave mat surface. Gentle bounce, place feet hip width and shrug your shoulders or slightly lift your heels to get yourself bouncing. Gentle bouncing will strengthen every cell while flushing the lymphatic system. Two minutes are effective for moving the lymph fluid, flushing toxins and waste products out of your body.
Use as a warm-up or cool down. Up to 4-5 times a day.
- Strength Bounce – To increase strength the feet leave the mat for jumping, jump higher to increase the G-force on each cell. Progression: Add leg weights or hold onto dumbbells will increase the G force. Always cool down.
- Aerobic Bounce – Always start easy, arms low and progress to overhead movements, jogging, sprinting, twists, jumping jacks, leg lifts, knee to opposite elbow lifts, front kicks, fast short jumps and fast sprints.
If you are in good shape a fast sprint for one minute is effective for energizing the body. When changing motions, bouncing or jogging will help in the transition. End with a cool down.
- Sitting Bounce – Strengthens abdominals, legs, and back. The ultimate position is the “V Sit” position. Start at the low level to test the back. Sit on the rebounder, feet off the floor knees bent, and bounce by moving your arms in a circular motion. As strength increases you can pull your legs higher from the floor and lean back a little farther while bouncing.
- Balance – Standing on one leg hold for balance. Gentle bounce to strengthen one leg can be done for balance training.
7 minute rebound fitness from Linda Brooks
This is a wonderful exercise for anyone who wants a quick, compact exercise that energizes, cleanses, and builds health and strength. Do not attempt if you are a beginner or anyone with injuries who is still on a bouncing routine to rebuild health.
Be sure you can do 1-2 minutes of strength bouncing and a minute of jogging before attempting to put these move together.
Each session of 3 ½ minutes goes like this.
1. Health bounce – for 30 sec (warm up)
2. Strength bounce – for 1 minute (ready to exercise)
3. Fast sprint – 1 minute (pace yourself, full speed last 15 seconds)
4. Health bounce – for 1 minute (cool down)
Fast sprint is all about using up your ATP, and cause your mitochondria (fuel-producing furnaces) to divide. This provides you with more ATP for vigorous exercise, but you can now cool down, equipped with more mitochondria (the power house cell) for burning energy for hours. Rebounding is the most efficient from of cellular exercise available because it is a full body workout in the vertical plane. The internal science is a cellular exercise and the cleansing of the lymphatic system.
Have fun again, jump, rebound and strengthen cells!