Rebounding is one of the most gentle yet effective ways to exercise for all fitness levels. You can reap benefits whether you bounce for 2 minutes or 30. You’ll be amazed at the numerous health benefits that come from simply jumping on a trampoline! It’s a great way to improve muscle strength, boost your immune system, achieve better balance, strengthen pelvic floor muscles and flush the lymphatic system. Plus, I’ve got studies to back up the benefits. So hang up those running shoes and let’s get to jumping!
I’ve turned 47 and am inspired more than ever to pursue good health and longevity. I’ve added a little pilates and rebounding to my walking in the last month so I wanted to gather all the benefits of rebounding because the more I learn, the more excited I am about it and the more consistent I’ll be.
When I first bought a mini trampoline I hopped on it and went to town. Within 1 minute I peed myself and was so uncomfortably winded I never wanted to do it again. I tried it a couple more times with the same result and put it up in the attic where my workout equipment go to die.
Months later I was talking to a friend and she encouraged me to try again. I have a lot of symptoms of a weak pelvic floor and wanted to start addressing that. She told me that rebounding was one of the best ways to do just that so I reluctantly got the rebounder back out. I realized that I was going from 0 to 100 the first few times and that is not necessary to reap rebounding benefits. In fact, my feet typically don’t leave the rebounder any more. I put on 8-10 minutes worth of music which is typically 2 songs and lightly bounce. This is so much easier, way more comfortable and peeing is not an issue. It goes by so fast and the benefits target many of my current concerns! So let’s dig in because this may be exactly what you’ve been looking for too!
What is Rebounding?
Rebounding is a form of exercise where you jump up and down on a mini trampoline called a rebounder. The most well-known benefit of rebounding is that it stimulates the lymphatic system to flow and drain which is important because the lymphatic system does not have a pump like the heart. Stagnant lymph means trapped toxins.
Rebounding is a low impact workout with high impact benefits. Bouncing only a few minutes a day can be more effective then spending more time on higher impact workouts.
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NASA Study On Rebounding
In the 1980s NASA did a government funded study comparing running to rebounding. The research was done to find out ways to keep astronauts as healthy as possible.
NASA found rebounding to be 68% more oxygen efficient than other forms of exercise.
NASA found that 10 minutes of rebounding provides the same cardiovascular benefits as 30 minutes of running, with less strain on the body. They also found that rebounding increases stamina and endurance. By bouncing, NASA discovered that the gravitational pull strengthens muscles and bones without stressing the joints. They deemed rebounding a true full-body workout.
The Lymphatic System and Rebounding:
Dr. Dave Scrivens, Certified Lymphologist says, “The lymphatic system is the metabolic garbage can of the body. It rids you of toxins such as dead cancerous cells, nitrogenous waste, infectious diseases, heavy metals and other assorted junk cast off by cells. The movement performed in rebounding provides the stimulus for a free-flowing system that drains away these potential poisons. Unlike the arterial system, the lymphatic system does not have its own pump. It has no heart muscle to move fluid through its lymph vessels. There are just three ways to activate the flow of lymph away from the tissues it serves and back into the main pulmonary circulation. Lymphatic flows requires muscular contraction from exercise and movement, gravitational pressure and internal massage to the valves of lymph ducts. Rebounding supplies all three methods of removing waste products from the cells and from the body.”
Dr. Scrivens said it better than I could and was part of a study testing overweight women with lymphedema. The conclusion showed that rebounding is an effective rehabilitation for vascular remodeling in lymphedema patients.
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Benefits of Rebounding:
- Stimulates the lymphatic system-Hello detox and less cellulite! Just 5 minutes can flush the lymphatic system.
- Stimulates and improves digestion.
- Improves your metabolic rate.
- Increases the production of white blood cells which fight against foreign invaders like viruses and bacteria in your body. Some information shows that by bouncing for just 2 minutes, you can triple the amount of white blood cells!
- Improves blood circulation and heart rate while increasing oxygen intake and strengthening the heart and lungs.
- Improves muscle tone and strengthens leg, butt and core muscles at one time.
- Gentle on joints-knees, ankles and back in particular. It’s perfect if you experience joint pain from aerobic exercise.
- Improves balance.
- Improves bone density, bone strength and reduces bone resorption.
- Strengthens and tightens the pelvic floor.
- Encourages weight loss and reduces BMI (body mass index)Muscle-to-fat ratio can be improved.
- Has a positive effect on insulin resistance.
- Releases endorphins!
- May improve eyesight by increasing blood flow to the eye as well as flushing harmful toxins contributing to bad eyesight away from the eye. It’s also been known to relieve pressure in the eye.
- Low risk of injury making it a suitable type of exercise for older adults.
A few non health benefits of rebounding is that rebounders are affordable. They have a large range in price but I don’t see any reason to buy a rebounder that costs more than $60.
I also love that rebounders take up only a small amount of space. Many of them fold in half or their legs fold under making them easy to stow away if needed.
While you can rebound outside since a mini trampoline is quite transportable, you don’t have to worry about the weather. Rebounding can be done in any weather, any time.
I also like that wearing shoes is optional. In fact, I think it’s better to take shoes off. I typically bounce barefoot but you could wear trampoline socks if you’re concerned about slipping.
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Rebounder Tips:
- Start slow. Small bounces and movements are still very effective.
- Bounce to music. Choose 2-5 minute songs and set a goal. Start with 2 minutes and work up. Don’t forget that even just 2 minutes of bouncing can accomplish many of the benefits listed above.
- When you feel more comfortable, start twisting at the waist for added strength training and movement.
- Pumping the arms can help with strength as well as lymph flow.
- Drink A LOT of water the rest of the day so that lymph fluid is moving out not recirculating.
- Focus on breathing deep as you bounce. The more oxygen you inhale the more benefits you’ll notice.
- Dance! The more movement the better!
What to Consider When Buying a Rebounder:
I bought the cheapest rebounder on Amazon. I wasn’t so sure it would stick so I didn’t want to spend much. My rebounder, being possibly the lowest quality on Amazon works fine. However, you’ll want to consider if you need a bar to hold on to. You will want to think about noise as well. The springs can be squeaky-mine are somewhat but it’s not an issue. I believe bungee cords rather than springs might be the best option for noise. You’ll need to consider how much weight the rebounder can hold. They are typically 40 inches in diameter but some have the option of 48 inches. 40 inches is plenty of room.
Are There Any Rebounding Negatives?
Is there a down side to rebounding? Truly, I can only think of one. I’m not one to wear supportive bras and goodness do you need some support whether you’re a B cup or a DD, those puppies need support when on a trampoline. I’m not a runner but it’s probably not much different than that.
You may feel there’s a downside because of the risk of falling off a rebounder and I think once you try it, you’ll feel quite steady since gentle bouncing where your feet don’t leave the rebounder is sufficient for a good workout. However, if you suffer from being off balance, there are plenty of rebounders that have a bar which allow you to hold on as you bounce. Plus, it’s an effective way to improve your balance over time.
Incorporating a trampoline workout into your everyday life is the easiest and best way to see a significant difference in your physical fitness and overall health.
Goldie Haan swears by rebounding too so that settles it. LOL. I hope you found my benefits of rebounding post insightful. I thought I hated rebounding until I calmed down and stopped trying to jump through the ceiling. Now it’s part of my daily routine. Small bouncing and working to get through one song at a time made all the difference. It’s an entire body exercise and can benefit your body on a cellular level. You can see significant improvements in your overall health in a short amount of time once you add it to your fitness routine. Let me know if you rebound or if you’re going to try it!
xx, Jenni
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