Rebound Exercise is the therapeutic movement on the mini-trampoline.
Because it moves all parts of the body at once we can also call it a cellular exercise.
Now, this may be a completely new concept for many of us. When we think about
the bodily functions, we know that the heart is the pump for the blood, but the
lymphatic system (white blood system) does not have a pump. It is only moved by
physical activities. And rebounding is the perfect activity, because it
gets everything moving at once. As a cellular exercise rebounding not
only gets the juices flowing, but it also helps to remove toxins and then
deliver and absorb nutrients at the cellular level where it can be converted
As an exercise it is superior to any other because it not only uses
gravity but also two other forces, acceleration and deceleration. At the top of
the bounce you experience weightlessness, and at the bottom your weight doubles
pulling you into the center of the rebounder.
As a therapy it is as beneficial as massage or reflexology, since the whole body
is involved, it is truly a cellular exercise.
The typical rebound mini-trampoline is about 3' in diameter and 9"
high. It is safe, easy to use, and effective. Research has led some scientists
to conclude that jumping on a mini-trampoline is possibly the most effective
exercise yet devised by man, especially because of the effect rebounding has on
the lymph in the body. Most importantly, rebounding is FUN, so we stick to it!
Have you ever noticed how children naturally enjoy jumping on a bed? Just as the
astronauts experience while floating in space, your body is in a state of
weightlessness at the top of the bounce.
The mini-trampoline subjects the body to gravitational
pulls ranging from zero at the top of each bounce to 2 - 3 times the force of
gravity at the bottom, depending on how high the person is rebounding. Unlike
jogging on hard surfaces which puts extreme stress on certain joints such as the
ankles and knees eventually damaging them, rebounding affects every joint and
cell in the body equally. Plus, there are no cars, dogs, and bad weather to
Rebounding may be used effectively in conjunction with
niacin use to help detoxify fatty tissues.
Mini-Trampoline Exercise Good For Lymphatic System
The human body needs to move. The lymph system bathes every
cell, carrying nutrients to the cell and waste products away. Contrary to blood
which is pumped by the heart, the lymph is totally dependent on physical
exercise to move. Without adequate movement, the cells are left stewing in their
own waste products and starving for nutrients, a situation which contributes to
arthritis, cancer and other degenerative diseases as well as aging. Vigorous
exercise such as rebounding is reported to increase lymph flow by 15 to 30
times. The lymph fluid moves through channels called "vessels" that
are filled with one way valves, so the lymph always moves in the same direction.
The main lymph vessels run up the legs, up the arms and up the torso. This is
why the vertical up and down movement of rebounding is so effective to pump the
Restrictive clothing prevents the flow of both blood and
lymph. Wearing a bra to prevent sagging breasts actually weakens the muscles and
connective tissue which helps to create sagging breasts. The free movement of
the breasts during walking and exercise helps to pump the lymph through the
Hours in a Bra Per Day*
Chance of Breast Cancer*
75.00% (3 out of 4)
>12 (but not while sleeping)
14.28% (1 out of 7)
00.66%(1 out of 152)
0 (or rarely)
00.60% (1 out of 168)
*Singer and Grismaijer, 1995.
Rebounding For Detoxification And Immune System Benefits The
rebounding motion stimulates all internal organs, moves the cerebral-spinal
fluid, and is beneficial for the intestines. Many immune cells such as
T-lymphocytes and macrophages are self-propelled through amebic action. These
cells contain molecules identical to those in muscle tissue. All cells in the
body become stronger in response to the increased "G force" during
rebounding, and this cellular exercise results in the self-propelled immune
cells being up to 5 times more active. These immune cells are responsible for
eating viruses, bacteria and even cancer cells, so it is good that they be
active. Jumping on a mini-trampoline directly strengthens the immune system, so
it's a big deal!
When the outer coating of cancer cells has been dissolved
by the enzymes trypsin and chymotrypsin, the immune cells attack the cancer
cells. Therefore, supplementing one's healing diet with enzymes, combined with
rebound exercise are a useful way to combat cancer.
The mini-trampoline and safety
Everyone should start with the gentle
"health bounce" which means your feet remain IN CONTACT with the mat
while the body moves up and down. The health bounce is sufficient to obtain all
the benefits of rebounding while gently strengthening the entire body. The
health bounce can be done while talking on the phone, listening to podcasts on
your ipod or watching TV. It is recommended that you do your rebounding with
bare feet so you do not slip.
Adults can start with 5 minutes of rebounding and increase
their time as their fitness level improves. Seniors can start with 2 minutes
several times per day, with at least 30 minutes between rebounding sessions.
It's necessary for older people to start gradually in order to give the
connective tissue holding the internal organs in place time to strengthen. This
prevents the possibility of "prolapsed organs" - the only
contraindication to rebounding reported in the medical literature. Therefore
increase your rebounding time gradually.
Inactive seniors find that gently jumping on a
mini-trampoline gives them renewed vigor and zest for life. Hyperactive children
are reported to calm down after a few days of rebounding. Rebounding is for
everyone and people can use the rebound mini-trampoline whenever they have a few
minutes during the day.
The Many Benefits of Rebounding
Rebounding benefits the body in numerous ways
Rebounding is an exercise that reduces your body fat -
which is highly beneficial for diabetes and a host of other
diseases, provides an aerobic effect for your heart,
and gives your body energy when it's tired. You should jump on your
mini-trampoline when you NEED energy, not just when you HAVE energy!
You can easily
jump on your mini-trampoline in your living room, your office, or in your
backyard. The traveler may wish to carry a portable rebounder around so they can
rebound in their hotel room. Rebounding is the most convenient form of exercise
Daily rebounding offers numerous specific health benefits:
It increases the capacity for breathing.
It circulates more oxygen to the tissues.
It helps combat depression.
It increases the capacity for breathing.
It circulates more oxygen to the tissues.
It helps combat depression.
It helps normalize your blood pressure.
It helps prevent cardiovascular disease.
It increases the activity of the red bone marrow in the production of red blood
It aids lymphatic circulation, as well as blood flow in the veins of the
It lowers elevated cholesterol and triglyceride levels.
It stimulates the metabolism, thereby reducing the likelihood of obesity.
It tones up the glandular system, especially the thyroid to increase its output.
It improves coordination throughout the body.
It promotes increased muscle fiber tone.
It offers relief from neck and back pains, headaches, and other pain caused by
lack of exercise.
It enhances digestion and elimination processes.
It allows for easier relaxation and sleep.
It results in a better mental performance, with sharper learning processes.
It relieves fatigue and menstrual discomfort for women.
It minimizes the number of colds, allergies, digestive disturbances, and
It tends to slow down aging.
People who jump on a mini-trampoline a few times a day for a minimum of 10
minutes each time find they're able to work longer, sleep better, and feel less
tense. The effect is not just psychological, because the action of bouncing up
and down against gravity is one of the most beneficial aerobic exercises ever
Rebounding's Oxygenating Effect
If you have a resting heart rate of less than 60 beats a
minute, don't smoke, don't have chest pain, eat a healing diet, and engage in
rebounding for 40 minutes or more daily, at least 5 days/week, theoretically
it's not likely that you'll ever develop a heart problem if you have none now.
Every day that you rebound for 40 minutes on a rebounder helps you to attain
your heart rate target zone.
Jumping on a mini-trampoline offers the ideal low-impact
aerobic effect because it qualifies as an oxygenating exercise. Rebounding might
be considered a precursor exercise for better achieving the oxygen therapies.
The Detoxification Effect of Rebounding
The lymphatic system is the metabolic garbage can of the
body. It rids you of toxins such as dead and cancerous cells, nitrogenous
wastes, fat, infectious viruses, heavy metals, and other assorted junk cast off
by the cells. The movement performed in rebounding provides the stimulus for a
free-flowing system that drains away these potential poisons.
Rebounding is a lymphatic exercise. As stated earlier,
rebounding has the same effect on your body as jumping rope, but without any
jarring effect to the ankles, knees, and lower back that comes from hitting the
Arterial blood enters the capillaries in order to supply
the cells with fresh fluid containing food and oxygen. Rebounding's bouncing
motion effectively moves and recycles the lymph and the entire blood supply
through the body many times during the course of the rebounding session.
Rebounding's Stabilizing Effect on the Nervous System
Jumping on a mini-trampoline - along with yoga and deep
breathing - is an excellent way to reduce stress. It can put the bouncing person
into a trance-like state and provide wonderful relaxation. Jumping for health
and fitness not only stabilizes the nervous system during the exercise session,
but continues to help maintain a relaxed disposition even after one steps off
the trampoline. The result is increased resistance to environmental, physical,
and emotional stress. This is kind of thing which helps a person avoid
psychosomatic disease and depression.
Rebounding and children
Children instinctively enjoy jumping around. They take to
mini-trampolines like fish to water. One of the best things you can do to help
instill the love of exercise in your child is buying a mini-trampoline, which
sits around in the house and is always available for family members to use.
Jumping on a mini-trampoline is one small step we can take toward solving our
national epidemic of diabetes and obesity among children.
Main Benefits of rebounding
a) CELLULAR EXERCISE STRENGTHENS every cell. Because of the extra forces
of acceleration and deceleration your weight doubles at the bottom of the bounce
or from a time point of view, an hours worth of regular exercise can be
done on the rebounder in a half hour. Overall it is 68% more efficient than
Albert Einstein made the discovery in 1911 that the body doesn't know the
difference of the forces, it only recognizes the double impact. Because of the
longer springs, every move is easier and more gentle on the knees and ankles.
b) DETOXIFICATION EFFECTS of rebounding. Rebound Exercise
circulates the lymphatic fluids and cleanses the lymph system. It works with and
against the gravitation pressure. It also increases the white blood count, thus
strengthens the immune system. One most important aspect is the return of the
trapped blood proteins.
Requirements of effective exercise
Rebound Exercise fulfills all four requirements of effective exercise:
· Aerobic capability
Strength training is not only for body builders. Muscles need to be kept in
working order. As a resistance exercise it helps to keep the muscle
flexible and strong and also strengthens the bones. Healthy stress like exercise
on both is good since they were designed to be used. By using all muscles and
stressing the bones daily, we can improve everything from physical appearance to
athletic power and metabolic function. For individuals interested in weight
loss, this aspect of exercise increases metabolism and tones and slims
the body. Without some kind of strength training it is otherwise impossible to
stay slim and trim into old age. Muscles burn more calories than fat. Strength
training not only helps with weight loss. It also increases endorphins which are
warding off depression, anxiety and stress. It's exhilarating to jump up and
experience weightlessness for a split second and then come down with an extra
G-force. Anytime you jump higher you increase the G-force. For the benefit of
oxygen absorption, 4 G is the most efficient. An experiment where athletes were
able to develop as high as 8 G's showed, that the maximum oxygen absorption was
measured at 4 G. (Our body weight measures 1 G.)
In this sense strength training is advantages against aging. An increased
metabolism keeps energy levels and vitality high. Increased blood flow keeps the
skin and hair healthy. Strength training also increases bone mineral density and
has been shown to improve balance, thus protecting against falls.
The bottom line is that strength training helps provide the cells with the
essentials of life: oxygen and nutrients.
Advantages of aerobic effect
The greatest benefits of more vigorous exercise is the increase of
oxygen. Increased oxygen helps us burn more calories, destroys toxins, gets rid
of bacteria and fungus and stimulates cardiovascular health. Why is breathing so
important? Oxygen is essential to many chemical processes in the body. The
absence of oxygen breads disease. Breathing carries the oxygen into the cells
and takes carbon dioxide out of the body. With the carbon dioxide other toxins
are taken out of the body and fat is removed. This is important to understand
when on desires weight loss. With rebound exercise we can combine these
two important aspects: strengthening and aerobic.
Because of the rebound effect this exercise is not only 68% more
efficient but also provides 87% shock-less bouncing to the knees and ankles. The
health bounce is perfect for warming up and relaxing the body. Everybody can do
the health bounce and stretch and loosen the muscles and every cell. By tucking
in the stomach we can realign the internal organs and lift them back into place.
Again, endurance is not only important for the athlete alone. Every individual
wants to feel vital and not experience an afternoon droop or have to go to bed
with the sun. We want to have enough energy to last us through the day to have
muscle strength and endurance for whatever task we choose. That is muscular
endurance. There is also metabolic endurance. We need enough good food and fuel
to keep the body going from a nutritional point of view.
One would think that any exercise makes you tired. Rebound exercise
works at the cellular level. The mitochondria (which is the power plant or
furnace of the cell that produces energy or ATP - adenosine triphosphate)
transforms glucose and oxygen into energy. The mitochondria divides itself and
multiplies according to demand. During exercise the mitochondria creates
many more mitochondria. When the body returns to it's resting state, the energy
production goes back to normal, as do the number of mitochondria. If we can
supply the body with good food (glucose) and enough oxygen (air) in a consistent
way, then the body knows how to give us the energy we need for a whole day and
beyond. Just as we should be eating 5-6 small meals a day, we need regular
workouts. When we can accomplish this kind of consistency we feel more alert,
have fewer muscle aches and pains, and do more in a day without tiring.
Other benefits of rebounding
· Increases oxygen
delivery and blood flow.
· Promotes Mind-Body
Unity - better learning, intuition, balance of two hemispheres of the brain.
· Creates homeostasis
(the general balance of all systems of the body)
· relieves tension,
· rehabilitates after
vestibular (inner ear)
· stimulates the
nerves in the joints, ligaments, and muscles.
· creates balance
between mind and body, slows the brain waves to alpha level which is the level
where we connect with the inner world, learn better and can relax
· improves vision
Sickness represents blockages in the body. Rebound Exercise can help to
remove the blockages, return blood flow and circulation back into the diseased
Who can do it?
Anybody can do this exercise. Young and old, even the sick. In fact, it
is good to health bounce and get back your strength. The shock absorbing springs
allow 87% shock-free movement to your knees and ankles.
Where can you do it?
Any place where you can fit the dimension of 40 inches and have enough head room
to bounce. It is perfect for home-bound people and many home-based business
owners are using it. Especially if you work on the computer a lot or don't have
much time. You can always spare 10-20 minutes. On the west and east coast it is
becoming popular to have a whole gym set up with rebounders and have 10-15
people jump and doing routines together.
When and how long?
The more and the longer you do it the better. 5 minutes is better than 3 or 30
better than 10. You have to find your own routine and do it every day or at
least 3-4 times a week.
How to do ReBounding
Healing Health Bounce : It means just that -
bouncing - not jumping, for health and healing. Regardless of one's physical
condition and constitution, everyone starts their vertical motion journey with
the ‘health bounce' technique. Gently bounce while keeping your bare feet in
contact with the mat and spaced about twelve inches apart (remove glasses to
strengthen vision). Remember - just two minutes of health bouncing flushes the
entire lymphatic system and triples white blood cells. A gentle bouncing motion
will provide invigoration, cleansing, and strengthening while you lie down, sit,
or stand on the rebounder. Pre-natal and post-partum women can enjoy risk free
Start your initial ‘health bounce' with less than two
minutes, slowly working up to the optimal two minutes over a period of time.
Finding your threshold for the ‘health bounce' is important to avoid
over-burdening your system. Time your initial session with the second hand of a
watch or clock. If dizziness, pain, weakness or other discomfort occurs before
two minutes have elapsed, stop bouncing and note the interval that was bounced.
Whatever the time interval, from a few seconds to two minutes, that is your
threshold for the ‘health bounce'. Use that time interval every hour each day
for up to one week, gradually working up to the two minute session, as you feel
comfortable. Gently bouncing for two minutes every waking hour is the ideal
protocol for serious health challenges, such as lymphoedema, arthritis, multiple
sclerosis, varicose veins, cancer etc. Do a trial run of ninety days, and assess
The stabilizer bar can be attached to the rebounder to add
security, safety, and balance for those who are weak and unsteady. When maximum
benefits have been achieved, one can then revert to the maintenance and defense
regimen of about a two minute threshold five or six times per day (for example,
first thing in the morning, again before going to work, upon returning from
work, before dinner, during the evening several times while watching television
or talking on the telephone, and lastly before bed). Listen to your body. Bounce
This move bounces you gently without leaving the mat. Just the up
and down movement starts the flow of the lymphatic. 2 minutes will increase the
lymph flow up to 14 times.
The body weights 1 G at resting point. The higher you jump you increase the G
force where at 4 G you access the maximum oxygen absorption.
For this bounce you want to spread you legs shoulder-wide and move up and down
leaving the mat. For more fun you can kick your legs up and forward. By leaving
the mat, even your feet get the benefit of massage when you touch the mat again.
That stimulates all the reflex points on the bottom of the feet. You can try to
land on your toes and roll the foot down toward the heels. That is added
stimulation to the internal organ.
High Strength Jump : This is actually jumping
while staying light, so that your feet leave the mat. The bottom line here is
that if vertical motion strengthens every cell of the body, then to concentrate
on building strength, you just jump higher, increasing the G-force on every
cell. The elevation and resulting vertical loading of acceleration,
deceleration, and gravity creates an increase in the G-force to which each cell
of the body must adjust by becoming stronger faster. Bend your knees to jump
lightly off the mat from four to ten inches vertically so that you land in the
center of the rebounder. This full out effort is thirty seconds to one minute,
with your arms remaining relaxed by your sides. If you suffer from stress
incontinence, perform Kegel
pelvic muscle exercises as you strength jump to resolve the challenge.
(Approximately ten minutes of the ‘health bounce' equals one minute of the
‘strength bounce'). The benefits of the ‘strength jump' are as rewarding as
sit ups, chin ups, or push ups, but much more fun!
Cardio Bounce : Versatile, creative and fun, aerobic bounces
include rhythmic locomotor movements like twists, turning, dancing, walking,
kicking and punching, slalom, wind mills, jogging and jumping jacks. (The
rebounder is not designed for performing tricks. Do not jump from the floor to
the mat surface.) The 98% shock-resistant mat gives you cardiovascular fitness
with no impact. NASA has proven buoyant, vertical aerobic activity to be 68%
more efficient than horizontal exercise like jogging. On the rebounder we can
get to the fat burning stage much faster and more easily than with regular
aerobic activity. This means that it takes less than half the time to start burn
more fat than glucose. In regular horizontal aerobic activity it takes over
thirty minutes to burn 10% glucose and 90% fat. You are a better butter burner
when on a rebounder. Approximately twelve minutes of buoyant vertical aerobic
activity on your rebounder equals the average thirty minute horizontal jog on a
Your cardio (aerobic) session should always begins with a
two minute ‘health bounce' warm up, while slowly elevating the arms above the
heart with front stroke, back stroke and breast stroke etc. to gently raise your
target heart rate. Follow with the rhythmic bounces, working up to six minutes
with an eventual goal of twelve minutes. For your strength component, add your
one minute ‘high strength jump'. Cool down with a short ‘health bounce'. The
advantage of vertical buoyant aerobic activity is the continuous venous return
of blood to the heart. This allows for a very efficient recovery of the heart
rate with no blood pooling, which avoids the development of unsightly veins for
more youthful legs. Your heart says “thank you!” and you save time with a
short cool down session. Pulse monitoring is not required - use perceived
exertion. Have fun and be consistent! Remember the music, music, music!
The important thing is to have fun. You don't have to overdo it. To
avoid getting bored, do a variety of bounces. Lifting the arms above the heart
will increase the heart rate and the oxygen flow.
· kick legs
· curling legs
· cris-cross legs and
· jumping jacks, etc.
For this bounce you want to get your heart rate up. By moving vigorously on the
rebounder, this can be accomplished and should be kept up for 20 minutes to get
the most benefits. By adding the deep diaphragmatic breathing it can be
accomplished with any move.
This can be a gentle and safe exercise for someone with
limited mobility. If they cannot stand on the rebounder, they can sit on the mat
and ‘health bounce'. Someone can also assist them in the ‘health bounce' by
standing behind them on the rebounder. A wheelchair user can have their feet
placed on the rebounder during this ‘buddy' bounce.
The buddy bounce is for invalids who can't jump for themselves. You can have
them sit on a chair and bounce their legs. Or they sit on the rebounder and you
bounce for them. The same can be done for babies or animals.
The V-bounce can strengthen legs and the abdominal muscles. Sitting on the
rebounder and bouncing yourself can be beneficial for anybody who can't stand
Make vertical motion an easy, daily preventative habit.
Strengthening of every single cell will be experienced so that injuries can
heal, sluggish milky lymph becomes clear and free flowing, and the congestion in
the lymph nodes is purged with the forceful flow of the lymph. A stronger,
cleaner body functions better and provides the environment for healing to occur.
There are as many benefits to rebound movement as there are processes in the
human body, but of course, healing is individual so your benefits are personal.
Physical fitness training has an effect upon the following
five parameters: cardiovascular endurance (stamina), strength, flexibility,
muscular endurance and co-ordination. The following techniques cover all
physical fitness components:
Versatile, fun, safe and extremely easy to use – with the
appropriate instruction – rebounding is finding its place in healthy
Vertical Motion Therapy and Fitness Benefits:
PreNatal and PostPartum
High Blood Pressure
Ear & Balance Problems
Obesity & Weight Loss
Eczema and Skin Conditions
Peripheral Vascular Disease
Loss of Energy
Repetitive Parasitic Infections
Asthma & Allergies
Back & Joint Pain
Copyright © 2005 HealthSmart Nutrition. All rights
Revised: May 17, 2006