Healthy Decisions for the Love of Health

Why rebounding is so beneficial

What is rebounding?

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 into energy.

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.

he 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 worry about.

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 lymph.


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 breast tissue.


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 around.

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 cells.
It aids lymphatic circulation, as well as blood flow in the veins of the circulatory system.
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 abdominal problems.
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 developed.

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 ground.

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 regular exercise.

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:

·  Strength

·  Aerobic capability

·  Flexibility

·  Endurance


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)

·  warm-up

·  relieves tension, relaxes

·  rehabilitates after bed rest

·  stabilizes 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 parts.

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

Health Bounce

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 health bouncing.

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 your success.


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 and breathe!


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.

Strength Bounce

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 treadmill.


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.

·  jogging

·  sprinting

·  twist

·  shuffle

·  kick legs

·  curling legs

·  cris-cross legs and arms

·  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.

Optional Bounces:

Buddy Bounce

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.

  Sitting Bounces

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 up.

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 lifestyles.


Vertical Motion Therapy and Fitness Benefits:



PreNatal and PostPartum




High Blood Pressure

Viral Infections






Bacterial Infections

Ear & Balance Problems

Obesity & Weight Loss





Multiple Sclerosis



Eczema and Skin Conditions

Peripheral Vascular Disease


Loss of Energy

Fibrocystic Disease

Chronic Fatigue

Repetitive Parasitic Infections


Varicose Veins

Asthma & Allergies

Back & Joint Pain

Sports Training

Physical Therapy

Chronic Sinusitis

Heart Disease


Much More!






Copyright © 2005 HealthSmart Nutrition. All rights reserved.
Revised: May 17, 2006


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