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Rebounding is an exercise I do daily, but I must admit that when I first heard about it, the idea sounded crazy. If you aren’t familiar with it, rebounding is basically jumping on a mini trampoline either in gentle bounces where your feet don’t leave the trampoline or in complete jumps where you rise 6 inches from the surface.
Why Rebound?
Glad you asked. Turns out that there are many benefits to rebounding (including NASA’s research showing that rebounding can be more than twice as effective as treadmill running).
The idea of rebounding has been around for a long time, but it gained popularity in the 1980s when NASA studied its benefits while trying to find an effective way to help astronauts recover and regain bone and muscle mass after being in space. Astronauts can lose as much as 15% of their bone and muscle mass from only 14 days at zero gravity, so NASA needed a way to help reverse this damage.
Some of the findings of the NASA study:
- When the astronauts were tested while running on a treadmill, the G-force measured at the ankle was over twice what it was at the back and head. This means that the foot and leg absorb much of the force when running, which can explain the higher rates of foot, shin and knee problems from running (especially running incorrectly). On a trampoline, the G-force was almost identical at the ankle, back and head and at a lower level than that of the G-force at the ankle on a treadmill. This shows that rebounding can exercise the entire body without excess pressure to the feet and legs.
- “The external work output at equivalent levels of oxygen uptake were significantly greater while trampolining than running. The greatest difference was about 68%.” In other words, the increased G-force in rebounding means you get more benefit with less oxygen used and less exertion on the heart.
- ” . . averting the deconditioning that occurs during the immobilization of bed rest or space flight, due to a lack of gravireceptor stimulation (in addition to other factors), requires an acceleration profile that can be delivered at a relatively low metabolic cost. . .for equivalent metabolic cost, and acceleration profile from jumping will provide greater stimuli to gravireceptors.” In other words, the acceleration and deceleration of rebounding provides benefits on a cellular level and at a greater rate than other forms of exercise like running.
How Rebounding Works
Many types of exercise are done to target specific muscles or just to increase cardiovascular function. Rebounding is unique since it uses the forces of acceleration and deceleration and can work on every cell in the body in a unique way.
When you bounce on a rebounder (mini-trampoline), several actions happen:
- An acceleration action as you bounce upward
- A split-second weightless pause at the top
- A deceleration at an increased G-force
- Impact to the rebounder
- Repeat
The action of rebounding makes use of the increased G-force from gravity based exercises like this and each cell in the body has to respond to the acceleration and deceleration. The up and down motion is beneficial for the lymphatic system since it runs in a vertical direction in the body.
Another study showed that the increased G-force helped increase Lymphocyte activity. The lymph system transports immune cells throughout the body and supports immune function. For this reason, rebounding is often suggested as a detoxifying and immune boosting activity.
Rebounding, since it affects each cell in the body, can also increase cell energy and mitochondrial function.
One of the major benefits of rebounding is its benefit to the skeletal system. Just as astronauts lose bone mass in space as a response to the decreased need for strong bones in a zero gravity environment, weight bearing exercise increases bone mass. Rebounding is especially effective at this since it increases the weight supported by the skeletal system with the increased G-force of jumping.
James White, Ph.D., director of research and rehabilitation in the physical education department at the University of California at San Diego (UCSD), has explained how jumping for health offers a true physical strengthening effect to the muscles.
“Rebounding allows the muscles to go through the full range of motion at equal force. It helps people learn to shift their weight properly and to be aware of body positions and balance,” says White.
An advocate of rebounding for athletic conditioning, White uses the rebounder in his rehabilitation program at UCSD. “When you jump, jog, and twist on this [jumping] device, you can exercise for hours without getting tired. It’s great practice for skiing, it improves your tennis stroke, and it’s a good way to burn off calories and lose weight,” says White. (source)
Benefits of Rebounding
I mentioned many of these above, but here are the benefits of rebounding without all the science and sources:
- Boosts lymphatic drainage and immune function
- Great for skeletal system and increasing bone mass
- Helps improve digestion
- More than twice as effective as running without the extra stress on the ankles and knees
- Increases endurance on a cellular level by stimulating mitochondrial production (these are responsible for cell energy)
- Helps improve balance by stimulating the vestibule in the middle ear
- Helps improve the effects of other exercise- one study found that those who rebounded for 30 seconds between weight lifting sets saw 25% more improvement after 12 weeks than those who did not.
- Rebounding helps circulate oxygen throughout the body to increase energy.
- Rebounding in a whole body exercise that improves muscle tone throughout the body.
- Some sources claim that the unique motion of rebounding can also help support the thyroid and adrenals.
- Rebounding is fun!
How to Start Rebounding
Essentially, it is as easy as starting to bounce daily. Most sources I’ve seen recommend rebounding for 15 minutes or more a day, though this can be broken in to multiple 3-5 minute groups.
Though rebounding is a gentle activity, it is best to start with feet on the rebounder and only gentle jumps and work up to jumping with feet leaving the rebounder.
Personally, I jump on the rebounder for a few minutes when I wake up, then dry brush my skin (both are good for avoiding cellulite) and then shower. I also jump on the rebounder a few times a day when I remember. I keep it in my bedroom, so I usually remember when I go in my room to fold laundry or change clothes.
There are a lot of different models of rebounders to choose from. The more expensive models are supposed to have better springs to reduce the impact to joints, but any small trampoline will work. Here are a few I’ve personally tried:
- This Needak Rebounder (the one in my room)
- This Jump Sport Rebounder (a little cheaper) – One of my friends’ favorites.
- A Stamina 36 inch Rebounder (cheapest option, only $36) – Another friend has one of these and likes it a lot.
Sources:
Journal of Applied Physiology 49(5):881-887, 1980
Human lymphocyte activation is depressed at low-g and enhanced at high-g.(NCBI)
Rebounding: Good for the Lymph System
Ever tried rebounding? Will you give it a go? Tell me below!
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I love rebounding, too. I agree, though, spending a little extra on a higher quality model will save you money in the long run. I was able to find a barely-used ReboundAir on Craigslist for $100. I’ve had problems with stability on cheaper models (I have Ehler’s Danlos – Hypermobility Type) and watched as the springs gave way and the material frayed. I feel much safer on this new one and haven’t turned my ankles once. Great article!
Interesting…Don’t know why I’ve never considered this as I have always LOVED jumping on trampolines!
This would be easy to take outside when the weather is nice as well.
Do you do this barefoot or with shoes on?
I do it barefoot
I am DDD and I have to hold my breasts when I rebound, so I cant do any arm flings, etc., oh well!
I got mine at walmart and I do my workouts 3 times for 10 mins.
Great indoor excercise when I cant get outside.
I am barefeet when I use it!
This sounds like a great and fun workout. Would love to try it, but before ordering a $$$ trampoline, I was wondering how hard is it on your breasts? I am wearing a DD cup and can’t/ don’t like running because the bounce just plain hurts and no sports bra can really take that away. Would rebounding be pretty intense in that regard as well? Thanks a lot!
You can bounce gently and it shouldt cause any pain. I’m a D/DD and I am able to bounce even without a bra without a problem.I do suggest working up with gentle bouncing first
Hi, you said you bounce without a bra is that correct? I wanted to ask if you knew of a way to support the breasts without wearing a bra during rebounding? I’m concerned that having read that bras can restrict the lymphatic drainage, if I wear a bra during rebounding then I won’t benefit from the lymphatic drainage in the same way that I would if I went without a bra. However I don’t find it all that comfortable if I go without. What do you think? Thank you. 🙂
Maybe just ‘hug’ brests while bouncing
Haha, I do do that, trouble is I feel restricted. I want to get my arms involved and can’t if I’m holding my breasts. I guess there’s no option. 🙂
Hi! I don’t know where you get sports bras from, however I would like to say that you may be wearing the wrong size and type for your breasts. I have personal experience with severe, and I do mean SEVERE, breast pain when doing any kind of exercise that caused any up and down motion. Sometimes merely walking around would be enough to cause this. After I determined the correct size bra for my breasts ( I went from wearing a size 38C to a 34F) the daily pain went away, I was able to go for a run for the first time in years! Since then I have gained an interest in bra fitting so that I can help any others that may be suffering as I was. Most women are wearing too large a band size and too small a cup size. In addition most American brands are not properly shaped to support a larger breast, they are designed to “push-up” and “enhance” the breast tissue, NOT a good thing for a breast that is already large. On a large breasts these bras have the opposite effect than what they claim to do, they actually cause damage to the tissue creating sagging. ( The last thing any large breasted woman wants) Two of the brands that I recommend are Panache and Freya ( or any of the bras made by Freya’s parent company Evdeen). They are a little more expensive, though not much more than a VS bra, last a long time if properly cared for and are worth it for the lack of pain you will have. Have a lovely day!
~Vi
Thanks so much for your comment, Vi! I will def. look into those bras you recommend. I believe that I am a properly fitted 34 DD or E but sometimes I wear 36 D instead for lack of being able to find bras in my size. For everyday wear they are ok (at least at first when worn on the tightest setting but eventually the material becomes weaker = won’t fit as tight anymore and then I have no other setting to go to in a 36 bra.)
I had resorted to ordering some special brand online for my size years ago. I forgot the name, just found it tucked away in a drawer, it was from Moving Comfort/ Title Nine. It was pricey, very restrictive, kept me from bouncing but was overall uncomfortable. Many time I have problems with bras because they seem to cut into my shoulders because the straps aren’t wide enough. I just looked at their website and it seems like they have some updated models I will have to check out along with the brands you recommended.
As for the rebounding: I have recently upgraded my $30 try out model from Walmart to a jumpsport fitness trampoline, can’t continuously jump more than 10 min max yet but I usually just resort to holding my breasts = faster and more comfortable than changing into an uncomfortable sports bra. But that might change if I do find a better bra. Thanks again for your comment! 🙂
Great advice on the bras — I have definitely been fitted for a normal bra – but Sports Bras are an entirely different beast. I have rarely met one that does a very good job! Where does one find a supportive sports bra? Or do you just workout in one of your expensive ones designated for sweating?
For great supportive sports bras, check out Moving Comfort. They have a wide range of styles and are definitely worth the price. You can shop by cup size to get the right level of support for your own size. I have several — my favorite is the Fiona.
JM…I am DD and I purchased a Shock Absorber brand sports bra…and it plasters “the girls” to my chest….no bounce…..great!!!!
This sounds awesome! What about doing it during pregnancy?
Yes, I would like to know if you recommend during pregnancy too??
Yes! Us pregnant ladies would like to know! 🙂
Avoid the cheap models!!! Any rebounder less than $200 is not designed to last, and will not feel as good while you use it. Manufacturers know that the majority of the units they sell will only be used a few times, so durability is not important. Use one of these every day and they will break in a short period of time.
Yes. I learned this the hard way. I have a good one now that I LOVE. In my opinion bungee rebounders are the way to go. I have a bellicon but jump sport makes a cheaper one that I understand is just as good.
I invested in the Bellion too and I love it..worth every penny. No jarring and I love the feel of the ‘bounce’. Enjoying it is key. I watch TV or listen to a podcast while I do it. Besides toning my abdomen, thighs, calves, butt it also did wonders for my arms and upper body (who knew?!)
Lissa….I jave a jump sport which I just purchased. I desperately need help with my arms…did you do any specific movements with your arms while on the trampoline? Many thanks
Just curious – how did the rebounder firm your arms and upper body? Do have any videos or exercises you would recommend? Thanks!
I purchased a jump sport pro rebounder they come with a dvd also . I’ve only been rebounding 5 weeks , started out 5 mins a day I’m now up to 20 mins a day . What I’ve noticed is definition in my arms , legs , and abs slowly starting to show definition . All I am doing is bouncing barely off the mat . I feel better than I did walking 4 or 5 miles a day on the beach , although I love the beach . So I still go but not walk as far . Rebounding definitely makes me feel energized like no other workout I’ve done in such a short time .
Katie, this post is very interesting, I never considered that this kind of workout could help to increase a bone density or muscle mass. The doctors recommend medicines for osteopenia but never talk about this. The question is how can do this without affect our knees?
Supposedly, it evenly distributes the impact so it isn’t hard on the knees but a gentle bounce isn’t stressful on the joints at all
I had a knee replacement in 2014 and I asked about rebounding. They told me no. This was the one exercise I was looking forward to doing other than walking. Can not kneel because knees hurt. So is it ok to use a rebounder?
Thanks for reminding me of rebounding! As a single mom who couldn’t go out in the am for a walk or a run since daughter was sleeping, it was a great 20 minute exercise. I think I tried three differebpnt brands of rebounder (all under $50), and they all broke within a few months! Either the stitching or the springs or something. It was weird. And I’m only about 135 lbs! Anyone have luck with a specific brand? I might add that at least once I got my money back if I returned within a time window.
Awesome! Who knew? Especially the thyroid! I jumped outside with my kids for about half an hour…..we had a great time and I am going to make it a daily thing! Thanks!
There is actually a Gold’s Gym mini-tramp at Walmart for $30! I’m definitely considering getting one for me and my 2-year-old (since he loves to jump on his bed when we’re not paying attention lol). I can’t wait to see how this will benefit our health! Running always feels like such a chore, but this looks like actual FUN.
It looks like great fun, and a useful thing to do, but our ceilings are very low (less than 8ft)! How high do you really need to go?
only six inches or less
I really love my rebounder. I started years ago with the cheap model don’t recommend them. My ankles would hurt and legs would get tired fast. I made the investment and purchased a ReBound Air. It is the best thing ever! It even came with a DVD to get started. Thanks for the great article.