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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 $59) – Another friend has one of these and likes it a lot.
Ever tried rebounding? Will you give it a go? Tell me below!
Can anyone recommend a good video series for getting started?
There are many health benefits to using a trampoline. First and foremost, trampolining is great exercise. It is a low-impact workout that can help you burn calories, tone your body and improve your cardiovascular health. Trampolining also helps improve your balance and coordination. Additionally, it can be fun and social – perfect for getting together with friends or family members!
I LOVE mine! I bought a Leaps & Rebounds brand trampoline a few weeks ago and I absolutely love it. I am already feeling the benefits of rebounding from a 3-4 workouts per week.
So glad to hear, Brittney!
I have had a mini trampoline for a couple of years that I borrowed from a friend but only have used it a handful of times. Last week I was diagnosed with osteoporosis (I’m 65). The Dr said I could choose between two different meds for it but when I researched them I thought ‘I don’t want to take either of them’ and wondered what I could do. I found your page and was intrigued! I have been bouncing for 2 days and feel a lightness in my mood already! It feels like I’m doing something to help rebuild my bones! Yay! When I go to my Dr next week I am going to ask her to help me with an experiment. I want to do rebounding for 12 weeks and then get another bone scan to see if there is a difference, no meds! THANK YOU so much for this information! It’s never too late to start, right?!?
hi, there just wondering if this is ok to use for a bad back will it strengthen it I will also check with a doctor. I would get one with a handle is that as successful as the ones without? Does this help cardio and one’s core? thanks
I invested in a 44″ Bellicon back in 2016. I still love it and use it regularly. I follow free videos on YT. I’ll bounce any day over running. Get a heavy duty sports bra! Get more than one.
Although the Bellicon is expensive at $600-something, it’s way cheaper than a treadmill or a gym membership, way more fun. It’s a good value for an excellent workout.
If you need a more affordable rebounder, there are other brands that use bungees. I would never every use a rebounder with springs.
When it comes to rebounders that use bungees, you’re supposed to replace the bungees every 1.5 to 2 years depending on how often you use the ‘bounder. One day I was working out and the bungees stretched to the floor. Not good. I realized it had been 4 years since I bought the thing so I was way over due to replace them. They’re not cheap at about $80 for a new set, but I upgraded the strength and it’s incredible the difference new bungees make.
Hi Katie, I’ve been following your site for years. I come here anytime I am looking for information on a health topic, but have never left a comment. This is the first time I’ve been to your site and wasn’t able to find what I was looking for. Curious if you will ever do a review for the Bellicon Rebounder. Would love to hear your thoughts on it with costs aside. Thanks! Lori =)
It’s great but is pricey!
I recently bought a rebounder and paid more than I’d planned in order to get one with a bar to hold while bouncing, for extra stability. It’s not worth the extra expense, unless it’s the only way you feel safe. The hassle of inserting and removing the bar is just another excuse not to use it and if there’s one thing I don’t need it’s excuses.
Lori, I have the Belicon Rebounder and I love it. I actually bought the one for people over 400 pounds or over even though I do not weigh anywhere near that. The reason I bought it is because the cheaper ones on the market tend to lose their bounce after awhile and the springs are noisy, so I bought the strongest one and I am so glad I did. I have had it now for a couple of years and it is still like new. I use it every week. I live in an upstairs apartment and it is completely silent so I don’t bother the neighbors, no what time of day or night I use it. I think I paid about $459. for it but it is worth way more in its performance and quality. Hope this helps you. Jo
Because of hip replacements and osteoporosis I am unable to jump up off the rebounder but can do a gentle bounce with my feet continuing to touch the mat. Will this build bone? And if so, how effective will it be?
For those with knee issues, my experience with rebounding has been that if you stick to the recommendation of limiting jumps to six inches or less and pay attention to your alignment then your achy knees shouldn’t be aggravated. I learned this lesson the hard way. I found jumping on a rebounder to be so fun that I jumped way too high and, more importantly, followed DVDs with routines that were much too aggressive. Specifically, these DVDs incorporated many varieties of jumps in different directions: skipping, left to right to back to front, switching legs like a boxer warming up, dance moves, single leg jumps, etc.. These kind of jumps, while great for those with no joint issues and for mixing up routines, are very problematic if your trying to keep your alignment correct to protect joints. I really hurt my knees and it took six months of physical therapy and hyaluronan-based injections to walk without pain. So avoid the temptation of those fun but risky jumps, keep it gentle and just up to six inches off the mat and you’ll still feel the benefits. Your knees will thank you!
Not sure if this is on the rebounding but if it is great. I have a outside trampoline will this work for now?
Can you get the same benefits from a regular trampoline? (not the mini ones)
Hi Katie. I too love rebounding which I’ve done since the early 80’s due to an autoimmune problem. I have tried at least 6 types of Rebounders since then, including the Needak. None of the 6 Rebounders I used in the past compare to the one I use now. I learned through researching that the cheaper Rebounders can damage your joints due to the type of mat & the stiffness of the springs. Seven years ago after researching I found the best Rebounder for lymph drainage & for my body, joints, etc. I bought & use the a Bellicon Classic Rebounder. It uses your choice of one of 5 strengths of Bungee cords instead of springs to connect the mat to the frame, so it’s perfect for each body type & needs. It has the mat that NASA recommends. They are expensive but they are so beneficial & feel so good to bounce on, I will never use another.
I got mine the other day. It’s a Needak, which I finally opted for after checking out all the others…as it won Katie’s approval, I knew it was going to live up to my high standards. Wondering if in order to reap benefits you need to constantly jump rather than bounce with your feet hardly leaving the mat? Or if you still get the aerobic and lymphatic benefits by light bouncing? I think I am overdoing it since I tried to start jumping only after two days and now mostly bouncing with a couple of seconds of jumps worked in for now. I’ve had back surgery years ago and now I’ve got a problem with it, which I believe the motion of jumping exacerbates. Definitely seems like I need support though for my entire body when on this, though. Can’t bounce braless for one thing! I am not overweight but lost my tone in the last few years w/aging, despite weightlifting and other workouts, and everything is kind of bouncing all over the place!
I have rebounder, my concern is I have a prolapsed bladder.
I’m waiting to have surgery, will the rebounding make this worst.
I know Dr. Albert Carter that brought the Mini Trampoline and rebounding to the for front of Perfect Great Health for Life using the Rebounder. (A side note: you should always Dry Brush BEFORE you rebound or shower) and always rebound Before you eat. I have sooo many clients that use my Fabulous health drink I created along with Rebounding (soft movement) that have perfect health as well as a very youthful glow & weight loss for life!! Eat like a caveman reboung for life!!
I bought a Bellicon in January 2018, after almost getting a Cellerciser and watching a lot of their videos. Truck Driving, so overweight, of course, and when working was doing it about twice per week. Not enough. Only takes 5minutes to pull out of truck and setup. Driving 500 miles a day, makes you tired and finding Some privacy to do it is hard. But, do like it. Now home several weeks trying much more. Even straight jumps, up and down, 500-1000 per day. Found can do about 75 per minute, so. Some jumping jacks, running in place( not efficient at that yet). Kneel on mat, do push ups. Lay back on mat, do leg lifts, various types of sit up moves. Need many of those. But, mostly like the jumping, turning some. Next, will try some small hand weights to add. Work up sweat and heart rate. Don’t like walking anymore. Cellerciser Man said don’t even need to stretch before , just do easy bouncing to warm up some. Always bare feet for me. I’m 322lbs as of today. Hopefully, we lose 50-60 lbs , over time. Then , see , re-evaluate. May be, that I can’t even handle other exercise, maybe bike riding, but do like this rebounding. Thanks. Paul
Hi there, I love your posts. I have a great rebounder that I have not been using for a long time. Today, I decided to start, and your article has inspired me to jump during the day as part of my wellness routine. There are entire exercise routines that use a rebounder as well, but I will start out simply and build up. thanks for all you contribute.
Really interested in purchasing one! What personal changes/benefits have people noticed?
Deborah what size Bellicon did you buy? I’m wondering if the 39” will be too small.
Katie how big is your rebounder? I’m considering buying the 39” Bellicon but then read some people say that’s too small for stability. Does anybody have an opinion? I live in a small condo so size matters. I’m 5’6” and 130 lbs if that makes a difference.
Ours is slightly larger than that, but I’ve used one that size and it was fine for stability…