Intrigued? Here’s everything you need to know about rebounding, including its benefits.
What is rebounding?
Rebounding is a high aerobic, low-impact exercise done on a mini-trampoline. The basic moves include running, jumping, bouncing, hopping, knee lifts, and kicks. Rebounding isn’t new, but it has taken off since the start of the pandemic due to a few factors: Rebounders don’t require a lot of space, there’s a low learning curve, and it’s possible to get a full-body workout from a single piece of equipment.
Benefits of rebounding
Rebounding is efficient
Proponents of rebounding say that 10 minutes of rebounding is equivalent to 30 minutes of running, though some of that is because a person can jump at a faster pace than they can run. Rebounding is also easier on the joints, so it’s possible to do it for a longer duration. NASA astronauts use rebounding to rebuild muscle mass and bone density after being in space, and this study from 1980 explains why rebounding is more effective than running. Sabrina Ursaner, personal trainer and certified JumpSport fitness trampoline instructor, explains that rebounding is good for building bone density because its low impact. “The rebounder absorbs 80% of the force,” Ursaner says, “And the g-force doubles the impact.”
It’s easy to learn
“People have a misconception about themselves,” Boggan says. “They believe themselves to be uncoordinated, but it’s usually not true.” Rebounding is easier than people think, and most people are ready to start a workout after a few minutes of bouncing on the trampoline and getting a feel for it. https://www.tiktok.com/@the.pro.cheerleader/video/6886118791458065670?is_copy_url=1&is_from_webapp=v1 Ursaner adds that “most people worry about falling off and not peeing,” but goes on to say that although rebounding isn’t hard to get the hang of, it requires concentration at first, which makes it a mindfulness exercise because the focus is on the present moment. When rebounding, the communication between brain and body is strong as the brain guides the body as the jumper’s weight transfers into each bounce.
It could boost your immune system
All cardio exercises activate the lymphatic system and boost immunity, but because of the g-force associated with jumping on a trampoline, the effects are magnified. Every cell in the body is activated with the acceleration and deceleration of each jump. At the top of each bounce, we’re weightless, but at the bottom, we weigh double, hence the term “double impact.” Ursaner explains that to reap the most benefits, the emphasis needs to be on the down (pushing into the jump), and the more our muscles are engaged, the better the cellular benefit. Rebounding can be done throughout the day while working from home because it only requires a small trampoline (though fun music and videos help!). Keeping the lymphatic system moving through regular, consistent movement boosts immunity and overall health.
It’s great for mental health
Trainers McAdams, Boggan, and Ursaner all agree that exercise should be fun because if we’re having fun, we’ll be more likely to do it. McAdams’ motto is simple: “The best exercise is the one you want to do—so do what makes you happy!” Boggan has three rebounders at home, so she’s never far away from being able to hop on and grab a quick cardio workout. In addition to all of the physical benefits, rebounding is great for mental health. Exercise is known to boost mental health by releasingendorphins, but because rebounding includes the weightlessness associated with rollercoasters and skydiving, there’s that moment of surrender followed by a mood-boosting thrill.
How to start rebounding
First, you need a trampoline but not just any trampoline. Sure, you could use your kids’ backyard trampoline, but the personal trampolines designed for rebounding give you a better workout because the cords can be adjusted, customizing the trampoline for weight. Most trainers recommend the Jump Sport 350. There are other options online, too, Just be sure to buy one without springs because the trampolines with bungee cords are safer and quieter.
Rebounder exercise videos
This free beginner trampoline workout video by Body by Simone can also be done on the floor for someone looking to get a feel for the moves before getting a feel for the g-force: Brsaner offers free videos like this one plus a video that breaks down the basic moves: Up next, are you doing squats all wrong? Here’s how to do squats right.
Sources
Errick McAdams, Washington, D.C.-based personal trainerTalia Boggan, CEO of Bounce SocietySabrina Ursaner, co-founder of Alignment Essentials and certified personal trainerAmerican College of Sports Medicine:“Rebounding, a Low-Impact Exercise Alternative"IOSR Journal of Pharmacy: “Ways to Enhance Lymphatic Dynamics and Their Benefits"The Royal Society Publishing:“Cyclically producing the same average muscle-tendon force with a smaller duty increases metabolic rate"American Psychological Association: “Endorphins and exercise: Physiological mechanisms and clinical implications”
