Trampolines aren’t just kids’ toys. They are also known as a low-impact method to get fit. The rebounder, also known as a mini-trampoline, has been around for a long time. An effective way to get your body in good condition, all you need is a rebounder and a small amount of space to get the benefits of the mini-trampoline.
In the 1980’s NASA researched a means to rebuild bone and muscle mass in astronauts returning from outer space.
They discovered that using the trampoline can:
- Work the entire body without putting extra strain on the feet, ankles and legs
- Have better use of oxygen and put less strain put on the heart than by running, because of the g-force
- Benefit the body on the cellular level more than other means of exercise
As you bounce up, your body experiences a moment of weightlessness at the top of the bounce. As you come back down to the mat, you decelerate at an increased G-force and repeat this rebounding series of motions over and over again.
This movement provides the ideal condition for cleansing your cells. Your body is made up of 75 trillion cells and more muscles than anyone cares to count. The rebounder targets every cell in your body. It builds the lymphatic, skeletal, cardiovascular, and muscular systems.
Osteoporosis and Rebounding
Bone strength depends much on the stress which is put on them. Bones need to be challenged in order to grow stronger. Rebounding provides the necessary elements to build both bone and muscle.
Rebounding and the Lymphatic System
The lymphatic system is a disease fighting, internal cleansing system. It filters out and carries away toxins from the entire body. It interacts with every organ and tissue of your body.
The heart is the pump which circulates the blood throughout the body. The lymphatic system does not have a pump such as the heart.
Gently bouncing on the rebounder helps circulate the lymph in the lymphatic system. This gentle exercise helps trapped fluid back into the lymphatic and circulatory systems, it also reduces swelling.
There are three specific types of ‘Bounces’ used with the rebounder.
The “Health” Bounce
This exercise is done by gently bouncing up and down on your trampoline without lifting your feet off the mat. This effective, low-impact move helps increase the flow of your lymphatic system.
The “Aerobic” Bounce
This jumping, or running in place movement, is a high-intensity aerobic exercise, that will get your blood moving quickly and your heart racing.
The “Strength” Bounce
This rebounder bounce involves jumping up as high as you can. This helps to strengthen your muscles and bones, improves your balance, and moves the most amount of lymph in your system. This is the most difficult type of rebounding to do. It may take quite a while to build yourself up to this level. It also depends on the quality of rebounder that you have as to how easily this movement is obtained.
Having ‘Stabilizer Bars’ gives you something to hold on to while jumping. Stabilizer Bars are a safety measure while doing this ‘Bounce’.
Since you are now aware of the 3 different types of jumps, or bounces, on the rebounder, lets look at some benefits of the mini-trampoline.
This post contains affiliate links. If you click on and purchase through one of those links, you won’t pay a penny more, but we’ll get a small commission, which helps keep our website operating. Thanks!
Benefits of the Mini-Trampoline
- Improves balance and coordination. By engaging your brain and inner ear, it enhances your body’s awareness of its position in space.
- Helps to circulate oxygen to all parts of your body and boost the oxygen levels in your cells.
- Increases lung capacity as it boosts oxygen levels to your cells.
- Strengthens the heart.
- Circulates the lymphatic fluids in your body.
- Increases bone density and is easy on the joints.
- Both high-intensity interval training (HIIT) and endurance training.
- Burn more calories.
- You get a better mood with a feel-good rush of hormones..
- Improves energy levels and increased stamina.
- Better posture.
- Use on any level surface, inside or outside.
- Keeps you regular as it helps to move your food through your digestive tract.
- Relieves stress for a better night’s sleep.
- Low-impact and fun, which means it is great for everyone!
Just 20 Minutes Makes a Difference
Jumping on a trampoline is a form of exercise with many benefits. The accelerating and decelerating of gravity as you jump circulates the lymph fluid, flushing out toxins in your body.
For bones to increase and maintain their density, they require weight-bearing force. The best way is to work against gravity, and a mini-trampoline gives you a soft landing place. It is easy on the joints as it builds bone density. Because the mini-trampoline is made using either springs or bungee bands it absorbs much of the body’s impact with every bounce.
You can use it for HIIT (High Intensity Interval Training) or you can just use a gentle bounce. That means it is great for any fitness level. It strengthens heart, bones, and muscles, and is compact. Some benefits of the mini-trampoline are that some can be folded and they are all small enough to be stored under the bed.
Back Pain
The Mayo Clinic points out, that you can keep your back healthy and strong with regular, low-impact aerobic exercise. Exercise that avoids straining and jolting your back, allows your back muscles to build and regain strength and stamina.
Total Body Workout
The mini-trampoline gently and efficiently works toward the well-being of your lymph system, bones, heart, and muscles.
Your body does an excellent job of detoxifying itself. The rebounder will give it a boost. With healthy food, adequate rest, and regular, moderate-intensity exercise you are well prepared for a healthy lifestyle.
The Pelvic Floor Muscles
The pelvic floor is a group of tendons and muscles that support the digestive organs and assists in bowel and bladder control.
Rebounding has been helpful for those with pelvic floor issues. Due to its gentle bounce it can help strengthen the muscles. Begin slowly and gradually with rebounding exercises and increase the duration and intensity of your workout. However, individuals do vary, and it is important for you to discuss any new exercises with your doctor.
Health issues related to the pelvic floor are quite common especially in women. Though not a serious health risk, but they are often an issue as to what amount and kind of exercise a person can perform comfortably.
This post contains affiliate links. If you click on and purchase through one of those links, you won’t pay a penny more, but we’ll get a small commission, which helps keep our website operating. Thanks! As an Amazon Associate, I earn from qualifying purchases.
Here are some options at various price points:
JUMPSPORT FITNESS TRAMPOLINE with over 165 five star reviews! Click here to see why customers are raving!
MaXimus Bounce and Burn 40″ Rebounder – 300 lb. maximum weight
DARCHEN 40-inch, 450 lb, Bungee Mini Trampoline
Leikefitness Professional Gym Fitness Rebounder – 50″ – with handlebar
BCAN 38″ – 300 lb. Max
This heavy-duty, little gem is the most economical mini trampoline that is well worth the money. It has 30 tension bands for quiet exercise, and it is only 36″which can fold in half, to fit in the smallest of spaces.
A Quick Review of What to Look for in a Mini-Trampoline
Springs
A rebounder with springs give a firmer bounce and they can make more noise as you bounce.
Bungee Cords
A rebounder with bungee cords will give you a higher and softer bounce, with less stress on your joints. Rebounders with bungee cords are quieter than rebounders with springs.
Some models of each style may allow you to adjust their tension to minimize or maximize the tension to your own preference.
Built with Quality
You should look for a quality-built rebounder. One with a strong frame and high-quality cords or springs. A thick vinyl cover should go over the springs, and the jumping pad should be strong, preferably made from polypropylene. It should have a rust proof frame if it is to be used out of doors.
To enjoy the many benefits of the mini-trampoline, Needak makes a great quality rebounder. Check out their wide array of models, which are made in the USA.
Size
Mini-trampolines range in size from 36 inches to 55 inches. The more common one is 40 inches in circumference.
Stabilizer Bars
Stabilizer bars are optional on many rebounders. You can hold on to a strong stabilizer bar for extra stability when jumping on the rebounder.
Bells and Whistles
While not necessary to perform the primary purpose of a rebounder, some come equipped with extras.
These may include monitors to measure the amount of
- time you jump
- number of jumps
- calories burned
- and/or resistance bands
Some rebounders come with the ability to remove or fold down the legs. If you get one with that convenience, you could easily slip it behind a bookcase or sofa when not in use.
Some rebounders come with a carrying case. They can be taken apart and folded in 2, 3, or 4 pieces so you can take them with you wherever you go!
Maximum Weight
Before purchasing a rebounder, look for the weight capacity. There are rebounders made for children, and some for heavier adults.
In Conclusion
NASA found the trampoline to be useful in training astronauts to increase bone density and muscle mass. They also seemed to find that it was helpful in their improved balance as they came back from a zero-gravity environment. It seemed to be an overall health benefit before they went into space and after they returned.
For just 20 minutes a day, you can find the benefits of the mini-trampoline. You will get a great workout that benefits your lymph system, your heart, muscles and bones. Don’t you think it would be a great investment?
Please Leave a Comment
I would love to hear from you. Do you have any experience using a rebounder (or mini-trampoline)? What do you like about rebounding? Do you have any suggestions about using a mini-trampoline?
Disclaimer: If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or other qualified healthcare practitioner. The information contained here is for informational purposes only. It is from my research and personal experience.
Related Posts
The 7 Best Rebounders with Bungee Cords for an Unbelievable Workout
Rebounding and Cellulite – Fact and Fiction
Trampoline History Facts and Benefits
My children love to be on our trampoline, I never thought about the health benefits of those of us who are older. I notice that this mini trampoline is obviously much smaller than the one we have in the backyard for the kids, would that still have the health benefits for jumping on it or could that be dangerous because of the size and more movement? Plus is there a weight limit on the mini trampoline?
Yes, when you purchase your mini-trampoline, you should check to see what is the recommended weight limit before you buy it as each brand varies in weight limits.
A mini-trampoline is smaller than many trampolines that you put in the backyard for your children.
Rebounders made with springs are often less expensive and typically do not have as much bounce to them as those made with bungee cords. Some rebounders have an added safety element of a stabilizer bar to help you keep your balance on them.
Rebounders or mini-trampolines as they are sometimes called, which are made with bungee cords, would have the same benefit as the larger trampoline because as you bounce up, your body experiences a moment of weightlessness at the top of the bounce, and as you land on the mat you have an increased G-force. Repeating this rebounding series of motions over and over again is what is so beneficial.
Hello Carolyn, I must say that this article is very useful and informative. Honestly, I did not know that mini-trampoline can serve for increasing muscle mass. I liked to play with it as a kid but now I don’t know I could use it lol. I must forward this to my friend who is an astronaut, I think he does not do this in their exercises.
Hello Danijel,
I would be interested to hear what your astronaut friend would say about this article. You will have to comment again, when you hear their reply!
The rebounder or mini-trampoline, as it is sometimes called, is good for seniors who are losing muscle mass as they age. The stabilizer bars help them keep their balance as they use the rebounder.
Hello there, thanks for this awesome article it would be of great help to the public as it has been of help to me.
I must say you have done a very nice job on this article as it is very important and interesting too.i have a lot of history with the trampoline as it was my favourite object of fun, during my days in third grade I could hardly wait to get home and play on the trampoline jumping from side to side…….anyway that’s was long ago.I never knew that a body like NASA would use trampolines. It’s all good, it would make those astronauts more bouncy😁! Thanks for this article I have learned something today.
Yes, I would like to get the word out about the benefits of the mini-trampoline. It is great to have something that is so good for the body, also be an enjoyable activity.
The nice thing about the mini-trampoline, or rebounder as it is sometimes called, is that it takes up a small enough space. Some models have removable legs or legs which fold. Then they are small enough, at an average of 40 inches in diameter, to fit behind a sofa or another piece of furniture.
Some mini-trampolines are made with bungee cords and others are made with springs. The bungee cords have more bounce to them and are quieter than those with springs. However, they tend to be the more expensive variety of mini-trampoline.
Many thanks to you for giving us such a beautiful gift and we have learned about Mini-Trampoline through you. I bought it at my house a long time ago and my kid plays with it all the time and is very happy with it. But by jumping here I did not know that we could prevent bone loss, and through your article we knew that NASA innovators used it to fix their physical structure when they came to Earth. After reading your article I decided that I would do the jumping once in a while and protect my body from my physical structure and my bone loss.
The rebounder or as it is sometimes called a mini-trampoline is great to get exercise for the whole family. It cleanses toxins from the body by way of the lymphatic system and strengthens our bones, muscles, and our internal organs.
You need the stress of gravity on your body to prevent bone loss. The astronauts found the increased G-force when they bounced on the trampoline helped rebuild bone and muscle loss. It helps us improve our posture as well.
Thank you so much for sharing with us such a beautiful article. I am glad to see your article. I have a Mini-Trampoline set up in my garden. My kids and I jump on our Mini-Trampoline and play. When reading your article, I found out more about Mini-Trampoline. I also know about the Benefits of the Mini-Trampoline. I’ll tell everyone in my family about its benefits. Thanks for writing such a beautiful article, it will help me a lot.
Yes, the mini-trampoline gives back so much to our bodies for the fun we can have when using it. It strengthens our entire body; organs, muscles, and bones.
I think I have seen trampoline before now, but I never really knew what they were used for. I thought maybe it’s for fun because I see people bounce on them. The bouncing floor on a wrestling ring looks like it too. I am totally amazed at the awesome benefits of rebounder and I have learnt so much from this article. I’d love to use them too.
Regards!
Yes, a trampoline is good for our health as well as a great way to have fun. We bought our first mini-trampoline when our children were small. We knew of its benefits, but also found it a great way for children to get rid of excess energy when they were housebound in the wintertime.
The trampoline benefits every organ in our bodies and strengthens our bones and muscles. It is a great way to remove toxins from the body via the lymphatic system as well.
Really nice.
Thanks.
Great content with massive information. All I ever thought was that the Mini-Trampoline or Rebounder Bouncer is for kids or gymnastics only. It didn’t cross my mine that there is any health benefit on the mini-trampoline.
I have to look at it and see if where can I put it in our small yard. I must have it, to also have some of those health benefit. I am going to show my wife this information.
Thanks again for the very informative post.
Trampolines come in many sizes. There are large ones in schools and gymnasiums, there are backyard trampolines and there are mini-trampolines or rebounders. Mini-trampolines range in size from 36 inches to 55 inches. The more common size mini-trampoline is 40 inches in circumference
I am not qualified to give specific advice for specific conditions. A doctor or other health care provider should do that. That being said, you get many benefits from using the mini-trampoline. In addition to the health benefits, having a rebounder is fun for the entire family.
Hi Carolyn,
Loved your article ! I can honestly say the last time I used a mini trampoline was when I was a teen or maybe slightly younger. I stopped jumping on big trampolines when my bladder decided otherwise. lol
I did not realize there were 3 different bounces and how they helped the body. I also did not know that the rebounder comes with bungee cords. I have a hairline fracture in my left knee, so this could possibly be better for me than having to do more traditional exercises.
Thanks
Hi Jessie,
Thank you for your comment. I am glad that you enjoyed the post. Yes many young people have enjoyed the trampoline. What is nice about the mini-trampoline is that you can be gentle with your bounces and still get the benefit from it.
The bungee cords allow for a deeper bounce and are not as hard on the feet, ankles, and knees.
Jumping is fun and it’s a great form of exercise, just two of the many reasons to consider buying a mini-trampoline to start a home-based rebounding exercise program now.
Hi Eric, and thanks for stopping by with a comment. Yes, those are two of the reasons I have my mini-trampoline. It also has health benefits. It does not take much time on the mini-trampoline (rebounder) until you can get your heart rate up and break a sweat. Quick and efficient for those who need to get their exercise in a hurry! 😉
Using a mini-trampoline offers a variety of health benefits for the body. Rebounding is an easy activity that almost anyone can do, and may provide a way to improve health and fitness levels.
Hi Eric, and thanks for dropping by with a comment! I myself am a firm believer in the benefits of a mini trampoline. We have one in our home and enjoy using it a lot. It is great for cardio, getting your heart rate up quickly. There are many benefits from using a rebounder. Young and old alike can benefit from using it. I like the idea that many models have a handle to add to the mini trampoline for anyone that would like extra reassurance while using it.