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.
Benefits of the Mini-Trampoline
- Rebounding improves balance and coordination. By engaging your brain and inner ear, it enhances your body’s awareness of its position in space.
- It 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.
- Bone density increases and is easy on the joints.
- You can get both high-intensity interval training (HIIT) and endurance training.
- Rebounding helps you burn more calories.
- Rebounding exercise improves your mood and gives you a feel-good rush of hormones when you get exercise.
- Improves energy levels and increased stamina.
- Better posture.
- Your rebounder can be used on any level surface, inside or outside.
- Keeps you regular as it helps to move your food through your digestive tract.
- Rebounding can relieve stress for a better night’s sleep.
- It is 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.
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 as well as the uterus (in women) and assist 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.
Here are some options at various price points:
- JumpSport Fitness Trampoline – Model 370
- Stamina 36-Inch Folding Trampoline
In the United States
- DARCHEN 450 pound Mini Trampoline for Adults
- Newan 48 Inch Silent Mini Trampoline – weight limit 330 lbs
A Quick Review of What to Look for in a Mini-Trampoline
A rebounder with springs give a firmer bounce and they can make more noise as you bounce.
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.
Mini-trampolines range in size from 36 inches to 55 inches. The more common one is 40 inches in circumference.
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!
Before purchasing a rebounder, look for the weight capacity. Some are made for children, and some for heavier adults.
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: I am not a doctor. 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.