Rebounding

Brigitte Nowicki

Date: 4 October 2020

By: Brigitte Nowicki

  • Reading time: 40 Mins

Rebounding is exercise that works on every cell in the body in a unique way, thus it strengthens the entire body from the inside out, increases circulation, improves digestion and elimination, burns fat, strengthens the heart, and improves cell efficiency. Through regular rebounding, you can reduce stress, improve endurance, strengthen muscles and bones, and reverse the symptoms of aging, increase longevity and improve your quality of life.  All this in one piece of equipment that can be used  at any health or fitness level and regardless of age!

When you bounce on a rebounder (mini-trampoline), several actions happen:

-There is an acceleration action as you bounce upward

-For a split-second there is a weightless pause at the top

-Then there is a deceleration at an increased G-force

-Then there is the gentle impact as you descend to the rebounder

Suitable for all ages and all levels of health & fitness…Your body loves to bounce.

Rebounding is exercise that works on every cell in the body in a unique way!

Exercises the cells – strengthens and cleanses every cell in your body with every bounce

68% more effective than running ie 20 minutes of vigorous bouncing has the same value as 60 minutes of running without the stress impact on ankles and knees

Boosts lymphatic drainage, detoxifying the body and stimulating immune function

Increases bone and muscle density and strength as a result of the triple G-Force (gravity, acceleration and deceleration) of each bounce

Oxygenates all the tissues

Boosts endurance at a cellular level

Rebounding 10 to 15 minutes per day can boost collagen production ie moving up and down causes weight bearing on the collagen protein fibres and they become more resistant

Improved blood flow to skin which brings nutrients and oxygen, encouraging cell repair

It reduces pain and inflammation while increasing strength and flexibility.

Helps improve co-ordination, balance and overall motor skills

Boosts Metabolism

Relieves stress buy increasing blood flow, loosening tight muscles and releasing endorphins

Strengthens bones and lubricates joints

Stabilizes hip joints and supports pelvic floor health ie works deep core muscles to prevent incontinence

Flushes out lactic acid, reducing muscle soreness

Strengthens the heart

Builds the immune system

Reduces sciatica, ankle problems and stress on joints

Improves body alignment

Relaxes overused muscles

Slows the aging process

Straightens the spine

  • Normal Exercise:
    • o Gravity creates stress and tension on the body every day, normal exercise increases that gravity and puts stress on your joints
    • o It treats the body as separate body parts, separate muscle groups
    • o Lifts weight away from gravity (rebounding increases the weight of gravity) Eg: 
      • -Running
      • -Its gravity and weight on the muscle that works it eg when you want to tighten or build biceps, you use weight on the arm over and over.
    • o One part of the body is exercised at a time
    • o It doesn’t work well for misalignment eg hips
    • o Can result in exercising the opposite sides of the body differently
    • o Causes stress impact on joints
  • Rebounding:
    • o Increases the weight of gravity in every cell at the rate of 100x per minute
    • o Every time you apply weight to a cell, the cell gently expand and contract, which strengthens the cell membrane and increases its resistance to weight
    • o Treats the body as a whole, not as independent parts
    • o Can help prevent knee, hip and back issues, by supporting or strengthening the support muscles and ligaments around the joints
    • o Takes the weight off the body
    • o Exercises both sides of the body evenly
    • o Is good for all ages, all health and fitness levels

 

Note:

  • o Without regular exercise we lose between 3 and 5% of your muscle mass every 10 years after the age of 30. With rebounding, which results in muscular resistance, you prevent further atrophy and can start turning back the clock and regain muscle mass within as little as 2 weeks
  • o Inactivity leads to decreasing bone density and eventually osteoporosis. Rebounding can halt this process and even prevent it if started early enough.
  • o If you are healthy, rebounding does not hurt your spine and can be one of the safest back exercises
  • o It is considered a low impact exercise that builds cellular strength
  • o The pressure exerted is distributed evenly across your body
  • o It is a good option for osteoporosis and osteopenia (pre osteoporosis)
  • o If your back is sore when you start, it should ease as you jump, if still sore after 15 minutes then cease jumping or if you experience sharp pain, then also stop jumping!!!
  • o Avoid rebounding if you have:
    • -Sciatica and pinched nerves
    • -Herniated disk
    • -Degenerative disc disease
    • -Fractures
  • o If you experience lower back pain after rebounding it is usually a result of increased muscle tension because the spinal muscles are working overtime to counteract the unexpected low impact of the trampoline in comparison to the usual hard surface ie it works the stabilising muscles of your legs, pelvis and back. These muscles work extremely hard to protect the spine during all exercise, so if you have weak stabilising muscles, they are more than likely going to be over worked.   Rebounding is an unfamiliar movement when you first start and causes the stabilising muscles of the spine to suddenly tense which causes extreme muscle fatigue or sometimes a muscle pull!  (although very rare, it can cause a spinal injury)
  •  How do you know if back pain is muscular?
    • -DOMS: delayed onset memory spasm.
    • -Hurts more when you move and less when you stay still
    • -Pain moves into your buttocks but not into your legs
    • -Muscle spasms or cramps in your back
    • -Trouble walking or bending
    • -Difficulty standing up straight
  • Treatment:
    • -Ice & heat pack
    • -Sleep on your back with a pillow under your knees
    • -Do the following stretches:
      • o Hug your knees to your chest
      • o Lie on back – cross r foot over l leg and drop knee (swop)
      • o Cat curl.
    • -Massage, compression and rest
  • o Rebounding is 68% more effective than a treadmill
  • o Rebounder can reduce the impact on knees, ankles and back up to 80%
  • o The delivery and absorption of oxygen can increase up to 4 times
  • o 2 minutes can give you the effect of a 20 minute walk
  • o Strengthening factor, every cell is strengthened
  • o In space – low gravity enviro – 2 weeks in space resulted in a 15% reduction of bone and muscle density

There are three natural forces: gravity, acceleration, and deceleration. Rebounding lines up acceleration and deceleration with gravity. The G Force factor is what gives you all the benefits of rebounding. Your body weight is equal to 1 G Force.

When you start bouncing up and down, your body is subjected to the forces of acceleration and deceleration plus gravity. This combination of forces creates an increase in G Force – each and every cell feels this increase, which is the equivalent of doubling your weight.  In response to being placed in this environment, the cells adjust by getting stronger.  Each and every cell gets stronger – not just muscle cells  as with other workouts.

Because the lymphatic system is activated by this type of activity, rebounding also cleanses cells ie the cells are constantly being flushed of metabolic waste and saturated with oxygen, nutrients, enzymes etc.  The rate of diffusion of water through cell membranes is increased because rebounding activates one way valves in the veins of the lymphatic system. Valves open (during acceleration, or as you are rising upward on the bounce) and close (during deceleration).  For this reason, rebounding is good for detoxification and immune boosting activity.  Since it affects each cell in the body, it increases cell energy and mitochondrial function.

Another major benefit 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.

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