The Best Kept Health and Fitness Secret!

When I was a kid, my sister an I were obsessed with our mini trampoline. In fact, our cousins, Dana and Debbie were the creators of a VHS tape, called Jump To It!, that we watched--and took turns working out to-- almost every day. Little did we know that decades later, the mini trampoline (or the rebounder) would be re-introduced as the best form of exercise for the body.

THE RESEARCH

In 1979, the Journal of Applied Physiology determined that "the biomechanical stimuli is greater with jumping on a trampoline than with running." This research was confirmed by the Biomechanical Research Division of NASA.

NASA studied the pulse before and after exercise, the amount of oxygen consumed and the G-force on three locations of the body: the forehead, the lower back, and the ankles. Four exercises were compared: walking, jogging and running on a treadmill versus jumping on a trampoline.

THE FINDINGS

Running caused two times the G-Force on the lower back and the forehead, whereas the G-Force was the same at all three points on the trampoline.  In other words: there was no undue stress on the body with trampoline jumping.

The work output and the oxygen uptake with trampoline jumping were up to 68% greater than with running.  In addition, the biomechanical work was greater, the output was less, and the demand on the heart was less with trampoline jumping in comparison to the other exercises

Jumping on a trampoline was determined safer on the cells of the body because the cells remained below the "rupture point."

HOW DOES IT WORK?

The G-force at the top of the bounce is eliminated for a split second and the body becomes weightless.  Conversely, the G-force at the bottom of the bounce is doubled, providing stress on every cell in your body. This vertical acceleration and deceleration cause the 75 trillion cells in your body to flex 100x per minute, which strengthens and challenges the cells.  This means that your eyeballs, your earlobes, and your toenails get a workout!

THE BENEFITS

  • Rebounding protects against cellular degeneration -- and thus, against degenerative diseases. Therefore, it is an anti-aging too.
  • Because the lymph lacks pumps, like the cardiovascular system, it relies on muscular movement to push cellular waste and toxins through the lymphatic system and out of the body. Jumping on a trampoline significantly improves lymphatic flow and is thus a great way to detoxify the body.
  • It incrasese muscle tone and coordination.
  • It improves digestion
  • It improves the appearance of cellulite because of the action of the lymphatic system, the strengthening of muscle fibers and the stretching effct on the myofacia surrounding the muscles of the body.  Slow lymphatic flow, tight fascia and weak muscle tone are believed to be the three contributing factors toward the appearance of cellulite.
  • It is a great osteoporosis therapy due to the low level of trauma to the musculoskeletal system and the enhanced mineralization and blood flow to the small vessels of every bone in your body.  This was a particularly important find, given that astronauts returning from space experience approximately 20% bone density loss.
  • It is a great stress reducer. One session is said to generate 90-120 minutes of a relaxation response in the body.
  • It improves sleep
  • It improves mood. Let's face it! You cannot jump on a trampoline without smiling. It is a reflex similar to opening your mouth when applying mascara or yawning when you see someone else yawn.  Smiling is inevitable.
  • It is safe for all body types, all shapes and sizes, all ages and most injuries if a modification is applied appropriately.  Of course, always check with your physician before beginning any exercise routine and really research the modifications that can be done on the rebounder, prior to starting your exercise routine, if needed.

TYPES OF REBOUNDERS

There are many types of rebounders. Some have springs, some have bungees.  Some fold up. Some have screw in legs.  Some are moderately priced and some are quite spendy.  I don't subscribe to any one particular brand or claim that one brand is superior to any other. It really depends on your preference.  When purchasing a rebounder, it is important to purchase quality and the best equipment you can afford within your budget.  Some brands that I recommend you check out are:

Cellercizer, Bellicon, Jump Sport and Rebound Air.

HOW OFTEN SHOULD I REBOUND

I recommend that you rebound every day.  Make it part of your morning wake up routine by gently bouncing on your heels for five minutes. This is enough to generate an increased heart rate; to wake you up; to energize you and to activate your lymphatic system after a night of detoxification and rejuvenation.

You can also apply High-Intensity Interval Training 2-3 times per week.  Jump for 20-60 seconds as fast as you can then recover with a slow bound as long as needed. Repeat the cycle within a 10-20 minute window and you have just boosted your fat-burning capacity for 24-49 hours afterward.

You can also use the rebounder as an effective reset between work sessions  I like to work for 25-50 minutes and then take 5-10 minutes to get my circulation moving and clear my mind.  For folks who sit at a desk, this is a great preventative measure against the disease processes associated with sitting all day.

If you want to learn more you can check out the health benefits and how to apply HIIT training at home, in my book: The Forever Fat Burner, now available at amazon.com.

Here is the link for you: The Forever Fat Burner

I recommend that you also check out the book, The Miracle of Rebound Exercise by Albert E. Carter or Jumping For Health by Dr. Morton Walker.

Live your best. Look your best. Love your best.

All the best to you,

 

Dr. Linné