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Cosmopolitan Magazine | Fitness Magazine | Get It Magazine | Odyssey Magazine March 2012 | Odyssey Magazine Dec 2012
By Justine Hertz-McFarlane
Rebounding, otherwise known as bouncing on a mini trampoline, is a bit like the “Wolf in Sheep’s Clothing” of the exercise world. It looks like an activity with simple benefits – but nothing could be further from the truth.
International research has found that the mild but continuous G-Force created by this low bounce offers far reaching benefits that go way beyond exercise.
It not only makes you fit, tones your body and assists with weight loss, but when done properly, it is one of the most effective ways to boost your lymphatic system, detoxify your body and boost your immune system.
Mini-trampolines” have been around for about 50 years – but what’s generating their re-birth is the combined and new knowledge of HOW to use them properly – as well as technology now being able to produce affordable rebound units that have a smooth and soft bounce.
A soft bounce is able to absorb sufficient impact from your ankles and knees to prevent injury. It’s also much more pleasurable to bounce on – making you want to keep bouncing which is essential for longevity. Using the right techniques is also crucial to achieving health benefits.
Many of us have tried a mini trampoline somewhere along the line and enjoyed it, but it’s only when we experience the immediate results of bouncing correctly on a good quality Rebounder – that it quite literally becomes addictive.
For years, medical institutions have been singing praises for its health benefits – with endorsements from research institutions including N.A.S.A. They did a study on rebounding and called it a “miracle exercise“, finding it to be 68% more effective than walking on a treadmill. Albert E Carter, Olympic athlete/coach, medical journalist and lifelong researcher of (with institutions that include the Special forces, Olympic training facilities and the Hong Kong police force) has claimed Rebounding to be; “The most effective exercise yet devised by man“. Director of recreational sports at the University of Minnesota, Pat Mueller, declared Rebounding to be the “The exercise of the future”. He said, "I've seen a lot of sports fads come and go, but this thing (rebounder) is phenomenal”.
Hundreds of books, studies, DVD’s and programs have been dedicated to rebounding, but unfortunately, many companies have missed the point COMPLETELY by marketing it purely as an aerobic exercise. It should first be viewed as a “Health” device, which then has the added bonus of being able to achieve aerobic fitness, toning and weight loss.
It’s true appeal is that even when you bounce gently with both feet on the mat, you exercise EVERY SINGLE cell in you body (muscles, organs, eyes, skin, tissue, bones etc). This makes it a phenomenal detox and cell regeneration program, and in some circles rebounding is referred to as “cellular aerobics”.
Bouncing has always been synonymous with health and fun. A healthy baby is called a “bouncing baby”, and when we’re really happy - we “Jump for joy”. It’s an exhilarating thing to do, and most of us can remember the mischievous delight of bouncing on our beds when we were kids. It made us feel good because without even knowing it, deep down on a cellular level our system was being cleansed and every one of our 60 trillion cells were having a massage.
Another term linked to Rebounding is “lymphatic drainage”.
The Lymph performs a vital function, but most of us understand very little about how and why it works. What we need to know is that without healthy lymph function, our cells rapidly become susceptible to degeneration – from fatigue, headaches, allergies, weight problems, premature ageing – right through to chronic and acute illness and disease.
A study called Lymphology reveals how and why the body is affected by diet, activities, thought patterns and the environment. In revealing the countdown and subsequent “triggers” to degeneration, Lymphology demonstrates HOW and WHY rebounding works.
In brief; our bodies 60 trillion cells are like little jellies, which should ideally sit snugly together in what Lymphologists call a “dry state”. In other words, there should be no excess fluid surrounding the cells. Scientific studies have revealed that when our cells are in this “dry state”, loss of energy, disease and degeneration theoretically cannot happen.
O ur lymphatic system is responsible for removing this excess fluid - to keep our cells in a living “dry state. Our lymph can be likened to our body’s garbage removal system and if it stops functioning properly, fluid containing many things including dead cells, nitrogenous wastes, fat, viruses and heavy metals – begin to collect or “pool” around our cells.
This state is known as the “wet state” – and this is the environment that disease and degeneration thrive on. Many factors can create or add to the “wet state” – but compromised lymph (garbage removal) is a prime factor.
Unlike our heart which pumps blood throughout our body - the Lymphatic system does not have a specific pump of it’s own. It relies on muscular contraction from movement and exercise, as well as gravitational pressure and deep breathing - to work. Then we’re active, we pump it – when we sit, it slows right down. Considering this, it becomes clear why there is so much sickness and disease in the world today. Cars, computers and TV’s have literally turned us into sitting ducks.
HOW DOES THE REBOUNDING G-FORCE AFFECT YOUR CELLS?
When you rebound, you bounce approximately 100 times a minute. At the top of each bounce, your ENTIRE body, including your clothes and hair - are weightless. There is no drag or pull from gravity and you weigh 0kg. A moment later, at the bottom of each bounce, your body, including your clothes and hair, weighs double. This phenomenon is called “double impact”.
The result is that one hundred times per minute, you are experiencing between 2 and 4G’s and every single cell in your body is going from weighing nothing to weighing double. Every cell is getting a little squeeze, which can be likened to having a “cellular massage”. By constantly resisting and defying gravity, your body is quite literally being oxygenated, detoxed, nourished - and as a bonus, also generating bio-electricity (this is why you feel so alive after you bounce).
The effects multiply as you go along; as you bounce, the cells cleanse, boosted lymph takes the waste away – which then allows nutrients pumped by an elevated heart rate to be absorbed by your cells more readily. And it doesn’t end there.
DOUBLE OR TRIPLE THE EFFECT OF MUSCLE TONING
Using the rebounder as a muscle toning or sculpting activity has surprising benefits. The effects of “weightlessness and double impact” (as described above) also apply to muscle flexing and using weights. At the top of your bounce your weights are momentarily weightless, so there is no “drag”. At the bottom of your bounce the weights weigh double, thereby doubling the muscle toning effect. To triple the effect – all you have to do is move the weights up and down (towards and away from gravity).
This may sound like hard work – but it’s not. The springs on the rebounder assist in bouncing you back up from your “doubled” weight – so there’s relatively little strain in lifting your body and any additional weights into the air 100 times a minute.
World Weight lifting record holder and Olympic trainer, Harry Schneider researched this effect and became a world authority on rebounding and optimising professional training with the use of a rebounder.
Some of us instinctively turn into little animals when we step on a rebounder – leaping about like crazy. This is natural – and you’ll get there, but to gain maximum benefit you need to include a few simple, but crucial steps.
1) Use a good quality rebounder.
Low quality versions are more like toys with a hard unforgiving bounce that cannot absorb enough impact from your joints to make them both safe and comfortable. Good quality units have strong tapered springs - which should absorb at least 85% of impact, sturdy frames and high quality mats. They are much softer with a buoyant and more enjoyable bounce.
2) Be aware of possible side effects.
Some people experience mild dizziness when they first start rebounding. This is quite normal and is usually the result of being unfamiliar with the G-Force as well as the immediate effects of detoxing. It should subside within minutes of the first few sessions, but always have an able adult present to assist you when you rebound for the first time – and get medical advice if symptoms persist.
Aching calf muscles and “sea legs” are also normal (as you step off the rebounder) when you first begin – but these effects are normal and should ease off quite quickly.
3) Start slowly.
The “gentle” bounce is used to warm up and end your session. It can also be used by the elderly, frail, and people recovering from illness or surgery. Your feet remain flat on the mat, your hands either on your hips, by your side or holding onto a support bar and very gently bounce while you breathe consciously and steadily. This is not an aerobic bounce – but it elevates lymph function sufficiently enough to make a difference.
4) Find your “ZONE”.
Your “zone” is a bounce you slip into without even thinking about it. It’s comfortable, natural and includes a few basic health techniques. Criteria are; soft relaxed knees, tummy muscles pulled in, buttocks muscles clenched, shoulders relaxed – and steady deep breathing. You can either bounce on both feet, or from one foot to the other (the level of intensity is up to you, either gentle or vigorous).
Deep breathing while rebounding is vitally important. It not only increases oxygen consumption – but allows lymph stored in your ducts to be released (a bit like a pressure release valve). Shallow or erratic breathing is akin to filling a syringe (your lymph vessels) with fluid – and not releasing it. This process was demonstrated in a study by Dr Jack Shields who placed mini camera’s in the body, called Lymphography, to measure lymph movement while exercising.
6) Slowing down.
Stepping off a rebounder mid-bounce can reverse some of the health benefits you’ve just gained, because fluid will simply collect and “re-pool” in areas throughout your body. You need to slow right down, first to a gentle bounce, and then a standstill - before stepping off.
7) Drink water.
Drink water to flush all the toxins out and to re-hydrate your body.
A Rebound session can be anything from 3 – 40 minutes, depending on your personal needs and situation. Obviously, the shorter the sessions, the more frequently they should be done to gain maximum benefit. In cases of extreme toxicity and illness, a 3-minute session is beneficial if done hourly. A 40-minute session is optimum for bodybuilding and extreme aerobics. 10 – 20 minutes once or twice a day is often preferred by anyone with a busy schedule - as this achieves consistent benefits of rebounding, with the bonus of having very little impact on personal or business time.
Most area’s, including cellulite, congestion and areas of pain can be specifically targeted.
•For cellulite, tap or slap the areas as you breathe and bounce.
•Bio-electricity is generated as you bounce – and from both a physical and metaphysical level, you can “direct” this energy to specific areas by simply “thinking positively” about the area while you place your hands on, or as close to it as you can.
•If you feel symptoms of colds or flu starting – rebound as often as you can throughout the day, preferably for a few minutes every hour.
•For digestive problems or constipation – rub your abdomen/colon area in large clockwise circles as you breathe and bounce.
•Rebounding enhances creativity and problem solving abilities – so if you’re stuck on a problem or need a creative boost, bounce with un-focused eyes, and a relaxed body and mind. Metaphysics also suggests that if you face north while you bounce, you can increase your manifestation abilities. 1
10) Sculpting and aerobics.
Before advancing to a more vigorous aerobic or sculpting bounce – make sure you are comfortable with your “zone” bounce and also fully aware of your “placement” on the mat so that you don’t fall off.
Making it more fun. If scientists ever studied the effects of rebounding while listening to music on headphones – they’d probably discover a strange phenomenon. A pre-study explanation would be that your mind goes into a calm trance while your body goes into “automatic bounce”. It’s a very pleasurable feeling and you’ll find you can rebound up to five to ten times longer. Facilitated classes are also fun – but make sure your instructor is fully aware of all the techniques and requirements for Rebounding for health.
Besides the many health and fitness benefits – people who rebound find they are able to work longer, sleep better, and feel less tense and nervous. One of the immediate effects after a session is that you feel alive and energised – and this feeling can last for hours after you’ve bounced.
Health and fitness centres throughout the USA, the UK, the EU and Australia have begun including rebounding classes in their programs, with large corporations also taking advantage of it’s accessibility. Absenteeism is reduced and levels of energy and morale are increased. A bonus for people with busy schedules is the time efficiency.
2 minutes of rebounding is equivalent to 6 minutes of running, 10 minutes of swimming and 22 mins of walking. A 5-minute bounce is therefore equivalent to doing a quick jog around the block and 20 minutes offers similar benefits to health and fitness session of over an hour.
The mild G-Force created by rebounding is so effective that a system called “buddy bouncing” is even being used for people who are weak, frail and/or recuperating from illness or surgery. A participant sits on the rebounder while an able adult stands on the mat, legs astride, and bounces them gently. It has been found that you’ll benefit even if you sit in a separate chair with their feet on the mat, which someone else bouncing for you.
Linda Brooks, authority on Rebound Exercise and author of many Rebounding Books, including Rebounding To Better Health, claims that; “In just two minutes of Rebounding – the entire lymphatic system is flushed and the white blood cell count nearly triples, providing a greater defence system to destroy cancer cells”.
Getting children to participate is easy because they love it. Some schools have started to include rebounding sessions in their fitness schedules as well as rebounders in classrooms which are used for 3 – 5 minute sessions throughout the day. It’s a quick and simple solution to getting the circulatory system going which helps the children to focus and concentrate, particularly benefiting attention and hyperactivity problems.
Rebounding offers so many benefits – but the one you’ll feel immediately is the energy boost after every session, whether for 3 or 20 minutes. Like a shot of lasting adrenaline, your mind will be clear, you’ll be able to tackle tasks and obstacles more efficiently - and you’ll feel 100% ALIVE.
Exercises and strengthens muscle fibre in EVERY part of your body (including eyes, ears, heart, major organs, skin etc).
Minimizes incurrence of colds, allergies, digestive disturbances, and abdominal problems.
Boosts Energy levels - and keeps energy levels up during the day.
Boosts Lymphatic circulation by stimulating the millions of one-way valves in the lymphatic system. (This system acts as your body's internal vacuum cleaner).
Tones the glandular system to increase the output of the thyroid gland, the pituitary gland and the adrenals.
Detoxes the whole body and assists the body in attaining peak cell function.
Strengthens the musculoskeletal system - via the G-Force (gravitational load) of each bounce.
Decreases the possibility of illness and disease - provides a good form of long-term health insurance against chronic and acute conditions
Oxygenates all the tissues - and where there is oxygen there cannot be disease.
Establishes better equilibrium between oxygen required by the tissues and oxygen made available.
Increases capacity for respiration. Breathing is controlled by changes in the volume of the chest cavity brought about mainly by muscular movements of the diaphragm. Repeated rebounding exercise accomplishes more muscle movements of the diaphragm with the consequent chest expansion.
Enhances nutrient absorption, digestion and elimination processes.
Improves the quality of relaxation and sleep.
Improves the ability to concentrate, focus and solve problems.
Helps manage body composition and improves resting metabolic rate so that more calories are burned for hours after exercise.
Expands the capacity for fuel storage, increases the mitochondria count within the muscle cells, essential for endurance.
Adds to the alkaline reserve of the body, which may be of significance in an emergency requiring prolonged effort.
Eases menstrual discomfort for women.
Assists with weight problems.
Tones and firms the body - at the bottom of each bounce, your body weighs double (even the clothes and shoes you’re wearing) and this continuous acceleration and deceleration works on ALL muscle groups. Protects joints from the chronic fatigue and impact delivered by exercising on hard surfaces.
Lowers circulating cholesterol and triglyceride levels.
Lowers pulse rate and blood pressure.
Lessens the time during which blood pressure remains abnormal after severe activity.
Lowers low-density lipoprotein (bad) in the blood and increases high-density lipoprotein (good) holding off the incidence of coronary artery disease.
Helps fluid move easily within the body, thus helping muscle performance and lightening the load required of the heart.
Decreases the volume of blood pooling in the veins of the cardiovascular system preventing chronic oedema.
Improves circulation and encourages collateral circulation (the formation of new branch blood vessels that distribute blood to the heart) by increasing the capillary count in the muscles and decreasing the distance between the capillaries and the target cells.
Allows the resting heart to beat less often. Each beat becomes more powerful and sends out a greater surge of blood around the body to nourish its 60 trillion cells.
Reduces the height to which the arterial pressures rise during exertion.
Assists in the rehabilitation of a heart problem.
Boosts red blood cells - by increasing the functional activity of the red bone marrow in the production of red blood cells. The red blood cells carry oxygen and nutrients to the tissues of the body and also help remove carbon dioxide from them.
Promotes tissue repair and tends to slow down atrophy in the aging process: Rebounding can actually reverse, prevent or diminish the hardening of the arteries. By conquering this ultimate pathology, you will keep your mind alert, skin smooth, skeleton flexible, libido intact, kidneys functioning, blood circulating, liver detoxifying, enzyme systems alive, hold memory intact, and avoid all systems of the aging process.
Promotes body growth. Growth of the long bones is especially stimulated by rebounding due to the stimulating effect of the pituitary gland, which produces growth hormone.
Offers relief from neck and back pains and headaches.
Improves coordination between the propreoceptors in the joints, the transmission of nerve impulses to and from the brain, transmission of nerve impulses and responsiveness of the muscle fibres.
Improves Balance - by improving responsiveness to the vestibular apparatus within the inner ear, thus improving balance.
Stabilizes the nervous system - resulting in and increased resistance to environmental, physical, emotional and mental stress.
And Most Importantly - Rebounding has longevity because it is easy to commit to as it is HIGHLY ENJOYABLE, time efficient - and leaves you feeling de-stressed, invigorated and ENERGISED!!!
People who rebound find they are able to work longer, sleep better, and feel less tense and nervous.
The effect is not just psychological because the action of bouncing up and down against gravity, without trauma to the musculoskeletal system, is one of the most beneficial aerobic exercises ever developed.
Rebounding WORKS with gravity.
Imagine standing on a solid floor and bouncing in the same place for 20 minutes. This could be a phenomenal fitness workout - but you would be exhausted (even after 5 minutes because this is more strenuous than running) and the jarring impact would damage your joints and probably leave you with a very sore back and a headache.
Doing this on a rebounder however, is a COMPLETELY different story.
'Bouncing' from a Physical Aspect ...
The canvas and springs absorb 87% of the impact - and ASSIST in helping you spring back up again. You might imagine that this could be non-beneficial because you are effectively being “helped” to bounce by the springs. On the contrary. Both Albert Einstein and NASA found that the cells don’t recognise this assistance, they only recognise the “double-impact” of your weight at the lowest point of each bounce (You and your clothes weigh double at this point).
Furthermore, the G-Force on the proceeding smooth “ascend” of the bounce offers immeasurable benefits to the cells of the body (remember, you are pulling away from, and resisting one of the most powerful forces in our universe).
Then, when you are on the “top” of the bounce - your body and all your cells are momentarily weightless (there is no pull at all - your cells are in rested limbo).
Less than ½ a second later, they are experiencing DOUBLE gravity.
The result; each and every cell in your body is being gently “squeezed” 100 times a minute. This flushes toxins out - and lets nutrients in.
'Bouncing' from a Psychological Aspect ...
“Bouncing” is universally regarded as a positive thing. We “Bounce with Joy”, and healthy babies are “bouncing babies”. We bounce babies to calm them - and bounce around when we hear good news. Watch a child bouncing on a bed (or try it yourself), and you’ll see that they immediately smile or start to laugh.
• When we bounce, we cannot help but feel a sense of euphoria.
• It just feels good, especially if the surface is a smooth “bouncy” one.
• We feel happy and our bodies relax naturally.
Medical science has proven that when we feel relaxed and happy, our bodies create powerful but natural chemicals. These chemicals boost our immune system, positively affect our DNA and are capable of erasing pain and eliminating illness - from everyday ailments to dread and serious conditions. These good chemicals also stay in the system for many hours to help keep us feeling positive and happy.
Add oxygen (from deeper breathing while bouncing) to the equation, plus the fact that you KNOW you’re doing something positive for yourself - and you’ll see that the Psychological effects alone offer benefits to make bouncing essential.
'Bouncing' from an Energetic Aspect ...
When an object moves within a magnetic field - it generates electricity.
Dr. C Samuel West discovered that by jumping on a trampoline in the Earths magnetic field, your body generates bioelectricity (internal body electricity).
• Your body therefore becomes electrically energised.
• Every part of the body uses bio-electricity to function - and the cells of the body produce this electricity.
If this function is compromised due to cellular damage, oxygen deficiency, or toxification - the body’s energy potential wanes. Rebounding is like jump-starting the cellular batteries - which gives energy (life) back to all parts of the body.
From a “mental energy” point of view, the brain is very much part of this Bio-electricity process - and when the brain is energised, it has a far greater potential for thinking clearly, solving problems and being creative.