Rebounding: The Trampoline Exercise

Remember the joy of bouncing on a trampoline as a kid? Well, that childhood fun is back in a big way, but this time it’s all about fitness. Rebounding, a low-impact exercise that involves jumping on a small trampoline, has become rather popular as of late thanks to its many health advantages. It’s an easy and enjoyable approach to working out that may be just the thing to help you stick to a fitness regimen.

The history of rebounding

Though it may seem like a modern fad, rebounding has a shockingly rich background. It all started in the 1930s with the efforts of Ed Russell, the builder of the first mini trampoline, who bestowed his prototype and ideas upon Victor Green. It wasn’t until the 1970s, though, that Green patented the invention, and soon after, numerous manufacturers were churning out mini trampolines for personal use. One major advocate for them was Albert Carter, a professional gymnast interested in the health advantages of rebounding after training his children with the exercise and seeing their fitness improve immensely. Following intense research, he published his results in two books, the second of which became a bestseller in 1979. And just a year later, NASA verified his assertions with a study demonstrating how rebounding helped astronauts fight muscle atrophy and bone loss after a space mission.

All this spawned an intense craze for rebounding in the early 1980s—but, alas, it didn’t last for long. By 1984, the interest had all but faded thanks largely to the poor quality of the products being sold. But it has found a new resurgence in recent years, perhaps partly spurred by people looking for at-home fitness solutions during the pandemic lockdowns. Jump on the bandwagon, and experience for yourself the proven major health advantages.

Benefits

Rebounding can provide a broad spectrum of upsides for people of varying fitness levels and ages. As a low-impact exercise, it’s gentle on the joints while also being a great cardiovascular activity, meaning it raises your heart rate and boosts blood flow. This can, in turn, strengthen your heart overall, help oxygen and nutrients get to your cells, and lower your risk of heart disease. And as the NASA study found, it is very effective at increasing bone density, reducing the risk of osteoporosis, and stopping muscular waste. In fact, since you have to constantly engage your legs and core, you can easily build muscle simply through basic jumping.

Additionally, performing this exercise can stimulate your lymphatic system by flushing toxins and other waste products. Just as important, working to maintain equilibrium as you bounce can enhance your balance, coordination, and proprioception—your sense of where your body is in space. Such improvements may be especially valuable for older adults and others at greater risk of falling. (Just make sure to consult with your doctor beforehand and stick to smaller movements, and consider using a handlebar for stability.)

On top of the physical benefits, rebounding also offers many mental health advantages. It is a great approach to lowering stress and raising your spirit thanks to the endorphins, the body’s natural mood boosters, that can be released with the rhythmic bouncing motion. After a few minutes on the trampoline, you may find your anxiety lessening, leading to greater relaxation in the hours that follow. And between that and expending energy, you may enhance your quality of sleep as well.

Getting started

If you want to get the most out of rebounding, aim to include it in your regular workouts. It can be used for a solo exercise session or for a warm-up before or a cooldown after. The first step is getting the right equipment. When choosing a trampoline for rebounding, look for one that:

• Is big enough for you to engage in easy and free movement.
• Has a strong frame constructed of robust materials, such as steel or aluminum.
• Boasts safety elements like nonslip feet and, if desired, a handlebar.

Once you’ve got your trampoline all set up and ready to go, ease into the activity by following these tips:

• Start with ten to fifteen minutes per session, then extend the time in five-minute intervals until you reached your desired length.
• Jump with a soft bounce, progressively raising the intensity with the development of your strength and endurance.
• Listen to your body, and slow down or stop if you feel uncomfortable or in pain.

Going further

As you grow more confident with rebounding, you can ramp up your workouts by including advanced techniques such as:

• Alternating short bursts of intense rebounding with periods of rest in high-intensity interval training (HIIT).
• Combining rebounding with strength-training activities to develop muscle and raise your general fitness levels.
• Incorporating plyometric exercises like squat jumps or jumping jacks.

As a flexible and fun workout, rebounding is a great choice for any fitness goal, whether you want to increase your cardiovascular health, build muscle, or strengthen your bones. By freshening up your exercise routine with this activity, you can bounce your way to better health in the months ahead.