I use a rebounder and am trying to convience my sisters to do so as well. One of my sisters has a large one for the kids and is spreading the word that her 7 year old daughter is developing hugh thighs from using it. Has anyone seen that effect or is she missguided
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Excellent cardio, but hugh thighs, she may be a little misdirected The Rebounder is a cardio thing, and here are some of the benefits:
Rebounding Exercise - Getting a Jump on Great Health and Flexibility
by Jutta Tobkin
What is rebounding?
Rebound Exercise is the therapeutic movement on the mini-trampoline. Because it moves all parts of the body at once we can also call it a cellular exercise. Now, this my be a completely new concept for many of us. When we think about the bodily functions, we know that the heart is the pump for the blood, but the lymphatic system (white blood system) does not have a pump. It is only moved by physical activities. And rebounding is the perfect activity, because it gets everything moving at once. As a cellular exercise rebounding not only gets the juices flowing, but it also helps to remove toxins and then deliver and absorb nutrients at the cellular level where it can be converted into energy.
As an exercise it is superior to any other because it not only uses gravity but also two other forces, acceleration and deceleration. At the top of the bounce you experience weightlessness, and at the bottom your weight doubles pulling you into the center of the rebounder.
As a therapy it is as beneficial as massage or reflexology, since the whole body is involved, it is truly a cellular exercise.
Main Benefits of rebounding
a) CELLULAR EXERCISE STRENGTHENS every cell. Because of the extra forces of acceleration and deceleration your weight doubles at the bottom of the bounce or from a time point of view, an hours worth of regular exercise can be done on the rebounder in a half hour. Overall it is 68% more efficient than regular exercise.
Albert Einstein made the discovery in 1911 that the body doesn't know the difference of the forces, it only recognizes the double impact. Because of the longer springs, every move is easier and more gentle on the knees and ankles.
b) DETOXIFICATION EFFECTS of rebounding. Rebound Exercise circulates the lymphatic fluids and cleanses the lymph system. It works with and against the gravitation pressure. It also increases the white blood count, thus strengthens the immune system. One most important aspect is the return of the trapped blood proteins.
Requirements of effective exercise
Rebound Exercise fulfills all four requirements of effective exercise:
Â· Aerobic capability
Strength training is not only for body builders. Muscles need to be kept in working order. As a resistance exercise it helps to keep the muscle flexible and strong and also strengthens the bones. Healthy stress like exercise on both is good since they were designed to be used. By using all muscles and stressing the bones daily, we can improve everything from physical appearance to athletic power and metabolic function. For individuals interested in weight loss, this aspect of exercise increases metabolism and tones and slims the body. Without some kind of strength training it is otherwise impossible to stay slim and trim into old age. Muscles burn more calories than fat. Strength training not only helps with weight loss. It also increases endorphins which are warding off depression, anxiety and stress. It's exhilarating to jump up and experience weightlessness for a split second and then come down with an extra G-force. Anytime you jump higher you increase the G-force. For the benefit of oxygen absorption, 4 G is the most efficient. An experiment where athletes were able to develop as high as 8 G's showed, that the maximum oxygen absorption was measured at 4 G. (Our body weight measures 1 G.)
In this sense strength training is advantages against aging. An increased metabolism keeps energy levels and vitality high. Increased blood flow keeps the skin and hair healthy. Strength training also increases bone mineral density and has been shown to improve balance, thus protecting against falls.
The bottom line is that strength training helps provide the cells with the essentials of life: oxygen and nutrients.
Advantages of aerobic effect
The greatest benefits of more vigorous exercise is the increase of oxygen. Increased oxygen helps us burn more calories, destroys toxins, gets rid of bacteria and fungus and stimulates cardiovascular health. Why is breathing so important? Oxygen is essential to many chemical processes in the body. The absence of oxygen breads disease. Breathing carries the oxygen into the cells and takes carbon dioxide out of the body. With the carbon dioxide other toxins are taken out of the body and fat is removed. This is important to understand when on desires weight loss. With rebound exercise we can combine these two important aspects: strengthening and aerobic.
Because of the rebound effect this exercise is not only 68% more efficient but also provides 87% shock-less bouncing to the knees and ankles. The health bounce is perfect for warming up and relaxing the body. Everybody can do the health bounce and stretch and loosen the muscles and every cell. By tucking in the stomach we can realign the internal organs and lift them back into place.
Again, endurance is not only important for the athlete alone. Every individual wants to feel vital and not experience an afternoon droop or have to go to bed with the sun. We want to have enough energy to last us through the day to have muscle strength and endurance for whatever task we choose. That is muscular endurance. There is also metabolic endurance. We need enough good food and fuel to keep the body going from a nutritional point of view.
One would think that any exercise makes you tired. Rebound exercise works at the cellular level. The mitochondria (which is the power plant or furnace of the cell that produces energy or ATP - adenosine triphosphate) transforms glucose and oxygen into energy. The mitochondria divides itself and multiplies according to demand. During exercise the mitochondria creates many more mitochondria. When the body returns to it's resting state, the energy production goes back to normal, as do the number of mitochondria. If we can supply the body with good food (glucose) and enough oxygen (air) in a consistent way, then the body knows how to give us the energy we need for a whole day and beyond. Just as we eat three meals a day, we need regular workouts. When we can accomplish this kind of consistency we feel more alert, have fewer muscle aches and pains, and do more in a day without tiring.
Other benefits of rebounding
Â· Increases oxygen delivery and blood flow.
Â· Promotes Mind-Body Unity - better learning, intuition, balance of two hemispheres of the brain.
Â· Creates homeostasis which is the general balance of all systems of the body. Sickness represents blockages in the body. Rebound Exercise can help to remove the blockages, return blood flow and circulation back into the diseased parts.
Who can do it?
Anybody can do this exercise. Young and old, even the sick. In fact, it is good to health bounce and get back your strength. The shock absorbing springs allow 87% shock-free movement to your knees and ankles.
Where can you do it?
Any place where you can fit the dimension of 40 inches and have enough head room to bounce. It is perfect for home-bound people and many home-based business owners are using it. Especially if you work on the computer a lot or don't have much time. You can always spare 10-20 minutes. On the west and east coast it is becoming popular to have a whole gym set up with rebounders and have 10-15 people jump and doing routines together.
When and how long?
The more and the longer you do it the better. 5 minutes is better than 3 or 30 better than 10. You have to find your own routine and do it every day or at least 3-4 times a week.
I do my routines for 30 minutes in the morning every day. And often I do it again when I come home from work and sometimes before going to bed. The benefit for that is that you can relax before going to sleep and you'll sleep better. I would not suggest a really straineus workout, just some gentle bounces and meditation.
You need a quality rebounder
Rebounding on a Soft-Bounce rebounder reduces shock by over 90%. You will find several quality rebounders below that give a more gentle bounce.
Various movements on the rebounder
Â· relieves tension, relaxes
Â· rehabilitates after bed rest
Â· stabilizes vestibular (inner ear)
Â· stimulates the nerves in the joints, ligaments, and muscles.
Â· creates balance between mind and body, slows the brain waves to alpha level which is the level where we connect with the inner world, learn better and can relax
Â· improves vision
This move bounces you gently without leaving the mat. Just the up and down movement starts the flow of the lymphatic. 2 minutes will increase the lymph flow up to 14 times.
The body weights 1 G at resting point. The higher you jump you increase the G force where at 4 G you access the maximum oxygen absorption.
For this bounce you want to spread you legs shoulder-wide and move up and down leaving the mat. For more fun you can kick your legs up and forward. By leaving the mat, even your feet get the benefit of massage when you touch the mat again. That stimulates all the reflex point on the bottom of the feet. You can try to land on your toes and roll the foot down toward the heels. That is added stimulation to the internal organ.
Â· kick legs
Â· curling legs
Â· cris-cross legs and arms
Â· jumping jacks, etc.
The important thing is to have fun. We don't have to overdo it. To avoid getting bored, do a variety of bounces. Lifting the arms above the heart will increase the heart rate and the oxygen flow.
For this bounce you want to get your heart rate up. By moving vigorously on the rebounder, this can be accomplished and should be kept up for 20 minutes to get the most benefits. By adding the deep diaphragmatic breathing it can be accomplished with any move.
The buddy bounce is for invalids who can't jump for themselves. You can have them sit on a chair and bounce their legs. Or they sit on the rebounder and you bounce for them. The same can be done for babies or animals.
The V-bounce can strengthen legs and the abdominal muscles. Sitting on the rebounder and bouncing yourself can be beneficial for anyone
Excellent cardio, but hugh thighs, she may be a litle misdirected. The Rebounder is a cardio thing, and here are some of the benefits:
Rebounding stimulates the lymphatic system
Types of Bounces
Ã* Health bounce 30 seconds
Ã* Strength bounce (leaving mat)1 minute
Ã* Aerobic bounces
o Jog, twist, shuffle, sprint, dance
Ã* Sitting Bounces
o Leg lifts abdominal, buddy
When using weights, the effect again is 3 times = 3 lb wts = 9 lb
7 minute fitness
Ã* Health bounce 30 seconds
Ã* Strength bounce 1 minute
Ã* Fast spring 1 minute
Ã* Health bounce 1 minute
Ã* 3.5 minutes total (need to do at least 13 minutes to begin burning fat)
Ã* Do first thing in the a.m and repeat in the p.m.
Rebound exercise strengthens
Ã* Veins and arteries
Ã* Bones internal organs, muscles, tendons, and tissues
Ã* Eyes and ears
Ã* Fat cells Â– all of the body
I have big thighs to begin with, so I can't tell you. I do know that as a cheerleader (ummm soommmmme years ago) we used the trampoline religiuosly and nobody had huge thighs.
I love my urban rebounder and when I was using it religiously my thighs were getting smaller.
Great. I dont mind my own thighs getting a little bigger but I am acting as the spiritual food and health leader to the family and I would love to persuade them all to get a rebounder. I shall advise it and debunk the myth
Has anyone here ever had the opportunity to compare the Urban Rebounder with Jason Vale's Pro-Bounce rebounder? Both of them offer tapered springs. Without seeing them both close-up, it's difficult to choose between the two. Any insight appreciated!
I want a Rebound-Air!!!! I've been wanting one for awhile, but haven't splurged. Think I'm going to cave. Up until last year I couldn't buy one as the house we were living in had too low of ceilings. Now with our new home....ceilings are much higher so I won't bonk my head!
I got the urban rebounder and I have had no trouble with it when I use it It is easy on the bod and I believe it is comparbale to any other. It has great spring control and the cost isn't bad either. I bought all the training videos and the few times I used it, I felt real good! Now, tomorrow I will use it, oh the cost was great too!!!!
I have a question about the rebounders, and I apologize to sport if you feel I'm hijacking your thread. Does anyone using a rebounder have bad knees? I'm always on the hunt for ways to get my best friend on the healthy path. He recently found out the cartiledge in his knees is basically disintigrating and finds it difficult to walk. This is another excuse to not exercise but no one needs it more. I'm saving up for a chi machine for him but would love it if he could get some cardio.
I know the ads say it doesn't jar the body but I'd love some first hand testimonials.
Interesting post, Christa - I, too, have bad knees and I am seriously contemplating buying a rebounder precisely because, as you rightly note, the worst thing one can do is give up all aerobic and weight-bearing exercise, since this will only serve to make matters worse ( I wish I'd known this when I stopped riding my bike 8yrs ago, due to kneee pain, and avoided finding a sutiable alternative).
I'm now taking the approach of seeking low-impact weight-bearing aerobic exercise, rather than anything high-impact, overly-strenuous (such as riding up hills etc.) or avoding exercising my knees altogether. If your friend does nothing to exercise his knees, they will degenerate anyway.
Obviously, you have not told us why your friend has ended up with damaged cartilage - mine was due to overly-strenuous, and excessive, bike-riding, along with poor dietary choices (too many to list here). I'm now following a mostly-raw diet, with high levels of calcium and silicon-rich leafy greens, good (but sensible) quantities of seaweed, some glucosamine and MSM supplementation, and, as I said, I'm also exploring ways of carefully exercising my knees to encourage my body to allocate nutrients to them for rebuilding purposes. Finding suitable exercise which will not cause further damage, yet will prove strenuous enough to warrant my body allocating nutrient resources to them, is a fine line to tread. Having tried stair-steppers/cross-trainers etc. and only added to my pain, I am keen to see what rebounding can offer my tired knees. It's obviously no magic, but I am hopeful that it'll be an ideal balance (in addition to my Yoga).
Arky, thanks for sharing your experience so far. My friend hasn't done any measurable exercise in over ten years. Before that, like you, he enjoyed long distance cycling until he couldnt do that any more. The final straw was walking down a sidewalk at night and his foot slipped into a depression about six inches deep. He heard a crack. His md diagnosed it but I don't remember the name. His diet is very poor. He will not eat vegetables but I'm trying to talk him into drinking minerals, at least. He has refused glucosamine and MSM supps because he doesn't think they would help. Have you noticed any difference since taking them?
I'm sorry to say that I ran the idea of rebounding by him last night and he thinks it's a "trend for old ladies." Until I can show him that this is a legitimate exercise with appreciable benefits I don't think he would use one even if I purchased it. But I always have hope that the bulb will come on one day!! He does pay attention to first hand experience, so I'm hoping someone will respond.
If anyone with poor joints or arthritis has used a rebounder I really would appreciate hearing about your experience. If you found it too strenuous that's okay, interested in all opinions.
I have bad knees and it works for me well ;)
As well as for me. I actually have a problem where my right knee cap is detoriating away and is about 1/2 the size of my left one...I go through spells where it hurts badly. The rebounder did not put any hurt on my knees.
Thank you ladies! I've brought it up once more since you posted and he seems more open to the idea knowing that you two have had a positive experience with the rebounder. I think the biggest barrier at this point is he said he would feel silly. Naturally I told him that's what curtains are for. Mommax4, do you also use the Urban Rebounder?
Would anyone using the rebounders recommend getting the dvds or is it easy to find workouts elsewhere [cheaper/ online/ books]?
I use a Needak. Head on over to their site where they compare their model to models made with inferior parts. I was debating between that and the Urban Rebounder and decided on the Needak after reading the comparisons. Then I went over to ebay and found an independant distributor who sells them for way less than Needak, and even includes a work-out video. And it gets drop shipped directly from Needak, warranteed and everything.
I've been using it every morning and I feel invigorated and have absolutely no pain afterwards. For those with knee and joint problems, you can simply do the health bounce, which is a very light bounce, and you still receive tremendous health benefits. The unit also came with a video about the immune system which explains what goes on inside your body when you rebound, and all the health benefits.
Hope that helps.
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