Recent Update: Since writing this post, I found a great website, which includes a good deal of information about rebounding and related products. I am sharing it here: http://www.hoptrampoline.com/
The word ‘aerobics’ came about
when the gym instructors got together and said:
If we’re going to charge $10 an hour,
we can’t call it Jumping up and down.— Rita Rudner, American comedian and actress
Of all the people who have visited a Garage Sale or a Second-Hand Shop in the last decade, I doubt there is one who has not stumbled across one of those small trampoline ‘things’ – otherwise known as a rebounder. I have seen them at the curb for garbage pick-up or near backyard planters gathering rust. I imagine that many people buy them for their children or figure maybe jogging on them would save their aging joints. On at least one occasion I heard someone say “wouldn’t get me on that ‘thing’ – I hear tramps are really dangerous.” You too may be thinking something similar, or that perhaps this may have some advantages for younger folks – but not at your age.
Like everyone, I can quite easily find the benefits of what I like to do or the disadvantages of what I don’t like. Some people will never want to get on that ‘thing.’ But you may be surprised to learn some of the reasons it has been around so long. If you prefer only the bottom line, I could stop here and say ‘try it…..you’ll like it.’
Now for full disclosure, I used to own a rebounder, until I moved last year. Loved it. When I first purchased it, I wondered ‘why do so many people have these things? Just to bounce on a bit?’ It didn’t seem as helpful as walking or using the cardio glide (which I did a lot at the time). In regard to internal connective tissues and joints I figured it was better than running, but I have always figured out a way to avoid running. Still when I first got it I thought maybe it seemed like a childish thing to do. I bought it before I read any of the reference books or research – or before I actually used it and felt what it was like after only a few minutes.
I want another one. I haven’t gotten around to it yet, in part because moving (at any age) is traumatic and nothing ever fits as you hoped. It remains on my current wish-list until I figure out WHERE in the house I will put it (although if I ‘spring’ for a foldable one it will not be so big a predicament). I know many people use them outside, but I personally don’t like having it exposed to the elements. So the bottom line is to say I don’t have one RIGHT NOW. But let me tell you why I want another one.
Benefits
The details and benefits of this activity are clearly explained by Albert Carter (sometimes named as the father of rebounding) in his book entitled The New Miracles of Rebound Exercise, although there are many helpful books out there on the subject. [See the Dakota Group for some.] And an article by Dr. Morton Walker in the Townsend Letter for Doctors entitled Jump your Way to Health & Fitness also outlines benefits as viewed by another well-known expert in the field. While perhaps unfairly simplified, the concept behind the benefits of rebound exercise has to do with the action of acceleration and deceleration. These two actions combined with constant gravity create increased G-force (gravity force) felt by all your cells (not as specific – or limited – as some sports). According to the research and writing, this oscillation of forces increases cell diffusion – think ‘flow’ – in our bodies (water, oxygen, nutrients, hormones, enzymes and later wastes) by at least three fold.
If you read any of the books linked to above, or search on line, you will discover long lists of benefits that rebounders claim. Most of them ARE researched and have evidence to for the new post.
Aging with Pizzazz – Never too old to start
Can you start rebounding today? Well no. That is if you are like me and don’t yet have a rebounder. But after that you don’t need much and it is a go. I will say a bit about the products themselves below, but in this part we are considering how YOU start.
The #1 rule for starting out (even from the experts) is START SLOW AND GENTLE. I will mention a couple contraindications in a section below, but really, there aren’t many. And while I am giving directions here understand that I COULD just say “step on it gently and with two feet on the mat bounce up and down a few minutes.” In reality, that alone can be a big deal to health conditioning. But here are some more directions.
1. Step onto the mat carefully. NEVER jump up on it or off of it. DO NOT lift your feet at first, instead establish your balance. Then just do the gentle bounce by bending your knees, which some call the ‘healthy bounce.’ If you are too nervous to stand on it, no worries, just sit. YES, sit. And then bounce; you will still get benefit until you feel more confident. [The gentle Healthy Bounce — or sitting bounce for the nervous, older or infirmed person — also gives the internal connective tissues of organs time to strengthen.] I find sitting a bit harder than standing – at least more difficult to maintain the bounce, so it is not ‘easy-breezy.’ If you are really still feeling unsteady after a couple weeks consider the attachable stabilizing bar. It might make it more fun as well.
2. Don’t wear tight clothes.
3. To Barefoot or NOT – that seems controversial. Some experts and users suggest bare feet to avoid slippage; others say wear sneakers (gym shoes) to have more support. Some people use ‘sticky socks’ that are sold near yoga supplies – or can simply be inexpensive slipper socks with anti-slip bottoms. While I personally like barefoot or sticky socks, I admit that sometimes it does feel more supportive to have shoes on. So, guess what the answer is? Do what feels best for you.
4. Don’t rebound right after eating. You will feel miserable. Treat it like swimming in the ‘old days’ – wait an hour before you go in.
5. Keep time. If you don’t already have some fancy new gadget that you wear or attach for tracking things like time, keep a cooking or egg timer near your rebounder to count for you. It will keep you from either overdoing it or from cheating by shaving off minutes here and there when you would be fine to continue on.
6. Adults MIGHT start with as many as 5 minutes a day until their fitness improves, but I suggest 2 minutes 2/day. If YOU consider yourself a ‘senior’ definitely start with the two x two, and wait 30 minutes in-between the two sessions.
7. Finding your threshold is important. Al Carter (rebounding father) says everyone should start slow, even if they are experienced exercisers. Actually, those feeling at peak fit are most likely to overdo. The body always needs to adjust to a new activity and this one may seem so low impact as to fool those who become very ‘gung-ho.’
[Here is Al Carter’s formula from the New Miracles of Rebound Exercise: start out with 3 ‘workouts’ a day 2 minutes in the morning and 3 in the afternoon and evening. He suggests this for 5 weeks and then works you up from that total of 8 minutes a day to 34 minutes in 3 workouts of 12-10-12. This is suggested for 5 days a week. Personally, I probably wouldn’t find the time to do that much (maybe, maybe not), but I wanted to give you the official advise.]
8. Find your own goals of time and movement. (#7 above may not be for you.) Do try to work up to rebounding several times a week. My personal goal was 2-3 days of 15 minutes — splitting it into three segments of 5-minutes. As both Mr. Carter and other experts advise, splitting your time is also a lot more fun and just as helpful. If your rebounder isn’t at a gym (thus easy to get to) I highly suggest this splitting approach. It is amazing what you can accomplish in those 2-5 minutes stolen here and there. When you are tempted to have another cup of coffee or a nap, you might try this first.
Every day is not too much – if you are willing. There are plenty of people who supplement this workout by extended periods, like 20 minutes and the addition of hand weights and special actions while on the mat. It is more of a workout than the gentle suggestions above and perhaps more beneficial, but still it is not necessary to gain a lot from this activity. When you get comfortable, you will find that moving your arms or even doing jumping jacks and such are easy for you. I often did the ‘swish skier’ and little marching games, facing in all four directions.
9. You don’t need an intense workout like that presented in the Urban Rebounding programs (except maybe the one for seniors) but you can instantly modify these and any others in ways you like. The big point is to like it – the music, the scenery, something that you look forward to. I think you will look forward to the feeling of slight euphoria you may experience only after a couple minutes. Walking tapes that have great music are a perfect starting point – although don’t overdo it. I used to use a ‘mixed tape’ of upbeat songs from the 60s and 70s – although now just using the word ‘tape’ probably dates me. Varied routines and movements on the rebounder can overcome boredom. There are also DVDs and numerous Youtube videos on rebounding providing new ideas for the same purpose — boredom breakers.
10 Are hand weights necessary? You already know my answer. NO. BUT there are advantages. According to one study in the Journal of Cardiopulmonary Rehabilitation (15(1):34-38, January/February 1995.) their conclusion was: “The addition of HHW exercise to rebounding substantially increases exercise intensity. Because rebounding without weights results in a relatively low intensity, the addition of HHW should be considered in the use of rebounding for cardiovascular training.” The first person to popularize weights while rebounding was Dr. Harry Snieder, an Olympic weight lifter who has trained many Olympic athletes. He suggests starting out with 1 pound weights but increasing to no more than 3 lbs. His reasoning for the limitation is that more than 3 pounds when rebounding would be too hard on the joints because of the G-force. So bottom line on hand weights is you don’t need them. If you want them start at 1 lb., but never go above 3lbs.
Products
The first rebounder I bought was one of the very ‘affordable’ (read that as ‘cheap’) ones, probably no more than $35-40. And I had it for ages. I kept thinking maybe a spring would break over the years considering all the moves, storage and abuse it went through. It got a little cut on the wrapping a few years back, but really stood up quite well. These days there are many more types, and much higher quality to choose from. So far I am not convinced that the price of the item corresponds to the results, but certainly they do have different ‘feels’. Having tried a good one once I know that it is a more inviting experience. I think it is probably fair to say that if you have joint problems or feel the effects of ‘aging’ then a better model may be more advisable and worth the money to you.
I am not in a position to recommend a particular product. However, I would STRONGLY suggest that you prepare a pro/con sheet for yourself and evaluate them on line or anywhere else you can – even calling for brochures. Several of them have information on their sites about their own products AND their competitors. Evaluate it for yourself, but I will mention a couple brands that you should look at for sure. Most of these are the ‘high’ end products and not the $40 Amazon special. Some of the well-known names are: Needak, ReboundAir, Lympholine, Cellerciser, and Bellicon.
More importantly, if worry over balance issues would keep you from exploring this activity, consider the stabilizer bar (sometimes called ‘rails’). The bars I know about adjust to different heights. When using such a bar, the idea is to simply balance yourself lightly with a finger or two – NOT to grip it for dear life.
And lastly, if space is a problem some of the models fold either in half or less. One is call the ‘Quarter-fold rebounder’ but I am not certain that it truly folds in quarters.
Many of the higher end products come with carrying bags, DVDs, books etc.
Contraindications
As always and with all physical activity, you are directed to seek medical approval or advice before starting. HOPEFULLY the physician will know what he/she is talking about in regard to your situation and this activity. It is not always the case, but that doesn’t always stop them from giving you their opinion. Evaluate the recommendations you are given, especially if they are given without much consideration.
According to the Chartered Society of Physiotherapy (CSP) Rebound Therapy is safe to use with patients who have a wide range of physical and learning disabilities. Further they state that there are very few people for which the activity is not suitable (Smith and Cook, 2007).
Still there are a couple of STRICT CONTRAINDICATIONS. Regard these warnings and restrict your use if these apply to you:
- Detached retina
- Pregnancy
- Prolapsed Organ
- Atlantoaxial instability (if you have it you know it, but it means the relationship of vertebral bodies C1 & C2. Not a ‘subluxation’ that your chiropractor may treat, but true instability.)
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Some of the general population warnings you may read are like those that come with household appliances in which, when reading, you ask yourself ‘what idiot would do THAT.’ OK, so I won’t use the hairdryer while standing in the bathtub; I won’t turn on the cooking butane torch while having it pointed at my face and I won’t do silly acrobatics on the rebounder. Perhaps I will write more about this in a later post, but for now I will say the obvious.
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- Read and Follow all the directions for use.
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- If you feel faint, dizzy or strange in any way, stop use immediately. Don’t use when tired or under the influence of alcohol or drugs.
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- Don’t allow any immature antics or ‘horseplay’ on the mat or 2 people on mat simultaneously.
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- Don’t do jumps off the mat (or onto it) or land incorrectly on it. Don’t do acrobatics.
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- Don’t use if mat is wet or there are any broken or worn parts.
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- Start slow. When in doubt – stop.
- Follow pointers in the ‘Never Too Old to Start’ section above.
A well-dressed business man is walking down the street
when he sees a man jumping up and down on a manhole cover yelling “86, 86, 86” over and over.
Worried about the poor chap, he asks the man,
“Excuse me, but why are you jumping up and down on this manhole cover and yelling ’86, 86, 86 ?”
The man quietly whispers, “Well, I can’t tell you that, but if you really want to know, I can let you go under there and find out.
The Business man thinks for a moment,
then his curiosity gets the better of him,
and he carefully steps into the manhole calling up, “Okay.”
The man puts the manhole cover back and
starts jumping up and down on it yelling “87, 87, 87″…
Bounce on! 88…88…88.
Watch for next post on Rebounding Benefits
and whether it is right for you.
