Why is Rebounding good exercise?
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" Undoubtedly, the finest form of exercise to promote lymphatic drainage. It not only pumps the lymph through the system most effectively; there are many other side benefits to be gained.Increase the blood circulation, the lymph flow will rise, you get a mental state of clarification, a reduction of toxins in your brain. So you think more clearly - the less weighty you feel, the more positive you will be."~Brian H. Butler, M.A. Founding Director of the Academy of Kinesiology, Surbiton, Surrey UK, Author of Breast Care Manual among many other publications
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- "Meeting the Mood for Health and Fitness into the 21st Century Starbound can be described as the 'progressive revolutionary approach' required for successful transformation.
- With well-researched information in her book Starbound and innovative concepts related to her products and services, Michele Wilburn is identified as an international market leader and authority."
What is Rebounding?
People always ask if rebounding is a good form of exercise?
https://www.healthline.com/health/exercise-fitness/rebounding#frequency
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Whatever your age, Starbound mini trampoline workouts are designed to help you to reap the numerous benefits of rebounding exercises. You look and feel better!
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Why You Should Try Rebounding and How to Get
Started
What is rebounding?
Rebounding is
a type of aerobic exercise that is performed
while jumping on a mini-trampoline. Jumps can be
fast or slow, and can be mixed with rest or
aerobic stepping.
Rebounding can help
work the muscles in the legs, increase your
endurance, and strengthen your bones, among a
number of other benefits. This type of exercise
is gaining popularity because it’s gentle on the
joints but allows you to work your
cardiovascular system without taxing the body.
Read on to learn about the benefits of
rebounding, plus safety tips and more.
Why you should try rebounding
Rebounding is a
low-impact cardiovascular exercise. It’s
generally appropriate for people of all ages,
from children to older adults.
Following
are some additional benefits of rebounding:
Works the abdominal (core), leg, buttock,
and deep back muscles.
May help improve
endurance
May stimulate the lymphatic system.
Rebounding may help your body flush out toxins,
bacteria, dead cells, and other waste products.
May help improve balance, coordination, and
overall motor skills.
Supports bone density,
bone strength, and bone formation, while
decreasing bone resorptionTrusted Source, so it
may be a good option if you have osteoporosis.
Bouncing puts small amounts of pressure on the
bones, which helps them grow stronger.
May
support pelvic floor health, according to
anecdotal reports. Bouncing works the muscles of
the deep core that help prevent urinary
incontinence and stabilize hip joints.
Safety tips
As with any exercise,
it’s a good idea to ask your doctor before you
start rebounding. While mini-trampolines do help
absorb some of the force you might experience
with traditional land exercises, like running,
this type of exercise may not be appropriate if
you’ve had previous surgeries or have other
medical concerns.
When using a
mini-trampoline:
Check to ensure that
your trampoline is in working order and on a
stable surface before each workout to reduce
risk for falls or other injury.
Move the
trampoline away from the wall or other objects,
like furniture.
Be sure to do different types
of moves on your trampoline so you don’t overuse
the same muscles each time you work out.
Consider purchasing a trampoline with a
handlebar for extra stability and balance.
If
you have small children, store your trampoline
away when not in use or otherwise be sure to
supervise children who may play on or around it.
Stop jumping immediately if you notice any
shortness of breath, pain, or other warning
signs with your health.
You may feel a bit
dizzy or lightheaded after your first few times
on a mini-trampoline. Your body may just need
some time to adjust to this new type of
movement, but you should still stop working out
if you feel faint or dizzy. If these feelings
continue for several workout, contact your
doctor.
How to get started
To try
rebounding on your own, you’ll need to purchase
a mini-trampoline for home use or join a gym
that provides them.
If you plan to
purchase one, keep in mind that there are many
different types of trampolines. Be sure to
choose an adult model that is small enough to
fit in a corner of your home. It may be helpful
to double check measurements before ordering.
What to look for in a mini-trampoline
The ideal trampoline for rebounding should
have sturdy, stable legs. The circumference
often falls somewhere between 36 and 48 inches.
It should be able to hold adult weight, at
minimum 220 to 250 pounds. You’ll likely notice
that larger trampolines can support more weight.
Quiet performance, meaning the springs don’t
make noise when you bounce, is another nice
feature.
If you’re short on space, you
may want to consider a foldable model that
easily stows away. There are also some
mini-trampolines that come with a handlebar,
which can be handy if you’re a beginner. You may
even come across a few that come with a built-in
tracker to record things like your jumps per
minute and calories burned.
Here are some
highly rated options at various price points:
Stamina Folding Trampoline
Marcy
Trampoline Cardio Trainer
Ancheer Mini
Trampoline
Stamina InTone Oval Jogger
JumpSport 220 Fitness Trampoline
What to look
for in a group fitness class
There are
rebounding classes at individual gyms across the
country and beyond. Keep in mind they may go by
the name “mini-trampoline” or “rebounding.”
Ask around to see if there are any offered
in your area. You can also find classes by
searching “rebounding classes near me” on Google
or another search engine.
You may need to
register for classes in advance since there are
likely only a set number of trampolines
available. Be sure to call ahead or, if
necessary, register online before attending a
class.
https://draxe.com/fitness/trampoline-workout/
Trampoline Workout Benefits
We all know the
benefits of exercise, but what are the benefits
of rebounding, specifically? Let’s explore.
1. Easy on the Joints
Working out on the
trampoline, or rebounding, has way less impact
on the joints, soft tissue and skeleton. Due to
how a trampoline is made, most often using
either springs or bungee bands, it absorbs much
of the impact at every bounce.
The NASA
study previously mentioned notes that there
seems to be more balance of pressure or force,
known as G-force, when on the trampoline.
Pressure is more evenly distributed at the
ankle, back and forehead when rebounding,
whereas when running, the pressure is mostly all
placed on the ankles, often causing more
frequent injury.
That means simply
switching to a trampoline workout routine can
naturally reduce joint pain and help you avoid
common running injuries.
2. Strengthens
Cells and Improves Cardiovascular Development
A trampoline workout can provide impressive
aerobic exercise benefits by strengthening the
heart. When tested, the work required to perform
trampoline exercise at equivalent levels of
effort was significantly greater while on the
trampoline than while running.
When
oxygen reaches our cells, it helps strengthen
them and provide the ability to endure more
exercise efficiently, and because the body is
able to increase oxygen uptake when rebounding,
versus some other physical activities, it’s
possible to get a much better workout.
Rebounding can increase oxygen uptake because
more oxygen can reach the cells due to the
gravity changes that occur when bouncing. In
some studies, when testing on the treadmill, the
ability to uptake more oxygen was greater when
on the trampoline. This could allow participants
to perform exercise for longer periods of time.
A study regarding the effects of daily short
bouts of trampoline exercise during eight weeks
on the pulmonary function and the maximal oxygen
uptake of children with cystic fibrosis was
reported by the International Journal of Sports
Medicine. Six girls and two boys with cystic
fibrosis, 10–13.5 years of age, participated in
a prescribed exercise program on a mini
trampoline. The training consisted of three
short rounds of trampoline exercise.
The
study showed that their maximal oxygen uptake (VO2
max) improved during the exercise period. In
addition, trampoline exercise programs are
suggested to supply other types of training to
avoid monotony in the training for many
patients. (4)
Trampoline workout
warmup - Dr. Axe
3. Improves Immune
System Function Due to Lymph Flow
Rebounding
can lead to increased lymph fluid circulation,
which helps boost the immune system by providing
a greater white blood cell activity. The
lymphatic system is part of your circulatory
system and transports a clear, colorless fluid,
called lymph, that flushes toxins from your
body. It’s believed that there is an increase in
the circulation of this fluid when the lymphatic
valves are opened during a change in
gravitational pull.
This particular
change occurs upon the moment you land on the
trampoline, thanks to gravity. Then, upon
leaving the surface, the lymphatic valves are
opened. The increased G-force g that occurs when
you land causes a surge of lymphatic drainage,
which improves circulation and, therefore, may
help detoxify your entire system. (5)
4.
Helps with Balance
Another study reported by
the U.S. National Library of Medicine cited the
effects of different types of exercise on
postural balance in elderly women. These
exercises can help prevent functional
limitations due to aging, therefore reducing the
risk of falls.
This study aimed to
evaluate the effects of three different
exercises: mini-trampoline, aquatic gymnastics
and general floor gymnastics. Seventy-four
physically independent elderly women were
randomly assigned to three intervention groups.
Each group performed physical training,
including cardiorespiratory, muscular strength
and endurance, flexibility, and sensory-motor
exercises for 12 weeks. To determine the effects
on each intervention group, postural balance
tasks were performed.
The study concluded
that there were significant improvements in the
postural balance of elderly women after 12 weeks
of training and ultimately provides further
evidence that exercise, like a trampoline
workout, that includes balance postures can
promote health in elderly women. (6)
5.
Builds Physical Strength, Muscular Development
and Proprioception for Athletes
Rebounding is
often said to improve physical strength and
muscular development as well as proprioception,
which is the ability to sense the position,
location, orientation and movement of the body
and its parts.
Cornell Hospital for
Special Surgery cited a study in which five
healthy subjects had their proprioception
measured by doing a single-leg stand with eyes
closed before and after two months of training
for 20 minutes, three times per week, using
rebounding. The results showed that the time
that the subjects could stand on a single leg
increased by several seconds. This is most
important to athletes to help prevent injuries —
as well as decreasing the falls in the elderly,
which can lead to complicated issues such as hip
fractures. (7)
How to Choose a Good
Rebounder
Because many injuries can occur
while on a trampoline, it’s critical that you
don’t go the cheaper route because cheaper
trampolines tend to break or malfunction,
causing injury. They also can lack the support
needed to be effective.
It’s important
that your rebounder has at least 32 springs that
taper at the end. This provides the proper
flexibility and a more even bounce. Steel
construction lasts longer, too.
Some
models offer support bars, which may be useful,
especially for beginners or the elderly.
Recommended trampolines:
Bellicon
Urban Rebounder
Cellerciser
Trampoline
Workout: How to Start Using Your Rebounder
Rebounders, or mini trampolines, can be used
almost anywhere indoors or outdoors. Remember to
start slow with small jumps, and make sure you
get used to the equipment before you increase to
bigger jumps. A trampoline workout is one idea
for burst training at home. You can include some
traditional exercise such as jumping jacks to
get you started.
Rebounding is a great
low-impact exercise that’s fun and different. In
just 15—20 minutes a day, you can burn calories,
gain muscle strength and enhance your balance
while improving your immune system — and helping
turn on the afterburn effect.
Trampoline
or Rebounding Workout
Time: 20–45 minutes,
depending on number of sets performed
Warmup:
Basic Trampoline Bounce
The basic bounce can tone your quads, glutes and
calf muscles.
Stand on the mini
trampoline with your feet shoulder width apart.
Relax your arms and shoulders but with a slight
bend at the elbow.
Lightly bounce up and down
while keeping a slight bend in the knees. Your
feet should come just a few inches off the
trampoline.
Repeat 20–30 times.
Rest for
15 seconds and repeat 2 more times for a total
of 3 rounds.
Main Set:
Jumping Jacks
A classic, this gets your heart rate up
while engaging the inner and outer thighs.
Standing with feet together, jump out while
extending arms out, up and overhead; then return
to the starting position and repeat.
Perform
30–45 jumping jacks.
Planks
This plank
exercise variation works your entire core.
Start in plank position with your forearms
in the middle of the trampoline and your feet on
the floor (unless your trampoline is large
enough for your entire body).
Hold the plank
position for 20–30 seconds. Release for 10
seconds and repeat 3–4 times.
Trampoline workout routine - Dr. Axe
High Knees
This is a great exercise hack
that gets your heart rate moving while working
your core muscles.
Stand with feet hip
distance apart.
Raise your right knee, return
to start, then raise your left knee.
Once you
feel comfortable, begin doing it as if you are
running in place.
Repeat 20 times (one on
each side counts as one full rep).
Planks to
Pushups Advance Move
This exercise works
your entire core and provides some upper body
strength in the arms and chest.
Keeping
abs fully engaged, start in plank position with
your forearms in the middle of the trampoline
and your feet on the floor (unless your
trampoline is large enough for your entire
body).
Transition to your hands one arm at a
time, then do a pushup and return to your
forearms for another plank.
Make sure that
your abs are engaged the entire time.
Do this
exercise for 6–10 reps.
Trampoline Squats
Wondering how to strengthen your core? Well,
this exercise requires you to engage your core
muscles. It strengthens glutes and quads as well
as your core if properly engaged.
Stand
on the mini trampoline with your feet shoulder
width apart and arms at your sides.
Jump up
and land in a squat position with your knees
bent, butt back and thighs parallel to the
ground like sitting down in a chair. It may be
helpful to place your arms straight out in front
of you for balance.
Return to the starting
position and repeat 15–20 times. At first, you
may want to take it slow. Once you have mastered
the exercise, you can begin to do it a bit
faster with continuous movement similar to a
jump squat that you would do on the ground.
Repeat the entire set 3–4 times or as best as
possible.
Risks of a Trampoline Workout
It’s extremely important that children are
always supervised when on a trampoline of any
sort. The condition and quality of trampolines
are critical in preventing injuries.
Because there are holes between the coils and
the main surface, it’s easy for young children
to get trapped. Never leave a trampoline
unattended when children are present. Also,
always stay in the center of the trampoline to
avoid being tossed off it, which could induce
injury by falling.
It’s best to consult
your physician before performing any new
exercise, including a trampoline exercise,
especially if you have any illness or physical
condition.
Read Next: Relieve Pain and
Improve Spine Health with Rolfing
Rebounding: Science Behind the 7 Major
Health Benefits of Rebound Exercise
DATE
Updated December 27, 2019
READ TIME
13
Minutes
Rebounding is not just something that
Wilt Chamberlain did better than any other
basketball player. Health and wellness advocates
recommend a different kind of rebounding — one
that improves the immune system and lymphatic
health.
For your health, rebounding
involves jumping on a mini-trampoline; this
increases both blood and lymph circulation. The
body contains 5-6 quarts of blood, which is
circulated by the heart. But without the
lymphatic system, the body cannot effectively
eliminate toxins. The lymphatic system is a
major dumping ground for toxins and waste
products. Exercising on a rebounder promotes the
flow of lymph, thereby flushing the toxins.
All forms of exercise work on the principle
of opposing gravity, according to Albert Carter,
investigative journalist, professional
trampolinist, and the world’s foremost authority
on rebound exercise. “Gravity starts pulling on
us before we are born and continues to pull on
us until we die,” he said. “We do have the fight
of physical exertion — opposing gravity — and
most of us have the idea that when we are
opposing gravity, that ‘we’ are the only part of
the body that is opposing gravity, but every
part of the body, regardless of where it is, has
to cope with or adjust to the gravitational pull
of the earth.
“What most people don’t
realize is, all of the cells of the body,
regardless of where they are, have to do the
same thing. For example, the lymphocytes, the
t-cells, have the responsibility of keeping us
healthy but they have to do it in regards to the
gravitational pull of the earth.
“Rebound
exercises utilizes the forces of gravity, as
well as the forces of acceleration and
deceleration,” Carter said. “When you land on a
rebounder, every cell in the body has to adjust
to the increased deceleration. When the springs
take over and push the body up into the air,
then the body has to adjust to a weightless
condition for only a moment at a time. But that
weightless condition is throughout the entire
body regardless of where the cells are.
“We’ve found that the best exercise is rebound
exercise, which allows the more than 100
trillion cells of the body to adjust to an
environment that it is not used to, which is
deceleration at the bottom of the bounce.”
Rebounding and the Immune System
?
Did
You Know
There are lymph channels throughout
the entire body. You have three times as much
lymph fluid in the body as you do blood, and
that lymph fluid has to circulate from the
bottom of the feet to the top of the head.
According to Carter, one of the most amazing
benefits of rebound exercise is how it improves
lymphatic circulation, thereby strengthening the
immune system and making it more effective.
“There are lymph channels throughout the
entire body,” he said. “You have three times as
much lymph fluid in the body as you do blood.
Lymph fluid has to circulate from the bottom of
the feet to the top of the head, but it’s not
connected up to the heart.
“The way the
lymphatic system works is the lymphocytes, the
white blood cells, are moved through the body
via one-way valves. You’ve got these valves from
the bottom of the feet upwards throughout the
entire body – and the valves all point upwards.
So when you move the body around, the lymph
fluid is always moving in one direction, that is
up towards the neck.
“At the top of the
chest you have the lymph valves that allow the
lymph fluid to flow into the bloodstream, or
back into the lymphatic system where it
circulates back down into the body. By
activating the one-way valves of the lymphatic
system, you cause an increase in lymph
circulation by 10 times of what the lymphatic
system is able to circulate when you are sitting
around doing nothing. So when you bounce on
rebounder, or jump on the floor, or use a jump
rope, the one-way valves open and close about
100 times a minute, circulating the lymph fluid,
removing toxins and getting the white blood
cells to areas of the body they need to be.”
The immune system is both our civil defense
and our janitor, according to Carter. “It clears
the body of waste and toxins,” he said.” Our
white blood cells are the janitors of the human
body.”
Rebounder Exercises for Lymphatic
System
You can get all aerobic exercise you
need on a rebounder, and get all the lymphatic
circulation you need on a rebounder, without the
shock and trauma of hitting a hard surface.
~
Albert Carter
“We now understand that one
of the most important things we can do for our
health and our immune system is to move
rapidly,” Carter said. “Jogging is a good form
of lymphatic circulation. People are healthier
when they jog. The problem with jogging is it is
also traumatic to parts of the body such as
ankles, knees, back, and legs. This is where
rebound exercise comes in. You can get all
aerobic exercise you need on a rebounder, and
get all the lymphatic circulation you need on a
rebounder, without the shock and trauma of
hitting a hard surface.
“When we are
sitting and doing nothing, the only thing
causing any lymphatic circulation is the chest
breathing in and out.”
Additional
Health Benefits of Rebounding
Poor lymph flow
is common in sedentary people; this is one
reason why less active individuals are more
susceptible to illness. Sedentary people who
have poor diets or choose to live on junk food
are often unwell because the body sends all the
toxins and waste to the lymphatic system. The
lymph flow is poor due to a lack of exercise, so
toxins accumulate in the body.
Additional
benefits of rebounding include:
Increased
lymphocyte activity (2)
Physically
strengthens muscular system (3)
Easy on
joints (6)
Helps improve balance (4)
Strengthens cells (5)
Improves cardiovascular
function (5)
Helps improve the effects of
other exercise- one study found that those who
rebounded for 30 seconds between weight lifting
sets saw 25 percent more improvement after 12
weeks than those who did not.
Builds physical
strength, muscular development and
proprioception for athletes (7)
Natural News
reports bouncing on a rebounder for two minutes
every hour is good therapy for preventing or
treating cancer. One hour after rebounding,
white blood cell count normalizes. Rebounding
every hour will keep your immune system in
optimum running condition, as rebounding will
flush the lymphatic system.
The
History of the Trampoline
According to
Olympic.org, George Nissen and Larry Griswold
built the first trampoline around 1934 at the
University of Iowa. It was originally used to
train tumblers and astronauts and as a training
tool to develop and hone acrobatic skills for
other sports including diving, gymnastics and
freestyle skiing.
People enjoyed the
sensation of jumping and bouncing so much, they
began to trampoline for sheer fun, and it became
popular in its own right. (1)
Does
Rebounding Really Work?
The short answer is
yes, and that is backed up by a landmark study
completed in 1980. This often-quoted research on
the benefits of rebound exercise was completed
by NASA scientists who concluded that rebounding
on a trampoline is 68 percent more effective
than jogging and yet requires less effort.
Below is a short video that explains the
findings of the NASA study:
From
Trampolinist to Authority on Rebounding
I was
like, wait a minute, there’s something
phenomenal happening to my kids. That’s when we
began to study what was happening to the body
(during trampoline exercise) to figure out what
in the world was happening to me and my
children.
~ Albert Carter
Carter, now
76, has been trampolining since he was 14 years
old and spent years traveling the country with
his family performing on trampolines as the
Gymnastics Fantastics.
It was a long road
from trampolining to being an authority on
rebound exercise, according to Carter. Carter’s
natural inquisitive nature led him to begin
researching why he and his family, as well as
other trampoliners he knew, seemed to exhibit
more physical strength, stamina, agility, and
flexibility than others of the same age – even
others who diligently engaged in other forms of
exercise. For example, his first-grade son did
429 sit-ups non-stop, followed by his
fourth-grade daughter who did 476.
“I was
like, wait a minute, there’s something
phenomenal happening to my kids,” he said.
“That’s when we began to study what was
happening to the body (during trampoline
exercise) to figure out what in the world was
happening to me and my children. This is what
led us to the study of human physiology.
“It’s at that time we began to study what
happens to the physical body, not only in
balance and coordination, but in timing and
dexterity, which are things we were developing
with trampolining. We also found that we had
fewer colds, we were healthier, we were
stronger, and therefore trampolining was
something we were able to indicate that builds
balance, coordination, rhythm, timing,
dexterity, and kinesthetic awareness.
“We
also became concerned about what happens to the
inside of the body and what happens to the
relationship between good physical condition and
cancer. “
Cancer, the Immune System and
Rebounding
According to Carter, “If we all
had a healthy immune system, we would not have
to worry about cancer.”
There are four
things we humans can do with very little
education or effort, according to Carter.
Cell food
“We need to identify what foods
are healthy for the body and what foods are not
healthy for the body,” he said. “We need to find
those foods that are conducive to good health
and eat those foods in proper amounts. And we
need to stop taking in foods that are not
healthy – highly processed foods, alcohol,
sugar, etc.”
Cell exercise
“Cell
exercise is an exercise that we use to exercise
the entire body all at once,” Carter said. “This
is where we get involved with rebound exercise.”
Cell environment
According to Carter,
cell environment goes back to how the immune
system works and how the lymphatic system
circulates. Keeping the lymphatic system moving
vastly improves its effectiveness and drinking
plenty of good, clean water is also crucial to a
healthy immune system and a healthy body.
Cell communication
“This is an amazing
idea,” Carter said. “Every cell has the ability
to communicate with all the cells surrounding
it. Any cell that touches another cell is
communicating. All cells also have the ability
to communicate by sending messages from one
group of cells to another group of cells.
“Changing your attitude has a significant
effect on how your lymphatic system performs
their duties in fighting cancer.”
As
Chris Wark points out, healing cancer requires a
total life change. You have to address all the
health-destroying factors in your life:
A
processed food diet loaded with sugar, salt,
meat, dairy and artificial ingredients
Unhealthy habits like smoking, drinking, legal /
illegal drug use, lack of sleep
Lack of
exercise, and extreme exercises like marathons,
triathlons, and even crossfit
Chronic stress
Negative emotions like guilt and unforgiveness
Spiritual sickness
Environmental toxic
exposure
Rebounding is Safe for Nearly
Everyone
Nearly anyone can participate in
rebound exercise, according to Carter. “Children
can do it as well as the infirm,” he said. For
those who are unable to stand, Carter suggested
they sit in a chair with their feet on a
rebounder and have someone else do easy bounces
on the rebounder. Or, an infirm person or
someone with limited mobility can sit on the
rebounder and another person can gently bounce
directly behind them.
There are many
simple and safe rebounder exercises for seniors,
folks with limited mobility, and beginners.
Types of Rebound Exercise
The Health
Bounce
The health bounce is where the feet
never leave trampoline. “This still has positive
effect,” Carter said. “You’re getting all the
one-way valves to open and close at the same
time, increasing the activity of the lymphatic
system throughout the entire body.” Follow the
instructions for the basic bounce below, but
your feet never leave the trampoline surface
during the health bounce.
The Basic
Bounce
This can be done instead of the
Strength Bounce below until you develop more
balance.
Stand on the rebounder with your
feet shoulder width apart.
Relax shoulders
and arms and keep arms slightly bent at the
elbow.
Gently bounce up and down while
keeping your knees slightly bent. Your feet
should never leave the trampoline surface more
than a few inches.
The Strength Bounce
Stand on the rebounder with your feet shoulder
width apart.
Relax shoulders and arms and
keep arms slightly bent at the elbow.
Gently
bounce up and down while keeping your knees
slightly bent. Your feet should leave the
trampoline surface approximately 8-12 inches.
High Knees
This is a terrific exercise that
gets your heart rate up while working the
muscles of your core.
Stand on trampoline
surface with your feet hip distance apart.
Raise your right knee, lower it, then raise your
left knee and lower it.
Once you feel able,
begin doing the knee raises as if you are
running in place.
Variation: Sprints – go as
fast as you can in short bursts.
Butt Kickers
Stand on trampoline surface with your feet hip
distance apart.
Begin jogging in place.
When your knee goes up, kick yourself in the
tush with your heel.
Jumping Jacks
This
will increase your heart rate while working both
the inner and outer thighs.
Stand on the
rebounder with your feet together
Jump up off
the trampoline surface a few inches while
extending arms out, up and overhead
Return to
the starting position and repeat.
Twisting
Jumps
Stand on the rebounder with your feet
together
Jump up off the trampoline surface a
few inches while twisting your body to the left.
On your next jump, twist your body to the right.
One Leg Jumps
Stand on the rebounder with
your feet shoulder width apart
Begin jumping
on one leg for 3-10 bounces.
Switch legs and
jump on the other leg for 3-10 bounces.
Variation: kick out the leg you are not jumping
on.
Variation: alternate legs every bounce,
kicking out non-jumping leg.
Sample Beginner
Routine
These are perfect rebounder workouts
for beginners.
Health bounce for two
minutes while breathing deeply.
Strength
bounce for 3 minutes (do the basic bounce if you
don't have enough balance for the strength
bounce).
Health bounce for an additional 2-3
minutes while breathing deeply.
Repeat three
times daily.
Sample Advanced Routine
Health bounce for 2 minutes while breathing
deeply.
Strength bounce for 3 minutes.
High knees alternating with butt kickers for 3
minutes.
10-15 second sprint.
Jumping
jacks for 3 minutes.
Twisting jumps for 2
minutes.
10-15 second sprint.
Strength
bounce for 1 minute.
Health bounce (cool
down) for 2 minutes.
You can find more great
resources for rebounding exercises below in the
Frequently Asked Questions.
Cautions
It is always best to consult your medical
professional before beginning any type of
exercise program. It is also important to always
supervise children on a mini-trampoline.
For stability, most retailers of rebounders sell
an optional handlebar to attach to the rebounder
to help with balance. Carter suggests placing
your rebounder beside a wall or in a doorway and
using the door facings or wall to help keep you
balanced while performing rebound exercise.
How Much Rebounding is Enough?
Even
bouncing a few times a day will help improve
your health and immune system, according to
Carter. “Five times a day is better than three,
three is better than one and one is better than
none,” he said.
What to Look for in a
Rebounder
According to Carter, the worst
thing you could do is get a mini-trampoline at a
discount store.
Recommended Rebounder
Features:
Make sure it has a lifetime
guarantee.
Look for 36 springs of
good-quality and made of carbon steel #80.
A
permatron mat that will not wear out and will
last a lifetime.
The frame should be strong
enough to not bend.
Be ready to pay for
quality.
A Story of Healing
Carter has his
own story of how rebound exercise helped him to
heal from a life-threatening condition. Two
years ago, at the age of 74, Carter was rushed
to the local hospital after waking up at 4 am
and feeling that something just wasn’t right.
The doctors determined his heart wasn’t
beating properly, but by the time they got him
into a room, his heart had stopped beating.
Using a defibrillator, they got his heart
re-started three minutes later.
According
to Carter, this event forced him to retire from
his rebounding business. He admits that he had
gotten so busy with the day-to-day running of
his business that he had stopped rebounding.
“I was managing my company so hard I was not
taking care of myself,” he explained. “So, I
sold my company and retired. I fully expected to
go the way of the world and die. The problem was
I had a trampoline in my backyard. I started
jumping and lo and behold I became healthy
again. My heart is now functioning as it should.
“And, get this, two months ago I went in for
a physical examination and part of the
examination was to check my eyes. And they
doctor said something was wrong with his
equipment because I had 20/20 vision. I got a
clean bill of health.”
According to
Carter, the unique and scientifically proven
ability of rebound exercise to combine the
forces of gravity, acceleration and deceleration
make it one of the most effective exercises to
strengthen the immune system and improve overall
health. And he, he said, is living proof.
Frequently Asked Questions
How is
rebounding good for you?
What is the
difference between a mini-trampoline and a
rebounder?
How often should I do a rebound
workout?
How effective is rebounding compared
to running or jogging?
How many calories will
I burn during rebound exercise?
Should I
rebound if I am ill?
According to Chris Wark,
we have about three times more lymphatic fluid
than blood, but here’s the catch, there’s no
pump! Muscle contractions in the body encourage
the lymphatic fluid to circulate through a
series of one-way valves in your body. So the
more you move your body, the more you move your
lymphatic fluid. (10)
This increased
lymphatic circulation strengthens your immune
system, enabling it to better fight any illness
or dis-ease you are experiencing.
Continue With Step 5
Previous Article Next
Article
References
http://www.olympic.org/trampoline-equipment-and-history?tab=history
https://www.ncbi.nlm.nih.gov/pubmed/545374
http://www.wellbeingjournal.com/rebounding-good-for-the-lymph-system/;
http://www.ncbi.nlm.nih.gov/pubmed/11537173
http://europepmc.org/abstract/med/25239512
http://europepmc.org/abstract/med/3360541
http://jap.physiology.org/content/49/5/881
https://draxe.com/trampoline-workout/
http://www.livestrong.com/article/189882-the-difference-between-a-rebounder-trampoline/
http://www.livestrong.com/article/430476-when-to-expect-weight-loss-results-from-rebounding/
http://www.chrisbeatcancer.com/rebounding/
How to rebound
Warmup
Begin with a few minutes of easy jumping to warm
up your muscles. The idea when you start is to
get used to the sensation of jumping. It’s not
something you do in your everyday life.
The proper way to jump isn’t what you’d
necessarily do naturally. You want to try to
stomp down on the trampoline’s surface. And you
don’t need to jump very high, just one to two
inches is fine. Check out this video for some
pointers.
Basic jog
A basic jog on the
trampoline is a good beginning exercise. It
involves keeping your back straight or,
alternatively, leaning slightly backward and
lifting your knees in front of you one at a time
as you jog in place. Your arms should pump at
your sides like they do when you’re running on
the ground.
If you’re a beginner, you may
only want to lift your knees a couple inches.
Once you’ve built up strength, you can progress
to high knees, where your thigh becomes parallel
to the ground below you.
Advanced jog
Once you get the jogging form down, you can move
around on the trampoline. Begins with a basic
jog, and then move to a wider stance. You can
even move your arms above your head as you
continue jogging.
As the workout
progresses, jogs from one side of the trampoline
to the other. Moving from side to side can help
activate different muscle groups.
Here’s
a video jogging routine to consider.
Jumping jacks
Jumping jacks on a rebounder
aren’t like normal jumping jacks. When doing
jumping jacks on a rebounder, you’ll want to
stomp down as you move your legs in and out.
Your torso should be bent slightly forward
and your arms don’t need to go overhead.
Instead, move them in and then out to your sides
as you power down with your legs.
Continue this motion for 2 to 3 minutes.
Pelvic floor bounce
To work your pelvic floor
on the rebounder, place a soft, squishy exercise
ball between your knees. Then, begin slowly
bouncing as you breathe into your pelvis. It may
help to place your hands on your pubic bone to
focus on this area.
Breathe out as you
squeeze your inner thighs together and bounce
for 2 to 5 minutes total. Start for a shorter
amount of time and extend the time as you build
strength.
Intervals
While you can do
any of these workouts for any length of time,
alternating intense effort with recovery effort
may help you burn more caloriesand improve your
overall cardiovascular fitness.
Try
jumping with hard effort for 20 seconds and
resting or jumping with light effort for 10
seconds. Repeat these intervals for 7 more
times.
As you get stronger, you may
increase your interval length to a minute or
more.
Weights
Once you’re comfortable
with jumping, you can increase your effort with
a higher intensity workout by adding weights.
If you decide to add weights, start by
holding light hand weights (2 to 3 pounds) for
only a few minutes and work your way up to
heavier weights and a longer duration.
How often should you rebound?
There’s no
set guideline for the number of days to
incorporate rebounding into your routine. A 2018
study showed that participants who exercised on
mini-trampolines for as few as three days a week
saw big benefits, like increased running speed.
How long you jump each session is really up
to you and your fitness level. You may get many
benefits with as little as 15 to 20 minutes of
exercise on a mini-trampoline. But, if you’re
just starting out with rebounding, you may want
to begin with shorter workouts and build as you
adjust.
The takeaway
All you need to
start rebounding is a basic trampoline. You can
find workouts online for free on sites like
YouTube, making this a budget-friendly workout.
Whether you’re looking for a low-impact
routine or for motivation to kickstart your
fitness goals, rebounding may be just what you
need to bounce some life back into your exercise
routine.
rebounding is the best form of exercise!
Rebounding exercises recharge your energy levels and lift you mood instantly!
Common questions people ask aboiut rebounding.
What is rebounding?
How many minutes a day should you rebound?
What are the benefits of rebounding?
How do you rebound?
Is rebounding better
than walking?
by Michele Wilburn(more info)
listed
in bodywork, originally published in issue 28 -
May 1998
Inspired by trapeze artists
bouncing into nets at the end of their act,
George Nissan set about designing the first
large trampoline in 1936. During World War Two
the American armed services adopted the
equipment as part of their training to aid
aerial orientation, co-ordination, balance,
dexterity, rhythm, timing reaction and motor
skills – but most importantly for developing
strong physiques. In the past fifty years
trampolining has continued to develop as a sport
and recreational activity, enabling millions
around the world to reclaim the natural joy that
bouncing brings.
Mini-trampolines, also referred to as Rebound units and
bouncers, stand about 8” from the floor, and measure 36”
to 40” in diameter. Not only are they easily
accommodated in homes, but are widely used in sports
centres, gymnasiums, health hydros, hospital
physiotherapy and rehabilitation departments, sports
injury clinics and schools.
It was in the late
1970s that the numerous benefits to be derived from
bouncing on a mini-trampoline first received wide-spread
acknowledgement. In his book, The Miracles of Rebound
Exercise1 Albert E. Carter mentioned nearly forty
doctors who were in favour of the exercise.
Mini-trampolines began to flood the domestic exercise
equipment market, along with Al Carter’s popular concept
of ‘Rebounding ‘, which was marketed internationally.
Among the well-researched theories extolled in his book,
Carter defined Rebound exercise as ‘. . . a method of
stimulating every cell of the body simultaneously by
increasing the G-Force applied to every cell. We do
that,’ he explained, ‘by vertically adding the forces of
acceleration and deceleration to the ever-present
gravitational pull.’(P.80)
Harnessing The G-Force
The measure of the force of gravity affecting your body
at rest is 1g. Speedy motion in a horizontal plane, or a
change of position in a vertical direction increases the
G-Force acting on the body. At the top of each bounce
when the G-force is non-existent, your body momentarily
experiences weightlessness. Depressing the bouncer mat,
the pull of the G-force is increased at least twice.
This repetitive change in G-force creates ideal
conditions to strengthen all body cells simultaneously.
Regular well balanced exercise is absolutely
essential to maintaining and improving health and
fitness. Without it body systems weaken, and the risk of
degenerative conditions increase. For exercise to be
beneficial for all systems in the body it must provide
cellular resistance without approaching the rupture
threshold of the cells. It must increase circulation of
blood and lymph and stimulate respiratory function to
increase oxygen delivery to the cells. Radiant health
depends on the wholesome functioning of the billions of
cells comprising the body. Bountiful supplies of oxygen
and essential nutrients combine to create energy for the
life processes of the cell. If circulation becomes
sluggish, wastes, toxins and plasma proteins stockpile
around cell walls. As you bounce circulation rises
quickly. Fresh supplies of oxygen and nutrients are
delivered abundantly, providing every cell a share for
growth, maintenance and repair. Carbon dioxide, toxins
and wastes are speedily eliminated. Cellular metabolism
is fired, providing an excellent catalyst for healing.
Muscular, skeletal, endocrine and organ systems all
benefit.
Stimulating Lymphatic Flow
Consistent
changes in G-Force powerfully activate your lymphatic
system. Along lymph pathways, nodes act as deprogramming
stations for cancerous cells, prevent viruses from
invading further, and they filter debris, toxins and
wastes. They offer important stations of defence.
Antibodies and lymphocytes, white blood cells that fight
off germs and bacteria are produced within the lymphatic
system. Warrior cells, such as phagocytes, and white
blood cells that eat bacteria and debris line a network
of tiny passages in your nodes. When inactive, less than
½ a teaspoon of lymph is drained each minute as opposed
to up to 4 teaspoons as you bounce. Lymph flows in one
direction only, from the smallest capillaries to the
largest thoracic duct behind the collar-bone, where it
is tipped back into the bloodstream. Unlike blood, the
lymphatics have no pump. The flow of lymph is regulated
by a series of valves, which open as the bead-like
muscle belly is filled and compressed. An increase of
pressure below the valve causes the valve lip to open
and shunt lymph forward. An upward bounce against the
downward pull of gravity closes millions of one-way
valves that regulate the flow of fluid. The increased
G-force when you land encourages a healthy surge of
lymphatic fluid through the body. Additionally,
rhythmical muscular contractions, along with respiratory
and atmospheric pressure combine to activate ideal
conditions to shunt lymph forward, boosting your immune
system, providing resistance to disease and aiding
detoxification.
Trapped Plasma Proteins
Blood
plasma proteins such as globulin, fibrinogen and
albumin, depend entirely upon lymphatic circulation for
return into the bloodstream. When circulation becomes
sluggish they cluster, creating a loss of energy,
blocked electrical circuits, pain and disease. Carrying
a negative charge, they attract sodium, which in turn
creates fluid retention. For healthy functioning, to
determine that each cell receives its optimum share of
oxygen, minerals and nutrients, cells must remain in a
dry state, with just enough fluid to fill surrounding
crevices. Regular bouncing provides the best lymphatic
exercise to keeps blood proteins circulating quickly and
easily.
A Healing Crisis
As you bounce your
body into balance it is not unusual for toxic residues
to surface. Waste products are flushed from the body due
to the activation of the liver, kidneys, lungs and skin.
Different symptoms may surface according to the
individual. Slight discharges, tingling skin, light
headaches, irregular bowel motions and spotty skin are
often among the signs that show the body is throwing off
wastes. During this period, it is helpful to draw up a
Resolution Plan for Detox, to speed the process. It is
wise to use the bouncer for short periods of a few
minutes, several times throughout the day. Feelings of
buoyancy heighten your senses, spurring your body into
action. Energy sources are immediately restored,
balancing and refreshing your outlook.
Eliminating Stress Impact
Bouncing from a quality
unit provides all the benefits of other aerobic exercise
without the stress impact usually associated with
vigorous activity. As you land the first portion of your
weight deforms the mat surface. Going down several
milliseconds, impact and tension is spread, along with
the abruptness to which it is applied to your joints.
When exercising on the floor or jogging on a
pavement your spine absorbs up to five times the normal
force of walking. As you land vertical shock waves
spread from your ankles, through your bones and spine,
and minor nerve damage may well occur at the root of
your pelvis. Joggers often end up with micro-trauma
injuries to heels and ankles. Shock is transmitted
through your hips to each vertebra and disc to the
skull. Discs act as shock absorbers but only reduce the
shock at each level. Shock waves can travel from the top
of your spine and deflect off your skull setting up
additional standing waves. Impact shock cause the energy
stored in the muscles to fly to the protection of your
feet, knees, ankles, hips and back.
Generating
Kinetic Energy
Bouncing on a tight unyielding unit
can cause damage to the back and joints. More than with
any other exercise equipment, your whole body is
subjected vertically to the pull of gravity as you
depress the mat. The unit you use will determine the way
your body responds. Kinetic energy builds up in your
muscles which in turn deliver this energy to your organs
and cells – which function more efficiently,
revitalising your energy. To be highly effective,
kinetic energy build-up and the activity generating it
must be smooth with no jarring. If jarring occurs energy
stored in the muscles will fly to protect the joints,
by-passing vital organs. Regrettably this happens using
poorly constructed, tight bouncers. If the mat yields
only a short way, deceleration into the mat becomes too
rapid – your body is stopped abruptly at the bottom of
the bounce. Rather than releasing muscular tension in
blocked tissue, the opposite can occur, with tension
rising into the body blocking circulation further. The
springs and mat must yield completely with your full
body weight at the bottom of the bounce, yet maintain a
stable surface tension for balance.
Choosing a
Bounce Unit
Before you purchase a bouncer keep the
following pointers in mind.
Top quality American
polypropylene mat fabric retains elasticity.
Strong
coiled springs, loaded into welded cleats on the inner
frame, provide a smooth, yielding bounce. Avoid small,
shiny springs, punched into the top of the frame – they
lack elasticity, snap easily, and ground through the
frame steel.
Check that rubber caps won’t mark the
floor – ideally white is best for carpets.
Safety
covers should contain thick padded backing to completely
cover the springs.
Check that mats, springs and
covers can be replaced if necessary due to wear.
Check that the purchase of the unit carries a warranty.
Bounce units can be purchased with spring-loaded folding
legs as a plus for storage.
The Starbound Workout
When first introduced to the bouncer eleven years ago in
New Zealand, I was intrigued to see it was being used
therapeutically within healing programmes. Back in
England I turned my professional attention to coaching
bounce sessions and researching with leading pioneers to
explore the potential versatility of the equipment as a
lifestyle accessory.
The majority of my clients
are faced with the dilemma of not only how to find time
to integrate sufficient exercise into daily schedules to
induce health related benefits, but how to maintain the
enthusiasm to sustain it. The use of the bouncer offers
ideal exercise for many – it’s accessible within busy
lifestyles, versatile in approach, adaptable for all
ages and levels of fitness, effective in cosmetic image,
and energising and fun to perform. Many find bounce
programmes offer a perfect support system to cushion the
changes while encouraging inner forces of resolve. By
bouncing through transition, with such goals as
detoxification, healing, weight loss, stress management,
visual improvement, post-natal recovery, better backs
and 5-star fitness planning, the majority of
participants feel more able to reinforce a positive
attitude.
The Starbound Workout evolved with my
recognition that the bouncer required a specialised
approach for session design and skill development.
Starbound, my book, was written to serve as a lifelong
reference for those with a bouncer at home. I teach
within a variety of Starbound studio sessions which
focus on skill development and home application. The
Starbound Personal Prescription System offers a course
of 6 weekly sessions, based on lifestyle assessment for
goal planning, with a bounce-
orientated Fitness
Prescription. As part of the Personal Prescription
System clients learn to plan the basics of well-rounded
weekly fitness programmes, using the 5 zones of the
Starbound Workout.
The Starbound Workout presents
over 200 techniques in 5 zones.
Lymphatic Reflex
Zones
Warm-Up
Bounce Target Zones
Conditioning
Flexibility & Relaxation
Techniques within each zone
can be combined with bounce routines and performed for
just a few minutes daily, as part of a weekly fitness
prescription. Alternatively techniques can be combined
into a complete workout, performed for between 15–60
minutes. To use a bounce unit successfully time needs to
be set aside to master skills. Exercise literally takes
on new dimensions as you explore the potential your
bouncer has to offer. It’s not unusual to experience
slight panic and disorientation when you first bounce.
In the beginning you need to take it very slowly,
bouncing for only a few minutes at a time.
Zone
One: Warm-Up
Preparing for action requires a body and
mind-centred approach. By bringing awareness to posture
and body alignment, tensions are subtly released before
bouncing begins. A conscious ‘postural stance’ checklist
provides the first stage of the warm-up. Toes are
aligned, feet hip width and facing forward. Knees are
consciously released and relaxed. The abdomen is gently
contracted, with the pelvis tilted slightly forward.
With a softening of the shoulders and jaw and the chin
dipped slightly, the top of the head relaxes.
Sessions begin by setting up a gentle vibrational rhythm
bounce, simply pulsing the heels into the mat. As a
rhythm sets in, attention is drawn to breath release and
patterning. A variety of breathing, sound and visual
techniques are integrated at this point to open deeper
energies and release emotional tension.
Warm-up
includes performing 1-star bounce techniques to set
mind-body cross-crawl patterns. These establish further
mental clarity, and prepare the foundation for more
complicated routines to follow. Simple skills can be
applied to encourage hand-eye co-ordination, balance,
spatial awareness and confidence. All techniques
throughout the workout are performed setting opposite
arm to leg movements simultaneously, to improve brain
and body co-ordination.
Simple facial toners help
loosen tension in the face and scalp. Warm-up techniques
loosen and limber joints through full range of motion,
increase synovial fluid supply to the joints, and relax
and prepare muscles. You move about the bed of mat in
various postures, kneeling, sitting on the edge, rolling
back on the mat and turning the bouncer on edge as as
barre for support.
Attention to correct
foot-strike patterns and arm positions is highlighted
throughout sessions. The rhythm bounce and rhythm walk
form the simple foundation for all skills. Simple
one-star techniques which demand a double-foot strike
landing include the shuffle, twist, jogger, knee lifts,
side steps, slinky skier, hopscotch and jumping jacks.
Techniques which require a single foot strike, such as
the toe-tapper and heel-flak require a double centre
bounce for balance maintenance until speed and agility
increases.
While most of the workout takes place
with the feet low to the mat – with the bounce rising no
more than two inches from the mat surface, it is
important to jump entire movements freely. If you lock
the supporting foot into the mat while moving the other,
this can cause strain to the supporting knee. To vary
the use of the bouncer we often add simple step and
skipping routines.
When tension has released and
circulation is warm, certain stretches for the legs need
to be incorporated. For this purpose we turn the bouncer
on edge and use it as a barre which aids balance and
correct body alignment. The essential stretches include
those for the gastrocnemius (calf muscles), soleus
(underlying calf and achilles tendon), quadriceps (front
of thighs) hamstrings (back of thigh) and the hip
flexors.
Zone Two: Lymphatic Reflex Zones
Body
stroking techniques for Lymphatic reflex zones can be
merged into the warm-up, or included at any stage of a
bounce session. These techniques are used by certified
lymphologists for directing electrical energy in the
body for pain relief and healing purposes. They involve
stroking specific zones with coned fingers or flat
palms.
Zone Three: Bounce Target Zones
One of
the main aims of the Starbound Workout is to provide the
opportunity to bounce within ‘target zones’ to
accomplish aerobic fitness training. This implies
bouncing for between 60 & 75% of the maximum heart rate,
gradually increasing the sessions to around 25 minutes
over a three month period. To ensure the level of
exertion corresponds with age, efforts are rated
according to the Borg Scale of Perceived Exertion. When
exercising on the bouncer up to 68% more work can be
accomplished for the same oxygen uptake. For this reason
it is recommended that participants work to the lower
end of target zones, at between 60 & 70% of maximum
heart rate. A suitable method of measuring this is by
bouncing at a level that allows you to talk or sing
comfortably, with a little extra effort required to
sustain your voice and breath.
As skills
progress, techniques in the Starbound Workout are
arranged in groups with progressions for one-star,
two-star and three-star variations. For example the 1
‘Let’s twist’, progresses to the 2 ‘Toe twister’ to 3
‘Licorice Twist’. The 1 ‘Toe tapper’ progresses to the 2
‘Ballet step’ to the 3 ‘Can can’. For every 1 technique
there are several progressions for sequential skills.
Choreography
The fun really starts when you
master the skills, and feel creatively free to
experiment by merging techniques into patterns. Although
simplicity is the key, it’s surprising how quickly
progress takes place. No more than 8 repetitions of any
one technique is performed within a routine. Music
largely determines the beat. The faster the music, as a
rule of thumb, the lower and faster the bounce will be.
Various patterns encourage movement about the mat. These
include V-Shapes, back to front, quarter and half turns
and diagonal fan shapes. Arms and legs act as levers for
the intensity of effort. The longer the lever, and the
more levers involved, the more effort the technique will
require. A variety of patterns are set to exercise the
memory, through add on routines. Interval patterns,
choreographed to music, break the sequence into sets
corresponding to the verse, chorus & instrumental break
of the music.
Zone Four: Cushioned Conditioning
The conditioning zone of the Starbound Workout provides
specific techniques for spot-toning and strengthening
the general muscle groups of the back, abdomen, arms,
buttocks and legs. Conditioning routines performed from
the mat are far more comfortable than on the floor.
You’re able to safely align your body in all postural
positions. Knees and back remain cushioned and the
height of the bouncer from the floor allows for more
complete movement through full range of motion.
Throughout the conditioning phase, bounce routines are
performed between conditioning sequences. This provides
a two-fold benefit, in that residual muscle tension is
relaxed, while at the same time the heart rate and
circulation rises, increasing the training benefits of
the following sequence. Bands and light weights can be
used to provide additional resistance. By using the
bouncer on edge as a barre for support when performing
upright conditioning routines, postural alignment and
balance is stabilised.
Zone Five: Deep
Flexibility & Relaxation
An important and often
overlooked element of any fitness prescription is the
deep flexibility and relaxation zone. It is important to
practise extended stretch routines to reestablish a full
range of motion within muscles and joints and to
encourage the elimination of wastes. A number of
routines are integrated into the workout. They can be
practised following conditioning routines, at the end of
a workout, or in sessions on their own.
The basic
stretches, outlined in the warm-up zone for stretch must
always be performed again at the end of a bounce
session. Stretch techniques performed at the end of the
workout are practised on and around the mat, and ideally
lead into deep relaxation and meditation. Following
relaxation a gentle pulse on the bouncer wakes up your
energy, and you’re ready to go!
Bouncing
Parameters
There’s no need to dress for gym or wear
training shoes. Bouncing in bare feet stimulates better
control for balance and freedom of movement. For safety
you should avoid wearing slippery shoes, socks or
tights. As with any exercise programme it is advised to
check with your practitioner if you have any health
concerns.
Create a bouncing space in your living room
to encourage spontaneous use. Bouncing with a mirror
keeps you centred, enhances confidence, helps you
identify and perfect correct technique, and encourages
speedier skill development.
Support bars can be
attached for anyone lacking confidence with balance.
They fit simply onto the leg of the bouncer and still
allow for varied techniques to be performed.
Discipline yourself to practise correct technique from
the beginning. Include essential stretches, precise
posture, cross-crawl and breathing.
Assess your
intensity by using the Borg Scale for Perceived
Exertion, which also corresponds accurately with your
associated heart rate.
Integrate routines for
mobility, lymphatic reflex zones, aerobic training,
conditioning, flexibility and deep relaxation into your
sessions. Tailor each workout to suit your mood and
needs. Create a session diary to outline your basic
weekly fitness prescription. This will help you assess
what areas need your particular attention.
Take a
bounce break for energy. You’ll be amazed how a few
minutes will clear the mind, boost your oxygen supplies
and refresh your outlook.
Children move forward in
leaps and bounds with a bouncer around. Time must be set
aside for technique instruction and safety skills. For
those with learning disabilities, it effectively
provides awareness of visually guided movement,
direction, and total body control.
For healing
purposes, simply set up a soft vibration, alternating
between a gentle bounce and walk, controlling intensity
by bouncing below your fatigue threshold.
Sheer
enthusiasm is reflected in hundreds of letters I receive
from around the world. The health and fitness of many
has blossomed as they have bounced back to a fullness of
energy and vitality. People express gratitude to have
found a form of exercise that is challenging yet
relaxing for their minds, calming yet uplifting for
spirits, and gentle yet strengthening for their bodies.
Many speak of improved stamina, energy and vitality,
weight loss, relief from symptoms of arthritis,
depressions, allergies, ME, headaches, menstrual
problems, sinus, and varicose veins to name but a few.
Others tell of pain-free mobility at a level not
experienced for years. The beauty of the bouncer is that
it fits in with any lifestyle, occupies only 40” of
space and in return provides a divine elixir for health,
fitness and fun.
CASE STUDIES
In over ten
years of studio coaching I have found public
acceptability of the mini-trampoline as an exercise
accessory is the highest I have ever witnessed. Hardly
anyone rejects the devise. Providing people understand
and are motivated by programme structure most clients
continue home programmes as a life-long practise.
RENEE G; HOUSEWIFE; AGE 43; HAMPSTEAD, LONDON
attends a studio session for an hour each week.
Additionally has weekly shiatsu massage, occasional
cranial osteopathy and weekly yoga sessions. Has been
diagnosed with MS for over five years. Among goals set
within the Starbound Prescription she is using the
bouncer to develop balance, co-ordination, mobility,
strength, and muscle tone. We are developing skills to
help her check reactions in panic state, which she falls
into quickly due to lack of confidence. Renee uses a
support bar, and is gradually extending bouncing time.
We began very cautiously, by counting up in sets of 8,
for no more than a couple of minutes at a time. Each
week we adapt a new skill and vary the format of
routines. Renee tires easily and progresses well with
focused attention to breathing, sound, relaxation,
visualisation and neurovascular reflex pressing. Renee
uses the bouncer for three small sessions of a few
minutes at a time throughout the day. “It really is
boosting my energy. If I miss a day I really notice the
following day that my co-ordination and stamina are not
nearly as good.”
MR & MRS POYNTER; AGE 80 PLUS,
HEMEL HEMPSTEAD, HERTS visited together for an hour
studio introductory session. Both were feeling the
lethargy that lack of exercise can create, and had heard
that bouncing was suitable for all ages. We set up the
balance bar, adjusting height correctly for each. Taught
correct methods for moving on and off the bouncer, and
from varying positions during routines. Advised bouncing
for short periods of a few minutes, varying techniques
from the bouncer with mobility routines on and around
the mat. We spent the session perfecting basic
techniques for correct foot strike, posture and
essential stretching. I demonstrated skill progressions
they would be able to make over the weeks. They use
their bouncer every day. Three months later: “We love
it. Keeps you alert and active, and if it’s pouring with
rain you can still have a jog!”
DAVID HANCOCK;
AGE 56; MILL HILL, LONDON visited originally for three
private studio sessions. Was suffering high blood
pressure and 2 stone overweight. Needed bar for first
session while orientating with balance. We set up a
patterned routine from my book and planned a weekly
fitness prescription diary in advance, to include
swimming and speed walking for further aerobic fitness
activities. In the second week we created a deep
relaxation, bounce and flexibility tape for private home
use. By week 3 David was really gaining confidence and
stamina, and really felt positive regarding his
progress. He has been following his programme for over 9
months now. “My doctor was surprised that my blood
pressure readings improved so quickly. My resting heart
rate has also improved dramatically and within six
months I had lost the extra weight that I was carrying.
But most importantly I feel so well and full of surplus
energy – my whole life had taken a turn for the better.”
JENNY BELCHER; AGE 32; BOOGIE BOUNCE FITNESS
TRAINER, TAMWORTH visited for a private 8 hour studio
training day. A qualified fitness professional Jenny was
keen to introduce Starbound ‘Boogie Bounce’ fitness
classes in Tamworth. We focused on formats for varying
session structures, safe technique instruction,
attention to the capacity of age groups, and creating
choreographic flow throughout hour workout sessions. 18
months later: “I can’t imagine fitness training without
a bouncer these days. I’m now teaching two hundred
ladies a week, all on bouncers! Everyone comments on how
much energy they have at the end of a session – and how
it provides a pick-me-up for hours afterwards. For them
it’s about getting fit, losing fat and having fun!”
VANESSA B; FULHAM LONDON; AGE 47; attends Starbound
Personal Prescription sessions weekly. Working with a
naturopath Vanessa has developed a predominantly
alkaline menu plan, to help with her arthritis. She
began bouncing with a bar but is now completely
independent. She uses her bouncer mornings, immediately
after rising for gentle pulsation, before following a
mobility routine, and again throughout the day for a few
minutes at a time. She practises the lymphatic reflex
sequence daily. Her condition is much improved but she
still has bouts of inflammation – particularly when
under stress. During this time she must not exercise.
While sessions began very simply she gradually
progressed to more complicated routines. Care is taken
not to include routines that require force across a
joint. “My muscle tone has improved quite noticeably. My
sense of balance is so much better that I never use the
bar at all these days. The bouncer has given me a new
lease on life. As long as I use it every day, and watch
my food I feel so much better for it. My son has Down’s
Syndrome, and like many of his friends is very
overweight and has suffered from bad constipation. He
loves the bouncer and has lost nearly one and a half
stone. His constipation has cleared and he uses the loo
regularly.”
References & Further
Reading
1: The Miracles of Rebound Exercise by Albert
E Carter. English Edition Published 1985; by PT Leisure
Ltd, 57 Courthouse Road, Maidenhead, Berkshire, SL6 6JA
For further reading:
Jumping for Health – Dr
Morton Walker
Starbound By Michele Wilburn –
Published by Starbound Enterprise PO Box 3505 London NW5
2HZ Tel: 0171–284 191
Exercise is a great
way to support an optimal state of well-being. It gets
you moving, revs the metabolism, gets your blood flowing
and helps to keep the body toned.
I used to be a
runner, but because of the potential long-term effects
of hard impact and wear and tear on the feet, knees and
joints, I traded it in for a “rebounder”. What exactly
is a rebounder? Well, it’s much more than just a simple
piece of exercise equipment. Before I get into the
details, let me share how I stumbled upon this
incredible form of exercise.
In 1990, I became a
patient of a medical doctor who was also practicing
holistic medicine. His name was Dr. James Baron, and at
the ripe old age of 82, he looked like he was 50 years
old! He was very progressive for his time and I feel
blessed that I had the opportunity to learn from him. I
wanted to know his secrets for maintaining youth, and
one of the many things he shared was his use of a
rebounder.
WHAT IS “REBOUNDING?”
Rebounding is
a form of aerobic exercise that is done while jumping on
a specific type of mini trampoline. One of the main
benefits of exercising on a rebounder is that it is
gentle on the joints and allows you to work your
cardiovascular system with less exertion on the heart or
overworking the body. In addition, you get more
full-body benefits with less oxygen used.
Rebounder Trampoline
The rebounder was developed
by NASA and gained popularity in the 1980s when they
studied its benefits while trying to find an effective
way to help the astronauts regain and recover bone
density and muscle mass after being in space. While we
tend to think that gravity contributes to body parts
aging and sagging, a lack of gravity is apparently
detrimental to health. Using a rebounder here on earth
acts as an amazing anti-aging and longevity tool.
NASA eventually published a report indicating how
rebounding is twice as effective as running on a
treadmill because it exercises the entire body without
the excess impact and pressure on the knees, ankles and
feet. Who knew?!
In addition, rebounding is the
only exercise that tones all of the body systems,
including digestive, endocrine (hormones), immune,
lymphatic (really big here!), circulatory, urinary,
skeletal and nervous systems. It also supports
detoxification and elimination, so your colon gets toned
as well!
Human Body
Rebounding is a real
energy-booster…no coffee needed! Simply bounce gently up
and down or try more complex moves to really challenge
yourself. The best part is that you can do it in the
comfort of your own home in just 10-20 minutes a day.
25 BENEFITS OF REBOUNDING
Prevents osteoporosis
by increasing bone mass and strength
Improves energy
and stamina
Detoxifies and strengthens cells
Promotes tissue repair
Strengthens collagen (the
primary structural component of connective tissues, such
as skin and cartilage)
Supports hormone production,
adrenal glands, thyroid and pituitary glands
Strengthens the immune system
Flushes dead cells from
the body, promoting cell growth and repair
Aids in
detoxification and supports lymphatic circulation
Strengthens the lungs and heart
Promotes healthy
muscle tissue
Improves balance and flexibility
Improves muscle-to-fat ratio
Enhances sleep
Increases oxygen flow
Increases and improves healthy
blood flow
Sparks metabolism
Improves digestion
and elimination
Builds and reinforces core muscles
Boosts your mood by releasing healthy endorphins
Promotes healthy brain function
Supports the pelvic
floor and helps to stabilize hip joints
Strengthens
your back and improves posture and alignment
Tightens
and tones the skin
Tones overall body
HOW A
REBOUNDER WORKS
Rebounding is unique in that it can
effectively impact every cell in the body. It works
using the forces of acceleration and deceleration and
the increased G-force from gravity as you jump up and
down. Here’s what happens when you rebound:
As
you push off the rebounder and bounce upward, there is
an acceleration action and then a split-second
weightless pause at the top.
Jumping Up on a
Rebounder
A deceleration at an increased G-force
occurs as you start to come down.
An impact on
the rebounder occurs, which goes through your entire
body and all of your cells. This action forces fluids
through your cells, helping to flush them.
Landing on a Rebounder
Another split-second pause
while you gain momentum to bounce upward and the
acceleration action begins again.
This motion is
extremely beneficial to the lymphatic system, which
transports immune cells throughout the body and supports
overall immune function and detoxification. In fact,
studies show that rebounding supports increased
lymphocyte, cell energy and mitochondrial function.
THINGS TO CONSIDER WHEN PURCHASING AND USING A
REBOUNDER
Cutting corners by purchasing a $29 mini
trampoline to practice your rebounding exercises can
lead to potential serious injuries. There is a
tremendous difference between a rebounder and an
inexpensive mini-trampoline. A rebounder uses specific
materials such as strong springs and special fabric with
a tension that will not lose its tone. A true rebounder
is designed to create the ideal impact resistance so you
experience the health benefit without the risk of
injury. Many manufacturers offer balance bar attachments
that can be helpful if you have minor balance issues or
just prefer extra security.
Rebounder with
Weights
There are lots of informative books,
videos and websites out there filled with rebounding
information and fun routines. Educate yourself and start
slow before attempting a longer exercise routine. To
achieve full-body benefits, be sure to do a variety of
movements so that you are using different muscles. As
always, pay attention to how your body responds.
As with any new exercise routine, you may need time to
adjust to this new form of exercise. Always drink plenty
of fluids both before and after rebounding to flush the
toxins and rehydrate.
Exercising on a Rebounder
SAFETY PRECAUTIONS
While a rebounder is
incredibly beneficial, it’s always wise to check with
your doctor before beginning any exercise program,
especially if you have balance issues. Stop jumping
immediately if you notice any shortness of breath, pain
or other warning signs.
Although the rebounder
absorbs a considerable amount of the impact during the
exercises, if you have had major surgeries or knee/hip
replacements, rebounding may not be for you (or you may
need to make modifications to the exercises).
Why
not invest in your very own rebounder? They are built to
last, extremely effective and will offer you many years
of solid service. Simply follow basic safety
instructions and listen to your body. I think you’ll be
pleasantly surprised at the results!
Ten
Top Reasons for Using the Mini Trampoline
Using a
mini trampoline (rebounding) offers a variety of health
benefits for the body. Rebounding is an easy activity
that almost anyone can do, and may provide a way to
improve health and fitness levels.
NASA has known
for some time now about the benefits and science behind
rebounding. Here’s what they had to say:
“Rebound
Exercise is the most efficient, effective form of
exercise yet devised by man.” A. Carter summarized a
NASA study in 1979, a study which NASA published in 1980
in the Journal of Applied Physiology.
NASA says,
“…for similar levels of heart rate and oxygen
consumption, the magnitude of the bio mechanical stimuli
is greater with jumping on a trampoline than with
running, a finding that might help identify acceleration
parameters needed for the design of remedial procedures
to avert de-conditioning in persons exposed to
weightlessness. “
As a consequence, literally
each cell of your body experiences a G-Force which is
two or three times stronger than normal. It is as if
your weight would double or triple for a fraction of a
second when you hit the deepest point of the Rebounder
mat. This exposure to a higher G-Force is what
strengthens the body; and as it is only for a fraction
of a second, this does not fatigue the body. .During the
movement up to the highest point of your bounce, you
come to nearly weightlessness and your body can relax
completely
Besides the science behind the
rebounder, the mini trampoline provides many health
benefits for both young and old:
1.
Cardiovascular Benefit
Rebounding requires the use of
several muscle groups, similar to jogging, but has the
added benefit of causing much lower levels of shock
trauma to the skeletal system than running on hard
surfaces. Extended use of a mini trampoline increases
lung capacities and red blood cell counts and lowers
blood pressure.
2. Beneficial to the Lymphatic
System
Using a mini trampoline has proven benefits
for the body’s lymphatic system, often neglected by
other forms of exercise. The lymphatic system fights
bacterial and viral infections and transports waste
products out of the body. Lymph fluid relies heavily
upon muscle contractions to help it transport itself
around the body, and rebounding exercises are one of the
best means of this. The accelerating and decelerating
movements of rebounding exercise a huge range of the
body’s muscles, and exercises the thousands of one-way
lymph valves and ducts. Rebounding only a few minutes
daily can increase lymphatic functions.
3. Weight
Loss
Rebounding is a proven way to burn calories and
fat, and tone muscle across the body. As a total body
exercise, every part of the body receives a workout
during rebounding, promoting the burning of calories and
fat deposits. Rebounding also helps increase metabolism,
resulting in calorie use for extended periods after
rebounding has finished. The added benefit is you don’t
have to take time out of your day to go to the gym, or
set aside extensive time for exercise. You can do
rebounding at home, where even a few minutes is
beneficial, and can be done in front of the television,
or while looking after the children.
4. Back
Problems
Rebounding strengthens the back without the
undue strain that you would experience running on a hard
surface.
5. Balance
This exercise improves
balance and coordination because the surface of the
rebounder flexes in all directions and therefore gives
optimal stimulation to your body’s balancing mechanisms.
6. Injury Reduction
Studies have shown that 27%
to 70% of joggers get hurt in their first year of
running. The impact forces that cause these injuries can
be reduced by 80%.
7. Natural Face Lift
Each
cell of your body is like a balloon. This exercise puts
them repeatedly under stress as they need to resist the
increased G force (when the balloon reaches the maximum
elongation). With time, the cell’s membrane gets
thicker, thus firmer, and gains elasticity. Your skin is
a community of cells. Therefore, regular use of a mini
trampoline will firm your skin and increase its
elasticity.
8. Build Bone Mass
The NASA study
also showed that this was the best exercise to rebuild
the lost bone tissue of astronauts whose continued
weightless state caused them to lose up to 15% bone mass
in only 2 weeks in space. This same exercise can be used
by anyone (especially women) to prevent osteoporosis and
actually reverse the damage.
9. Stress Reliever
The positive effects on stress levels have been studied
in depth. Dr. Morton Walker, in his book “Jumping for
Health”, pages 82-91, describes 30 Specific Anti-stress
Benefits of Rebounding (Avery Publishing Group Inc.,
Garden City Park, New York)
10. Incontinence
Rebounding can strengthen the pelvic floor. If the
incontinence is only light, rebounding can be used to
strengthen the concerned area. However it is important
to “activate the Pelvic Floor” while Rebounding.
11. It is fun!
Rebounding can be great fun as well as
a great exercise. You can do it alone or with your
family.
email: michele@starbounding.com
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About rebounding Exercise using Mini trampolines
So what is a Rebounder or Mini trampoline?
Mini trampoline rebounders come in all shapes and sizes - mainly circular. Mini trampolines are suitable for performing rebounding exercise workouts indoors, either indoors at home, in the garden or at the gym.
You can choose quality mini trampoline rebounders either with steel rebounder springs, or with bungee cable cord springs - both systems for attaching the rebounder mat to a sturdy frame.
Best quality mini trampoline rebounders are sold with quality rebounder spring covers which are important for safety
Rebounding workouts on mini trampolines, also known as rebounders, bouncers and exercise rebounders, provides perfect home exercise and has become very popular in exercise studios
They're 40” (102cm) in diameter. Rebounders, smaller in size may not allow enough mat space for safely performing a range of rebounding skills - and research by biomechanical scientists has shown that 40" 102cm diameter of the entire rebounder provides the best surface for biomechanical stability
mini trampoline rebounders stand approximately 8 inches (25cm) from the floor, and have a carrying weight of between 6 and 15kg.
Most mini trampoline rebounders have detachable legs that screw on, or are spring loaded for easy storage.
With quality mini trampolines you can be assured of a smooth, yielding, rebounding exercise experience! A room height of 2.40 meters is usually quite sufficient for performing rebounding exercises for a wide variety of mini trampoline workouts. Quality mini trampolines are great equipment for fitness workouts at home - the whole family benefits from rebounding exercises
Nourishing to
tissues and joints
Accessible in Busy lifestyles
Versatile for the Whole family
Effective in
Cosmetic Image
Beneficial for Mind Body and Spirit
Energizing and Fun to Perform
The transforming
powers of mini trampoline rebounding exercise with
Starbound workouts is the best way to revive your
energy. Rebounding exercise lifts your spirits, revives
your energy, refreshes your mind and strengthens and
streamlines your whole body
Mini trampoline rebounders come in all shapes and sizes - mainly circular. Mini trampolines are suitable for performing rebounding exercise workouts indoors, either indoors at home, in the garden or at the gym.
You can choose quality mini trampoline rebounders either with steel rebounder springs, or with bungee cable cord springs - both systems for attaching the rebounder mat to a sturdy frame.
Best quality mini trampoline rebounders are sold with quality rebounder spring covers which are important for safety
Rebounding workouts on mini trampolines, also known as rebounders, bouncers and exercise rebounders, provides perfect home exercise and has become very popular in exercise studios and gyms.
tarbound Workout mini trampoline rebounding exercise videos are filmed on quality SPRING rebounders - t
RH48 lymphaciser rebounder and the R36 are among the best rebounders for home exercise
They're 40” (102cm) in diameter. Rebounders, smaller in size may not allow enough mat space for safely performing a range of rebounding skills - and research by biomechanical scientists has shown that 40" 102cm diameter of the entire rebounder provides the best surface for biomechanical stability
mini trampoline rebounders stand approximately 8 inches (25cm) from the floor, and have a carrying weight of between 6 and 15kg.
It has been assessed that rebounding on a quality mini trampoline rebounder provides about the same impact on your body and joints as walking on a carpeted floor surface.
It is important to learn correct skill technique, in particular with a focus on postural stance throughout a variety of rebounding workout exercise skills.
Exercising with a mini trampoline your body becomes lean - like a dancer's, rather than bulked up with muscle.
If you're housebound during the day, or working long hours at a desk, quality mini trampoline rebounders provide ideal home and workplace exercise equipment, for short sessions of exercise.
In an instant you revitalize your energy, increase circulation, and replenish vital supplies of oxygen.
STARBOUND ADDS NEW DIMENSIONS TO REBOUNDING EXERCISE WORKOUTS
Mini trampoline rebounding exercise DVD testimonials from happy customers - use Starbound DVD for rebounding exercise routines at home on best quality rebounders. Mini trampoline springs, frame steel, spring attachment to the rebounder frame and mat create quality mini trampolines Customer Testimonials Starbound mini trampoline rebound exercise workout DVD I love to hear how you are getting on with your workouts. Below are a few of the numerous emails I have received recently from customers who are using the Starbound Workout DVD and rebounding their way to better health and fitness!
Tittle How to recharge your lymphatic system with rebounding exercises on mini trampolines
Descriptyion
Exercising on mini trampoline rebounders helps lymphatic circulation and immune response - mini trampoline workouts pump lymphatic circulation!
Title rebounding on mini trampoline reduces pressure and stress impact on joints and musclesdescription Starbound mini trampoline workouts provide ideal workouts for weight loss, fitness training and holistic fitness without straining joints
THE GREATEST BEENFITS OF STARBOUND MINI TRAMPOLINE WORKOUTS OCCUR WHEN YOU BOUNCE ON A REBOUNDER THAT IS PERFECTLY SPRUNG, WITH NO STRESS INPACT COMING BACK UP THROUGH YOUR BODY! THIS IS SERIOUS STUFF!!!
The best way to reduce stress impact on joints rebounding on a mini trampoline
The quality of mini trampoline rebounder equipment you choose for rebounding workouts largely determines the way your body will respond. If the mat yields only a short way, deceleration into the mat becomes too rapid. Your body is stopped abruptly at the bottom of the bounce.
The springs and mat need to yield completely with your weight at the bottom of the bounce, yet maintain a stable surface tension to ensure you can bounce safely and comfortably.
STARBOUND MINI TRAMPOLINE rebounder exercise rebounding SKILL
1 * Star - Foundation
2** Star - Intermediate
3*** Star - Advanced
Starbound Workouts with rebounders, rebounding, on and around mini trampolines provide the key to success within numerous rebounding exercise lifestyle plans.
REBOUNDING BENEFITS
Rebounding BenefitsTransformations
Mini trampoline Forces
Gravity and rebounding
Rebounding Cells
Rebounding Lymphatics
Rebounding Energy
Stress impact joints
Revitalize energy with mini trampoline rebounding exercise workouts
rebounding on mini trampoline reduces pressure and stress impact on joints and muscles
VIDEO AND DVD
Video DVD optionsMini trampoline Videos
Starbound DVD video
Beginners rebounding
Warm Up
BounceTargets
Sculpt and Tone
Pure Spirit and Stretch
DVD video menu
Starbound book
Transmissions
Mini trampoline workouts
Whole New You
Rebounding Plans
Rebounding Lifecycles
A to Z Health and Healing
Resolution Plans
SERVICES
Can I help you?Workout Sessions
Online Coaching
Tell Me About You
Mini trampoline FAQS
Holistic Fitness Retreats
Links Fitness
My Blog
Contact
Privacy
STARBOUND MINI TRAMPOLINE rebounder exercise rebounding SKILL
1 * Star - Foundation
2** Star - Intermediate
3*** Star - Advanced
Starbound Workouts with rebounders, rebounding, on and around mini trampolines provide the key to success within numerous rebounding exercise lifestyle plans.
Template heading 4 Bounce
Title Press releases and comments about ideal rebounding exercise and rebounding expert Michele Wilburn
Press praise benefits of rebounding exercise workouts with Starbounds core stability training on quality mini trampolines workouts using mini trampolines
Description: Rebounding exercise workouts on quality mini trampolines are the best way for total core stability and strength training. pioneering the mini trampoline rebounding exercise workouts . Read comments from the press from major international publications encouraging people to use their rebounders and reap the benefits of rebounding workouts at home
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' In the 1980's mini trampolines were very much a fashionable gym fixture, only to be quickly overshadowed by more state-of-the-art pieces of fitness equipment.. But suddenly mini trampoline rebounding has bounced back into fashion.'
'The major reason for its rediscovery - particularly in the Pilates studio - is the recognition that it can bring health as well as fitness benefits.' Whatever your rebounding exercise workout goals for mini trampoline exercises - weight loss, fitness training, detox, revitalizing energy, Starbound resolution Plans in my Starbound Book will help you set your goals for creating rebounding exercise workouts to achieve success.
Rebounding exercise workouts on quality trampolines provide ideal core exercise.‘All you need is a 40” mini-trampoline and a few minutes a day to give yourself a healthy glow, lose weight, lighter moods, better sleep, brighter vision, and open up your energy flow.’ 'Devotees claim that, in addition to giving the heart and lungs a workout and building stamina, bouncing boosts the lymphatic drainage system and can even help with complaints such as lethargy, general sluggishness and constipation.'
With rebounding exercise workouts performed using mini trampolines you instinctively isolate abdominal and pelvic floor muscles, particularly as you push feet down into the mini trampoline mat.
Template H3 Include a Video
Rebounding exercise workouts are useful for physiotherapy rehabilitation and healing following surgery and injury.
Rebounding on a mini trampoline enables you to make the most of the additional G-Force values, combining the additional forces of acceleration and deceleration in the vertical plane, without shock or stress impact loading on your body.
"Sales of mini trampolines have soared since the injured England Captain David Beckham was pictured rebounding his way back to fitness last week.
Now this simple piece of equipment has leap-frogged over high-tech, computerized gym products to becoming the most sought-after aid to getting a toned torso... the trampoline allows him to kick balls with his right foot while the soft mat cushions his left foot."
I have coached many professional and VIP athletes, from soccer and rugby stars to tennis champions. They swear by the use of the Original trimilin Pro Plus lymphaciser RH48 rainbow rebounder in their training sessions.
We use them prior to a big match to vamp up energy supplies and also following large tournaments and matches for recouping energy and releasing waste products.
In the coaching rebounding exercise workouts we develop numerous skilols to enhance agility, proprioception, speed, reaction, time, balance - among many others.
Once you've mastered Starbound rebounding exercise workouts, you'll be performing all rebounding exercise workouts to include movements that activate and initiate from your core centre, strengthening and streamlining your whole body.
You constantly use your abdominal muscles with rebounder exercises, not only to control how high you bounce, but also to stabilize, and maintain balance and postural control.
Exercising on mini trampoline rebounders helps lymphatic circulation and immune response - mini trampoline workouts pump lymphatic circulation!
My clients use Starbound mini trampoline workouts for 'Lymphatic Reflex' rebounding exercises in their daily rebounding workouts. Lymphatic ciculation is powerfully activated during mini trampoline workouts on reboudners. Discover the connection of your lymphatic circulation with your cardiovascular system, and look at how they both work together during rebounding workouts to strength, tone and streamline your body, cleansing and strengthening your lymphatic system, and immune system, increasing resistance to disease.
gh your body, enhancing immune response
REBOUNDING WORKOUTS ON MINI TRAMPOLINES PUMP YOUR LYMPHATICS
Rebounding on a mini trampoline offers one of the most powerful exercise systems to stimulate conditions that pump your lymph, and shunt it forward in it's flow.
SO HOW CAN REBOUNDING EXERCISES ON
MINI TRAMPOLINES HELP YOUR LYMPHATIC SYSTEM?
Research suggests that when performing rebounding exercise workouts on mini trampolines activate the conditions that pump your lymphatic circulation.
The upward bounce against the downward pull of gravity closes millions of the one-way valves that regulate the flow of fluid. Moving down again releases pressure in these valves.
LIGHTER IN SPIRIT - FRESHER IN MIND - STRONGER IN BODY!
Numerous testimonies I receive from around the world confirm my enthusiasm. People constantly express surprise that when they are including rebound exercise in their daily schedules they feel so much stronger, for so little effort.
People find exercising on rebounders is kind to joints, challenging yet relaxing for their minds, and calming yet uplifting for their spirits.
" For similar levels of heart rate and oxygen consumption, the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running, a finding that might help identify acceleration parameters needed for the design of remedial procedures to avert de-conditioning in persons exposed to weightlessness,"
NASA Journal of Applied Physiology 49(5)
Rebounding on a Quality Mini trampoline
Nourishes and Protects Your Whole Body eliminating unnecessary stress impact on your joints
When exercising on a floor or jogging on a pavement your spine can absorb up to five times the normal force of walking. As you land, vertical shock waves can spread from the ankles to your bones and spine. Shock waves can travel from the top of the spine and deflect off the skull, setting up additional standing waves.
Impact shocks cause energy stored in your muscles to 'fly' to the protection of your feet, knees, ankles, hips and back. Joggers often suffer micro-trauma injuries to knees, heels and ankles.
When impact shock is transmitted, via the hips to each vertebrae and disc to the skull, the discs act as shock absorbers.
However they can only reduce the shock at each level. From my experience in coaching rebounding workouts I see that rebounding on a poorly designed rebounder can load tension back into the body rather than removing it.
It is important to use a quality rebounder for mini trampoline workouts and to establish mini trampoline workout skills that ensure you are performing all rebounding workouts with perfect posture and rebounding exercise technique.
However well documented the benefits of rebounding exercises may be in eliminating stress impact on joints, it is essential to plan your rebounding exercise workouts to include the elements of a well-balanced functional workout programme.
Just rebounding alone can never provide the essential elements of a balanced health and fitness programme.With a Starbound approach to 5 Star Fitnessyou reap benefits as you bounce!
The increased G-Force, experienced when you land and depress the rebounder mat encourages a healthy surge of fluid throughout your whole body. As the pressure in your tissues changes, the flow of lymph is shunted on.
Your body thrives on the change in speed and direction with rebounding exercise that occurs twice with each bounce. To create an increase in pressure, to stimulate circulation and move the lymph forward you depend on the following
- Changes in gravitational pull, Muscular contractions
- Respiratory pressure, with deep, full, breathing
- Changes in atmospheric pressure
- Activation of calf, thigh and abdominal muscles
With rebounding exercises on mini trampolines you use the forces of gravity, acceleration and deceleration to strengthen the cells in your body, without applying traumatic stress impact to muscles, tissues and joints.
Your immune system, of which your lymphatic vessels are an important part, is the mother of all systems. If it is geared for immediate action when any invasion occurs it will function well and you have less risk of falling ill.
This busy network circulates soldier cells to fight infections, filter bacteria, and eliminate parasites and debris from your body. Rebounding is considered to be one of the best forms of exercise to activate the lymphatic system.
- An estimated 90% of modern day illnesses and symptoms of poor health are lymph related.
- Treatments are often best stimulated by the activation of lymph circulation. Many headaches, for example can be linked to poor lymphatic circulation.
- There are over 300 lymph nodes in your neck, head and throat area - more than anywhere else in your body.
- The function of these lymph nodes is mainly to drain toxins from your brain. If blockages in your lymph become stagnant, toxins are not able to drain efficiently.
- If toxins move through your liver without being broken down, your body cells in general can become bathed in blood that is toxically charged.
Your liver is loaded with lymphatic vessels, which transport fats and proteins as well as carting off wastes. With rebounding exercise on a rebounder you immediately activate the major elimination organs of the LUNGS, KIDNEYS, LIVER and SKIN.
Providing a wonderful lymphatic massage for your legs - rebounding workouts and lymphatic massage go hand in hand - rebounding exercise workouts encourages better circulation stimulating lymphatic flow and energy
Rebounding exercise workouts on mini trampolines act as a powerful force to stimulate lymphatic circulation.
To encourage optimum lymphatic circulation it is important to pulse gently at the beginning of all sessions, and equally as important to slow down and pulse at the end of your sessions.
REBOUNDING WORKOUTS USING MINI TRAMPOLINE REBOUNDERS WILL HELP DETOX, CLEANSE & NOURISH
Without a doubt your lymph nodes are one of the most important stations of defence in your body.
Your blood is taken on its journey, mainly by the pumping of your heart. But even though lymph flows for thousands of miles throughout your body, it has no such main pump.
The flow of lymph is regulated by a series of valves, which depend on definite stimulants for activation. On a x-ray you see a string of pearls, with valves that open as the muscle belly is filled and compressed. You need an increase in pressure below the valve to open the leaf and shunt the lymph forward.
MINI TRAMPOLINE REBOUNDING WORKOUTS HELP DETOX!
Two types of Toxins influence your Health
- ENDO-TOXINS are released from within your body from cellular metabolism
- EXO-TOXINS are absorbed into your body from the outside world, food and fluids, drugs, breath, and pollution
You have more lymph vessels than blood in your body, although they flow in one direction only, from the smallest capillaries to the largest ducts.
Blood and lymph are interlaced throughout your body, merging to help each other, often running parallel routes, until they blend again, when lymph is tipped back into your bloodstream, via the large subclavian veins, behind your collarbone.
HEALTH BENEFITS
EXERCISING ON REBOUNDERS
BENEFITS OF REBOUNDING EXERCISE ON MINI TRAMPOLINES INCLUDE A BETTER IMMUNE SYSTEM
The more you pump blood and lymph around the liver, which is loaded with lymphatic vessels, the better it will operate.
Rebounding exercises on a mini trampoline stimulate lymphatic circulation in the liver to transport fats and proteins, as well as carting off numerous wastes.
- Rebounding offers a natural laxative, decongesting your bowel, and stimulating the processes of digestion
- Muscular reflexes are stimulated when exercising on a mini trampoline, which strengthen the muscles of your alimentary tract and the movement of your colon
Rebounding workouts speed digestion, transit time of your food and helps to regulate bowel motions. Metabolism is stimulated with rebound exercise, which helps deal with the speedy removal of toxins.
Rebounding exercise activates stagnating blood and lymph circulation, to prevent toxins and bacteria from stockpiling. Exercise rebounders provide fantastic fitness equipment, easily accessible for all ages and stages of the lifecycle with great benefits for health
Rebounding exercise workouts can help create a Pump for your Lymphatic system
Rebounding workouts provide exercises for the lymphatic system. For a number of reasons, exercise on a rebounder offers a perfect boost for your lymphatic circulation, and associated immune response.
Like an army in defence, your immune system constantly monitors your body for antigens, sending soldiers in to fight when they're discovered. You'll read more about the important role of your immune system in Starbound my book.
When rebounding, several conditions are activated simultaneously to provide a pump for your entire lymphatic system.
You depend on an increase in pressure below the valves of the lymphatic vessels, to open the leaf and shunt lymph forward.
Your liver has hundreds of duties to carry out - among them the breaking down and distribution of toxins.
If it becomes overwhelmed, which is the case for many in the toxic hotpot that has become our world, it simply stops dealing with all the toxins that come its way.
Toxins are mainly broken down and distributed for disposal by your skin, bowels, kidneys, lungs and liver. Your liver swings into overload if it gets bombarded, and liver cells themselves begin to die off, adding to the toxic load.
Your Whole Body Benefits With Daily rebound exercise!
Your lymphatics have many roles to play when you are performing rebounding exercise workouts
Lymph naturally flows very slowly, with about 4 fluid ounces moving every hour. When you are inactive between one-fifth and two-fifth of a teaspoon of fluid is drained each minute, as opposed to up to four teaspoons when you are rebounding.
Along lymph pathways, beadlike nodes are found, which vary in size, from a pinpoint to a cherry. They act as deprogramming stations for your cancerous cells, prevent viruses from invading further, and filter debris from your circulation.
Read more about the connection of rebound exercise to your lymphatic system, and the associated immune response in Starbound my book, (P16/20)
Fat, for the most part, isn't initially transported to your bloodstream, but absorbed through the intestinal wall into lymphatic vessels known as lacteals.
Fat is picked up in the form of droplets, or as free fatty acids and glycerols, to be transported through your lymphatics before entering your bloodstream.
When rebounding on a mini trampoline the normal rate of flow may increase by 3 to 14 times.
Rebounding exercise on Mini trampoline rebounders offers a Great Way to Recharge your Metabolism and to Boost all Body Systems
Your METABOLISM consists of all chemical processes that take place in your body, including the building up of new tissues and the breaking down and disposal of old ones.
Metabolism is a continuous process whereby every chemical change either uses or releases energy.
The key for activating your metabolism lies in shunting wastes through your blood and lymph to be eliminated.
Ideally, longer rebounding exercise workouts will be followed by a deep stretch to help settle circulation.
To read more about these vital forces that influence your health so powerfully refer to Starbound my book.
REBOUNDING EXERCISE WORKOUTS NEED TO BE VERY GENTLE DURING DETOX AND STOP REBOUNDING THROUGH ANY TYPE OF VIRUS, CANCER OR HEALING CRISES
If you are not feeling well you should stop all forms of exercise, including rebounding workours until you recover fully.
When you first start out with your rebounding exercise sessions you ENTER A PHASE OF literally rebounding your body back into balance. Toxic residues will be released, manifesting completely different symptoms for everyone.
Expect emotional and psychological reactions to surface as the physical debris shifts. People often comment that when they begin rebounding on a mini trampoline they experience tingling skin.
This is often a sign that blockages in fluid and energy are moving, electrical switches are being turned back on and cleansing is taking place. Initially you may feel worse while you are getting better.
Rebounding workouts through detoxification with gentle pulsing sequences from The Starbound Workout will keep your oxygen supplies running high, and activate elimination organs to dispel toxins that are surfacing from within the body.
t the same time you are able to use your mini trampoline to support the essential fitness components of mobility, conditioning, and deep stretch, within you weekly mini trampollne rebounding exercise workouts
With Starbound rebounding exercise DVD mini trampoline workouts, forget the statement, 'no gain without pain' rebounding should be stress free.
In Starbound mini trampoline workouts, whether performing high intensity rebounding or very gentle rebound exercise, when you land on the mini trampoline mat the first portion of your weight deforms the mat surface.
With your body not stopping abruptly at the bottom of the move, it continues going down several milliseconds.
-
The stress impact, trauma, and tension that would normally be loaded into your body with the same exercise performed on the floor, or jogging, is spread - being absorbed by the springs into the elastic mat, along with the abruptness which is applied to your ligaments and joints.
-
When exercising on mini trampoline equipment, more than with any other exercise equipment, your whole body is subjected vertically to the pull of gravity as you depress the mat.
Mini trampoline workouts on quality rebounders with my Starbound mini trampoline workouts on video and DVD are designed to boost your energy and revive your spirits! You overcome the inertia that normally weights you down exercising at home. Feel Light! Joyful! Express POSITIVE ENERGY!
Starbound Mini Trampoline workouts incorporate a 5 Star Fitness approach to rebounding exercise workouts. More than just a bounce regime you'll use and move about your rebounder in a variety of ways exercising to achieve a well-rounded fitness programme.Quality mini trampoline rebounders provider a central focus around which you can build a perfect home gym.Simply setting up a pulsating rhythm on the rebounder mat sends healing waves of vibration through your whole body, refreshing fluid circulation, opening up your breathing - revitalising your energy with mini trampoline workouts.When rebounding aerobics on your mini trampoline is a part of your daily routine, you'll enjoy the bounty of better health and fitness - live life to the full!
An original pioneer of mini trampoline workouts, I have been coaching mini trampoline workout and lifestyle programs for over 35 years.
Start rebounding on mini trampolines with acclaimed author fitness and lifestyle coach. How do we get the Results we want using mini trampolines? With Starbound 5 Star Resolution Plans!
Five Star rebounding fitness! My Starbound Workout videos online and compiled on DVD provides rebounding exercise workouts with progressive skill development, for wide participation of all levels of fitness. Whether you perform mini trampoline exercises for a moment, a few minutes or an hour, you'll be amazed at the difference even gentle rebounding makes.
Rebounding exercise workouts on quality mini trampolines, also known as rebounders, or bouncers, provide excellent exercise for the whole family, boosting the lymphatic system and healthy immune response - keeping visits to the doctor at bay! For people with a busy schedule, rebounding exercise workouts on quality mini trampolines provide ideal home exercise - whether for a few minutes or an hour you'll be amazed how a gentle bounce can rejuvenate your whole being!
More than just a rebounding regime, Starbound workouts on mini trampolinestake place within five Starbound health and fitness rebounding zones. You achieve a well-balanced rebounding aerobics workout.As you bounce your way to health and fitness on a mini trampoline your mind is refreshed, and spirits revived!
Starbound rebounding aerobics skills are performed with a soft pulsing foundation bounce, with the feet staying close to the ma
Although rebounders are often called mini trampolines, garden trampolines are larger, The exercise techniques performed on both are completely different. On a large garden or gym trampoline tricks and techniques are really more akin to modern cheerleading moves.Most rebounders are round. There are a small number that are square, hexagonal or oval in shape. Most mini trampolines have between 6 and 8 mini trampoline has
6 legs between 8 and 14” long
a durable mat with an elastic nature
an elastic element such as spring or bungee bands
a round elevated rim which the legs support and which is attached to the mat by the elastic element, either springs or bungee bands
Since their introduction, many improvements have been made to the quality and construction of rebounders. Spring size, shape, and durability have improved greatly over time, and in the last several years springs have been replaced entirely in certain high-end units by bungee-bands, which are quieter and may also offer certain advantages in terms of smoothness and user experience. Units with folding legs, and units whose entire body (including the mat and the rim) folds in half, or even in quarters, have been introduced. Rebounders can be purchased for anywhere from between $40 and $1,000 and up.
The largest two differences between rebounders, other than manufacturing materials, relate to the source of elasticity.[5] As this mechanism is responsible for carrying the weight of the user, their longevity and responsiveness directly affect the rebounding experience. The two main mechanisms currently in production are bungee cords[6] and piano wire.[7]
Types of exercise and movements performed
Rebound exercise begins as soon as someone steps on a rebounder and begins to move their body. It can be highly aerobic — full-on sprints and interval training are ideal on a rebounder, because it does not jar the physical body anywhere near as much as does hard ground — or it can be very slow and gentle, with only a gentle rocking taking place.
Just as rebounders have evolved from poorly made spring-based units to modern spring-based units and high-end bungee-based units, the types of exercise and movement done on rebounders has evolved as well.
Al Carter initially introduced the distinction between the “health bounce”[8] (a gentle rocking motion that anyone in any state of health can do, which was said to stimulate the immune system), an “aerobic bounce” that involved elevating the heart rate (either running in place or dancing), and the “strength bounce,” which involved higher bouncing with both feet leaving the mat (leading to both abdominal and lower body strength directly as well as to the strengthening of all bodily cells through the accelerative force applied (see Claimed Benefits below).
Subsequently, many different approaches have been taken to rebounding. For example, collaborating with Al Carter and working with athletes in the late 1970s and 1980s, Dr. Harry Sneider, a college athletic coach, brought his sport-specific training methods and the use of resistive hand-weights to rebound exercise.[9] More recently, JB Burns has pioneered an infomercial and mass equipment approach making use of dance-style workout DVDs for home users. Along the way, a variety of celebrities have endorsed rebounding, including the fitness guru Jack LaLane and the self-help guru Tony Robbins. Bob Hope reportedly said, ““I keep my REBOUNDER at the foot of my bed, and use it daily,” and President Ronald Reagan reportedly said, “If you see somebody jumping up and down on the second floor of the White House, that's me rebounding."[10]
Claimed benefits
There are five main organizing themes or perspectives with respect to what is claimed[11] [doubtful source: trampoline sales site] to be special about the health and fitness benefits of rebound exercise:
Strengthened Cells: All of the body’s cells are said to be strengthened through the mechanics of rebounding, either because of gravity changes or because of pressure differentials (along with more oxygen reaching cells throughout the body);
Increased Lymph Flow & Immune System Function: Rebounding is said to lead to greatly increased lymph fluid circulation, leading directly to a boosted immune system, greater white blood cell activity, and increased detoxification generally;
Cardiovascular and Respiratory Improvement: Rebounding is said to directly yield impressive aerobic exercise benefits in terms of heart strength and functioning, respiration, and related physiological functions[12]; and
Physical Strength, Muscular Development, Coordination, Balance, and Flexibility: Rebounding is often said to improve all of these.
Low Impact, Less Strain on Joints, Soft Tissue, Skeleton: The elastic element of a rebounder, either springs or bungee bands, absorbs much of the impact or shock on each bounce, thereby making rebound exercise more attractive to those who need to avoid shocking or straining their joints, soft tissue, and skeleton.
Rebounding is said to assist dozens of specific medical conditions—from arthritis to vision improvement—but there is little systematic peer-reviewed scientific evidence for these claims.
Rebounding on quality mini trampolines is the best exercise
An introduction to rebounding on mini trampolines with personal trainer, coach and author Michele Wilburn
Mini trampoline rebounding exercise workouts revitalize your energy
A major benefit of rebounding on quality mini trampoline rebounders lies in the lack of stress impact loaded onto joints - Stress absorbed during rebounding exercise workouts is assessed to be equivalent to 'walking on carpet
Ideally with rebounding workouts on mini trampolines the stress impact usually loaded into your body when you perform floor aerobics or jogging, is absorbed by the springs and mat of the mini trampoline
What is rebounding? Michele Wilburn explains
Rebound exercise and the power it releases to transform your health and fitness
Start rebounding on mini trampolines with acclaimed author fitness and lifestyle coach.
ABOUT STARBOUND
Welcome
Starbounding
Five Star Fitness
Home Gym
About Rebounding
Best Exercise
Kind Words
Testimonials
Press Praise
History of Rebounding
NASA and Research
Your Health
and Fitness
BENEFITS
Rebounding Benefits
Transforming
Powers
Mini trampoline Forces
Gravity and rebounding
Healthy Cells
Lymphatic Circulation
Rebounding Energy
Reduce Stress impact
STARBOUND BOOK
Book Overview
Inner Oceans
Mini trampoline workout
Whole New You
Rebounding Plans
Rebounding
Lifecycles
A to Z Health & Healing
Resolution Plans
VIDEO AND DVD
Starbound Video content
Starbound DVD video
Beginners rebounding
Warm Up
Bounce Targets
Sculpt and Tone
Pure Spirit and Stretch
DVD
and video menu
Video workout options
STARBOUND SERVICES
Services Overview
Workout Sessions
Online Coaching
Holistic Fitness Retreats
Mini trampoline FAQS
Tell Me About You
Links and resources
News Podcast and Blog
Contact
Michele Wilburn
Privacy
Policy
BEGIN REBOUNDING
Start Rebounding
Rebounding tips
Medical Warnings
Safety Issues
Mini trampoline plans
SITEMAP
Starbound Mini trampoline rebounding exercise videos
Montage sequences from Starbound 5 Star Fitness mini trampoline videos.
Starbound mini trampoline videos
Mini trampoline workouts
Starbound mini trampoline videos
Your Home Page
STARBOUND ~ Welcome ~ Starbounding ~ Five Star Fitness ~ Home Gym ~ About Rebounding ~ Best exercise ~ Kind Words ~ Rebounding History ~ NASA and Research ~ Press Praise ~ Your Health and Fitness ~ Shop ~ email: michele@starbounding.com

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About Starbound Mini trampoline workouts
ABOUT STARBOUND ~ Welcome ~ Starbounding ~ Five Star Fitness ~ Home Gym ~ About Rebounding ~ Best Exercise ~ Kind Words Testimonials ~ Press Praise ~ History of Rebounding ~ NASA and Research ~ Your Health and Fitness
Exercising on Mini trampolines is called Rebounding
Rebounding on mini trampolines involves performing a variety of rebounding exercises, on the mat of the rebounder, to stimulate marvellous health and fitness benefits.
Mini trampoline exercises don't have to involve strenuous effort for you to reap the benefits.
Rebounding with Starbound mini trampoline workouts, your rebounder becomes a power-packed, healthy lifestyle tool - for fitness, cosmetic, and healing benefits.
Starbound 5 Star Fitness Mini Trampoline Workouts
A variety of equipment for rebounding mini trampoline exercise workouts and other home exercise workouts - spice up rebounding workouts by cross-training.
Exercise bands for resistance work well with rebounding workouts. As do resistance weights. Exercise balls offer great value to any workouts especially to support deep stretch and sculpting routines. Keep the bounce in your workout!
Starbound Adds New Dimensions to Rebounding
More than just a rebounding regime, Starbound workouts on mini trampolinestake place within five Starbound health and fitness rebounding zones.
You achieve a well-balanced rebounding aerobics workout.As you bounce your way to health and fitness on a mini trampoline your mind is refreshed, and spirits revived!
Starbound rebounding aerobics skills are performed with a soft pulsing foundation bounce, with the feet staying close to the mat
Burn Calories and lose weight with Mini trampoline exercise Workouts
Rebounding on a quality mini trampoline provides a low-impact, calorie-burning cardiovascular and lymphatic workout - altogether far easier on your joints than high-impact activities like jogging and performing aerobics on the floor.
With regular rebounding exercise workouts, along with a healthy approach to your daily food intake, you can lose substantial weight rebounding daily. Within a few weeks and definitely streamline, tighten and tone your problem areas.
What's
more - you
enjoy
the
exercise!
Even
short
rebounding
workouts
on your
mini-trampoline
can
produce
great
results!
Professor
of
Movement
Science
Victor
L.
Katch,
estimated
a person
of 135
pounds
can burn
75
calories
with
rebounding
exercise
for
about 12
minutes.
Someone
of 160
pounds
will use
86
calories
in the
same 12
minute
workout.
And
if you
really
work
strenuously
on your
rebounder
performing
12
minutes
of
high-impact
aerobics
you
should
burn up
to 102
calories.
Mini trampoline skills employed within rebounding aerobics training programmes also develop speed, reaction time, agility and co-ordination. Pioneers in visual exercises integrate rebounding exercise using mini trampolines for vision improvement, within therapeutic programmes.
I have coached many professional athletes who swear by the power of mini trampoline workouts - both in their training and in their recovery following competitive exercise.
STARBOUND WORKOUTS USING MINI TRAMPOLINES ARE POPULAR WITH A WIDE RANGE OF THERAPISTS
I have worked with a number of therapists, including complementary and medical practitioners, who recommend clients for Starbound Mini Trampoline Workout coaching, advice on rebounding exercises, rehabilitation, and general fitness plans.
Kinesiologists and complementary therapists, refer clients for Starbound mini trampoline workout coaching, to reap the benefits of rebounding exercise for health, healing and energy.
Physiotherapists use rebounders in their programmes for rehabilitation, operation recovery, and general recuperation from injury. Rebound exercise offers ideal rehabilitation for many foot, knee, and leg injuries.
Rebounding Eliminates stress impact on the joints, building on kinetic energy supplies
Rebounding exercise is low impact - Kind to the Joints! Nourishing and detoxifying at the same time.
The beauty of rebounding exercise is that everyone can benefit, no matter of what age or level of fitness. Mini trampoline rebounding workouts can easily be adapted to a level that best suits you.
Exercising on a mini trampoline rebounder you feel light, joyful, and express positive energy. Whether for a couple of minutes or an hour - rebounding on a quality mini trampoline rebounder recharges your energy, lightens your mood, frees your spirit - you simply feel better!.
MINI TRAMPOLINE WORKOUTS OVERCOME THE INERTIA AND BOREDOM THAT NORMALLY WEIGHS YOU DOWN EXERCISING AT HOME
Following Starbound’s unique system of rebounding aerobics you adapt rebounding exercises to your personal level, skills, and rate of progress
TEASE YOUR BODY INTO ACTION WITH REBOUNDING EXERCISE WORKOUTS
STARBOUNDS 5 STAR APPROACH
Lymphatic Reflex Zones & The Health Bounce
Warm up, Pulse Raising & Stretch
Bounce Target Zones
Sculpt &
Condition
Deep Stretch & Relaxation
Starbounds mini
trampoline rebounding exercise workouts in the DVD arepilates-based with
an emphasis on precise postural control and rebounding skill
development- encouraging ongoing progress at an individual pace, for
wide participation of all ages and fitness levels.
From gentle
rebounding exercise workouts for beginners, to more challenging
choreography, DVD rebounding workouts are introduced progressively,
within three modules, from beginners to advanced.
Join
Michele Wilburn 'Energyia Holistic Fitness Holiday Retreats' Mini
trampoline rebounding exercise workouts are included in Energyia
Holistic Holiday retreat exercise workout sessions.
Research about rebounding workouts on mini trampoline exercise have encouraging results
Mini trampoline Rebounding Solutions with Starbound lifestyle plans can transform your health and fitness
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EXPLORE STARBOUND AND MINI TRAMPOLINE REBOUNDING EXERCISE WORKOUTS
- All
- My Story
- Starbound
- About Rebounding

Welcome
I'm Michele Wilburn - author of the Starbound mini trampoline book, producer of Starbound videos and holistic fitness coach

Starbounding
If you're housebound during the day, or working long hours at a desk, Starbounding provides a unique approach to rebounding

Five Star Fitness
With a focus on 5 Star Fitness , you'll exercise on your rebounder within 5 zones, combining rebounding exercise with mobility,
The Starbound Concept
Numerous testimonies I receive from around the world
confirm my enthusiasm. People often express surprise
that with rebounding
exercise in
their daily
schedules
they feel
nso much
stronger, for so little effort. People find
exercising on rebounders kind to joints,
challenging yet relaxing for their minds, calming yet uplifting for their spirits.

Home Gym
Mini trampolines are incredibly versatile. Bounce, step, skip, jog, cardio, body sculpting and health bounce lymphatic workouts.
It's much more comfortable exercising while using your rebounder as a Home Gym. Choose a quality mini trampoline to protect your body from stress impact experienced in exercise workouts performed on the floor.

About Rebounding
Most people want to fit daily exercise into their diaries, but don't find time. In our high-tech world, machines are doing much of the work our bodies are created to perform.
We need to move our bodies on a regular basis. Explore the concept of rebounding exercise and why mini trampoline workouts provide ideal solutions for fitness and health.

NASA and Research
NASA CARRIED OUT RESEARCH IN THE 1970'S INTO REBOUNDING EXERCISE
The force of gravity combined with the forces of acceleration and deceleration work to your advantage for fitness training using mini trampolines. Rebounding exercise lines up with these three power horses to strengthen your whole body simultaneously.
Holistic Mini Trampoline Fitness
Starbound provides the first holistic mini trampoline rebounding exercise system, developed over 35 years for holistic fitness, well-being and lifestyle. with author, producer personal trainer and lifestyle coach Michele Wilburn

Best exercise
Mini trampoline rebounding exercise workouts provide so many amazing benefits for people of all ages. Whatever your health and fitness concerns in most cases you can easily adapt the use of the mini trampoline for your purposes. Mini trampoline workouts are great for weight loss, lymphatic health and fitness

Kind Words
Read a few of the numerous testimonies I receive daily from around the world confirming my enthusiasm about mini trampoline workouts. People speak of increased energy throughout the day, better sleep at night, and of remarkable cosmetic benefits - flat tums, slim hips and thighs and easy weight loss.

History of Rebounding
PEOPLE HAVE ALWAYS BOUNCED. Leaping and rebounding is a natural act tapped by the young in their play, forming an important part of recreation and physical education. From early childhood, babies bounce before they walk, with bouncing an instinctive element of spontaneous and organized play.

Rebounding Exercise
Rebounding exercise skills are classified according to intensity and complexity, with sequential skill development for rebounding routines, from beginners through advanced.

Your Health and Fitness
If your immune system is geared for action when a virus or any invasion occurs you are more able to resist illness. Perform mini trampoline workouts daily for a few minutes or an hour - inviting protection from disease with every bounce!
Join me with my holistic fitness and lifestyle courses, to 'move to improve' and bounce through transformation.

Press Praise
Press have provided ongoing enthusiastic praise in regards to articles, TV and media in general. Rebounding exercise is encouraged by the press for all ages.
As you bounce you way around my site you'll explore the amazing benefits of Starbound Mini Trampoline Rebounding exercise using quality mini trampoline rebounders, with numerous quotes from press publications

Starbound Shop
My Starbound Shop is divided into country regions, with prices displayed in your country currency, including delivery. I work closely with manufacturers in each region who oversee your delivery and deal with all queries myself.
EXPLORE STARBOUND AND MINI TRAMPOLINE REBOUNDING EXERCISE WORKOUTS
- All
- My Story
- Starbound
- About Rebounding
STARBOUND SHOP {for Mini Trampoline Exercise}
Whatever your age, fitness level, and goals, I design Starbound mini trampoline workouts to help you reap numerous benefits of rebounding exercises for health and fitness. It's easy. You learn to bounce safely and with style. You look and feel better!
STARBOUND MINI TRAMPOLINE EXERCISE SHOPPING
ABOUT STARBOUND MINI TRAMPOLINE REBOUNDING EXERCISE
Starbound Mini trampoline Exercise Shop
The first fully developed lifestyle, holistic fitness and well-being mini trampoline rebounder exercise workout system - evolving over 35 years by author. personal trainer and lifestyle coach Michele Wilburn
STARBOUND SHOPPING ~ Shop Starbound Central ~ Terms and Conditions ~ Select Shop Region ~ Shop Canada and USA ~ Shop Australia ~ Shop New Zealand ~ Shop UK ~ Shop Europe ~ Starbound Shop World ~ Services Overview ~ Contact
Please check Shop Admin, Terms and Conditions, Returns and my Privacy Policy prior to purchasing. Choose your country region for shopping and shop in that one currency only. If you want a price for any product not listed in your region please email me. Please choose your Starbound mini trampoline shop in your country region for best quality mini trampoline rebounders, Starbound mini trampoline workouts in rebounder exercise videos DVDs and mini trampoline books and for Starbound courses and coaching with Michele Wilburn.
Starbound Shop Australia
Shop Au ~ Books DVDs Videos AU ~ Australia rebounders ~ Buy mini trampoline Au ~ AU Rebounder parts ~ FIT KITS Au ~ Health and Beauty Au
Starbound Shop New Zealand
Starbound Shop NZ ~ Books DVDs Videos NZ ~ NZ mini trampolines ~ BUY NZ rebounders ~ Static Electricity ~ Rebounder parts ~ FIT KITS NZ ~ Health and Beauty NZ
Starbound Shop UK
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Starbound Shop World
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Starbound Shop Products Index
PRODUCTS INDEX ~ Main Products Index ~ Choosing rebounders ~ Quality mini trampolines ~ Books DVD Videos ~ Shop best Mini trampoline ~ Shop Rebounder Parts ~ Shop Fit Kit Essentials ~ Shop Health and Beauty ~ Shop Special Offers ~ Rebounder Classification ~ Mini trampoline Specs ~ Mini trampoline classification ~ Services Overview ~ Workout Sessions ~ Online Coaching ~ Holistic Fitness Retreats
BUY A MINI TRAMPOLINE ~ Mini trampoline overview ~ USA AND CANADA ~ Australia Rebounders ~ NZ Mini trampoline ~ UK Mini trampoline ~ Mini trampoline Europe ~ Mini trampoline World ~ Choosing Rebounders ~ A Quality mini trampoline ~ Reducing stress impact ~ Electromagnetic and static electricity ~ Lymphaciser mini trampoline rebounders ~ Health Circulator rebounders
BOOKS
VIDEOS DVD ~
Books DVD Videos USA
Books DVD Videos AU
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Books DVD Videos NZ
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Books DVD Videos UK
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Books DVD Videos Eu
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Books DVD Videos World
~ View
content reviews for Starbound mini trampoline video
and DVD productions ~
Pal & NTSC DVD Country Guides
FIT KIT ESSENTIALS
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Shop
Canada and USA FIT KITS ~
Shop Au FIT KIT
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Shop FIT KIT NZ
~ Shop FIT KITS UK
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Shop FIT KIT EU
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Shop FIT KITS World
Fit Kit Essentials ~ Fit Kits ~ MIni Balls ~ Flexibar Pro ~ Gymstick ~ Hand Weights ~ Exercise Bands ~ Exercise Balls ~ Sports Watch Monitors ~ Cross Training ~ Water Weights ~ Mini trampoline Skipping ~ Workout mats
HEALTH AND BEAUTY ~ Health and Beauty Canada and USA ~ Health and Beauty Au ~ Health and Beauty NZ ~ Health and Beauty UK ~ Health and Beauty EU Health Beauty World
Health Beauty Products
Health and Beauty ~ Powerbreathe ~ Aroma massage oils ~ Home massagers ~ Cellulite ~ Facesavers ~ Feet treatments ~ Stress Management ~ Better backs ~ Arthritis tips ~ Massage balls ~ Hand ball Therapy ~ Hand putty ~ AromaTherapy
Shop rebounder parts
Special Offer Packages
Starbound Mini Trampoline Book
Book Overview ~ Inner Oceans ~ Mini trampoline workout ~ Whole New You ~ Rebounding Plans ~ Rebounding Lifecycles A to Z~ Health & Healing ~ Resolution Plans
Well-researched information promoting benefits achieved with rebounding exercise is well documented in best selling Starbound mini trampoline book. Understanding the benefits you are achieving as you bounce keep you motivated with your mini trampoline rebounding workouts and ensure safe and effective rebounding exercise workouts with your mini trampoline rebounder at home.
Starbound Mini Trampoline Videos & DVD
Video workout overview Starbound Video content Starbound DVD video DVD and video menu Video workout options
Zone 1 ~ Beginners rebounding ~ Zone 2 Warm Up ~ Zone 3 Bounce Targets ~ Zone 4 Sculpt and Tone ~ Zone 5 Pure Spirit and Stretch
Starbound
Workout rebounding exercise online video and DVD create
a great
package
combined
with my Starbound book
of
rebounding exercise
for mini
trampoline
workouts and
transformation plans. When I started filming mini trampoline videos for my
clients. I found they also provided a great tool for
my clients attending Starbound workshops to use the
videos at home practicing Starbound mini trampoline
skills and perfecting the art of bouncing!
I've travelled widely filming Starbound mini trampoline videos. I
personally love my exercise time to be as spa full
as possible - so what better place to film than at
the Movenpick Spa and Resort on the dead Sea in
Jordan - and of course the Greek islands.
Mini trampoline Coaching & Courses
Services Overview ~ Workout Sessions ~ Online Coaching ~ Holistic Fitness Retreats ~ Mini trampoline FAQS ~ Tell Me About You ~ Links and resources ~ News Podcast and Blog ~ Contact Michele Wilburn ~ Privacy Policy
Since the 1980's I've had the pleasure of coaching hundreds and thousands around the world - all ages, levels of health, fitness and social status - from social housing estates to famous royalty. I recently returned to New Zealand after a very exciting career, based in the UK, Europe, and internationally. A Certified Level 4 Personal Trainer and holistic fitness coach, I recently returned for a year to University in NZ to make sure I was up-to-date in the fitness world! I had a great time with the 50 kids on my course - but not much has actually changed in the fitness world since I first trained forty nine years ago. Except the music!
Starbound Energyia Holistic Fitness & Holiday Retreats
Join me for Fun in the Sun with my Starbound Energyia Holistic Fitness Holiday Retreats
'Energyia Holistic Fitness exercise Holiday retreats' Mini trampoline rebounding exercise tuition is included in Energyia Holistic Holiday exercise retreats along with Energyia Kinetics - my new release of exercise workouts include yogaflow and pilates based exercise workouts interspersed with mini trampoline workouts.
email: michele@starbounding.com
STARBOUND ~ Welcome ~ Starbounding ~ Five Star Fitness ~ Home Gym ~ About Rebounding ~ Best exercise ~ Kind Words ~ Rebounding History ~ NASA and Research ~ Press Praise ~ Your Health and Fitness ~ Shop ~ email: michele@starbounding.com