The Complete Guide to Rebounding: Benefits, Workouts, Science, Etc.

Rebounding is a popular form of aerobic exercise that involves jumping on a trampoline at either a fast or slow pace and sometimes incorporating aerobic stepping and periods of rest into the exercises. The health benefits of rebounding are endless, and the exercises are easy on the joints and appropriate for fitness lovers of all ages and body types. Consider the facts in this guide when evaluating the effectiveness of rebounding.

Health Benefits of Rebounding

Rebounding is a form of cardiovascular exercise that has gained popularity in recent years due to its low-impact workouts and versatility for anyone who wishes to improve their overall health. For a comprehensive list of all the health benefits of rebounding, please read this article. Some of the most common health benefits that users see when they incorporate rebounding into their routine include:
  • Pelvic floor health support. The bouncing motion that rebounding uses can help stabilize hip joints and work deep core muscles. Among other benefits, this can help prevent urinary incontinence.
  • Rebounding places minimal pressure on the bones and is often a viable choice for those with osteoporosis. Individuals who practice rebounding often find that it decreases bone resorption and supports bone formation, bone strength, and bone density.
  • Motor skills. Those who suffer from poor balance and coordination sometimes find that rebounding improves their motor skills.
  • Expelling toxins. Individuals who engage in rebounding often experience benefits to their lymphatic system, including flushing the body of dead cells, bacteria, toxins, and other waste.
  • Full-body workout. Rebounding is a great form of exercise to work the core, back, buttocks, and legs. It can also improve endurance.
  • Oxygen flow. Because rebounding is an aerobic exercise, it can increase lung capacity and oxygen flow through the body. When a person follows an exercise program on a rebounder, their heart beats faster, allowing the red blood cells to carry more oxygen.
  • When an individual’s heart beats faster by rebounding regularly, it helps them stay ready for physical activity and may help regulate the body temperature to stay warm when the temperature drops. This increase in circulation is most often felt in the extremities like feet and hands.
  • Heart health. Rebounding causes the heart to beat faster. Exercising this muscle, just like any other, improves its health and strength. This also helps with reducing risk factors for cardiovascular disease. Many rebounders find that they have lower cholesterol and blood pressure, which decreases their risk of stroke, heart attack, and arteriosclerosis.
  • Reduced cholesterol. Rebounders who have high cholesterol have found that aerobic exercise lowers their triglyceride levels and LDL (bad cholesterol). It can also help increase HDL (good cholesterol) levels.
  • Thyroid support. Hormone production is one of the most sensitive bodily functions, and rebounding can help support the entire endocrine system. The thyroid gland in the neck is one of the most important glands in the body, and rebounding may help the thyroid produce its hormones, which are vital to all bodily functions, and reduce the effects of hypothyroidism.
  • Blood sugar regulation. Rebounding is a great exercise for increasing glucose levels in the bloodstream and being more energetic. Users who have insulin deficiencies often find that rebounding improves their insulin function and regulates blood sugar levels.
These are just a few of the many health benefits of rebounding regularly. Individuals may experience many other positive effects, including lymphatic circulation, reduced cancer risk, metabolism stimulation, diabetes control, better vision, decreased joint pain, and endorphin release.

Workouts and Exercises

Rebounding on a home workout system like the Cellerciser® is an activity that can benefit individuals or the entire family. Some of the most popular exercises include:
  • Jamba walk. This low-impact exercise involves pushing down into the mat with the feet, alternating from left to right. It is beneficial for cellulite, weight loss, circulation, metabolism, and knees.
  • Side to sidekick. Just as the name implies, this exercise is performed by kicking from side to side while maintaining safety with the balance bar. It is great for thighs, hips, love handles, and the waist.
  • This exercise can be performed by keeping the waist straight and twisting at the hip socket or twisting at the waist. It benefits the pancreas, digestion elimination, internal organs, and the lower back.
  • Power breathing. While bouncing on the rebounder, the individual breathes in through the mouth while raising their arms, then breathes out while lowering the arms. This is an ideal exercise for bronchial issues, clearing mucus from the lungs, and increasing lung capacity.
  • The sprinting exercise involves lifting one’s knees high while bouncing on the trampoline. This maneuver is a great aerobic exercise that offers tendon support, increases endurance, and promotes weight loss.
  • Sit and bounce. This beginners’ exercise is just what it sounds like. The individual sits on the rebounder’s mat with their hands at their side, leans back, and bounces on their bottom. It is good for the upper thighs, pelvic region, back, and abdominals. Lifting one leg at a time while performing the exercise offers the same benefits and helps improve connective tissues and groin muscles. The sit and bounce two-leg exercise involves bouncing with both feet raised off the ground and pumping with the arms and shoulders.
  • Ski patrol. This fun exercise is performed by jumping side to side with the feet together. It is a great exercise for the ankles, buttocks, knees, thighs, and hips. A more advanced version of this move, the whippy ski patrol, is done by jumping side to side while crossing the feet and alternating shoulder raises. This variation aids with digestion and benefits the knees, waist, and upper and lower back.
  • Cheek to cheek bounce. This maneuver involves sitting on the rebounder and employing a bicycle motion with the legs to alternate bouncing on each side of the buttocks. This is a good exercise for the obliques, stomach, thighs, and groin.
  • Stomach/run. In this exercise, the individual lifts their knees high while leaning back a bit to maintain balance. Benefits include increased endurance, weight loss, and a workout for the stomach, chin, and neck.
  • Health bounce. This exercise involves lifting the heels up and down or keeping the feet flat and bending up and down at the knee. It is great for balance, circulation, and overall health.
There are more than 30 different exercises that one can perform on the Cellerciser®. With this versatility, the workout is always fresh and never gets old.

The Science and Facts Behind It

Health advocates around the globe tout the benefits that rebounding has on lymphatic health and the immune system. The aerobic exercise of bouncing on a trampoline increases lymph and blood circulation in the body. The human lymphatic system becomes a dumping ground for the waste products and toxins in the body’s blood supply, as the heart pumps it through the cardiovascular system. Since rebounding increases lymphatic flow, it improves the body’s efficiency in flushing out these toxins.
Physical exercise involves opposing gravity, the force that weighs down on our bodies from the time we are conceived. Every part of the body works against this force when we exercise. All the cells in our body work to stay healthy as they face the gravitational pull exerted upon us. The act of rebounding makes use of the force of gravity, in tandem with acceleration and deceleration, to create a situation the body isn’t typically accustomed to. As the individual lands on the trampoline, the cells must adjust to the deceleration, but as the rebounder pushes the person up into the air, a type of weightlessness occurs for a moment. As the cells adjust to these forces, they benefit from the exercise.
As the lymphatic system’s flow increases through rebounding, it strengthens the immune system and allows it to function more effectively. Most people don’t know that the volume of lymph fluid in their bodies is three times as much as their blood volume. Although this fluid must circulate throughout every corner of the body, it is not pumped by the heart. It moves from the feet upward in one direction in the white blood cells. The one-way valves that these fluids travel through all point upward. Once the fluids reach the top of the chest, they move into the bloodstream, which carries them back into the rest of the body. Since rebounding increases this process by up to 10 times the rate when resting, the system filtering these toxins works much more efficiently.
Rebounding is a better option for this aerobic exercise than running and jogging because it is much easier on the body. Running and jogging can be very traumatic to the legs, back, knees, and ankles. When a person exercises on a rebounder, they are not repeatedly landing on a hard surface, so the shock trauma is greatly reduced. When people experience the increased lymphatic flow resulting from rebounding, they are less susceptible to illness because fewer toxins build up in the body.
Reduced cancer risk is one of the many benefits of rebounding because it improves several important factors in human cells. Cell exercise is one of the benefits of rebounding. Since the exercise works the entire body, all the cells get the exercise they need to stay healthy. A more effective lymphatic system encourages a healthy cell environment, which is essential to a healthy body. Rebounding also aids in cell communication. All the cells in our bodies communicate with the cells around them. They can also send messages from one group to another group of cells. The activity of rebounding facilitates this communication and improves bodily functions that fight off disease.

Different Types: Spring vs. Bungee

When choosing a rebounder system, it is vital to look at the type of material used to create the trampoline’s bouncing action. Most systems use tube springs that are attached directly to the frame. These springs produce bounce, but they can result in problems with the knees and lower back. In some cases, users may even suffer nerve damage.
Other rebounders are made with bungee cords instead of springs. These rebounders should be avoided for several reasons. For one, they often cause the same nerve, back, and knee issues that tube spring rebounders can create, but the problems don’t end there. One of the joys of rebounding is enjoying a workout at home while listening to motivational music or watching movies and TV shows. Bungee rebounder systems tend to be very noisy during use. The squeaking sounds they produce drown out the TV or stereo and often become so annoying users lose interest in their rebounding workouts. In addition to that, the bungee cords used on these products begin to break down over time, which weakens them and releases particulates into the air.
The Cellerciser® TriDaptable® springs are a superior product to any of the others and provide the ultimate movement support, lift, and adaptability. These springs are different because they self-adjust to every individual who steps on the rebounder. This makes The Cellerciser® an ideal home workout system for families. Every individual in the household likely has a different body type, weight, and height, but this rebounder adjusts specifically to each person. The springs stretch from the middle and adjust to the user’s weight by gradually absorbing the weight through its unique tiered-tapered ends. This provides the appropriate amount of support for the individual as their body accelerates and decelerates.

The Anatomy and Parts of a Steel Spring Rebounder

Rebounders that are constructed with a steel frame and springs are the highest quality trampolines on the market. Plastic composite frames can crack and pose a risk of injury to the user, but steel frame models provide a firm, stable base for rebounding. The steel frame of the Cellerciser® is of the highest quality because it has 36 holes drilled around its circumference. The steel springs are connected to the frame through specialized steel pins that allow for optimal rebounder motion and prevent damage to the frame. The frame itself is welded robotically to create strong welds with no cold spots.
Some mini trampoline models are made with nylon, canvas, or plastic mats. Unfortunately, these mats lose their strength and stretch over time. It is important to replace the equipment when it begins to show signs of wear, as a stretched out mat can lead to back, ankle, and knee problems. The Cellerciser® mat, on the other hand, is constructed of superior polypropylene materials, using the system’s patented process. These mats undergo a quality control process that involves exposing them to about 200 tons of pressure and putting them through an oil drum bath that exceeds 160 degrees. As the Cellerciser® creator, David Hall, has said, “I designed the Cellerciser® to be a one-time investment for a lifetime of benefit. You can buy a cheaper mini-trampoline or rebounder, but you cannot buy a better one. I stake my name on it.”

High Quality vs. Cheap Rebounders, the Difference Matters

There are many types and brands of rebounders available today, but not every trampoline is the same. Often, consumers see inexpensive rebounders at big box stores like Target and Walmart and assume that they are getting the same product as costlier, higher-quality trampolines. This is a mistake because it doesn’t simply mean the rebounder won’t last as long—it may result in bodily injury to the user.
There are several factors to consider in ensuring quality before buying a rebounder. The first of these is the comfort level of the product. Many low-quality trampolines require that the user wears shoes for the proper support when they bounce. However, high-end rebounders, like the Cellerciser®, are easy to bounce on in bare feet and still have the support users need.
Another important element to a wise rebounder purchase is the bounce level. Some rebounders offer more bounce, but that isn’t always a good thing. Quality rebounding exercises involve being able to bounce slowly. When a trampoline has a high bounce level, it is impossible to perform exercises at a slower rate. The ideal rebounder has a stable bounce that will allow users to perform the exercises for a longer period.
The next thing to look at when rebounder shopping is the frame. A savvy trampoline shopper will automatically rule out any rebounder with a plastic frame. These frames aren’t just poor quality; they can cause the user to suffer injuries because they bend and give when they are being jumped on. It is not worth saving a few dollars if there is a risk of injury to one’s back, hips, knees, or ankles. A steel frame rebounder model is always the best choice, as they allow the user to remain balanced and stable as they work out.
When shopping for a quality rebounder, it is important to remember the adage, “If it sounds too good to be true, it probably is.” Some stores will try to peddle rebounders for as little as $50, but these inferior products will wear out quickly and potentially harm the user in the process. Always keep in mind that a quality rebounder is a home gym apparatus that the whole family can use to maintain a healthy lifestyle and get a full-body workout. The highest quality rebounders, such as the Cellerciser®, can cost as much as $600, but the cost is an investment in improved health and a product that will last a lifetime.

Who Can or Should Rebound?

A rebounder is a piece of home gym equipment that works the body from the inside out to increase endurance, boost the immune system, and promote heart health and weight loss. Other benefits include cell efficiency, better digestion and elimination, and improved circulation. This exercise regimen is perfect for individuals of all ages and body types. Women, men, seniors, and children have all reaped the benefits of bouncing on a trampoline for aerobic exercise. Whether users are trying to fight the effects of aging, such as weakened bones and muscles, or simply seeking a healthier lifestyle that can increase their lifespan, the effects of rebounding like stress relief and better lymphatic function are sure to benefit everyone.
  • The enjoyable activity of rebounding is a popular choice among women because it helps with many health concerns. Some of the most popular reasons women enjoy rebounding include fighting cellulite, back, hip, knee, shoulder issues, muscle toning, stress reduction, weight loss, bladder control, digestion and elimination, and firming the stomach and thighs.
  • Guys enjoy rebounding because it works every cell of every muscle over 100 times per minute. This activity increases energy and makes men feel healthier, stronger, and younger. Rebounding is an essential exercise to improve endurance, promote weight loss, improve sleep and overall fitness, help with digestion and elimination, and promote knee and back health. Rebounding can even improve libido in addition to all the other benefits to men.
  • Rebounding is a great way to get kids interested in physical fitness because it is a fun way to work out, and it doesn’t feel like “work.” Bouncing on a trampoline can improve a child’s balance, coordination, timing, and learning skills. Parents are often impressed to see how much their kids love rebounding and how easily they apply the exercise to their daily activities. Benefits to children’s health include improved lung function, increased strength, better endurance, more energy, healthier digestion and elimination, and a stronger immune system.
  • The benefits of rebounding to seniors stem from the fact that the exercise makes cells healthier, stronger, and more efficient, translating to a stronger, healthier body overall. Seniors who enjoy the benefits of rebounding experience better balance and a feeling of youth and agility. This form of exercise, which has been called a “fountain of youth,” only requires 10 minutes each day and helps with a range of motion, flexibility, bladder control, healthier backs, shoulders, hips, and knees. It strengthens the lungs, opens capillaries, improves brain function, flexibility, and fights the effects of osteoporosis.
Professionals such as massage therapists, chiropractors, medical doctors, tai chi masters, and yoga instructors everywhere recognize the benefits of rebounding and recommending it to their clients and patients. The health benefits of rebounding are so vast that these professionals consider it an essential part of any fitness regimen.

Reviews: People Love to Rebound with Cellercise®!

The ultimate gauge of rebounding effectiveness is the testimonials of satisfied customers who have added this physical activity to their routine. Anyone who is considering purchasing the Cellerciser® should read these reviews that highlight the benefits of the product and show just how happy customers are.
“I spent several hours researching rebounders. I had a moderately expensive other brand for at least six years, and I’ve been steadily using a rebounder for the last three years. I wasn’t sure whether to spend the extra $’s on a Bellicon, which is the bungees, or the Cellerciser®, which is springs. In the end ... I went with the Cellerciser® because of the reviews for customer service, and I wanted just as much lymphatic benefit as well as the aerobic benefit from the Bellicon. I will say that I’m glad it has a carrying case as it’s a bit heavier than my Urban Rebounder, but I pretty well park it in one space and just roll it away from the wall daily. There are extra springs included, and I even asked a question about a health issue and received a prompt response from David Hall himself. Plus, he included a telephone number to call if I had further questions. So, I’m very happy to say that not only have I dropped some pounds and inches and toned my body.  ... I rebound for 10 minutes every day and don’t feel the over-50 ‘aches’ that I did every morning. I feel healthy inside and out. Oh, I also have logged into YouTube and watched his videos, which include moves and health benefits of rebounding. So, if I can sit and watch TV for an hour, I figure I’ve got 10-11 minutes daily to devote to my health.”
“What a difference!! LOVE this thing! I’ve been rebounding for several years, and all this time was using a cheapo version I got at a sporting goods store. I’ve spent 2-3 years reading up and researching on better ‘tramps’ and have wanted a Cellerciser® for quite a while. I’d also decreased my use of the cheapo tramp because of not wanting to cause permanent damage. After a trip to the ER for a first-time heart that was acting up and a resulting BP through the roof, I decided that I needed to get serious about rebounding, and took the plunge to spend the $ on getting the Cellerciser®. Wow! I’m so very glad I did!! It makes a major difference in my workouts, and the difference in the bounce is incredible. You feel like you’re floating in the middle of the frame with a firm but soft bounce. It’s addicting! :) I took this over to show my folks, and my dad (who is in the beginning stages of Parkinson’s) noticed enough of a difference in his balance after just doing gentle bouncing for only a couple of minutes that they too took the plunge and made the investment to get one!”
“Received my Cellerciser® on Thursday (the first day of my expected delivery date range!) and was rebounding that night. Since I’ve been rebounding on a bungee-based model for the last three years, my body is already used to the movement. The problem was, I’d been trying to do David’s exercises on it the whole time without the same springy energy on the return or mat tension, which is a comfortable flexible firmness! I rebound barefoot and my feet love it! It is hard to describe! I do NOT feel my brain hitting my skull like with my first spring-based model. I LOVE the Cellerciser®. I had hit a plateau as far as weight loss was concerned. My Scales moved on Saturday!! I feel like things are flowing again. In a good way. I love that I can jog on this and do all David’s exercises effectively. The mat surface is bigger than my bungee model. I just feel more going on in my body than with the other rebounder. NO pronating going on, either. I do FEEL, in my body, after I’ve done my 10 minutes that I am DONE for the day and can mark exercise off my list. I have not heard even one squeak on it either, and it’s been six days thus far, and I’ve been giving it a workout. I have been super-productive at work, too! Mental clarity, spring in my step, completing task after task, super organized. And sleeping well! If this is just after six days, I can’t wait to see what another 30 does for me! I took before pictures and measurements, too! Will post an updated review when I have measurable results that are visible to the eye. I was afraid I’d be sorry to have spent $$ on another rebounder when I already had one, but I am SO glad I did. On the bungee-based model, trying to jog was exhausting and unfulfilling. This just feels good!! It is the newest model with the black carry bag, etc. I’ll keep the other one for bouncing-only in another room, but for my main workout space and allotted exercise time, the Cellerciser® is the One!!”
“I am a 50-year-old woman who weighs approx 140 pounds, give or take, and 5’7". I bought this because, over the last decade of commuting two hours/day and sitting for nine-hour days on top, my ass has melted into my thighs, my shoulders are drooping, my tummy has a pooch, and I simply don’t feel good. My energy level has been down, I have been depressed, and my ass is sore from sitting. I have tried jogging and walking fast, but at 5 a.m., it is dark and can be dangerous, and at 7 p.m., after a draining day, changing into workout clothes is simply daunting. A few years ago, I bought a cheap indoor trampoline. I think it was the Stamina. I used it, but it felt like a workout, and my feet pronated. Out of desperation, I went back to it, but again, it sucked. So, I researched rebounders, and the Cellerciser® consistently had the best reviews. Needless to say, I sprung for it (pun was intended). I am on day two of ownership. I have used it for 30 minutes both mornings and then also at night, not because I am forcing myself, but because it is simply so easy and it’s fun. It is seriously the easiest workout I have ever had. And I feel it in my body, so I know I am actually getting a workout. My son, who is seven and does occupational therapy for visual-spatial awareness, has also been using it; it’s my understanding that it will also help him, but it for sure keeps him busy. And, unlike the cheap trampoline, he is not likely to wear this out.”
No matter how many reviews a potential user reads, they all mention the many benefits of rebounding with the Cellerciser® and the benefits of purchasing a high-quality product over an inferior one. Visit the company’s reviews page to read more.

Myths of Rebounding

There are many rebounders on the market today. When there is a lot of competition, there are bound to be misconceptions about popular products like the Cellerciser®. It is essential for anyone considering this product to understand the truth behind these myths. A few of the most common include:
  • All rebounders are the same. Rebounders are available in various quality construction levels, which affects the quality workout one can achieve with the product. The all-steel frame and TriDaptable® spring technology the Cellerciser® employs, along with its space-age mat material and superior portability, make it the best choice among today’s rebounders.
  • Workouts need to take a long time. The truth is that the quality of a rebounder workout is more important than the duration. Since the Cellerciser® works the user’s entire body as they bounce, most individuals start out at just a few minutes, and 10 minutes a day can always provide great exercise. Some users enjoy exercising for a few minutes several times a day.
  • No pain, no gain. One reason fitness enthusiasts lose interest in workout regimes is because they believe that exercise and strength training must hurt to be effective. Unfortunately, working out to the point of complete exhaustion regularly is not a viable alternative for most people. However, with the Cellerciser®, exercise is fun, and the feeling of weightlessness users feel as they bounce makes for a low impact, full-body workout they enjoy time and time again.
  • Rebounders aren’t for children or seniors. The great thing about the Cellerciser® is that it is an exercise tool for every “body.” Its self-adjusting springs and non-jarring workouts are great for everyone in the family. No matter what age or body type, the Cellerciser® is a great choice for a full-body workout.

FAQs about Rebounders & Rebounding

As with any product, there are a variety of questions that customers typically ask when they are considering making a purchase. Anyone considering buying our high-quality product should look at some of the most common questions we get about the Cellerciser®.
Is it only necessary to use the rebounder for 10 minutes a day?
Yes. The beauty of the Cellerciser® is that it puts weight on every muscle in your body at a rate of over 100 times a minute. It doesn’t tear muscles down to build them up, so users can bounce as frequently as they would like. Most users begin to feel the benefits as soon as they start using the trampoline, and most of the positive effects are felt within the first three weeks.
Do the springs make noise?
One of the bonuses of purchasing a Cellerciser®, as opposed to an inferior brand of rebounder, is that the springs are very quiet if the equipment is maintained properly. If squeaking sounds begin to occur, it is not the actual springs that are making the sound. At times, the ends of the springs begin to rub against the steel frame. It is the steel rubbing against the steel that creates the sound. Apply a small drop of oil to the springs’ ends where they meet the frame and the mat to remedy this situation.
How often should I use the Cellerciser®?
Daily use of the rebounder is recommended, as it wakes up the body. The bouncing activity massages the organs, improves circulation, and gets the blood pumping. Since rebounding builds cell health without tearing things down like many exercise programs, some users choose to use the trampoline a few times each day. It is best to discuss any workout program with a doctor before beginning, and it is beneficial to start easy and work up to a more intensive workout.
Is the Cellerciser® weather resistant?
Rebounders can use this product outdoors and even leave it outside if they choose. It is both weather resistant and resistant to UV rays. Customers who live in areas near the ocean with salty air may wish to rinse the trampoline off with a hose on occasion. The paint may eventually oxidize, but the steel frame and springs, as well as the mat, will likely remain in great condition.
What is the best Cellerciser® exercise for weight loss?
For users who want to improve their metabolism and lose weight, the Jamba Run is the most efficient exercise. This intense aerobic workout utilizes the largest body muscles and produces results fastest. Beginners may choose to start with the Jamba walk and work their way up to the run to not overdo it. Doing reps of the Jamba Run encourages the sugars and glucose in the bloodstream to be metabolized faster. The body then moves on to fatty tissue to provide it with more energy. Performing this exercise also allows the body to burn calories more quickly over a greater time.
Will the Cellerciser® cause headaches?
Lower quality rebounders often cause headaches because their bounce isn’t as smooth, and the jarring effect of bouncing on them is harmful. Cellerciser® users should always start easy to firm up the connective tissue around the internal organs and the brain. If a user starts by jumping too high or pushing themselves too hard, it can lead to headaches. It typically takes around 3-4 weeks to build these tissues up. Experienced Cellerciser® users have even reported that their migraine headaches were eliminated after rebounding for a time.
Can you use the Cellerciser® if you’re pregnant?
It is always best to discuss physical activity with a trusted medical professional, especially during pregnancy. However, if a pregnant mother has been physically active throughout the pregnancy, Cellerciser® use can be beneficial. Since rebounding isn’t as impactful or jarring as other aerobic activity types, it is often an ideal exercise for pregnant women. The activity can improve blood circulation, and may be beneficial for the baby and the mother. Once the child is born, the Cellerciser® is a perfect way to strengthen and tighten the body.
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