Exercising on a mini-trampoline can be a novel, low-impact aerobic workout. Today's choreography on the rebounder is nothing like the aerial gymnastic routines for full-sized trampolines. The American Academy of Pediatrics discourages using full-size trampolines at home or in playgrounds. For the mini-trampoline, such moves as pressing both legs down into the rebounder rather than jumping up strengthens your legs and stabilizer muscles with less risk of injury.
Features
A rebounder is usually a circular mini-trampoline about 36 to 40 inches in diameter. The jumping surface, made from stiff nylon, is held tightly across the frame by springs. The spring area should be covered to keep your foot from falling between the springs. Rebounders often have between four to six legs to lift the frame off the ground. Some rebounders will have folding legs for easier storage. You can buy stabilizer bars that lock into the rebounder frame if you want something to hold onto to while you jump.
Function
Jumping on a rebounder is gentler on your joints than running on pavement because the springs absorb part of the impact of landing. Rebounding instructor Terrell Pruitt told Reuters, "Your workout is actually pushing down, not going up. You bounce, you don't jump. You're pushing down, fighting gravity, abs engaged, knees bent in a power stance." To maintain balance on the unstable surface of the rebounder you will need to work your core muscles and the small muscles that stabilize your knees, hips and ankles.
Research
Researchers Colleen McGlone, Len Kravitz and Jeffrey M. Janot studied ten volunteers who were already doing at least 30 minutes of aerobic exercise three times a week. The study, partially funded by the cable-television network QVC, taught the participants a standard rebounding routine. The increase in heart rates of the participants after the rebounder workout was similar to the increase following a treadmill workout. The study suggests that because rebounding is low-impact, it offers some reduction of risk of injuries from overuse.
Warning
Build up your exercise routine slowly, especially if you have weak ankles or knees. Landing safely on an unstable surface requires attention. Contract your lower abdominals to help maintain your balance. Always consult a physician before starting a new form of exercise.
Considerations
Rebounder manufactures sometimes claim that jumping can improve your blood and lymph circulation. Many producers refer to a quote from an unnamed NASA official claiming that rebounding is better training than running. Research has been inconclusive in these areas. To date, few statistically significant studies have been published on the effectiveness of rebounding on the circulatory systems.
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