The rebounder was created by fitness trainer JB Berns in 2000. It is a descendant of the trampoline, which was created in 1934 as a gymnastic training device. The mini-trampoline was introduced in the 1970s as a form of home-exercise training, but the flimsy design of the product caused the recall of many models. The rebounder has a sturdier design, and uses a different technique. Rebounding emphasizes the down movement. Participants are advised to jump as if they were in a low tunnel.
An article published in the May, 2002 edition of the "Journal of Medicine & Science in Sports & Exercise" cites research comparing rebounding exercise to treadmill jogging. The study, "Rebounding Exercise Versus Treadmill Jogging: A Cardiorespiratory Comparison" found no significant difference between the benefits of these two modes of aerobic training.
Aerobic Rebounding
Step 1
Stand on the rebounder in an upright position. Perform the basic bounce by placing your hands on your hips and doing a series of small jumps. Think of pushing your feet down into the rebounder, instead of extending your legs into the air.
Step 2
Stand on the rebounder with your feet together. Perform the straddle jump by doing two jumps with your feet together and two with your feet apart.
Step 3
Stand on the rebounder with your feet together. Perform a jumping jack by jumping your legs apart, and raising your arms to the side to shoulder height. Close your legs and lower your arms to your sides.
Step 4
Stand on the rebounder with your feet separated at hip-width apart. Begin by performing the basic bounce, and then alternate lifting each knee. Maintain an upright spine.
Step 5
Stand on the rebounder with your feet hip-width apart. Stabilize your upper body as you twist your hips from side to side.
Step 6
Stand on the rebounder and perform a scissor-like movement by jumping one leg forward and the other leg back, as if you were cross-country skiing. The arm opposite the forward leg will swing to the front.
Body Sculpting on the Rebounder
Step 1
Stand on the rebounder with your feet hip-width apart. Perform a squat by bending both knees and pushing your hips back as if you were about to sit.
Step 2
Stand on the floor in an upright position. Place one foot on the rebounder and the other foot on the floor. Perform a lunge by bending both legs and lifting the heel of the foot on the floor.
Step 3
Place your feet on the rebounder and your hands on the floor in a push-up position. Bend your elbows and lower your chest toward the floor. Slowly extend your arms.
Step 4
Lie on you back on the rebounder with your feet extended toward the ceiling. Perform a reverse curl by engaging your core and lifting your pelvis.
Step 5
Sit on the skirt of the rebounder. Lift both legs from the floor, and kleep your knees slightly bent. Lean back slightly. Perform a small bounce. Engage your core muscles to stay in balance.
Tips and Warnings
- Light hand weights can increase the intensity of rebounding exercise.
- Check the springs and skirt for damage.
Things You'll Need
- Aerobic shoes
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