We get it. It is a busy life. Getting more out of less seems far-reaching when you are busy at work, a tired parent juggling multiple priorities, or are simply caught up in the vicious circle of life, in general. Squeezing in an incredible workout of 10 minutes instead of spending hours at the gym seems like a dream. The lingering question, though… ‘Is it for real?’ remains. Does a workout like that exist? It does.
So, we went ahead and did some research to share with you. Hopefully, this post could be an answer to your endless search on the internet if you are looking for a quick and full-body workout. And to get started all you need is a rebounder or a mini-trampoline at home.
So, what exactly happens to the body after rebounding on a trampoline or a rebounder for 10 minutes? Here is our research.
- If you are busy with life and have no time to squeeze in a workout, then this is the perfect choice for you.
- 10 minutes of rebounding is equal to 30 minutes of running.
- Achieve maximum benefits in a quick workout of rebounding.
- Discover what research has proven about rebounding and understand how it can help you too.
- Read on to find out about what 10 minutes of rebounding can help you achieve.
What scientific research says about Rebounding
NASA astronauts are trained to do strength exercises using a rebounder to enable them to have sturdy muscles for their onward space expeditions. In fact, NASA’s research indicates that rebounding is 68% more effective in oxygen absorption and fitness impact, in comparison to running. The research states that 30 minutes of running is equal to 10 minutes of rebounding. Rebounding burns fat and strengthens muscles without putting much pressure on leg joints.
The NASA study also found that astronauts who lose muscle and bone power in space can regain their strength by training on a rebounder. This is because jumping on a rebounder enhances the G-force working on the muscles at a cellular level.
For reading in-depth research article, click here.
Physical education and rehabilitation
James White, a Ph. D in physical education and rehabilitation from the University of California, (San Diego) has researched over 2300 men, women, and children as they did rebounding exercises on trampolines. He states that jumping on a rebounder is the best form of exercise. He has even written a book called “Jumping for joy” highlighting the significant benefits of rebounding.
And that it is so effective that it can be used in rehabilitation programs, improving muscle strength, losing weight, enhancing tennis strokes, and even practice for skiing. In fact, White says that studies have indicated this exercise is suitable for both novices and experienced athletes, people with injuries or with an interest in losing weight. And he mentions that rebounding is a perfect fit for people who dislike running, or fitness in general (because it is so much fun) and for those who don’t have much time for a workout. Irrespective of the weather, rebounding can be a great option.
Boosts bone health
In another recent research by Biology of sport in 2022, scientists studied the positive impacts of a high-impact activity on a trampoline to boost bone health and prevent a sedentary lifestyle, post Covid-19. The study further suggests that jumping on a trampoline could be a valuable option to prevent osteoporosis on account of aging.
What 10 minutes of rebounding can help you achieve
A full-body workout
Rebounding engages all the muscles of the body during a workout session. With the help of gravity push and pull during a rebounding session, the entire body’s weight and muscles are put to work. The best part is that this workout does not hurt the bone joints, but instead builds bone density.
Along with the full body workout, the immune system is also strengthened with rebounding, as proven by science.
Gives you good cardio and builds lung power
Rebounding helps the heart pump a ton of blood and absorb as much oxygen as possible. Additionally, it builds your lung power with all the heavy breathing during the exercise. Shallow breathing leads to health concerns due to insufficient oxygen reaching the cells. And this can be corrected. With increased lung power, more oxygen is taken in nourishing all the organs and blood for healthy living.
Get rid of the fat
Rebounding not only works on strengthening the muscles and bones, but it also burns that stubborn fat. What running can do in 30 minutes, a rebounding exercise can do in 10 minutes. Burn calories and regulate your bodily functioning with rebounding.
Improves balance and flexibility
By rebounding on a trampoline or rebounder, the body may lose balance at first for those who are not used to all the jumping. But soon the body regains its balance, naturally.
Since rebounding works against the g-force with every jump, the workout is being done at a cellular level. When the body jumps, the cells vibrate at an elastic level reinforcing movement and strength.
Toning of muscles
The sustained muscle movement and exercise lead to the toning and tightening of muscles. With every bounce on the trampoline, the g-force accelerates and decelerates in a split second.
In the process, the muscles get toned and tightened with the recurring up-and-down movement.
Exercise leads to sweating. In rebounding, the rhythmic jumps flush the skin with oxygen-rich blood while expelling the dirt and grime through the skin. And because rebounding tightens the skin while burning calories and fat, the face gets more toned., defining your existing facial features.
Low impact on joints
Unlike running, rebounding protects the bone joints from hard pavement shock. With each jump, the trampoline’s elastic mat absorbs the landing impact. Because the g-force on the rebounder is more amplified, the rebounder structure supports each bounce without much stress on the joints. In fact, a 2022 study suggests that rebounding is effective to avoid age-related osteoporosis and improves bone health.
Moving the lymph is a crucial part of the skin detoxification system. When we sit idle for long hours, the lymph starts getting stagnant leading to other serious health concerns. But with rebounding exercise, the lymphatic system is triggered and moves. When the lymph moves, the skin detoxifies, muscles get tighter and cellulite is prevented. And further, it supports the kidneys to get rid of toxins.
Does not feel like a workout
Unlike a typical exercise routine, rebounding does not feel like exercise at all. It is more fun to do. Just step on a rebounder or a mini-trampoline and bounce like a child. Calorie burn will do its own thing, on its own. And of course, a hoard of other benefits just tag along.
If the idea of exercise builds some kind of resistance in you, then rebounding is a great option.
Rebounding gets your systems in sync. And that includes even your hormonal systems. When the body’s function is regulated with exercise, hormones do the job they are supposed to. With regeneration at a cellular level, hormones get balanced out with the rhythmic bounces of a rebounder.
Improves nervous system function
Jumping on the trampoline requires natural focus and attention to balance. It engages the nervous system fully. And because rebounding is a less stressful form of exercise, it cuts down on stress hormones and cortisol.
Babies have a sound sleep when they are gently rocked. The same applies to us grown-ups as well. The muscles and nervous system are massaged at a cellular level when we bounce. With all the contraction and relaxation of rebounding, apart from burning calories, the body is well-nourished with rich oxygen. This helps us sleep better.
Rebounding benefits are backed by science and research. Click here to read an in-depth article about these benefits. More supporting research has been done in 2022 as well to prove these benefits. While we like to pound the table about rebounding being the champion of workouts, we do suggest that you get a sign-off from your general practitioner or doctor to choose the right workout for that rebounder.
And if you are a beginner, unsure where to start, we’d say, start with mild bouncing for 10 minutes and check how your body is responding. Take it slow. Don’t rush. If possible, do keep a tab on your heart rate, blood pressure, and other vitals, as required to be sure of your body’s response to rebounding. Keep a tab on how you are feeling after the mild workout and then decide to proceed.
Happy rebounding! 😊 Do keep an eye out for the comprehensive FAQs on rebounding, and know what everyone else is asking about rebounding.