iRebounder.com

Rebound Exercise, the most efficient, effective form of exercise yet devised by man is rapidly becoming the chosen form of exercise by the baby boomers and senior citizens.  It is accepted that exercise is the most important activity in which a person can participate.

 Rebound Exercise for a Healthy Heart

Some of the benefits of heart-healthy rebound exercise are obvious.  We begin by reducing the risk factors for heart disease and lowering cholesterol.  A sedentary (inactive) lifestyle is one of the top risk factors for heart disease.  Fortunately, it’s a risk factor that you can do something about without even leaving the comforts of your own house.  Regular (daily) exercise, any exercise, but especially rebound aerobic exercise, has many benefits, including but not limited to:

• Strengthen your heart and cardiovascular system.
• Improve your circulation and help your body use oxygen better.
• Increase your HDL or “good” cholesterol.
• Increase energy levels so you can do more activities without becoming tired or short of breath.
• Increase endurance and improve muscle tone and strength, balance and joint flexibility, and bone strength.
• Help reduce body fat and help you reach a healthy weight.
• Help reduce stress, tension, anxiety and depression.
• Boost self-image and self-esteem.
• Improve sleep.
• Make you feel more relaxed and rested.
• Make you look fit and feel healthy.

How Do I Get Started?

If you are the least bit concerned about your fitness level, always check with your doctor first before starting any exercise program. Here are some good questions and answers:

            Q:         How much rebound exercise can I do each day?

            A:         Begin with two five minute periods, then increase to two fifteen minute periods.  A half an hour each day, five days a week is ideal for most people.

            Q:         How often can I exercise each week? Rebound exercise is non traumatic so you can rebound every day.

            Q:         What type of exercise should I do? 

            A:         With the rebounder, you can do a health bounce, a strength bounce, and an aerobic routine all at one station in front of your television.

            Q:         What type of activities should I avoid?

            A:”        It is not necessary to do any activity that over extends the joints, causes trauma to the bones and ligaments, or puts your body in harm’s way like running on the streets or pounding the stairs.

            Q:         Should I take my medication(s) at a certain time around my exercise schedule?

            A:         Medications should be taken a half hour before beginning your rebound exercise.

            Q:         Do I have to take my pulse while exercising?

            A:         Only if your doctor tells you to do so.  Otherwise, rebound until you are huffing and puffing or until rebounding becomes uncomfortable.

What Type of Exercise Is Best?

Rebound Exercise can be divided into three basic types:

• Health Bounce. The health bounce increases the flow of body fluids of all parts of the body – especially the lymphatic system. The health bounce is accomplished by gently bouncing on the rebounder without the feet leaving the mat. This takes the place of stretching, which is not necessary unless you are specifically interested in increasing your range of motion and improving flexibility. Only gymnasts should really be concerned about that.
• Cardiovascular or aerobic rebound exercise is a steady physical activity in the middle of the rebounder by walking, jogging, running, sprinting or dancing in place using the large muscle groups; the legs and the abdominal and back muscles (core). This type of exercise strengthens the heart and lungs and improves the body’s ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing.
• Rebound Strength exercises on a rebounder are accomplished by jumping high. Rebounding is a cellular exercise, so it strengthens all of the cells of the body all at once. With every bounce the cells of the muscles contract, but so also do the cells of the bones react by becoming stronger. This strengthening effect includes the involuntary muscles of digention, ligaments and tendons. Continue until the muscles becomes tired.

How Often Should I Exercise?

In general, to achieve maximum benefits, you should gradually work up to a rebound aerobic session lasting 30 minutes or more, most days of the week. Rebounding at least every other day will help you keep a regular rebound aerobic exercise schedule.

What Should I Include in My Program?

Every exercise session should include a health bounce, Aerobic bounces, and strength bounces.  Cool down by doing the health bounce for a few minutes.

How Can I Avoid Over Doing It?

Here are a few guidelines:

• Gradually increase your activity level, especially if you have not been exercising regularly.
• Wait at least one and a half hours after eating a meal before rebounding.
• Take time to include a five-minute health bounce, before any rebound aerobic activity and include a five- to 10-minute health bounce after the aerobic activity.
• Rebound at a steady pace. Keep a pace that allows you to still talk during the activity.
• Keep a Rebound exercise log.

How Can I Stick With It?

• Have fun! Choose a rebound bounce that you enjoy. You’ll be more likely to stick with an exercise program if you enjoy the activity.
• Schedule exercise into your daily routine. Plan to exercise at the same time every day (such as in the mornings when you have more energy). Add a variety of bounces (walking, jogging, running, sprinting, dancing, front kicks, side kicks, back kicks, twist, slalom, etc.) so that you do not get bored. If you exercise regularly, it will soon become part of your lifestyle.
• Find an exercise “buddy.” Put two to six rebounders in the same room. This will help you stay motivated.

Also, rebounding does not have to put a strain on your wallet. Avoid buying expensive equipment or health club memberships unless you are certain you will use them regularly.

Rebound Exercise Precautions for People with Heart Disease

• Discuss your exercise plans with your doctor. However, be aware that many doctors do not understand rebound exercise. Those that do recommend it highly.
• Review your rebound exercise routine with your doctor regularly. This is particularly important if changes have been made in your medications. Ask your doctor about how any medication changes may affect you and your body’s response to rebound exercise before continuing your regular exercise program. New medications can greatly affect your response to activity.
• If you are too tired and are not sure if it is related to overexertion, ask yourself, “What did I do yesterday?” Try to change your activities by starting out at a lower level today (but do not exercise if you are feeling very overtired). Pace yourself and balance your activities with rest.
• Avoid heavy lifting, pushing heavy objects and chores such as raking, shoveling, mowing and scrubbing. Chores around the house may sometimes be tiring, so ask for help.
• Ask your doctor what aerobic and strengthening exercises are appropriate for you and which exercises you should avoid.
• Avoid even short periods of bed rest after exercise since it may reduce exercise tolerance. If you become overly fatigued or short of breath with rebounding, take a rest period in a comfortable chair.
• Avoid exercising outdoors when it is too cold, hot or humid. High humidity may cause you to become fatigued more quickly and extreme temperatures can interfere with your circulation and make breathing difficult. Instead, stick with indoor rebound activities.
• Do not go up steep hills during your activity, whenever possible. If you must walk on a hilly area, slow your walking pace when going uphill to avoid working too hard. Watch your heart rate closely and change the activity as needed.
• Reduce your activity level if your exercise program has been interrupted for a few days (for example, due to illness, vacation or bad weather). Then, gradually increase to your regular activity level as tolerated.
• Do not ignore pain. If you have chest pain or pain anywhere else in your body, do not continue the activity. If you perform an activity while you are in pain, you may be doing more harm than good. Ask your doctor or physical therapist for specific guidelines. Learn to “read” your body and know when you need to stop an activity.

Warning

Stop exercising and rest if you have any of the following symptoms:

• Chest pain.
• Weakness.
• Dizziness or lightheadedness.
• Unexplained weight gain or swelling.
• Pressure or pain in your chest, neck, arm, jaw or shoulder or any other symptoms that cause concern.

Call your doctor or seek emergency treatment immediately if these symptoms do not go away quickly, or if such symptoms continue to reoccur. 

Yours for better health,

 Al Carter, Founder, Author

The Cancer Answer

Rebound Exercise: The Ultimate Exercise of the New Millennium

With the holiday season upon us and Christmas right around the corner Rebounder sales have really picked up! As expected lots of the orders are being placed by people looking for a fun way to get in shape during the cold winter months.  But quite a few people are ordering rebounders to give to loved ones as gifts. We are obviously pleased with this, but what better gift to give a loved one then the gift of health?

To join in the holiday spirit iRebounder.com is giving away a gift certificate for a  free $25 exercise DVD to everyone who orders a new Needak Rebounder before January 1st. All you have to do to receive your gift is call your order in and mention this blog post.

Happy Holidays!

Of all the rebounders and mini trampolines on the market which one is the best?  Over the years quite a few rebounder manufactures have come and gone and a few have stuck around and risen to the top by developing strong reputations for quality and support.

• Needak is currently the leader in the United States when it comes to quality. The Needak rebounder has become somewhat of a benchmark which other rebounder companies compare their products to.  
• Not far behind Needak in popularity is the ReboundAIR rebounder.  ReboundAIR was founded by the popular author and Lecturer Albert Earl Carter. The ReboundAIR rebounder over the years has become an extremely popular rebounder and has one of the best warranties in the industry.
• Finally a relative newcomer to the US market Bellicon with their innovative spring less design. Bellicon makes use of bungee bands rather than springs to attach the rebounding mat to the frame. They are already enormously popular in Europe and rapidly gaining popularity in the states.

Many people make the mistake of trying to save money by purchasing one of the cheap imitation rebounders found in the local sporting good stores. These rebounders are little more than toys and not designed or fit for serious exercise.  The bounce on these cheapo models and very stiff and it is very common for springs to break after only a few hours of use.

If you are serious about getting into rebounder you will save yourself money and time by spending a little extra upfront and getting a quality rebounder that should last a lifetime.

Here is another question that I get quite often. Why should I spend $260 on a rebounder when I can go down to the local sporting goods store and pick one up for $60?

The answer is simple. There is a huge difference in quality between the cheep imported store model mini trampolines and a quality rebounder made by a company like Needak, ReboundAir, or Bellicon.  

The first, most obvious and perhaps most important difference is the tension in the surface of the mat. Jumping on one of the cheepo models is a lot like throwing one of those two inch thick blue gym mats down on a cement or hard wood floor  and jumping up and down on it. As you can imagen this is extremely hard on your joints and back.

By comparison the highly popular Needak soft bounce rebounder feels very similar to jumping on a full size trampoline, obviously the scale is much smaller but the feel is very similar.

Another issue that people run into all the time after purchasing one of the inexpensive models is the things just fall apart. Most of them are imported from china and it really shows the quality of workmanship. It is quite common for the stitching around the mat to come out and attachment points to rep free on these models. Not only is this annoying it can actually be dangerous if it happens while you are in the middle of a workout!

The saying goes you get what you pay for. When it comes to rebounders this is definitely the case.