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Health101.org

Rebounding Tips

* Rebound in bare feet (or socks). This will improve your balance.

* The "sweet spot" of a rebounder is in the middle.

* Men, to decrease your risk of testicular cancer, it is recommended that you rebound wearing briefs that have been pulled down some to allow for more unrestricted movement than there would be if they were worn normally. Or simply wear boxer shorts.

* Women, to decrease your risk of breast cancer, it is recommended that you rebound without a bra if possible. If this is uncomfortable for you, either wear a larger than normal size bra to allow for more unrestricted movement than there would be normally, or fold your arms across your chest under your breasts to provide support; this would allow some unrestricted movement. The "support" that brassiere ads refer to is the very thing that contributes to breast cancer.
(Read Dressed to Kill: The Link Between Breast Cancer and Bras by Sydney Ross Singer & Soma Grismaijer, available at Life Grocery and many other health food stores. Correction, due to pressure from the unbelievably powerful garment industry, the book can no longer be found in health food stores - distributors will no longer carry them. You can order the book through the authors directly, or from the Health 101 Institute.)

* You don't have to work up a sweat to benefit from rebounding.

* If you do work up a sweat, cool down by bouncing before getting off. Don't just stop suddenly. This bouncing will help prevent lactic acid "pooling". Bounce until your heart rate returns to near normal.

* A rebounder is great for sprinting (which is running as fast as you can), and for sprint training (which is running as fast as you can for as long as you can - which is anywhere from 2 to 20 seconds). Besides walking, sprinting is the other motion humans are designed to do. But if you sprint on the rebounder, keep your upper body "low" with your back straight, so you don't lock one of your knees (otherwise injury can result). In-other-words, stand still on the rebounder, bend your knees a little keeping your back straight, then sprint. If you start sprinting from a normal standing position (with knees not bent) you may suddenly lock your knee(s) while sprinting, risking injury to the knee(s). You'll know when you've got the proper starting position if you can't lock out your knees and you CAN get a good, intense, sprint going (if you initially bend your knees too much, you won't be able to sprint very well).

* Don't set up your rebounder under a ceiling fan!  : )   Seriously, make sure you have an eight foot ceiling. If you're over six foot tall, you may want to consider an alternate location with a higher ceiling, or rebounding outdoors (which is always great no matter what your height is).

* You'll use your rebounder more if you leave it set up.

* How long should you rebound for? Rebound for as long as you like! At first, you may only want to rebound for a few minutes. But after a few weeks of regular rebounding you'll probably notice that you now enjoy rebounding for a lot longer than you did at first. This is because rebounding moves your lymph fluid around. If prior to rebounding you were inactive, rebounding will mobilize many stored toxins. So at first, rebounding may make you feel less than great. But after the initial toxins are eliminated, you'll feel better when rebounding.

* Don't buy into the "raise your heart rate to 80% of your maximum rate for 30 minutes three times a week". (See the article on exercise here.)

* It's important to be well hydrated! It's very important for the correct functioning of the intervertebral discs of your spine. But this is not just for rebounding, it's for good health in general. I keep a big bottle of water next to my bed, so when I wake, before I stand up, I drink to my heart's content. This goes a long way towards proper hydration. Then I keep a bottle with me wherever I go... it's always at my side, so if my body whispers, "water", I can respond. If it isn't at my side, and my body whispers "water", I may not go out of my way to go and get the bottle. Again, it goes a long way towards proper hydration. And what a difference being properly hydrated makes! Remember, if you ignore thirst, you'll become dehydrated; and most maladies suffered by people have as one of their causative factors chronic dehydration. Also, rebounding mobilizes stored toxins, and you need to drink enough water to eliminate them.

* When folding the rebounder, collapse all the legs except one at either the 12 o'clock or 6 o'clock position (the hinges are at 3 and 9 o'clock). Then tug on the leg to help fold the rebounder while keeping a knee and hand on the opposite side of the hinges (but as close to the hinges as possible).

* And as with any folding rebounder, if you have a deep pile carpet, it's a good idea to place a thin hardcover book or mouse pad under each hinge before opening the rebounder so the hinge doesn't grab the carpet. Low pile carpets don't experience this. Closing the rebounder doesn't require this.

* When putting the legs into place for rebounding, keep your free hand away from the leg bottom area so you don't pinch your skin when the leg snaps into position.

* When you unfold your rebounder, you may occasionally notice a spring that has come lose from either the frame or the mat. This is normal and is no cause for concern. Springs may be re-attached easily when the rebounder is not in the fully opened position.

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