Rebounding (Mini Trampoline)

Rebounding is low-impact but can reach moderate-to-vigorous heart rate zones

Chalene explains what a rebounder is and how the mat absorbs impact, making it low-impact while still allowing vigorous cardio intensity.

"the surface of a rebounder, it gives and it moves with you. What it's not is plyometrics. What it's not is high impact, which means it's not a plyometric type exercise, but you can get into the moderate to vigorous heart rate ranges, which is great for calorie burning."

Very little science behind rebounding, but the mechanism for weight loss is calorie deficit

Chalene notes that while there is limited formal research on rebounding, the fundamental principle of weight loss remains calorie deficit, and the real question is which exercise you will do most consistently.

"Spoiler alert, there's very little science behind rebounding. Now, that's not to say it's not completely valid. It just means those studies haven't been funded."

Rebounding beats walking calorie-for-calorie, but consistency matters more

Chalene reveals her verdict: 60 minutes of rebounding beats 60 minutes of walking for calorie burn, but most people won't rebound daily. Consistency is the real winner for weight management.

"if we were comparing 60 minutes of rebounding to 60 minutes of walking, rebounding would win. But most people aren't going to rebound for 60 minutes and most people aren't going to rebound seven days a week."

The health bounce gets lymphatic drainage flowing without leaving the mat

Chalene describes the health bounce as a beginner-friendly entry point where feet stay on the mat, providing lymphatic stimulation with minimal effort.

"you're making the surface of the rebounder bounce, but you're not lifting up off of it. So you can start to feel your body responding to it. And this is actually work. You might feel your heart rate get up a little bit. It feels fun, but there's actually benefit to this. That's going to get your lymphatic system pumping."

Rebounding burns more calories than running in half the time

Lucy explains that a 15-minute rebounding session is equivalent to a 30-minute run for calorie burn, which was the discovery that convinced her to try it.

"rebounding actually burns more calories than running. And if you do a 15-minute rebounding session, that is the equivalent of a 30-minute run."

Rebounding stimulates the lymphatic system for detoxification and immune support

The lymphatic system relies on movement to flush toxins, and the up-and-down bouncing motion on a trampoline is ideal for getting this system moving.

"the lymphatic system relies on movement to get it moving and rebounding is an amazing way of really stimulating that system because when we bounce up and down on a trampoline that provides the perfect movement to get the lymphatic system going and subsequently get rid of all of those toxins that need clearing out of our bodies"

NASA research shows rebounding improves bone density, critical for menopause

Lucy cites NASA research on astronauts losing bone tissue in zero gravity, which found that rebounding increases G-force and provides cellular-level benefits. She connects this to osteoporosis prevention for women in perimenopause.

"NASA has done quite a bit of research on this because they found that when you're in space without gravity you start losing quite a lot of bone tissue and muscle and they wanted to come up with ways to counter that"

Rebounding flexes 75 trillion cells 100 times per minute to expel toxins

Stefan explains the cellular mechanism of rebounding: each bounce flexes all cells in the body, squeezing out toxins that are then eliminated by the lymphatic system.

"your body is made up of trillion of cells. Your cells are your health, are your life. You're made up of 75 trillion cells. That's what you are. It makes up everything in your body. What happens is when you jump up and down like this, your 75 trillion cells are flexing 100 times per minute."

Rebounding is one of the best ways to stimulate lymphatic drainage

Stefan breaks down why rebounding is ideal for lymphatic drainage: unlike blood which has the heart as a pump, lymph fluid has no pump and can only be cleansed through movement.

"your blood has a pump, which is the heart. That's how your body gets rid of toxicity and whatnot through the blood. Your lymphatic system, there's no pump. The only way that you cleanse lymph is through movement."

At the top of each bounce you become weightless, at the bottom G-force doubles

Stefan reads from research explaining the G-force mechanics of rebounding: momentary weightlessness at the top of each bounce followed by doubled gravity at the bottom, which puts beneficial pressure on internal organs and stimulates cellular waste removal.

"at the top of your bounce, when you bounce on a rebounder, is eliminated and the body becomes weightless just for a fraction of a second. At the bottom of the bounce, the G-force suddenly doubles over what is ordinary, the gravity on Earth."

NASA found rebounding is 68% more efficient than jogging for lymphatic flow

Dennis explains the NASA study showing rebounding is 68% more efficient than jogging for moving lymph fluid, and that it removes the joint stress associated with running.

"rebounding is 68% more efficient than jogging. Now you would think that jogging of all things would be the number one thing that would get your limb and it's good for you. It really is. It creates a lot of stress on your lower joints. But with the rebounding that removes the stress on your lower joints."

Rebounding is the only exercise that opens every lymph valve simultaneously

Dennis highlights that rebounding is unique among all forms of exercise in using gravity to open every lymph valve in the body at the same time.

"is the only exercise that uses gravity to simultaneously open every lymph valve in the body. I thought, wow, isn't that... it's the only exercise of all the bunch of you, you know, swimming don't, running, walking, playing, playing, you know, tennis or whatever. So,"