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Bouncing is a physical exercise that I do every day.

But I have to admit that when I was told about it, I found the idea implausible.

You do not know this new method? It's basically about jumping on a mini-trampoline.

Either by practicing soft rebounds where your feet do not take off from the trampoline, or by making jumps of 15 cm.

What's the point of bouncing back?

Good question, thanks for asking!

Turns out there are a lot of benefits to bouncing back. NASA researchers have also looked into the question, showing that the rebound is twice as effective as the treadmill.

The idea of ​​bouncing has long interested NASA, but it became popular in the 1980s when researchers studied the health benefits of this activity.

They even determined that it was an effective way to help astronauts regain muscle mass after being in space.

This is because astronauts can lose up to 15% of their bone and muscle mass after spending 14 days at zero gravity. NASA needed a way to reverse this damage.

Here are the important results of the NASA study:

• When astronauts exercised on a treadmill, the gravitational force measured at the ankle was more than twice as great as on the back and head. The foot and leg therefore absorb a large part of the force when performing the movement. This may explain the higher rates of foot, shin and knee problems.

On a trampoline, this gravitational force was almost identical to the ankle, back and head. Most importantly, she was much lower than on a treadmill. This shows that the rebound can train the whole body without too much pressure on the feet and legs.

• The effort / oxygen consumption ratio, at an equivalent level of effort, is much better on a trampoline than when running. The biggest difference was around 68%. In other words, by bouncing you get more physical benefits by consuming less oxygen. So, it takes less effort for the heart.

• During space flights - or immobilization in a bed - muscle stimulation is lacking and the body is no longer in good condition. This is due, among other things, to the lack of stimulation of the gravity receptor organs. It is then necessary to reproduce that by requiring a weak effort with the metabolism. Bouncing is ideal for stimulating gravity receptors without wearing down the metabolism.

In other words, accelerating and decelerating the rebound provides benefits at the cellular level that are far more effective than other forms of exercise like running.

What types of exercises can you do?

Many types of exercises are to be done depending on the result you are looking for. In general, the mini-trampoline is perfect for improving cardiovascular and muscular functions.

Bouncing then becomes an incomparable physical exercise because it uses the forces of acceleration and deceleration to do your body good. This has an impact on every cell in your body in a unique way.

Indeed, when you bounce on a trampoline (or mini-trampoline), several actions occur:

• An acceleration action when you bounce upwards,

• A fraction of a second in zero gravity at the top,

• Deceleration with increased gravitational force,

• An impact on the trampoline,

• And it begins again.

What are the health benefits?

In fact, when we bounce, we amplify the G force which makes it much more effective. Gravity-based exercise forces every cell in the body to respond to acceleration and deceleration.

The upward and downward movement is beneficial for the lymphatic system as it works vertically in the body.

Another study showed that increased G force contributes to increased lymphocyte activity. The lymphatic system carries immune cells throughout the body. It is for this reason that bouncing back is often an exercise offered as a detoxifier and as an immune booster.

Bouncing can also increase cellular energy and mitochondrial function as it affects every cell in the body.

One of the main benefits of rebounding is its beneficial impact on the skeleton. Much like astronauts who lose bone mass in space, a trampoline exercise helps build bone mass.

Bouncing is therefore particularly effective on this point, the weight supported by the skeletal system during the jump is much higher thanks to the G force.

James White, Director of Research and Rehabilitation in the Department of Physical Education at the University of California San Diego (UCSD), explains how jumps provide a real physical strengthening effect for muscles:

“Bouncing allows muscles to go through a full range of motion while maintaining even strength. It helps people shift their weight correctly and learn body positions and balance,” White says.

Doctor White is a fan of rebounding for fitness and athleticism. He uses the trampoline in his rehabilitation program. "When you jump, run, twist on this trampoline, you can exercise for hours without getting tired. It's super convenient for skiing, it improves your tennis run, and it's a great fit. to burn calories and lose weight, ”White says.

The health benefits of the trampoline

I've mentioned several of them above, but here's a summary of the health benefits of the trampoline:

• Stimulates lymphatic drainage and immune function

• Stimulates the skeletal system and increases bone mass

• Helps improve digestion

• More than 2 times more effective than running but without the stress caused by the shock on the ankles and knees

• Increases endurance at the cellular level by stimulating mitochondrial production (responsible for cell energy)

• Helps improve balance by stimulating the vestibule of the inner ear

• Helps improve the effects of other physical exercises. Study Finds Those Who Bounced For At Least 30 Seconds With Dumbbells Saw More Than 25% Improvement After 12 Weeks Than Those Who Didn't

• Stimulates the circulation of oxygen throughout the body to increase energy

• Improves muscle tone in the body

• Some sources claim that the unique rebounding motion can also help support the thyroid and adrenal glands.

• And then, bouncing is simply fun!

How to get started?

It's very easy to start mini-trampoline every day. Most people I've seen recommend bouncing for 15 min or more per day. You can split this time into a period of 3-5 min.

Although trampolining is a gentle activity, it is best to start with your feet on the trampoline. Only do gentle jumps with your feet on the trampoline.

Personally, I jump on the trampoline for a few minutes when I wake up. I jump on the trampoline again during the day when I think about it. I keep it in my room so that I always have it on hand if I have a few minutes to spare.

Which trampoline to choose?

There are many different models of trampolines. The more expensive models are said to have better ability to reduce the impact on the joints.

But any small trampoline will do for a few tens of dollars. Here are two that I have personally tried and recommend to you:

- The Physionics mini-trampoline that I have at home in my room.

- The Ultrasport Jumper mini-trampoline (a little more expensive) that a friend has at home.

Source: Journal of Applied Physiology, US National Library of Medicine National Institutes of Health.

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