Bounce is a physical exercise that I practice every day.
But I must admit that when I was told about it, I found the idea implausible.
You don't know this new method? It's basically jumping on a mini-trampoline.
Either by practicing soft rebounds where your feet do not take off the trampoline, or by doing 15 cm jumps.
Good question, thanks for asking!
It turns out there are a lot of benefits to bouncing. NASA researchers have also looked into the matter, showing that the rebound is twice as effective as the treadmill.
The idea of bouncing has long been of interest to 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 their muscle mass after being in space.
Indeed, 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 the astronauts exercised on a treadmill, the gravitational force measured at the ankle was more than twice as great as at the back and head. The foot and the leg therefore absorb a large part of the force during the execution of 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. But above all, it was much lower than on a treadmill. This shows that the rebound can train the whole body without excess 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 about 68%. In other words, by rebounding, you get more physical benefits by consuming less oxygen. So it takes less strain on the heart.
• During spaceflight - or immobilization in a bed - there is a lack of muscular stimulation and the body is no longer in good condition. This is due, among other things, to the lack of stimulation of the gravity-receiving organs. This must then be reproduced by requiring a low effort from the metabolism. Bouncing is ideal for stimulating the gravity receptors without wearing down the metabolism.
In other words, rebound acceleration and deceleration provide benefits at the cellular level far more effective than other forms of exercise like running.
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 acceleration and deceleration forces to do your body good. It impacts 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 weightlessness at the top,
• Deceleration with increased gravitational force,
• An impact on the trampoline,
• And it starts again.
In fact, when you bounce, you amplify the G-force, which makes it much more effective. Gravity-based physical exercises force every cell in the body to respond to acceleration and deceleration.
The upward and downward movement is beneficial for the lymphatic system, because it works vertically in the body.
Another study showed that increased G-force contributes to increased lymphocyte activity. The lymphatic system carries immune cells around the body. It is for this reason that rebounding is often an exercise offered as a detoxifier and as an immune booster .
Bouncing can also increase cellular energy and mitochondrial function. Because it affects every cell in the body.
One of the main benefits of rebounding is its beneficial impact on the skeleton . Just like astronauts who lose bone mass in space, a trampoline exercise can increase 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 is director of research and rehabilitation in the department of physical education at the University of California, San Diego (UCSD). He explains how jumps offer a real physical strengthening effect for the muscles :
“Rebounding allows muscles to go through a full range of motion while maintaining equal force. This helps people shift their weight correctly and learn body positions and balance,” White says.
Dr. White is a proponent of rebounding for physical and athletic conditioning. He uses the trampoline in his rehabilitation program. "When you jump, run, twist on this trampoline... You can exercise for hours without getting tired r. It's super convenient for skiing, it improves your run in tennis, and it's a great way to burn calories and lose weight ", says White.
I have already mentioned several above, but here is a summary of the health benefits of trampolining :
• Stimulates lymphatic drainage and immune function
• Stimulates the skeletal system and increases bone mass
• Helps improve digestion
• More than 2 times more efficient than running, but without the stress caused by the impact 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 body muscle tone
• Some sources claim that the unique bouncing motion may also help support the thyroid and adrenal glands
• And then, bouncing is fun, quite simply!
It's very easy to start mini-trampolining every day. Most people I've seen recommend bouncing for 15 mins or more a day . You can split this time into 3-5 min periods.
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 I always have it on hand if I have a few minutes to fill.
There are many different models of trampolines. The more expensive models are said to have better abilities to reduce the impact on the joints.
But any small trampoline will do for a few tens of euros. Here are two that I have personally tried and recommend:
- The Physionics mini-trampoline that I have at home in my bedroom.
- 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.
