Rebounding: A Great Low Impact High Intensity Workout

Bio

James has been working in the Health and Fitness industry for over 20 years as a Fitness Leader and Personal Trainer.  He has a vast and varied client base specializing in corrective exercise, injury rehabilitation and high performance conditioning for athletes and fitness professionals.

James specializes in assessing individual needs to ensure all round fitness and well being – devising programs encompassing diet and nutrition, physical exercise, relaxation and time management.  Programs are devised for use in 1:1 training sessions and group classes.

He has a sound knowledge in anatomy and physiology and is continually researching advancements in medicinal and sports science fields. James is a regular contributor to national fitness publications, including Ultra-fit magazine, Mens Fitness, Womens Fitness, Mens Health, Register of Exercise Professionals Journal and PT Magazine. As well as presented on National TV and Radio. He develops conditioning programs for individuals from a variety of sports, and designs team based fitness programs.  He has helped many professional sports men and women excel in their chosen field, including golf professionals, tennis professionals, footballers, track athletes Rowers.

In 2004, James Cofounded the ‘Health2Fitness Ltd’ and ‘Maximus Life Ltd’ Companies which bring new and innovative fitness technology, training methods and equipment to the European, USA and Canadian markets. The Company is the exclusive distributor of the ReboundUK, Rebound USA, Maximus Life ™ Brands.

 

How did you get into rebounding?

I first got introduced to rebounding by a physiotherapist after I injured my knee playing Tennis. After explaining to me the mechanics of rebounding and how it could speed my recovery up, I was keen to see if it worked! I not only made a full recovery, but also increased my power, balance, co-ordination and reaction time, all of which had a carryover in to my tennis and soccer matches. I then studied further the validated research into the fitness benefits and health efficacy that rebounding delivers that was carried out by various organisations such as NASA and published in the American

Physiology Society ¹ on the subject of O2 uptake as well as respected reboundologists such as Al Carter and was completely blow away by the reports. I started to design my own programs using a combination of different functional movement patterns and conditioning exercises and prescribed these with my own personal training clients and again saw some amazing results.

I am now 46 years old and have OA in both knees from playing a lot of sport in my younger days, so I cannot participate in higher impact activities but I still crave that endorphin release achieved from doing high intensity exercise. Rebounding allows me to work at very high intensities but yet is low impact and really kind on my joints and still has the added bonus of being a weight bearing activity which most other low impact activities aren’t.

 I went on to design group exercise rebound classes for Adults and Kids which went down a storm! I have never been a big fan of group exercise really, as my belief has always been that we are all very unique individuals and require more of a specific exercise program (rather than the one size fits all approach). But with group rebounding classes everyone can exercise on their own re-bounder at the same time but yet work as hard as they want to by controlling the level of effort that they use to push down in to the mat surface. So group rebounding is very inclusive and also has psychological benefits from participants feeling they can all complete the workout no matter of age or ability.

When you add in the FUN element to rebounding as its pretty impossible to do without a smile on your face, something to do with bouncing and feeling like a big kid again, it’s a winner with my PT clients!

What are some of the differences between rebounding and trampolining?

The main difference between these two disciplines is, trampolining is performed on a bigger unit and focuses on large, slow, upward propulsion movements on the vertical plane and is a recreational and competitive sport, whereas rebounding focuses on a downward push in to the sprung mat surface using all the muscles of the core and lower extremities, also on then vertical plane, usually at a much more intense and higher tempo and is a non-competitive activity.

How can rebounding be used for injury prevention and rehabbing injuries?

Using a well sprung low impact rebounder is a good alternative piece of equipment to use for injury prevention due to benefits obtained from exercising on the unstable surface, such as heightened proprietor stimulation leading to better balance and co-ordination, whilst important inner unit stabilizer muscles are also challenged thus helping keep joints strong and stable.

The rebounder can be a great tool for injury rehab as it is much more versatile than wobble/rocker boards (in my opinion) as there are so many strength and conditioning exercises that can be performed on a rebounder that all increase the integrity of your joints whilst stimulating core muscles involuntary i.e The unstable surface of the rebounder forces your inner core muscles to engage without thinking about them.

How does rebounding stack up against other traditional cardio equipment (treadmill, elliptical, stairmaster, etc.)?

I cannot say that a regular rebounding workout will burn more calories than these activities at a comparable intensity, but one could assume you would stimulate more muscles rebounding as its a full body workout that includes many different movement patterns that require more effort. Running on the treadmill is high impact, and the elliptical and stair climber are both considered non-weight bearing activities as your foot is in a fixed/stationary position and doesn’t leave the ground, whereas rebounding is both low impact but yet also weight bearing, so some people may consider this to be more beneficial. As we know the best workout activity is always the one you complete! Rebounding isn’t for everyone, but give it a try, it may surprise you!

James shares a 15 minute full body workout!

How many calories would a typical person expect to burn in 15 minutes?

A just a 15 minute regular rebounding workout you could expect to burn in the region of 200 calories (depending on body weight and body composition), In a 15 minute HIIT Rebound session a lot more than that!

Rebound conditioning in 15 minutes

Rebound conditioning in 15 minutes


Posted by Lorne Marr.
Lorne Marr is a Toronto-based fitness enthusiast and lifelong advocate of healthy living. He is on a journey to discover the best methods of training and nutrition for athletes and weekend warriors over 45. Connect with Lorne on Facebook, Twitter or LinkedIn.

Leave a Comment