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Benefits of Rebounding

Benefits of Rebounding by Louis Coraggio 

I have been teaching mini fitness trampoline classes, also known as rebounding since 2013. People tend to become more athletic and reduce body fat as a result. I love Trampoline training as it allows me to fully blend movement science with creative athletic movements. 

Trampoline training is the only form of cardiovascular training that combines vertical acceleration and deceleration with minimal impact. This  continuous up and down motion should have more attention to pushing into the trampoline. As the skill set of this activity increases so do the many  health benefits. 

Lymph Flow increases 15-50 fold. As quoted in Jumping for Health, the lymphatic system helps to rid the body of: Toxins, Dead Cells, Trapped Protein, Fatty Globules, Heavy Metals, Infectious Viruses and Foreign Cells. The lymphatic system does not have a pump and needs to be activated. Trampoline training activates lymphatic flow by providing: Muscular Contraction, Internal Massage and Gravitational Pressure. When people take my class they are sweating in seconds. This is a good indication that lymphatic detoxication is occurring. 

For Stronger Bones a stimulus must be greater than the bones usually experience - bouncing on a trampoline increases the stimulus of gravity by 2x-7x. The trampoline absorbs and decreases the amount of impact promoting Healthier Joints. This combination also helps reduce overuse injuries often associated with running. 

Total Body Training is easily accomplished on the trampoline. Every muscle flexes in resistance to increased G-Forces. Balance and spatial awareness are enhanced as the vestibular, visual and proprioception system increases. Plyometrics and high intensity interval training is utilized more readily allowing muscles to work as one complete unit. 

Cardiovascular conditioning improvements are similar to running and based on the amount of effort the user puts forth. Caloric expenditure of trampoline training is close to 10 calories per minute. I have seen between 500 and 1,000 calories per 50 minute trampoLEAN class. trampoLEAN class is unlike most rebounder classes. We utilize athletic movements; squats, lunges, kicks, boxing, jumps, sprints, high knees and many other performance exercises. The weightlessness and low impact nature helps boost overall performance. 


American Institute of Rebounding

Urban Rebounding

Rebounding, p. 8


  1. Walker, M. Jumping for Health. Garden City Park, NY. Avery Publishing Group, 1989.

  2. Heyward, V.H. Advanced Fitness Assessment & Exercise Prescription (3rd edition). Human Kinetics, 1998.