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A little-known NASA-backed fitness technique could be the secret to effortless weight loss.
Ten minutes of ‘rebounding’ – bouncing on a mini trampoline – is nearly 70 per cent more effective for weight loss than a 30-minute jog, according to a NASA study in 1980 that has recently resurfaced online.
The exercise forces people to jump higher and engage more muscles than typical workouts, leading to greater calorie burn and fat loss.
And it’s not just about shedding pounds.
Dr Michael Aziz, an attending physician at Lenox Hill Hospital in New York, told the Daily Mail: ‘Rebounding or jumping on a mini trampoline offers many health benefits, including improved heart health, increased metabolism and enhanced lymphatic system function.’
The exercise strengthens the heart muscle, leading to lower blood pressure and resting heart rate, enhances blood circulation and oxygen delivery throughout the body, while also boosting how it flushes out toxins and potentially harmful waste.
Rebounding also builds endurance, making it easier to perform other exercises and daily activities – and, over time, increases metabolism.
‘Rebounding’ is a form of exercise that involves jumping and and bouncing on mini trampoline to improve overall health
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In the original NASA study, researchers asked eight participants aged 19 to 26 to walk and run on a treadmill at four speeds and jump on a trampoline at four varying heights.
During each activity, the scientists measured oxygen uptake, acceleration levels and heart rate.
They found that with similar levels of heart rate and oxygen uptake, jumping on a trampoline led to more calorie burning and full-body movement than running.
Dr Michael Aziz is an attending physician at Lenox Hill Hospital in New York
Dr Aziz estimated that 15 minutes of rebounding can burn about 150 calories.
In contrast, a 15-minute walk at a moderate pace typically burns around 60 to 100 calories.
While running five miles per hour for 15 minutes burns 120 calories for a person weighing 125 pounds.
To lose one pound of fat in a week, a person needs to create a calorie deficit of 3,500 over seven days – 500 fewer calories per day – either through diet or exercise.
To achieve that, someone could rebound for about 50 minutes per day, compared with two hours of walking or an hour of running.
Dr Aziz said: ‘It is great for those who need cardio work but without the burnout of the treadmill. It is also low impact so it is easier on joints than cycling and jogging.’
The workouts often involves jogging on the spot, performing jumping jacks, split jumps, hand to knee taps and crunches – high intensity moves that supercharge calorie burn.
For those looking to start rebounding, Dr Aziz advises starting slowly and building up. ‘If you go harder, rebounding can be a form of a high intensity training workout.
‘High intensity interval training or HIIT has the most impact on longevity and can add nine years to your life.
‘That’s years beyond both aerobic and anaerobic exercise. Jumping on a mini trampoline, can also help with balance and coordination skills.’
For optimal weight loss results, experts recommend that people rebound for at least 20 to 30 minutes, three to five times per week
He said that rebounding was also good for those suffering from joint pain and older people with arthritis.
While running is primarily a lower-body workout, rebounding distributes the force across the entire body, reducing joint strain.
Just this week a study found that 35- to 50-year-olds who regularly run marathons are more likely to develop precancerous tumors in their colon, precursors of the disease.
Of the 100 patients studied by DC-based scientists, 41 per cent were found to have at least one adenoma – a benign tumor that can develop into the cancer.
Fifteen per cent had advanced adenomas, or more advanced growths with more than half reporting rectal bleeding, a potential warning sign.
Dr Timothy Cannon, the medical oncologist who led the research, told the Daily Mail that the results were higher than what doctors would expect in the general population and warranted further investigation.
Dr Cannon said that any long-distance runners experiencing signs of colon cancer, such as rectal bleeding, should be tested for the disease, regardless of age.
The study was observational so it is not clear if distance running raises the risk or if other lifestyle factors, such as diet, play a role.
