Rebounder

So, I am reading the forum this morning and there are at least 6 threads started about dance cardio and shin splints, and other aches and pains from newbies. QVC must have had Tracy on again!
I really want to help these women out. If they injure themselves or feel overwhelmed by the dance cardio they may lose interest in TAM altogether. And we just would not want that!
Dance cardio is so important to weight loss. It just must be done. A rebounder can make a HUGE difference to someone struggling with dance cardio on the floor.

Here are some questions being asked on the TAM forum, and then how I think Tracy might answer those questions (well, really how I would answer them):

What alternatives are there for Tracy approved cardio?

A. Rebounder, treadmill dance, synchronized swimming, acrobatics cirque style, surfing, leaping through a park like a 5 year old. Ok, Ok, in all seriousness! A rebounder is a great alternative. It is fun, kind to your body and NASA called it the most effective exercise designed by man.

Will I burn enough calories with rebounding?
A. There are many variables to cardio that effect the number of calories burned. If you work at a level that has you consistently moving at optimum exertion then you should burn around 300 cal 30 min and be covered in sweat. But if your just going to bounce up and down don't count on eating cheese cake for dessert!! Tracy says to alway perform. Go for it! Have fun! Move that tush!

I am scared I will fall off the trampoline.
A. Listen, there is always a risk when you exercise  that you are going to get injured. The more you listen to your body the lower your risk is. But if you don't take any risks your butt will continue to get bigger. So get off it and get on the rebounder!
Take it slow. When you rip the plastic off your new rebounder and you finally wrestle the thing into position, don't just jump on to the thing and go wild. You need to build up your stamina. Try jumping gently for 10 min. If that feels good then stop. Put it away until the next day. Slowly build your stamina up. Your whole lymph system is going to be activated and you may experience some interesting side effects in the first few days. You may find you are incontinent, that you get a head ache, and feel flu symptoms. This is normal and it will pass. building up your work out slowly will minimize these symptoms.
You also need time to get used to the motion of jumping up and down, and the instability of the trampoline surface. Rebounding exercises every muscle in your body. It is very much like working with a stability ball in that all those little muscles twitch and wake up to help stabilize your body.

Can I do dance cardio videos on the trampoline?

A. yes and no. The Meta cardio can be translated to the trampoline, as well as 30 day Method cardio. However there are many sequences that can not be done, like traveling across the floor in a grapevine, for example. If you really feel you are missing out you can get on the floor and do these sequences to your hearts content. Honestly, I don't think you would be missing much if you skip this. When you work your way up to 30 min and start trying new steps on the rebounder every muscle in your legs are being activated.
Here are some videos to help expand your mind into the world of rebound cardio. The last one is my favourite!!

Tracy doing her thing!
http://www.youtube.com/watch?v=KtUEr_oy_o4

Tracy's instruction.
http://www.youtube.com/watch?v=sjQtynZBFJ4&feature=related

Check out the guy in the scrunch socks!
http://www.youtube.com/watch?v=mCHYkgUqHqc&feature=related

What kind of rebounder should I buy?
A. Good news! Tracy is expected to come out with a rebounder and a video with it!! But if you can't wait for that, an Urban rebounder ($80-$120) is a good choice. It is a great price and has the perfect amount of bounce for this kind of work out. I got mine from Amazon.

There are many types of rebounders out there, some of them are really expensive. You may be tempted to splurge on an elite model, like a Bellicon ($700). But beware. Some of these rebounders have a very soft bounce, meaning that the recovery of the bounce takes more time. It will be harder to get your work out done on one of these rebounders until you are really fit. Also, I have heard that the cords on these things need to be replaced regularly at $80 a pop. Might as well buy a new Urban for that!

I had a Needak ($400) that I originally purchased for my son. I donated it to my son's school because it was too big to store in my small apartment and they were using an old rebounder for him everyday. After I gave it away I discovered TAM. I was kicking myself. The Needak is a very good rebounder. It is a little bigger then the Urban. However I have heard that the springs are softer and need to be replaced every two years.
You may be tempted to by a cheap rebounder. But these rebounders are very hard on your back and ankles as the surface matt tends to be hard with tons of reverberation. They are also high risk for injury as a spring can break mid work out, or the matt may rip.

 If you live in a small space you may want to consider buying a model that can be folded up and the legs fold in. If you can leave the rebounder in place all the time then you have more choices.

If you do choose to buy and Urban rebounder you will find it starts to get squeaky really fast. A squirt of WD40 on all the springs takes care of the noise.

Here is a list of additional benefits of regular rebounding:

There are 30 health advantages of regular rebounding, including the following:   1. It increases the capacity for respiration. 2. It circulates more oxygen to the tissues. 3. It establishes a better equilibrium between the oxygen required by the tissues and the oxygen made available. 4. It causes muscles to perform work in moving fluids through the body to lighten the heart's load. 5. It tends to reduce the height to which the arterial pressures rise during exertion.   6. It lessens the time during which blood pressure remains abnormal after severe activity. 7. It holds off the incidence of cardiovascular disease. 8. It increases the functional activity of the red bone marrow in the production of red blood cells. 9. It aids lymphatic circulation, as well as the flow in the veins of the circulatory system. 10. It encourages collateral circulation. 11. It strengthens the heart and other muscles in the body so that they work more efficiently. 12. It allows the resting heart to beat less often. 13. It lowers elevated cholesterol and triglyceride levels. 14. It stimulates the metabolism. 15. It promotes body growth and repair. 16. It tones up the glandular system, especially the thyroid to increase its output. 17. It adds to the alkaline reserve of the body which may be of significance in an emergency requiring prolonged effort. 18. It chemically attains absolute potential of the cells. 19. It reserves bodily strength and physical efficiency. 20. It expands the body's capacity for fuel storage and endurance. 21. It improves coordination through the transmission of nerve impulses and responsiveness of the muscle fibers. 22. It affords muscular vigor from increased muscle fiber tone. 23. It offers relief from neck and back pains, headaches, and other pain caused by lack of exercise. 24. It enhances digestion and elimination processes. 25. It allows for better and easier relaxation and sleep. 26. It results in a better mental performance, with keener learning processes. 27. It curtails fatigue and menstrual discomfort for women. 28. It minimizes the number of colds, allergies, digestive disturbances, and abdominal problems. 29. It tends to slow down aging. 30. It reduces the likelihood of obesity.