Jumping for Fitness

Urban Rebounding[TM] offers a fun and energetic workout alternative.

Just when you thought you'd learned all the tricks in the book--step, low-impact, aqua aerobics, Spinning[R], kickboxing, etc.--there's yet another new workout leaping into health clubs across the country. If you haven't heard of Urban Rebounding[TM], it's only a matter of time before this new workout bounces your way.

Why is Urban Rebounding becoming so popular? Because it's so much fun--and fun translates into adherence. "If you're leading a safe, effective workout and people are having fun, then they'll keep coming back," says J.B. Berns, owner and creator of Urban Rebounding.

Urban Rebounding combines aerobic, sport-specific and strength moves performed on a 40-inch piece of equipment that resembles a mini-trampoline. Berns recommends doing rebounding workouts on the official Urban Rebounder, which boasts a stronger mat surface than others found in retail stores. The Urban Rebounder is manufactured out of the same material as U.S. Olympic team trampolines. They normally retail for $250, but health clubs can purchase 20 or more for $195 each.

Blast From the Past

Rebounding, as new as it may be to you, actually debuted in the 1970s but disappeared quickly. Berns says rebounders at that time were manufactured poorly and few instructors had the proper knowledge to teach the sport. Berns stumbled onto rebounding after he'd injured his knee. The martial arts devotee read about rebounding and used it for rehabilitation. His speedy recovery convinced him of its effectiveness. In the mid-1990s, he created Urban Rebounding, bringing quality instruction and equipment to mainstream fitness.

But will this craze end up being just another entry into the annals of flopped fitness frenzies? Berns believes it won't because the benefits are too great. First, it's a total body workout that's 68 percent more effective than treadmill jogging, according to a NASA study. (Journal of Applied Physiology, 1980.) "When you're coming down from a bounce, your body's heavier so you have to work harder to push yourself back off," he says. "This makes your heart pump harder."

Health Benefits

Urban Rebounding is also a low-impact alternative to such exercise modes as running or stairclimbing. As Berns says, it's 87 percent less traumatic to the musculoskeletal system compared to workouts on a hardwood floor. In addition, with its martial arts focus, Urban Rebounding promotes bodily balance, strength and coordination.

Berns says that Urban Rebounding even cleans and detoxifies the body's internal systems by stimulating the lymphatic system. In fact, he's working with HIV patients who, after doing Urban Rebounding workouts, have less numbness in their extremities and stronger immune systems.

"Rebounding's vertical action strengthens the 60 to 85 trillion cells in the body," he says.

Who Can Teach Urban Rebounding?

Just as anybody can participate in Urban Rebounding, the sport can be taught by a variety of instructors. The ideal Urban Rebounding instructor, Berns says, is someone who understands exercise physiology and can translate music to choreography.

Instructors interested in teaching Urban Rebounding should pursue certification as an Urban Rebounder instructor. Workshops are offered around the country. The Urban Rebounding team will also conduct certification courses on-site if the club has a minimum of 10 people signed up. Instructors receive eight AFAA-approved continuing education credits. Rebounding videos and a book by Berns are also available to supplement the learning process.

Instructor Training

The course varies in length, depending on how many people are enrolled. According to Berns, if 10 people take the course, the material can be covered in eight hours. With 50 people, on the other hand, he says the course is usually expanded to 12 hours and stretched over two days. Pricing also depends on the number of participants, but it generally ranges between $150 and $175.

Training is divided into different segments: the history of Urban Rebounding, proper technique execution, designing an Urban Rebounding workout, understanding the psychology of teaching an Urban Rebounding class and learning all other related exercise physiology issues. Instructors also learn the five fundamentals of teaching an Urban Rebounding class. These fundamentals are called SEATT, which stand for simplicity, enthusiasm, accessibility, timing and technique.

Simplicity should be a component in all classes. Therefore, choreography is kept to a minimum. "Just keep it simple," Berns advises.

Instructors are also encouraged to play up the inherent fun of the workout. After all, Berns says students are flocking to classes around the country because they're having fun while working out. "Urban Rebounding is a workout that any individual can do, no matter what their fitness level or age," Berns says.

Music and Technique

To ensure that form isn't compromised, Urban Rebounding classes are performed to music at 132 BPM. Music any faster would produce negative impact on students' technique and throw them out of sync. Although any type of music will work, Urban Rebounding does sell music made specifically for its classes.