Jogging & Rebounding (step 1)

Jogging & Rebounding (step 1)

Rebounding exercises #1

In this video you learn:

1. about jogging on the Rebounder

2. An alternative exercise to Jogging , the rebound exercise “Red Indian Dance”

Rebounding gives is one of the best forms of exercise for building bone density (versus Osteoporosis), it supports weight loss, strengthens the heart and is just pure fun. We had wonderful results for people who suffer from depression, stress or anxiety as the soothing rhythm of rebounding brings a calming feeling of well-being. Rebounding also triggers the body to produce Serotonin, the “happy hormone” with the result that after about 5 minutes of Rebounding, you will get the “big smilie” in your face.


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Disclaimer:  This show is meant to give Rebounding instructions. Be careful when doing the exercises and always listen to your body. You are doing all exercises on your own risk.  If you feel uncomfortable, do not continue the exercise. Only work in your own comfort zone and don’t get carried away with your enthusiasm. There are always exercises for beginners and advanced Rebounding fans. Do only those exercises that are  easily in your reach and build up from there. If you experience  pain during or after the exercises or if you recognize any physical problem, do not rebound and  see your doctor before continuing to rebound.  We are no doctors and cannot give any medical advice. We also cannot and do not take any responsibility for any problems that may occur in performing exercises which we show in our Web TV show.  Thank you for your understanding.


Rebounding.TV is a platform for the conscious Rebounding community to ask questions

and find answers about Rebounding and Rebounders.

YOUR SPACE for your QUESTIONS and COMMENT is right below here.

Please participate:

  • Kate Kilmurray November 6, 2010 at 11:18 am

    I love your rebounding sessions. I want to do 20-30 min. a day. Do you have any longer sessions available on DVD?
    Do you teach any workshops in the Boston area or know of anyone who teaches rebounding in the Boston area?

    Let me know. Thanks!

    • Sylvia November 6, 2010 at 12:32 pm

      Hello Kate, Thank you very much for your comment. I am actually working on a longer session DVD. I’ll let you know when it is ready.
      Just a week ago, I just created a 3 minute Rebounding session which you can see here. This is a session for morning stretching and Rebounding workout for those with little time. I give classes all over the States as soon as somebody organizes the workshop for me. In Boston area we have quite a lot of people with Bellicon Rebounders. So that could be a possibility. Of course there need to be enough people in order that I can fly in etc. Do you want to organize it? :-) Kind regards, Sylvia

  • george4886 July 20, 2010 at 2:58 am

    Two comments:
    1. The security code to this web site is much more detailed than the code to my credit union bank. I may be missing something here but I have been a customer for decades with no apparent security problems with the less elaborate code for more needed reasons.

    2. As an introductory instruction, where should one position themselves on the mat when doing their program? What effects occur if one is off center? Are there exercises that benefit from an off-center location?

    • Sylvia July 23, 2010 at 1:00 pm

      Hi George,
      Thank you very much for your comment. I can give you an answer to your second question. (On what you experienced with logging in, I have no handle on. It is the normal WorldPress standard procedure). If possible, stay centered in the middle of the Rebounder with the feet parallel in their inside one feet apart. There is no benefit of bouncing on the edge of the Rebounder mat. Kind regards and happy bouncing. Sylvia

  • Singh July 11, 2010 at 10:26 am

    Great video for starters! starters like me to help understand the right posture to stay in while rebounding. I think it’s easier to start something with right guidance (like you are spreading via your channel) than correcting it later. I really appriciate your time and videos.

    This is my 4th video in your list and I’ll follow you with your letters upto the last video of yours :)

  • David Hazen March 17, 2010 at 3:24 pm

    Just a comment on jumping jacks. They will negatively effect your energy since they are not a natural bodily movement. Just as we crawl, walk and run with one arm forward, opposite leg forward, our body will shut down its Qi energy when we do it opposite. Does that make sense? This concept was demonstrated to me with muscle testing years ago. In fact, some chiropractors use cross-crawl to balance energies.

    • Sylvia March 21, 2010 at 5:14 pm

      @David Hi David, this is very interesting what you write about Jumping Jacks. I have never heard that approach but it makes sense. Maybe that is the reason why I personally do not like them very much. But I have friends who love doing Jumping Jacks on their Bellicon all the time and they have not experienced any problem with it.

  • Gail Petersen February 19, 2010 at 6:29 pm

    The bouncing/jogging demo gives me simple tips to follow to make my rebounding more affective. Thank you so much. Love it.

  • Kaye February 15, 2010 at 11:02 am

    Congratulations Sylvia! I have just watched this first episode and thoroughly enjoyed it, from the first sight of you sitting in amongst the “forest” of assorted rebounders!
    I totally agree with others about the length of time. The ten minutes flew by and I will be returning to it so I can ensure I’m practising everything that was shown and mentioned.
    Having only just become acquainted with my new Bellicon, the birth of is timely, and I too am very grateful to you for offering this valuable learning opportunity.
    Re this episode: I like the way you are addressing the different levels, and found the diagrams clarified what you were explaining. They were easy to see and helpful – the model of the cell, even more so! To have a three dimensional moving depiction of what each cell is actually doing while rebounding, and at the top and bottom of the bounce was brilliant! I’ve read descriptions and seen illustrations in anatomy and physiology books, but as soon as I saw that, I really got it, immediately!
    I also liked the balance of professionalism along with the warm, personal tone, and found the technique of you instructing while Jo(y?)anna was demonstating to be very effective.

    Two questions:
    For someone with a tendency toward fairly weak ankles, would you suggest doing the alternative to jogging for a set period (of weeks or whatever) before proceeding to a full jog, or should you just go by your own common sense and intuition?

    On beginning a gentle bounce my first time on the Bellicon, I instinctively started to breathe with short “sniffs” through the nose (8 in then 8 out, at the bottom of each bounce) then I recalled that this was how I’d learned to “lymphacise” some years ago. Would you recommend continuing with that kind of breathing? Also, I would be interested to learn more about breathing techniques while rebounding.

    Thank you so much Sylvia. I can’t tell you how fortunate I feel being able to benefit from watching from home. It’s such a great idea and a
    privilege too thanks to you and the wonders of modern technology.
    (I’ll keep it shorter in future!)

    • Sylvia February 15, 2010 at 12:49 pm

      @Kaye: Thank you for participating in our show. Write as much as you want. I very much appreciate it all.

      I love your “forest of assorted rebounders”. Yes, I have them all: A ReboundAir, a Needak, a Cellercizer, a Lymphociser, an Urban and then of course all the different Bellicon models. It is important for me to have them all. So I can compare them and let my clients try them all out. Trying out is better than all words. Your body instantly feels the difference between those Rebounders.
      I love working with Joyanna. I call her so as she is so joyful. Her official name is Joanna, but people now start calling her Joyanna.
      To your questions: “For someone with a tendency toward fairly weak ankles, would you suggest doing the alternative to jogging for a set period (of weeks or whatever) before proceeding to a full jog,” YES. I might not do the normal jogging at all and just do the alternative jogging exercise (I call it the “Red Indian Dance” more vigorously. In one of the next shows, I will demonstrate this. I am not a fan of the real jogging on the Rebounder for somebody who has sensitive joints. It’s just not very safe and you can get the same benefit if you do the “Red Indian Dance” which is much more protective to the joints.

      Your second question: “Breathing”: Yes, the way you do it is great. In one of the episodes we will have “Breathing” as a theme.
      I am looking forward to more questions!!! Best, Sylvia

  • Kim February 14, 2010 at 3:44 pm

    Hi Sylvia, I just purchased a rebounder last week and I have a question for you. I have been reading different articles that say that rebounding burns just as many if not more calories than jogging, but does rebounding tone the legs, thighs, butt, etc. just as much as jogging or jumping on a regular surface? Thanks!

    • Sylvia February 14, 2010 at 9:16 pm

      @Kim: Very good question: “Does rebounding tone the legs, thighs, butt, etc. just as much as jogging or jumping on a regular surface?
      The answer is YES, WHEN YOU DO THE RIGHT EXERCISES. See, if you just do a soft health bounce on the Rebounder, then obviously you would have a more rigorous workout while jogging. But if you do nice toning exercises – and you will see lots of them in our TV Show as I want to teach you all this good stuff – then you can wonderfully tone your whole body. Take jumping jacks as an example: When you do 2 minutes jumping jacks on the ground, you get a nice workout. When you do 2 minutes jumping jacks on the Rebounder, you get about double the training then when doing it on the floor. The reason: At the same time of doing the exercise, you bounce through space and you come to a higher G-Force. If you come to G-Force 2, which is easily achieved on a soft bouncing Rebounder, you get twice the training effect then doing the same exercise on the ground.

  • Darla February 12, 2010 at 9:49 am

    Hi Slyvia Thanks for the e-mails regarding your new series on proper use of your rebounder. Just what I needed and looking forward to next Fri. I am thinking that maybe sometime down the line that a DVD can be made of all the episodes so we can have all available while we do them with you. Thanks again.Darla

  • Beverly Monical February 9, 2010 at 6:16 pm

    I am looking forward to talking with you.
    Beverly Monical

  • Anne Bove February 9, 2010 at 4:01 pm

    Hello Sylvia,

    Excellent idea, the TV video’s on Friday’s. Thank you for taking the time to educate your conscious rebounding community. I, too, do not mind video’s that are 10 minutes or longer. The only suggestion I might give (because I am not technically savvy) for longer video’s on YouTube is to do them in segments of 10 minutes each and post them individually that way. I am looking forward to Friday’s class. Thanks again.


  • Cristiano Ckris* Verducci February 8, 2010 at 7:05 am

    Ciao Sylvia,
    my special congrats 4 your Rebounding TV and topics!!!
    Keep up the good work and conscious “bounce” movement.
    Wish to meet you soon in Italy in our Events and Conventions
    and sharing our experiences and success in the world of
    Rebound Exercise Industry.
    Have Joy..Train to Be Happy…;o)

  • Emmanuel February 7, 2010 at 12:24 pm

    Hi Sylvia,

    I just wanted to let you know that 10 minutes is not too long. I definitely prefer watching a longer but complete video rather than incomplete information or fast talking.

    Take as much time as you want to explain things correctly and you can be sure I’ll watch them from beginning to end!


  • Kay February 6, 2010 at 1:14 pm

    Thank you so much Sylvia! You are so kind!

  • Kate and Larry February 6, 2010 at 1:03 pm

    Dear Sylvia,
    Congratulations on launching your new “TV” series. The first episode was wonderful and it’s great to see you and also to see actual demonstrations of technique. My husband Larry and I purchased our Bellicon rebounder from you around the Holidays. We LOVE IT!!! I am looking forward to learning much more about rebounding for health and joy. Blessings to you!

  • Ruth February 6, 2010 at 10:10 am

    Thank you, Sylivia
    I look forward to more.

  • Annarothers February 5, 2010 at 10:38 pm

    Love you Sylvia and I love my quality Rebounder that I bought from you in 2005. Now I can really start back on the safest, most beneficial way to work out. I learned so much from your first video. Thank you! Anna

  • susie February 5, 2010 at 7:56 pm


    i watched the show… bravo… glad you are getting info out there… i have been rebounding for 6 months.. it has changed my body and mind… i cannot say enough about rebounding… i love it…. i am trying to get Dr Oz to do a segment on rebounding… omg… since i have started i was just about to give up on my body and the years to come… i will continue to try and get through to the Dr oz show… he is missing this element and I know his viewers would love it as i do…


    • sylvia February 5, 2010 at 8:54 pm

      @Susie: Wow, that’s quite a plan, to get through to Dr. Oz. I am up for joining you in this effort. Let me know how I can assist!

  • Marion February 5, 2010 at 6:22 pm

    Dear Sylvia,

    I’m so glad you are making TV episodes about the rebounder. I love my Bellicon that I bought through you some years ago, and look forward to learning more from your shows. You were so kind in many e-mails as I was first learning about rebounding, and now I’m so glad to see and hear you on the web! Good luck, and thank you,


    • sylvia February 5, 2010 at 7:13 pm

      @Marion: Thanks so much, Marion. I am happy to have you participating in this adventure!!

      @Susan: Yes, there are so many different exercises that you can do on a quality ReBounder. You can basically reach all muscles. I use my Rebounder as a full fitness Center.

      @Chiwah: Hello dear Chiwah. So good to hear from you again. Yes, you are a Rebouding Champion. I love your rebounding workout. Jogging on a top quality spring based Rebounder is easier than jogging on a bungee band Rebounder – as the surface is harder. And with that, there is less strain on the ankles. My preferred exercise is the one I showed you. I call it the “stork” as you have one knee up when you are at the highest point of bounce. I love doing this on my Bellicon as I prefer the softer bounce on the Bellicon bungee rebounder. But the Bellicon Dynamic spring based Rebounder is very easy for normal jogging.

      @Tiffany: Thank you, Tiffany for your interesting comment. So, you find the length of 10 minutes length good. I have just heard so often that nobody is listening to video clips for longer than 3 minutes. I am curious to hear from our other friends, what they think. It is easier for me to not have to stick to 3 minutes as it is very complicated to explain complex things and exercises in that time. I am happy for as many feedback in this regards as possible. As I said: The show is for YOU and if you want 10 minutes, then why not do 10 minutes.

      @Faye: Yes, you are right. The first time is a bit challenging. At the same time I was very excited about this project. I am sure, I’ll relax over the time, when I get more used to this.

      @Debra: So good to hear from you. Greetings also to your husband and I am so happy to see that all is working so well for him to overcome cancer. What a great result!! Concerning the “guided workout”, I’ll see how I can do this technically. We’ll find a way!

      @Isabelle: Hi dear friend! Thanks so much for your constant encouraging me in my work.

      @Christine: Great to have you here, Christine and welcome to our Rebounding community. It’s exciting to start Rebounding and I wish you a great start into it. Ask me all the questions, you’d like to have answered. !!!

      @Kathleen: Thank you for putting out the idea for a guided workout. I am up for it – as soon as we have covered the “basics”. I just have to find out how to do a show that is longer than 10 minutes. I am not yet sure how I can upload this to youtube. If somebody is tech-savvy, please let me know.

      @David: Good to hear, that you are enjoying your Rebounding experience. Stay tuned!! :-)

      @Eunice: Thank you very much for your comment and your question. “Do you have any suggestions about the length of time for rebounding” Here my answer. To your other question about using weights while Rebounding. This is a good training under the condition that you do it correct (absolute impeccable alignment is necessary and enough core strength). So it is not an exercise for beginners but a great training for advanced Rebounders.
      Good to hear, Eunice, that you are doing so well with Rebounding, after your car accident. Keep up the good (and fun) work!!!

      @Kay: Good question, Kaye! “Would you know if you were pronating while jogging on the Rebounder?” This opens the whole theme about Pronating. If you are pronating, there is a high chance that your ankles are not the strongest. So before doing any Rebounding (unless you bounce with shoes that stabilize your ankles), you better learn to stop pronating. (More info here). Now, you say that you do not have any pain in ankles and knees. That can be because you are not pronating. Or it can be that you pronate, but not long enough to hurt your body seriously. So better, check if you are pronating and if so, then stop it. You can see if you are pronating when you stand on the floor and look down to your feet. If your feet are falling inwards, you are pronating. (see info and video in the link, I mentioned above). Best, Sylvia!!

  • Susan February 5, 2010 at 6:16 pm

    Sylvia –

    Your timing is excellent! I wasn’t thinking of “jogging”, but was curious how to learn to jump from one foot to the other and was really struggling on my own. This Web TV show was just what the doctor ordered! :-) Thank you!

    I am really enjoying my rebounder, but having never used a trampoline was getting a little tired of variations of the normal basic healthy bounce.

    Thanks again and I look forward to more ‘letters’.

  • Chiwah February 5, 2010 at 2:41 pm

    Hi Sylvia!

    Hello to you and James! Big hugs!

    Thank you for this. What a wonderful way to share the JOY of rebounding! You are bright and your English is clear and your message targeted and to-the-point.

    I have been jogging on my spring-supported Dynamic several times a week for a long time, with no ill effects that I am aware of. After about 5 minutes of that I go to my Bellicon for a few minutes, then repeat the cycle a couple more times. Do you thinkI can continue doing that? It gives me great aerobic exercise besides all the other benefits.

    I also appreciate getting to read everybody else’s questions; I see others have some of the same questions I have. I will continue to tune in to see your new videos!

    Many blissings,

  • Tiffany February 5, 2010 at 1:15 pm


    I LOVED your first episode about jogging! I cannot wait to get my rebounder! I used to be a personal trainer a few years ago so I understand and greatly appreciate the necessity of great form. Being out of shape now due to a year of illness, I can’t wait to get back into a routine that I will actually stick with, and will launch me back into renewed fitness. I thought the length of the show was good length. Thanks for not only making such an excellent product available, but also being well informed and sharing that information with us!

    God Bless!


  • Faye Keller February 5, 2010 at 12:51 pm

    Thank you for this webisode. I am very excited to learn more about rebounding. This first webisode was very instructional. I only have one critique. Relax.There was some nervous talking during the intro then when the instructions began the nervousness was replaced with the delightful confidence of helpful teaching. Please continue. Good start and I know you did a much better job than I or many others could have. Thank you.

  • Debra February 5, 2010 at 12:47 pm

    Enjoyed your 1st show and I found it helpful to see your instruction. We bought our Bellicon over a year ago and love it! My husband is a stage 4 cancer survivor (due to veggies juicing/raw diet/prayer!) and rebounds daily as well. I bounce gently every morning to help myself ‘wake up’ in the morning. Plus it’s just fun to do, especially with music in the morning. Your phrase about happy cells really fits! I look forward to future episodes. I agree with Kathleen that it would be nice to do guided workouts with you someday…

  • ISABELLE February 5, 2010 at 12:33 pm

    Sylvia! You are a Natural; awesome show, great topic good to go back and being reminded how to rebound properly. I agree with Kathleen about the idea of guided workout.

    Fondly, Isabelle

  • Christine February 5, 2010 at 12:12 pm

    Thank you Sylvia for putting this information out there. I learned today about the importance of form as I am in my first week of rebounding. Thank you again.

  • Kathleen February 5, 2010 at 10:33 am

    I am so happy to see your show this morning. I really appreciate your support and look forward to really learning how I can be my best through rebounding. I welcome the longer show, the more info the better. I Would like for you do do guided workouts someday, what do you think??

  • Jackie February 5, 2010 at 9:00 am

    Sylvia: I sure enjoyed seeing you and Joanna this morning. Is was great. It has inspired me to start my rebounding again. I am excited.

    Of course, I always have questions; so, how many minutes a day do you suggest a rebounding workout should be?

    I look forward to being a weekly visitor. What a terrific idea having Wishing you much success and thank you for sharing your knowledge and experience with all of us. Love and light, Jackie

    • sylvia February 5, 2010 at 9:29 am

      @ Jackie Dear Jackie, Great to have you here. Thanks for your very kind comment. To your question, please click on this link here where I have explained how many minutes you should bounce per day.

  • Carol February 5, 2010 at 7:18 am

    Thank you so very much for this great opportunity to learn the proper use of rebounding. I purchased my bellicon in the beginning 2010 an I am delighted at your commitment in providing individuals with lessons in proper technique. I am a health care provider and wanted to experience, first hand, the benefits of rebounding before I recommend it to my patients.
    This new broadcast is a true gift to the whole community!

    • sylvia February 5, 2010 at 9:37 am

      @Carol: Thank you so much for your very kind comment. This means a lot to me!

  • Janet Fritzen February 5, 2010 at 7:14 am

    Dear Sylvia!
    Congratulations & thank you for your first program on! It was great & I can’t wait until next Friday. Since we all are so busy, the email reminder is great. Best of luck to you.


    • sylvia February 5, 2010 at 9:40 am

      @ Janet: Thank you so much, Janet!! Happy to see you being part of our Rebounding experience!

  • David February 5, 2010 at 2:58 am

    Thanks! My partner and I rebound every day, and are very glad to see your new TV show.

    • sylvia February 5, 2010 at 9:41 am

      @David: Thanks David! Happy to have you here. Don’t hesitate to ask questions or tell me, what you want to see on this show!

  • Eunice Farmilant February 5, 2010 at 1:18 am

    Hi Sylvia-

    I am glad to see you are offering personal instruction. I have some lymphatic issues (who doesn’t??) and have some swelling on my right ankle and the top of my right foot. I usually rebound first thing in the morning, while watching some exercise shows on FitTv –I do the rebounding as a warm-up and during commericals to keep my heart rate up..

    Do youhave any suggestions about the length of time for rebounding–e.g. are short bursts of rebounding for about 3-5 minutes several times over an hour or so benefical as 20 minutes of straight rebounding?

    I also occasionally use four pound weights and swing my arms as I bounce. Any suggestions using weights–or do you intend to feature them in one of your videos?

    Nice to see you in person, and thank you for your enthusiasm. Incidentally, I am 63 and recovering from a car accident which injured my cervical vertebrae. I cannot run or jog, nor ride a bicycle because it is too hard on my neck. The rebounder has been wonderful to get that blood flow and increase my heart rate…also I do find the qi bounder to have an excellent spring.



  • David February 5, 2010 at 1:12 am

    Very, very nice. Great ‘Spirit of Rebounding’! I’ve been bouncing for years (on the Bellicon you sold me)and loving it, but you showed me it always helps to learn how to do something from an expert. Gave me a new appreciation for benefits and possibilities of rebounding. I’m looking forward to seeing the ‘full bore’ jogging on the rebounder.

    Thanks for the new channel to watch!!

  • Kay February 5, 2010 at 12:28 am

    This was wonderful! Thank you so much for taking the time to do this…you are so helpful. I was wondering…would your know if you were pronating while jogging on the rebounder? I have been jogging on the rebounder for quite awhile and I have never had any pain in my ankles…would I have pain in my knees or ankles if I was doing something wrong? Thank you!

    Oh and are jumping jacks a good exercise to do on the rebounder?

    I have the Bellicon 44

    Thank you so much!!