This blogs is about the PROJECT STRUCTURE of the Strong Bone Commitment

DISCLAIMER: Participating in all programs offered by QiBounding  at your own risk and under no circumstances can you hold or attempt to hold QiBounding Inc or their rebounding experts responsible for any health issue or problem that might arise due to my participation at this project.

In case of doubt in regards to my health, you will visit my doctor BEFORE participation in this project. If at any time during this project you feel a diminished of your health or well-being, you have to immediately consult a doctor and you are not allowed to continue in the project unless you get permission from your doctor.
You have to know that QiBounding Inc and their Rebounding experts are offering this free service in order to support you in your goal to build bone density and to increase my well-being. You have to know that they are not doctors and that they will never give medical advice or medical diagnoses. If they give advice it is to their best knowledge and understanding of the situation and according to their experience. Their advice does NOT replace a medical consultation with my health care professional and you can never hold them responsible for their suggestions, exercises or advice. All participation is entirely on your own risk
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What do you need to participate?
1. Your commitment to exercise daily during the time of the project
2. A high quality Rebounder (if possible a springless Rebounder like a Bellicon or a JumpSport)
3. For certain exercises we will use a Theraband for balance and resistance exercises and Hand Weights to train our wrists which – if you do not have them already – can order here. However, if you don’t have those tools and if you do not want to purchase them, you can still participate in the project.

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STRUCTURE OF THE STRONG  BONE COMMITMENT

Duration: 3 months – October 1 to December 31st 2011

Each month will have a specific theme. Here’s the overview:
October:      Remembering the basics and Learning the ‘Dynamic Ladder’
November:  Consistency and Power Sequences
December:  New Horizons – the next level of Rebounding challenges

 

 

+ Several times per week, you will receive an instruction email.
+ Several times per month, you will receive an instruction video.
+ You will receive a tracking file, where you can track your daily rebounding minutes.

Communication during the workshop:

- For introducing yourself in the begin of the workshop, please use the My-Story Blog.
- For all  questions and for sharing your observations and experiences please use the Sharing Blog.

- For everything in regards to Rebounding and Supplements, please use the Supplement Blog.
- For everything in regards to Rebounding and Medication, please use the Medication Blog.
- For everything in regards to Rebounding and Nutrition, please use the Nutrition Blog.

We invite and encourage everybody to participate vividly in the blog posts as this weaves the tissue between us as a group. Sylvia and Charlie will answer blog posts from time to time – not always – and please do not feel disappointed when we do not comment every post. We will always make sure to answer your questions however. If you feel inspired to respond to a comment of an participant, please do so. This is the way to communicate as a group!

OCTOBER - Remembering the basics and Learning the ‘Dynamic Ladder’

1. Remembering of the basics of Rebounding:

-Foundation - tripod, working on making this second nature

-Good body posture with different exercises, i.e. shoulder down, feet placement, weight distribution

-Before and After Rebounding- Stretching, warm up, warm down

- The Different Ways of Rebounding – Parallel, Alternating, Stomp

-Keeping the focus on technique during our daily workouts

Again, we start by Establishing our ‘Base Time’

We would like you to establish a ‘base time’ (minimum time spent rebounding each day) that is specific to you! This ‘base time’ will be used as your starting point and also a minimum time goal that you can meet each day. The reason for this ‘base time’ is that we realize that life happens and some days are very busy, so at a minimum, meeting your ‘base time’ maintains your rebounding continuity during the program. Do note, there will be plenty of possibilities to build your rebounding time throughout the program, the base time is our safety net.

How to determine your ‘base time’ -
i) 10% of your longest ever rebounding session (This is for those that are new to rebounding, or haven’t been rebounding regularly in the last few months) eg Longest ever rebounding session = 30 minutes therefore ‘base time’ = 3 minutes.
OR
ii) 20% of your longest ever rebounding session (This is for the more experienced rebounder, who has been rebounding consistently for a few months).
iii) The minimum base time is 2 minutes.

October 1-5:

Action 1: Watch the first video and send me your questions if you have  in regards to the video.
Action 2: Spend some time to learn the correct “form” (alignment, feet, different ways of rebounding)
Action 3: Bounce for minimum the duration of your base time. If you wish to bounce longer, do so.

Action 4: Download the tracking file (see link below) and note your rebounding times
Action 5: If you wish, write a short post in  Blog #6 to let us know how you do and to share your experience

October 6-9:

Action 1: Please write us at least one post this week in  Blog #6 to let us know how you are doing and if you have not done so, please tell me your base time. We really need it for the next steps of the program.

Action 2: Bounce for minimum the duration of your base time. If you wish to bounce longer, do so.

Action 3: On Sunday, please send me your tracking file so that I get an idea on where you are with your rebounding.

Week starting October 10:

Action 1: Download the Tracking Sheet of the week and watch the video of lesson 2 “The Dynamic Ladder”.

Action 2: Start working on the “Ladder” – every other day. (see instruction on tracking sheet).

Bounce for minimum the duration of your base time. Sunday is rebounding free, unless you cannot live without rebounding. :-)

Action 3: Please write at least one post this week in  Blog #6 to let us know how you are doing.

Action 4: On Sunday, please send me your tracking file so that I get an idea on where you are with your rebounding.

Variations on the Dynamic Ladder:

1) ‘Holding steady on the ladder’ option!
After warming up, go into 1 minute dynamic, then 1 minute very easy and repeat 2 or maybe 3 times. See how you feel after this and maybe the next week add on another dynamic minute.2) ‘Beginning to move up and down the ladder’ option!
After warming up, go into:
1 minute dynamic,
1 minute easy
2 minutes dynamic
2 minutes easy
1 minute dynamic
1 minute easy3) ‘Progressing up the ladder’ option! (as in the video)
After warming up go into:
1 minute dynamic,
1 minute easy
2 minutes dynamic
2 minutes easy
3 minute dynamic
3 minute easy

If you have been rebounding for a while, then try the 3rd option above and end with adding 1 minute dynamic and 1 minute easy.

With any of this, it’s all about adding some challenge to the rebounding with the goal of building strength, stamina and flexibility. ‘Dynamic’ is relative to you and your experience with rebounding. It may be a subtle change in an exercise effort or a more intense exercise, but either way it’s what it feels like to you, in terms of effort and challenge, that is important. A good option so to pick one day a week to incorporate the dynamic ladder into your rebounding, then as the weeks go on, we will suggest ways of increasing the challenge based on your experience so far.

Week starting October 17:

Action 1: Download the Tracking file of the week.

Action 2: Watch the new video and work on your coordination.

Bounce for minimum the duration of your base time. Sunday is rebounding free.

Action 3: Please write at least one post this week in  Blog #6 to let us know how you are doing.

Action 4: On Sunday, please send me your tracking file so that I get an idea on where you are with your rebounding.

Week starting October 24:

Action 1: Download the Tracking file of the week.

Action 2 – Suggesting a new structure for the week:

As you have now had 3 weeks of rebounding with the Strong Bone Commitment and most of the groups have been able to establish consistency once again, we would now like to introduce a weekly structure that will enable each individual to progress each week for the duration of the program.

Goals:

-6 days a week of bouncing is optimal.

-Commit to rebounding at least your Base time for 6 days a week.

- Start to develop a weekly structure that will enable you to progress with rebounding in terms of stamina, strength, flexibility and assist in building bone density.

Weekly structure:

PHASE I: Establish a Foundation

First establish consistent bouncing 6 days a week which involves at least 3 of these days being 15 mins in length. Once this foundation has been established, then move onto working into your week the structure below.

PHASE II: Establish a weekly structure and build on it each week

Weekly structure – elements to include:

- 3 days easy (base time) or anything up to 15 mins. For those just starting a good gauge is to build up to 3 x base time max. Easy bouncing for the most part focusing on technique, good posture and consistency.

- 2 days -more dynamic bouncing. Moderate time, i.e. build up to 30 mins. One of these days is the dynamic ladder. We will give guidelines on how to progress with this each week. The other session is to involve dynamic exercises given in the weekly video or involving hand weights and some of the more dynamic exercises already shown in the videos.

- 1 day – is the long day. The goal here is to begin to add time by 1 or 2 minute increments to your longest rebounding session in the last 6 weeks.

How you fit the above structure into your week will of course depend on your own schedule and time allowance. An example of the week would be:

M – Easy bouncing, free movements focus on technique, shorter day

T - Warm up, then the Dynamic Ladder – progresses each week

W - Easy bouncing, free movements focus on technique, shorter day

Th – Warm up, then dynamic exercises, more intense work, incorporate lots of arm movements and weights if appropriate for individual

F – Easy bouncing, free movements focus on technique, shorter day

S - Long Day – moderate intensity, build up time from longest rebounding session in last 6 weeks adding on 1 or 2 mins incrementally each week.

Sun – Rest day

Action 3: Please write at least one post this week in  Blog #6 to let us know how you are doing.

Action 4: On Sunday, please send me your tracking file so that I get an idea on where you are with your rebounding.

Week starting October 31:

Action 1: Download the Tracking file of the week.

Action 2: Watch the new video and work on your coordination.

Bounce for minimum the duration of your base time. Sunday is rebounding free.

This week, concentrate on the correct form, consistency and relaxation.

If you feel good in bouncing a LOT, do so. But feel ok, too, when you want to keep it constant and relaxed and just stick to a minimum of base time.

Action 3: Please write at least one post this week in  Blog #6 . We need to KNOW where you are in order to guide you through this experience.

Action 4: On Sunday, please send me your tracking file so that I get an idea on where you are with your rebounding.

Week starting November 7:

Action 1: Download the Tracking file of the week.

Action 2: Watch the new video and work on your coordination.

Bounce for minimum the duration of your base time. Sunday is rebounding free.

Learn the new rebounding exercises of the video and start incorporating them into your Dynamic Ladder. The more advanced: Do the full ladder. Less advanced, just do part of the ladder according to your current skills.

Action 3: Please write at least one post this week in  Blog #6 . We need to KNOW where you are in order to guide you through this experience.

Action 4: On Sunday, please send me your tracking file so that I get an idea on where you are with your rebounding.

Week starting November 14:

Action 1: Download the Tracking file of the week.

Action 2: Work on integrating the new movements of last week into your ladder.

According to your level of training, you can do different ladders (like Charlie had proposed see above).

Take at least one day where you review your correct alignment.

Bounce for minimum the duration of your base time. Sunday is rebounding free.

Action 3: Please write at least one post this week in  Blog #6 . We need to KNOW where you are in order to guide you through this experience.

Action 4: On Sunday, please send me your tracking file so that I get an idea on where you are with your rebounding.

Week starting November 21:

Action 1: Download the Tracking file of the week.

Action 2: Watch our new video “Strength & Balance” and start learning the new exercise sequences.

Bounce for minimum the duration of your base time. Sunday is rebounding free.

Action 3: Please give us a recap of your experience of this workshop and your wishes for the following weeks  Blog #6 .

Action 4: On Sunday, please send me your tracking file so that I get an idea on where you are with your rebounding.

Week starting November 28:

Action 1: Download the Tracking file of the week.

Action 2: Continue working on the exercises of  ”Strength & Balance” until you feel comfortable with these exercises.

Bounce for minimum the duration of your base time. Sunday is rebounding free.

Action 3: Please give us a recap of your experience of this workshop and your wishes for the following weeks  Blog #6 .

Action 4: On Sunday, please send me your tracking file so that I get an idea on where you are with your rebounding.

Week starting December 5:

Action 1: Download the Tracking file of the week.

Action 2: Continue working on the exercises of  ”Strength building Skiing on the Rebounder“ until you feel comfortable with these exercises.

Bounce for minimum the duration of your base time. Sunday is rebounding free.

Action 3: Please give us a recap of your experience of this workshop and your wishes for the following weeks  Blog #6 .

Action 4: On Sunday, please send me your tracking file so that I get an idea on where you are with your rebounding.

Week starting December 12:

Action 1: Download the Tracking file of the week.

Action 2: Continue working on the exercises of  ”Strength building Skiing on the Rebounder“ until you feel comfortable with these exercises. Bounce for minimum the duration of your base time. Sunday is rebounding free.

Action 3: Please give us a recap of your experience of this workshop and your wishes for the following weeks  Blog #6 .

Action 4: On Sunday, please send me your tracking file so that I get an idea on where you are with your rebounding.

Week starting December 18:

Action 1: Download the Tracking file of the week.

Action 2: Learn the new exercises  ”Strong Core & Beautiful Arms through Rebounding“. Bounce for minimum the duration of your base time. Sunday is rebounding free.

Action 3: Please give us a recap of your experience of this workshop and your wishes for the following weeks  Blog #6 .

Action 4: On Sunday, please send me your tracking file so that I get an idea on where you are with your rebounding.

Links we will use during the entire workshop:

1. Download your weekly tracking file

2.Watch the current training video

3.Photo Contest

From October 24 to November 28send us your best Outdoor Photos featuring your Rebounder (or YOU and your Rebounder). You can send more than one photo. All of our group can then vote during one week and on December 7 the first three photos will be nominated and the winners receive a free set of bungee cords or a check over $50 (at their choice).


 

Comments
  • Tonya December 5, 2011 at 5:32 pm

    You are right, Sylvia, rebounding is a good exercise for arthritis (as well as osteoporosis). As you said, it’s important to be active with arthritis, and rebounding is to me the perfect activity as you can do it gently and safely.

    Tonya

  • Susan November 28, 2011 at 10:21 am

    Didn’t get much rebounding in this week, however I did do a long day of 47 minutes. Hope to do 48 this
    week and bounce most everyday. Do you use the 30 min day, short day format with one long day as your
    long term routine? Wishing everyone a productive week on the rebounder.

  • Tonya November 13, 2011 at 10:30 pm

    It feels good to be able to rebound again, after having some back and hip soreness which kept me side-lined for a couple of weeks. Am starting very slow, trying not to over-do it.
    I like the exercises this week 6: the downhill skiing, windmills and boxing exercises.
    I can do these gently for now.

    I appreciate the comments of Charlie and others reminding me to pace myself. Thank you all for the support!

    Tonya

  • Tonya October 24, 2011 at 8:44 pm

    Hi Everyone – I’ve been on a meditation retreat this past week, four 1-1/2 hour sessions per day of sitting meditation and purification practice. I found that it was very helpful to do some rebounding either early in the morning before I left home, or after returning in the evening.

    I live in Albuquerque, NM, and the retreat was just a short drive from my house. We’re very lucky here with our usual great weather during October.

    I really appreciate Charlie’s training us on the Jumping Jacks and the arm movements. This was a lot of fun. You two are doing a great job for us.

    Tonya

  • Nancy October 4, 2011 at 6:21 pm

    My base time is 5 minutes. My longest session was 16 minutes but I feel comfortable with a 5 minute base time.

  • Emilie October 1, 2011 at 6:02 am

    Dear Sylvia,

    I do not know if this is the place to write down my ” base time” or that I should do it on the introduction page. Anyway, I came to day 3 of the previous program. I also bounded a bit more, for fun. I came to max. 10 minutes, so my base time is 1.

    • Sylvia October 1, 2011 at 11:13 am

      Dear Emilie and WELCOME! So good to have you with us! The minimum base time is 2 minutes. So you will use 2 minutes to start with! Have a good start in our program! Sylvia

  • Elizabeth October 1, 2011 at 5:39 am

    Although I’ve never really timed myself rebounding yet, I’m sure I’ve never done more than 30 minutes at one time, so I will realistically start with 3 minutes for my base time but aim for doing around 10 to 15 minutes each session to begin.

    • Sylvia October 1, 2011 at 11:18 am

      Dear Elisabeth, Yes 3 minutes base time is fine. That does not mean you are limited to it. But bouncing your base time is like a safety net in case you have a really busy day. Then just bounce your base time and you can still “check” the day as a training day! Be well! Sylvia

  • Linda G September 30, 2011 at 11:21 pm

    my baseline is probably 2-3 minutes.

    • Sylvia October 1, 2011 at 10:43 am

      Hi Linda, Thanks for giving me your base time. I think you can use 3 minutes for base time as you have already done the other workshop. :-) See you! Sylvia

  • kristin September 30, 2011 at 10:38 pm

    Imagine I’ll post 2 minutes as base time although in reality it’s 0…I’ll be catching up once I get my feet on the bellicon.

    • Sylvia October 1, 2011 at 11:26 am

      Yes, Kristin, 2 minutes is the minimum base time. That does not meant that you will bounce longer later. But the base time is our “safety net” for busy and for relaxing days. Best, Sylvia