Cardiolates Manual - Ultimate Pilates Workouts

Transcription

INSTRUCTOR TRAINING COURSE
STUDENT MANUAL
Affiliated with
International Headquarters:
Pilates Academy International
Pilates on Fifth
th
501 5 Avenue, Suite 2200
New York, NY 10017
www.cardiolates.com
For application or hosting information, contact
Beth White at 212-687-3787; 888-745-2830
training@pilatesonfifth.com or
info@cardiolates.com
©2006 Pilates Center of New York, Inc. All Rights Reserved.
May not be reproduced in whole or in part.
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CARDIOLATES® Instructor Training Course Outline
Day 1
Hour 1: CARDIOLATES® Class
Hour 2: Format of CARDIOLATES® Instructor Training Course
Introduction to CARDIOLATES®
Safety Tips
Unique Benefits of Rebound Exercise
Part 1: Cellular Exercise
--Structure and Function of the cell
Hour 3: Unique Benefits of Rebound Exercise
Part 2: Benefits to the Lymphatic and Immune Systems
--Structure
--Role
--How the systems benefit from Rebounding
BREAK
Hour 4: Alignment
--Definitions and Theories
--Form vs. Function
--Core Strength
Hour 5: CARDIOLATES® Rebounding Technique
Hour 6: CARDIOLATES® Steps and Progressions
Stretching for Balancing Muscle Groups
Day 2
Hour 7: Musculoskeletal System
Nervous and Neuromuscular System
Cardiorespiratory Benefits
--Differences between rebounding and other forms of exercise
--Calorie Comparison Charts
--How to Assess client’s capacity for
Hour 8: Selecting Music
Choreography
Class Templates
Hour 9: CARDIOLATES® for Special Needs Groups
BREAK
Hour 10: Practical Application/ Case Studies
Hour 11: Practical Application/ Case Studies, cont.
Hour 12: Trademark Issues
Review
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Introduction to CARDIOLATES®
Definition
CARDIOLATES® combines the alignment principles of Pilates with the cardiovascular and physiological
benefits of rebounding. Because rebounding involves an unstable surface – a buoyant mat –
CARDIOLATES® requires dynamic stability. This naturally strengthens the core and trains the nervous
system and postural muscles to support the body in upright posture. Other benefits include increased
agility, coordination, balance and proprioception.
Origin
CARDIOLATES® originated from a desire to find a cardio regime that upheld (and even reinforced)
alignment principles. Pilates exercises are not intended to be conducted at an aerobic pace: Pilates is a
thoughtful mind-body system of exercise that requires attention to detail, form and alignment. Even when
a seasoned Pilates instructor moves through a reformer workout without pause, the heart rate barely taps
into a low-impact range. Pilates tones muscles very effectively, but a cardiovascular regime is necessary to
burn unwanted fat.
Because unstable surfaces cause involuntary muscles such as the transversis abdominus and the multifidus
to contract, rebounding seemed the perfect aerobic complement to a Pilates program. Existing rebounding
programs exist, but attention to alignment is missing. Since CARDIOLATES® integrates rebounding with
alignment principles, one can burn fat while improving alignment and posture. Thus, CARDIOLATES® is
an efficient and effective solution.
Differences between CARDIOLATES® and other Rebounding programs
Alignment: Other rebounding programs discuss the physiological, cardiovascular and strength benefits
(which will be discussed later) but neglect alignment altogether. CARDIOLATES® has a specific
technique to help clients rebound in their optimal alignment.
Music: CARDIOLATES® is conducted to music with beats per minute (bpm) between 90 and 122. The
increased “air time” means greater stability is required and the increased gravitational load when landing
strengthens the cells of the body more.
Progressions: CARDIOLATES® provides specific guidelines for building strength, coordination, balance
and stamina. This allows even the unfit and infrequent exerciser to set attainable goals and progress at a
comfortable pace
Applications of CARDIOLATES®
CARDIOLATES® can be used as a high or low-impact exercise regime. NASA uses rebounding to
increase astronauts’ bone density before and after space travel. 1 Air Force pilots have reported that they
use rebounding in their training as well.2 Because of the agility, balance and coordination required,
CARDIOLATES® can be used for dancers, athletes, gymnasts, etc. Finally, CARDIOLATES® can be
used to increase core strength, cardiovascular capacity and cardiovascular endurance.
A. E. (1993). Rebound Exercise – The Ultimate Exercise for the New Millennium. American Institute of
Reboundology, Inc. Utah: Orem. p. 65
2Carter, p.66
1Carter,
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Safety Tips of Rebounding
1) Buy a high-quality rebounder, not a mini-trampoline
Mini-trampolines are more buoyant and not intended to be jumped on repetitively. They are
meant to be jumped on once in the performance of a trick or tumbling. MOST INSURANCE
COMPANIES WILL NOT INSURE MINI-TRAMPOLINES.
Quality is important. Look for at least 36 springs, a permatron mat, a spring cover of industrial
nylon (vinyl tends to tear), and at least 8 inches off the floor.1
2) Be mindful of the weight limit: feet should never hit the floor
The weight limit for most high quality rebounders is 300 lbs. Special rebounders to
accommodate higher weights can be special ordered. Sometimes clients will hit the floor if they
are not rolling through their feet and are landing forcefully on their heels every time without
allowing the forefoot and ankle joint to absorb any shock.
3) Don’t jump off the rebounder onto the floor
The joints are not prepared for the impact!!! The rebounder mat absorbs 87% of the shock,
hard surfaces absorb close to 0% of the shock, more if you are on a sprung floor.2
4) Use the Stabilizing Bar
Using the bar is recommended for all 1st time participants/users. Using the bar is essential for
older clients, or clients with balance issues, osteoporosis (to be covered later), any post-rehab
condition or garden variety fear.
5) Pick up your feet
The feet can get caught in the nylon cover if the client does not pick up the feet before kicking
forward or side. Sometimes clients compensate by hiking a hip, which should be avoided.
6) Keep your eye level/gaze steady
Because the eyes constantly process information from the environment, looking up, down or
around the room can cause clients to lose their balance, feel unstable or even lead to a feeling of
motion sickness. Keep your eye level slightly higher than horizontal and try to focus on
something that is not moving.
7) Don’t compete with others or yourself
Encourage clients to focus on their own efforts and not look around at others in the room. Not
only does looking around throw off ones’ balance, it also creates unnecessary comparisons and
competition. Create an environment where just continuing to rebound (to any degree) is
acceptable.
8) Wear your shoes if ankles feel unstable
Because most individuals wear shoes all the time, the muscles in the ankle joint and the smaller
muscles controlling the joints of the feet become weak. If individuals start out wearing shoes and
concentrate on rolling through their feet even in their shoes, the muscles in the feet and ankles will
strengthen. Progressing to rebounding bare footed is the goal for healthy individuals. The feet
will “function naturally, forcing the muscles to expand and contract, and the joints to bend and
stretch to absorb step impact. This, in turn, promotes muscle strength and healthy joint
alignment.”3 Senior citizens or clients with special conditions may need to wear shoes always if
they need the extra stability.
9) Keep your eye gaze neutral!! Via the pelvo-occular reflex (which has the shown that the pelvis
will readjust to align the eyes), looking or up or looking down can cause the pelvis to deviate into
an anterior or posterior tilt, respectively.4 Make sure that you are looking straight ahead when you
jump!
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STRONG RECOMMENDATION: Attach a rider to your insurance policy that includes the use of
rebounders. This provides peace of mind to the studio/gym owner and the client. Be sure to use the
term “rebounder” to the insurance agency and NOT mini-trampoline. CARDIOLATES® rebounders
are Needak rebounders which, to our knowledge, are insured by all insurance companies. Please
research the insurance concerns if purchasing another brand of rebounder.
Walker, M, D.P.M. (1995) “Jumping for Health”, Townsend Letter for Doctors. p.6
Carter, A. E. (1988). The New Miracles of Rebound Exercise. A.L.M. Publishers. Arizona. p. 50
3
Langer, P, D.P.M. (2007). Great Feet for Life. Minnesota: Fairview Press. p. 109
4
Prentice, W. E., & Voight, M. L. (2001) Techniques in Musculoskeletal Rehabilitation. New York: McGraw Hill. p.
266
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Unique Benefits of Rebounding
Part 1: Cellular Exercise
Utilization of Gravity
The “use it or lose it” quip applies to all cells of the body, not just muscle cells. All the cells of the body
must be strong enough to withstand 1 G-Force (the force of gravity) or they will rupture and die.1 Also, all
cells have the ability to adjust to the body’s changing internal environment. Pressure generated by
respiration, circulation, digestion, etc. is enough to keep the cells of these organs healthy and strong. Other
organs are “massaged” by skeletal muscles, which generate enough force or pressure against the cells to
keep the cells strong. Since rebounding strengthens all cells, it inevitably strengthens the entire body.
Rebounding strengthens every cell of the body and is thus considered “cellular exercise.”
In 1911, Albert Einstein noted that the cells of the body can not differentiate between the three forces of
acceleration, deceleration and gravity. Most activities utilize acceleration and deceleration, but do so in the
horizontal plane, while gravity acts only in the vertical plane. Because rebounding aligns the forces of
acceleration, deceleration and gravity into the vertical plane, every cell of the body is affected by the
combination of these forces at the bottom of every bounce. The forces generated can be up to 4 G’s, or
four times the gravitational force, depending on the height of the jump. Gravitational force is the key to
understanding resistive health benefits.2
Gravity and Rebounding
In rebounding, the increased gravitational forces are evenly distributed through the body and joints. NASA
studied the stress on the joints caused by running on a treadmill and rebounding by measuring the G-force
at the ankle, back and forehead. Running on a treadmill, the G-force measured at the ankle was always
more than twice the G-force measured at the back and forehead. With this increased load, the muscles,
ligaments and tendons of the lower extremities will eventually become so fatigued they can no longer
absorb the shock. With rebounding, the G-force was almost the same at all three points and well below the
rupture threshold.3
NASA’s studies on astronauts show that in a zero gravity environment, astronauts lose as much as 15% of
their bone and muscles mass in 14 days.4 Because bones strengthen with measured stress, rebounding
holds important benefits for bone cells. Even the cells of muscles not being used while rebounding are
subjected to the same combination of forces and react by laying down more actin and myosin filaments.
Thus, overall muscle tone improves and metabolism increase due to the enhanced calorie burning potential
the extra fibers create.
Since the mat of the rebounder absorbs 87% of the shock, the musculoskeletal system can be strengthened
by this combination of forces without the impact and stress to the joints and muscles which would result
from combining the same forces on the ground. “Since the jumping surface of a rebounding device has a
cushioning spring to it, any jarring to one’s ankle joints, knees, and back is removed.” 5
Importance of Strong, Healthy Cells
The body is a combination of 100 trillion living cells, each of which has a brain (the nucleus) a respiratory
center (mitochondria) and a specific role to fill in the maintenance of the human body. Each individual cell
maintains “homeostasis,” which is that ability to maintain an internal equilibrium by adapting to the
external environment. If a cell becomes weak, its functions are compromised, which inevitably affects
other processes of the body.
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Like the human body, these 100 trillion cells rely on energy, oxygen, waste removal and the ability to
communicate with other cells and exercise to remain healthy and strong. The better able each individual
cell is to carry out its assigned processes, the healthier the entire body.6
2 Wellman, T., PhD, Rebounding: Aerobic Resistive Exercise. Total Health for Longevity. Retrieved July 31, 2005
from http://www.needakrebounders.com/page2476.php
3 Carter, A. E. (1988). The New Miracles of Rebound Exercise. A.L.M. Publishers. Arizona. p. 168
4 Carter, A. E. (1993). Rebound Exercise – The Ultimate Exercise for the New Millennium. American Institute of
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1 Carter,
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Part 2: Benefits to the Lymphatic and Immune Systems
The Lymphatic System
“The lymphatic system is the metabolic garbage can of the body. It rids [the body] of toxins such as dead
and cancerous cells, nitrogenous wastes, fat, infectious viruses, heavy metals and other assorted junk cast
off by the cells.1
Structure and Function of the Lymphatic System
The lymphatic system can be considered the secondary circulatory system. The two systems are
“connected” by a capillary network: the capillaries of the lymph and circulatory systems lie close to each
other throughout the body so that the lymph fluid can be transported efficiently from the lymphatic system
to the circulatory system. Because the lymphatic system does not have lymph arteries, lymph fluid reaches
the tissues of the body through the circulatory system, or the blood stream. The lymph then cleans up the
cell, picking up waste, proteins (which are too big to fit back through the wall of the blood capillaries),
excess fluid, toxins, etc. When the pressure outside the lymph capillary is great enough, the one-way
valves open and the lymph flows into the lymphatic system as in the above diagram. It continues through
lymph veins until it reaches lymph nodes, which are lymph tissue that acts as filters of the lymph fluid.
Eventually, the lymph fluid reaches the thoracic duct or the right lymphatic duct where it is poured back
into the bloodstream. By the time the lymph reaches the blood, it has been cleaned of all impurities by the
filtration of the nodes and the destructive power of lymphocytes, macrophages, etc.
Role of the Lymphatic System in the Body
The lymph fluid and the other components of the lymphatic system, lymph veins, lymph capillaries, lymph
veins, lymph vessels, lymph nodes, lymph ducts and lymph organs, perform the following functions:

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



Filter out bacteria, toxins and waste from in and around the cell
Dispose of dead cells
Drain excess body fluid from around the cells and tissues of the body
Absorb lipids, Vitamin A and Vitamin D from the small intestine and return them to the blood
Remove trapped protein from the interstitial fluid and return it to the blood**
Manufacture and transport antibodies, bolstering the immune system2
Facilitates delivery of nutrients to the cells by removing the waste and creating space
**an individual would die in 24 hours if the lymphatic system did NOT perform this function 3
Differences between the Lymphatic System and the Circulatory System
The lymphatic system has many distinct differences from the circulatory system.
1) The lymph capillaries extend to all tissue of the body, but unlike blood capillaries, lymph
capillaries only have a venous end (i.e., there are no lymph arteries, only lymph veins). The
endothelial cells of the lymph capillaries overlap one another creating one-way valves that
open into the capillary only. The lymphatic system is said to begin here at the bulbous
venous end of the lymph capillary. External pressure around this end causes the one way
valves to open and lymph flows into the capillary.
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2) Unlike the circulatory system which has its heart as the central pump, the lymphatic system
functions like a hydraulic pressure system without such a central pump. One-way valves exist
throughout the lymphatic system, even in the tiny capillaries, whereas one way valves in the
circulatory system only exist in the larger veins. Lymph can only flow towards the heart (thus
they are always referred to as lymph veins), and the one-way valves open upwards when
pressure builds below the valve and forces the valve to open. This allows lymph to flow to
the next chamber.
3) Unlike the circulatory system which circulates independent of external pressure, lymph
circulation is dependent upon external forces such as muscle contractions from exercise or
passive movement of different parts of the body, rapid changes in external pressure, including
gravitational pressure, and arterial pulsation or compression by external objects, such as
massage.4
Rebounding and the Lymphatic System
Rebounding supplies all three methods of removing waste products from the cells and from the body.
Rebounding can act as the pump for the lymphatic system. At the bottom of the bounce, the one-way
valves of the lymphatic system snap shut due to the increased pressure (the increased gravitational load).
At the top of the bounce, the body experiences a split second of weightlessness. The decrease in pressure at
the top of the bounce when the body starts to fall forces the valves open and the lymph circulates. “The
bouncing motion effectively moves and recycles the lymph and the entire blood supply through the
circulatory system many times during the course of the rebounding sessions.”5 Lymphatic circulation
during rebounding can be up to 50 times greater than circulation at rest.6 (Average adult male at rest,
120ml of lymph circulation per hour7)
The Immune System
The lymphatic system is a major part of the immune system, and the increased flow of lymph generated by
rebounding increases the overall function of the immune system. A highly functioning lymphatic system
necessarily strengthens the immune system. Lymph fluid bathes all the cells of the body, and the increased
circulation means that more waste, toxins, bacteria, excess fluid, etc. are removed from cells and tissue.
The removal of the “garbage” around the cells and tissues allows the cells and tissues to remain more
tightly packed. Thus, nutrients, energy, oxygen, etc. can be delivered to the cells more efficiently as less
surface area needs to be covered.
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The lymph node is a combination of enemy destruction and army production site.” 8 The lymph nodes
filtering the lymph break down these waste particles into the most basic molecules that can be reused by the
body when they are re-circulated into the blood stream. Lymph fluid is also comprised of white blood cells,
predominantly lymphocytes. The lymphocytes (white blood cells in the lymph) are classified as T Cells
and B Cells. B Cells use the “blueprint” from the toxin or bacteria to design antibodies specific to each
particle it sees as foreign and manufacture an army of antibodies with many different purposes, functions
and methods. T Cells seek out and destroy diseased cells and coordinate the overall immune response.9
In a Zurich study, cosmonauts’ and astronauts’ lymphocytes were tested in a laboratory after returning from
space for 14 days. They had lost 15% of their bone mass (and some lymphocytes are manufactured in the
bone marrow) and “space rats” had lost 40% of bone and muscle mass in just seven days. The lymphocytes
were placed in a laboratory centrifuge for three days and subjected to a three G force, a force three times
the force of gravity. In the study, the cell membranes of the lymphocytes became 50% stronger than
normal, which is a marked improvement over their state after space travel. 10
4
5
7 Ninemsn's encarta: lymph circulation. (n.d.). Retrieved April 3,2008, from
http://au.encarta.msn.com/media_461516370/lymph_circulation.html
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2 Carter,
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Alignment
Definitions of Alignment and “Neutral Spine”
The alignment of any structure, including the human body, involves the Center of Gravity (COG), the Line
of Gravity (LOG), the Base of Support (BOS) and the forces acting on the structure. A home built on a hill
will necessarily be constructed differently than a home built on solid flat ground as the COG, LOG, BOS
and forces acting on each are quite different. Skyscrapers built in Tokyo require complex engineering
strategies in the BOS in order to withstand the countries many earthquakes.
The term “neutral spine” denoting ideal anatomical alignment for the body is a static definition assuming
that gravity is the only force acting on the body and is “best described in terms of the positions of the
various joints and body segments.”1 Pilates exercises target the strengthening of the spine and supporting
muscles in neutral alignment most effectively, and this “core strengthening” in neutral alignment is
essential for both muscle balance and proper biomechanical function, as most of the time, we humans are
subjected to gravity. “The ideal (neutral) skeletal alignment involves a minimal amount of stress and strain,
and is conducive to maximal efficiency of the body…Man has the most economical of antigravity postures
once the upright posture is attained.”2
A definition of dynamic neutral would include the multiple forces acting on the body. For example, Lance
Armstrong employs a team of scientists, aerodynamic experts, kinesiologists, etc. to study the forces acting
on him (yes, specifically him) on the bicycle. Thus, the team has determined and created the optimal
design of the bike he should ride and the optimal position for him to occupy on the bike. In fact, they
determined that while 30% of the wind drag came from the bike, 70% of the drag was caused by the rider
and his position. By altering the cycling posture, the trainers were able to minimize the wind resistance.
Thus, when Lance Armstrong is engaged in cycling activities, his spine is in a dynamically neutral position
relative to his COG, LOG, BOS and the forces acting on him at the time. 3 4
However, because there are no external forces acting on us when we rebound, we want to land in as close
to neutral alignment every time. At the bottom of the bounce, as much as 3.5 G’s, or three and a half times
the force of gravity, can be acting on the body5, so we want to ensure that all the cells of the body are being
strengthened (which occurs at the bottom of the bounce, not in the moments of weightlessness) in as close
to neutral alignment as possible. It is important to note that during the brief moments when “air born,”
especially on the higher challenge jumps, the spine will most likely NOT be in neutral alignment according
to the static definition. For example, in triple jumps performed in figure skating, the body is not vertical at
all….yet the position in the air is correct given the forces acting on the body.
As neutral alignment is key to the rebounding technique of CARDIOLATES®, we will discuss more about
the effect of neutral and faulty alignment on the musculoskeletal system in that section.
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Theories of Alignment
Because rebounding strengthens every cell of the body, considering other models of alignment and
structure can provide a broader perspective on each client’s path towards “alignment” while rebounding.
Not every client will be able to achieve ideal, neutral alignment at the bottom of every bounce. So as not to
worry that harm is being done, other theories of alignment are provided to show that strengthening every
cell can add to the integrity of the entire structure.
Building Blocks: Alignment is achieved from bones being stacked like building blocks on top of one
another with the line of gravity running through the center of each block. Ligaments, muscles, tendons,
fascia, etc. help hold the bones in place. Misalignment causes adaptive behavior in muscles, then tendons,
then ligaments and eventually in the bones themselves. (e.g. forward head posture) The misalignment of
one section eventually leads to compensations and misalignments in another.6
Tensegrity: By definition, tensegrity means the “tension” between the supporting structures creates the
structural “integrity” of the whole. In construction, this is accomplished with beams and wires or other
“fasteners.” A playground toy, the geometric dome, is a good example of a tensegrity model. 7
In the body, the bones are the beams and the muscles, tendons and ligaments are the wires. The tensegrity
theory applied to the body holds that the muscular tension about and between the joints maintains the
structural integrity of the entire body. Could a skeleton really stand on its own? Imbalances,
misalignments and weakness in one part affect the entire structure. For example, loosening the screws in
one part of the geometric dome causes compensations and tightness in another part.
Compared to a building block model of equal weight, the tensegrity model can carry larger loads and
remain resilient. It rebounds immediately when compressed.
Balloon Tower: Based on the fact theat humans consist mainly of water, the body can be thought of as
comprised of water filled balloons (all structures, including organs) tightened by circular cords (muscles)
which shapes each into a cylinder. Support comes from the tension of the pressurized walls of the
“balloons” creating stability in the entire structure. In this theory, the body’s organs and fascia are just as
important as the bones. This model is capable of bearing weight, but is flexible and resilient. 8
Alignment and Form vs. Function
When pursuing optimal alignment, knowing and differentiating from what can be corrected quickly, what
may take more time, and what is not likely to be corrected is essential. Much like the question, “which
comes first, the chicken or the egg?,” does form dictate function or does function dictate form?
Chiropractors believe altering the form and changing the bones or the joints relationships to one another
will lead to better movement patterns. Sometimes proper form (structure, not technique in this case!) must
exist before the proper function can be executed. Movement specialists such as physical therapists,
however, endeavor to establish healthier movement patterns by “re-patterning” muscle firing patterns and
movement through repetition. They believe the re-patterning will lead to greater biomechanical efficiency,
improved function and eventually, improved form.
A variety of postural issues can be due to either structural faults or muscular imbalance. Bow-legged ness
structurally is known as Genu-valgum, when the bones actually create the bow shape, but internal rotation
of the femur combined with hyper-extended knees can also create the appearance of bow legs. 9 Similarly, a
lateral pelvic tilt could be caused by a structural problem such as a leg length differential or scoliosis
(lateral curve of the spine), or by unilateral tightness or unilateral weakness.10 The root cause of such
deviations plays a vital role in determining what can and cannot be corrected or improved. While muscular
imbalances can, over time, be corrected, structural deviations most likely cannot.
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It is well outside the scope of the fitness professional to attempt to determine and/ or diagnose what the root
cause of any deviation outside of ideal alignment might be. There is no right answer, but
CARDIOLATES® teachers need to be aware of which issues can be corrected immediately and which
issues will take more time. Thus, instructors should always cue clients out of improper alignment and into
more ideal alignment, at the same time acknowledging that typically, short-term adaptive responses (e.g.
favoring the right leg because of a left ankle injury or elevating the shoulder on which one carries a bag)
see improvement more quickly. More genetically or evolutionary based issues may not see improvement
as quickly (e.g. extreme kyphosis) or much improvement at all (e.g. knock knees).
1
Kendall, F.; McCreary, E.; & Provance, P. (1993). Muscles Testing and Function, 4. Baltimore, MD: Williams &
Wilkins. p. 71
2 Kendall, p. 71
3 Ehow’s How to ride a bicycle like Lance Armstrong. (n.d.). Retrieved July 30, 2005, from
http://www.ehow.com/how_2099866_ride-bicycle-like-lance-armstrong.html
4 Friel, Joe. (2007, September 25). Road Bike Posture. Message posted to
http://www2.trainingbible.com/joesblog/2007/09/road-bike-posture.html
6 Franklin, E. (1996). Dynamic Alignment Through Imagery. Champaign, IL: Human Kinetics. p. 20
7 Franklin, p. 25
8 Franklin, p. 24
9 Kendall, pp. 94-95
10 Kendall, p. 126
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CARDIOLATES® REBOUNDING TECHNIQUE
The Cardiolates rebounding technique seeks to preserve, reinforce and strengthen the body’s optimal
alignment. The following six principles – activated abdominals, energized spine, hanging pelvis, floating
head, open shoulders and aligned knees, ankles and feet will help you maintain proper alignment while
rebounding.
Breathing is not mentioned as part of the “technique” because it is simple….BREATHE! You will be
engaging in intense cardiovascular activity, so listen to your body. When your body asks for oxygen,
inhale deeply! Exhale fully and deeply as well to help regulate your breathing and increase your endurance.
1) Activated Abdominals
a. Keep your abdominals engaged while rebounding! Humans have four layers of
abdominal muscles, and the deepest is the transversus abdominus. It’s fibers run
horizontally like a corset that starts at the bottom rib and runs an inch below the pelvis.
Imagine that someone is tightening the strings of your corset, so your abdominals pull
towards your spine evenly.
b. Some find it helpful to imagine squeezing and orange between their belly button and their
spine in order to understanding activating the transversus abdominus.
Good news! The transversus abdominus is an involuntary muscle, which means it
activates automatically on an unstable surface. Voila! Just by rebounding, you’re on
your way to strengthening this muscle.
2) Energized Spine
a. Envisioning three lines of energy can help you maintain optimal posture.
i. The first line is your spine. Imagine your spine is an axis of the Earth – your
spine IS the North and South Pole, with the energy flowing both ways.
c.
1.
Your spine contains natural curves which you want to preserve, but for
the purposes of imagery useful for rebounding in proper alignment,
envision your spine as straight as an arrow.
2. This “axis” comes out the top of your head, travels down your spine
and then out your tailbone and through the floor between your feet.
This line intersects your earlobe, the midpoint of your shoulder, the
midpoint of your hip and your ankle bone.
ii. The second line is a diagonal vector traveling from the middle of your sacrum
(the bony plate above your tailbone) through the top of your sternum (or
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b.
breastbone.) The energy travels evenly in both directions, and both points
should reach away from each other.
iii. The third line is a diagonal vector traveling from the pubic bone at the base of
the pelvis in front to the spine between the scapulae (shoulder blades.) These
points should reach away from each other as well.
As you rebound, imagine the energy in all three lines flowing both ways. The two
diagonal lines anchor the first line. Notice how poor or misaligned posture breaks these
lines and prevents the flow of energy.
3) Hanging Pelvis
a. To add to the image of an elongated spine, imagine your pelvis is a bucket of water
hanging from a strong, thick rope (your spine). When you rebound, you do not want to
tip your bucket (pelvis!) and spill water out in any direction.
b. The most common tendency is to tip the pelvis forward and let the water spill out the
front of the bucket. Don’t do this! Feel your lower back long and keep your sit bones
pointing straight to the floor for better alignment.
4) Floating Head
a. Your head should always be aligned over your shoulders (which are aligned over your
ribs, etc.) Most of us carry our heads too far forward and the tendency to rebound like
this is strong.
b. Imagine two helium balloons tied to the back tips of your ears (where Spock’s Vulcan
points would be….). This will help with the feeling of a floating head and a lengthened
back of the neck.
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5) Open and Relaxed Shoulders
a. Because most of life’s activities pull us forward (working at a desk, being a mommy,
etc.) our shoulder tend to round forward creating a closed feeling across the front of the
chest. Two images can help with this.
b. First, imagine that your head, neck and shoulders make up the four points on a weather
vane. Just as your spine (thus your head and neck) reach north and south, so to do your
shoulders reach east and west. Energy should be applied equally in all four directions.
c.
d.
Second, imagine your shoulders anchored to your back. We tend to tense our neck and
shoulders, even without realizing we’re doing it. Our scapula can become chronically
elevated and the muscles around our neck chronically tense. Think of your scapula as
heavy – as if they are anchored to your back and can not be lifted. Don’t overly depress
your scapula…but don’t raise them either.
If you don’t know where your scapula should be, try this. Place your hands on top of
your head. Press the top of your head into your hands while simultaneously sliding your
shoulder blades down your back. When your shoulders go down as far as they can (they
won’t go past “neutral”), gently take your hands down to your sides. Your collar bone
should feel open and your shoulder blades should feel stable and anchored to your back.
6) Aligned (and Strong!!) Knees, Ankles and Feet
a. Feet: Whether in shoes or barefoot, think of spreading your toes. Feel your weight
evenly on the entire outside perimeter of your feet. Be aware of your weight falling to
the inside or outside of your feet. It may be helpful to think of a triangle on the bottom of
your foot with one point under the middle of the heel and two points under the ball of the
foot. Your weight should be balanced and fall evenly on all three points.
17
b.
Ankles: When rebounding, think of mobilizing both your ankles and your feet instead of
using your feet and ankles like buffalo hooves! Rolling through your feet and your
ankles allows you to strengthen all the intrinsic muscles of the feet and tone the back of
the legs.
c.
Knees: When you bend your knees, your knees should bend over your second and third
toes, not fall to the inside or outside. When rebounding, keep your knees soft,
particularly when you land. This is especially important for hyperextended knees. If the
image of “soft knees” is not understandable, think of keeping a “microbend” in your
knee: a bend that is so small, your leg still looks straight to the eye, but it actually is
“mircobent!” The image of a small spring inside the knee may be helpful.
18
THE MUSCULOSKELETAL SYSTEM
The musculoskeletal system consists of the bones, joints, ligaments, muscles, tendons and fascia that give
form and movement to the human body. Ligaments connect bones to one another to form the skeleton.
Tendons connect muscles to bones and muscles to muscles to give movement to the skeleton. Fascia is the
connective tissue that forms a continuous protective covering over all the muscles, tendons, ligaments,
bones, joints, etc. of the body. For optimal movement and alignment, each bone needs to maintain the
proper orientation to the bone with which it articulates in the joint. “Faulty alignment results in undue
stress and strain on bones, joints, ligaments, and muscles.” 1 Each muscle group needs to be balanced with
its opposing muscle group as muscle tightness or muscle weakness can lead to a “chain reaction” of
problems in the nearest joint, or in a different, but related area. 2
Classifications of Muscle Fibers
Muscles are classified into three groups: smooth muscles, cardiac muscles and skeletal muscles. Smooth
muscles are found in the lining of the stomach and intestines and cardiac muscles are found in the heart.
Skeletal muscles are found throughout the body and are responsible for movement and support.
Skeletal Muscle: Slow and Fast Twitch Fibers
Skeletal muscle contains two distinct fiber types, slow and fast twitch. The percentage of slow and fast
twitch muscle fibers in an individual’s body is genetically determined.3 One cannot train to increase the
percentage of either type of fiber in his/her body4, “it is well documented that specific training significantly
enhances the metabolic power of both fiber types in men and women regardless of age.”5 At the same time,
however, when speaking of the levels of exceptional performance, there is a definite genetic
predisposition.6 An acclaimed cross country or marathon runner would not be as successful a sprinter and
an Olympic sprinter would most likely not be as accomplished as a marathon runner regardless of the
amount or type of training.
Slow Twitch Fibers
Slow twitch (Type I) fibers are termed “slow twitch” because they have a slower speed of contraction than
the other major classification, fast twitch fibers. Slow twitch fibers are predominately aerobic in their
metabolic capacity which means they are more conducive to long term endurance activities rather than high
speed, explosive activities. Athletes with a high percentage of slow twitch fibers in the legs, for example,
are more successful at swimming, running, biking or other endurance activities.
Fast Twitch Fibers
Fast twitch (Type II) fibers have a faster speed of contraction and depend almost entirely on anaerobic
metabolism. Fast twitch fibers allow for “stop and go” movements and activities that require ongoing
spurts of rapid, powerful movement. Often the fast twitch fibers are further divided into two categories:
IIa, moderate force, fatigue resistant; and IIb, high force, fast fatigue. 7 Athletes with a high percentage of
fast twitch muscle fibers are more successful basketball players, soccer players, sprinters, hurdlers, etc.
The style and pace of the rebounding used throughout the typical CARDIOLATES® class is much more
endurance based (slow twitch) than power based. The “challenge bounces” at the end would be more
representative of an activity utilizing fast twitch muscle fibers. Feel free to leave them out of a class or
modify the sequencing as necessary.
NOTE!!
Because in the CARDIOLATES® rebounding technique there is more “air time” than in other rebounding
programs, observers sometimes mistake the jumping as plyometrics, or “explosive jump training”8 which
would be targeting Type II fibers entirely. This is not the case! The springs on the rebounder propel you
19
upward once you jump even a few inches off the ground. (Simply shrugging your shoulders can instigate a
reaction in the springs which will continue the movement.) And although more energy and effort is
involved in jumping higher, it is not plyometric by definition as the muscles are not called upon to create a
rapid pre-stretch before activating the natural elastic recoil element.9 The mat and springs of the rebounder
do exactly that: they stretch at the bottom of the bounce, and then recoil to propel the individual back into
the air. And this is precisely why the rebounding can be sustained for long periods of time: because the
Type I fibers are mainly being targeted.
Involuntary Muscles
Although they are technically skeletal muscles, involuntary muscles contract as a reaction to stimuli as
opposed to responding to a volitional thought. For example, most of the deep postural muscles, including
the transversus abdominus and the multifidus, are involuntary muscles that engage as a response to an
unstable surface. If you are hiking up a mountain on uneven terrain, your spine and your body adapt to the
changes without conscious control over every joint affected. Involuntary muscles are muscles of endurance
not of movement. CARDIOLATES® targets both voluntary and involuntary muscles.
1
Wilkins. p. 71
2 Kendall, p. 71
3 Lovitt, M. & Speraw, J. (2004). Exercise For Your Muscle Type: The Smart Way To Get Fit. North Bergen, NJ: Basic
Health Publications. p. 3
4 Lovitt, p. 3
5 McArdle, W. D.; Katch, F. I.; & Katch, V. L.. (1996). Exercise Physiology: Energy, Nutrition, and Human
Performance, 4. Baltimore, MD: Williams & Wilkins: 406. p. 334
6 McArdle, p. 334
7 McArdle, p. 350
8 McArdle, p. 435
9 McArdle, p. 436
20
CARDIOLATES® REBOUNDING
AND THE MUSCULOSKELETAL SYSTEM
Overview
The beneficial effect of gravity on strengthening the bones and muscles was discussed in The Unique
Benefits of Rebounding, Part I. In short, rebounding “causes all cells of the body to physically adjust to
what is perceived by them as a more demanding internal environment” 1, without trauma to the
musculoskeletal system.” 2 Large increases in training volume with typical, high impact aerobic exercise
are usually accompanied by with dramatic increases in the number of injuries 3; however, rebounding is a
“virtual no-impact aerobics”. 4
Bones
As we discussed, rebounding strengthens the bones as they are subjected to an increased gravitational load
at the bottom of every bounce. However, the undesirable impact to the joint is eliminated as the permatron
mat of the rebounder absorbs 87% of the shock. 5 NASA studies have supported this statement with the
treadmill studies measuring the G force at the ankle, lower back and forehead. The G force was the same at
all three points while rebounding, yet on a treadmill the G-force was consistently more than twice as much
than that of the lower back and forehead. 6 The ankles and knees are subject to much less stress on a
rebounder. Podiatrists note that “ankles take a terrific pounding from jogging on concrete or blacktop
surfaces. This leads to the eventual breakdown of those tissues.” 7
In addition to the traditional benefits of rebounding to the bones, the CARDIOLATES® rebounding
technique adds the principle of alignment. As stated previously, “the ideal skeletal alignment is consistent
with sound scientific principles, involves a minimal amount of stress and strain, and is conducive to
maximum efficiency of the body.” 8 However, ideal alignment may actually cause an individual to feel out
of balance initially, because the body is accustomed to the faulty alignment. The stability bar is a great tool
to train the bones in the ideal alignment without jeopardizing balance and safety. And remember,
especially with older clients: the feet do not have to leave the mat to reap the benefits of rebounding.
Muscles
Muscles and Alignment
The way we exercise and move has a profound effect on our muscles. “Barring acquired or congenital
structural abnormalities which may limit or cause an increase in motion with regard to the biomechanics of
posture and movement, it is the long-term use of the musculature which will ultimately determine the
nature of the structure.” 9 Due to the repetitive nature of rebounding exercise, the CARDIOLATES®
rebounding technique emphasizes ideal alignment. When the vertebral column is more into alignment with
the line of gravity, then “the weight of the body passes through the bones of the vertebral column, pelvis
and legs with less effort in the muscles.” 10 When the alignment of the body moves away from the line of
gravity, muscles must contract to support it or the body will fall over. Continually holding such posture
requires certain muscles to be excessively contracted. This inhibits their anatagonists. Other muscles less
designed for the task must tighten excessively to take over the job of the inhibited antagonists. 11 This will
usually lead not only to pain and discomfort, but it can also lead to more serious issues.
Postural Muscles
Because the involuntary muscles of the body are muscles of endurance and not movement, the ability of
these muscles to contract tonically over a prolonged period of time increases. Thus, rebounding with
constant attention to alignment increases the ability of these muscles to contract tonically in a position,
which, in turn, improves posture! “When each muscle then has balanced, optimal tone, the result is better
structural alignment… This results in better posture.” 12 The balanced muscular tone in the agonists and
21
antagonists brings the verterbral column more into alignment with the line of gravity. Then the weight of
the body
Pelvic Floor Muscles
The pelvic floor muscles also strengthen, which is very important for post-partum and older women.
Initially, it can feel as if rebounding is detrimental to the muscles of the pelvic floor; however, these
muscles do strengthen over time. Some clients may experience symptoms of incontinence when they first
begin to rebound, as the pelvic floor muscles may be weak. However, as no cell can escape the effects of
rebounding, the cells of the pelvic floor muscles, too, will respond to the added stress and thus become
stronger.
The Psoas
In the CARDIOLATES® rebounding technique, the psoas muscle is not forced into a shortened position.
Because most of us sit a good portion of the day, we need to be aware of the effect prolonged sitting has on
the psoas. When one sits for long periods of time, the psoas is in a shortened position, and it may not
lengthen upon standing. This causes the lumbar spine to be pulled forward. 13
When an individual rebounds, posture is being reinforced with every bounce, and in a rebounding session
one can bounce hundreds or even thousands of times. The CARDIOLATES® rebounding technique
focuses on jumping in ideal alignment to prevent further shortening of the psoas which naturally occurs in
the hip flexed position. “When the psoas muscle becomes contracted due to injuries, poor posture,
prolonged sitting, or stress, it can alter the biomechanics of the pelvis and the lumbar, thoracic and even
cervical vertebrae. 14 Thus, a “shortened psoas can often be implicated in the long term cause of lower
back pain.” 15
The Feet
The passage below is written by a chiropractor in an article that appears on a website devoted to
triatheletes:
“There are over 20 muscles in your feet. On top of that, about 10 muscles in your shins attach
to your feet, bringing the total to more than 30. These muscles’ job descriptions include
wiggling your toes, flapping your feet, pushing off from the ground, absorbing shock, and
supporting your arch. Yes, there are muscles that support your arch.
The Arch: That’s where I’m going in this Special Edition of the Special Report. Your arches
are supported by ligaments and muscles in your feet and shins. Or at least they should be.
Somehow, we’ve all been led to believe that our shoes should support our arches. This is true
for long distance running. But it’s not true the rest of the time. By relying too much on hightech shoes, and shoving things like orthotics in there, we’ve cheated our feet. That’s right,
we’re a nation of feet-cheaters. The high tech “solutions” to foot problems actually create
weak feet that cry out constantly for support.
Here’s a surprising fact: The less industrialized nations of the world have citizens with far
fewer foot problems. Why? Because they actually use all of the muscles in their feet.” 16
22
1
M, D.P.M. (1995) “Jumping for Health”, Townsend Letter for Doctors. p.2
Performance, 4. Baltimore, MD: Williams & Wilkins: 406. p. 407
4 Carter, p. 150
5 Carter, p. 50
6 Carter, p. 168-9
7 Walker, M, D.P.M. (1989). Jumping For Health: A Guide To Rebounding Aerobics. O’Neill, NE: KE Publishing.
p. 215
8 Kendall, F.; McCreary, E.; & Provance, P. (1993). Muscles Testing and Function, 4. Baltimore, MD: Williams &
Wilkins. p. 71
9 Liebenson, C. & Cimino, J. (1996). The missing link in low back pain syndrome: the iliopsoas connection. Dynamic
Chiropractic, 14 (10). Retrieved April 7, 2008, from http://www.chiroweb.com/archives/14/10/07.html
10 Frost, R. (2002). Applied Kinesiology: A Training Manual and Reference Book of Basic Principles and Practices.
Berkley, CA: North Atlantic Books. p.34
11 Frost, p.34
12 Frost, p.34
13 Allen, R., DC. (1998). The psoas –hidden influence on posture: better health leads to better dancing. Instep Dance
Magazine (December). Retrieved April 8, 2008, from http://www.cascadewellnessclinic.com/articles/9799art/art29.shtml
14 Krost, B., MA, LMT, NCTMB (2008). What is the psoas and how is it released?. Integrated Healing Institute.
Natural Reflex Therapy, PLLC. Retrieved April 8, 2008, from
http://www.naturalreflexes.com/pages/Psoas.html
15 Liebenson, C.
16 Hyman, G, PhD. (2004). Will weak feet cause your defeat?. D3 Multisport. Inc. Dr. Glenn, Inc., Denver Chiropractic
Center. Retrieved July 27, 2005, from http://www.d3multisport.com/articles/feetdefeat.htm
2 Walker,
23
BODY BALANCE
The Nervous, Vestibular and Neuromuscular Systems
Overview
“Body balance is a dynamic function… which takes the instantaneous coordination of the vestibular system,
the reticular and vestibular nuclei of the brain stem, the antigravity muscles, the proprioceptors and the
clear focus of both eyes.” 1 The nervous, vestibular and neuromuscular systems must work in coordination
to maintain the body’s balance, a key element in the CARDIOLATES® rebounding technique. Because
the technique does not displace the body’s weight to counterbalance and create a lower center of gravity,
the three systems are challenged more in the CARDIOLATES® rebounding style than in other programs.
“Input from all the vestibular organs is integrated with input from the visual and somatic sensory systems to
provide perceptions of body position and orientation in space.” 2
The Nervous System
The nervous system is responsible for processing information from both the internal and external
environment and acting on it accordingly. The Central Nervous System (CNS), comprised of the brain and
the spinal cord, analyzes information delivered by the Peripheral Nervous System (PNS). The PNS
consists of Sensory Systems, Motor Systems and Associational Systems. The nervous system is
particularly active during rebounding as the body is responding to varied external stimuli with every
bounce.
Peripheral Nervous System: Sensory System
“Sensory System” is a broad term used to describe all the processes involved in collecting and processing
environmental information. Sensory ganglia, nerves and sensory receptors at surface of and within the
body and the visual and auditory systems make up the sensory system. Information is received from the
internal and external environment by receptors (mechanoreceptors for movement, nociceptors for pain and
thermoceptors for changes in temperature), which are then processed by the Peripheral Nervous System and
delivered to the Central Nervous System.
Peripheral Nervous System: Motor System
“Motor System” is a broad term referring to the cells and systems that respond to such information by
generating movement. The Motor System consists of the Visceral (also called Autonomic) Motor System
and the Somatic Motor System.
The Visceral Motor System includes the sympathetic nervous system – the “fight or flight” system – and
the parasympathetic nervous system – the relaxation system. Both types of nerve cells innervate the same
organs, etc. to oppose each other and maintain homeostasis. The effectors of the visceral motor system are
smooth muscles, cardiac muscles and glands.
The Somatic Motor System is responsible for both voluntary and involuntary movement of the body.
Motor Nerves respond to volitional thought and external stimuli. Effectors of the somatic motor system are
the skeletal muscles.
Peripheral Nervous System: Associational System
The term “Associational System” encompasses the large numbers of cells and circuits that lie between the
Sensory (or Input) System and the Motor (or Output) System. It is best to think of them as connecting the
two systems.
24
The Vestibular (Reflex) System
The vestibular system provides information about the motion and the position of the body in space,
particularly contributing to the perception of self-motion, head position, and spatial orientation relative to
gravity. The vestibular nuclei directly innervate motor neurons controlling extraocular, cervical, and
postural muscles. The system is a key component in postural reflexes and eye movement. 3 The initial
instability of rebounding forces the nervous system to react before the brain has time to direct the body and
thus strengthens this reflex system. Because the eyes constantly send messages to the brain, individuals
may lose their balance at first if they move their heads or shift their gaze, and if the system is damaged,
balance, gaze stabilization during head movement, and sense of orientation in space are all adversely
affected. 4
However, for most clients eventually the vestibular system and nervous system (and by extension the
postural muscles) are in control, and rebounding becomes and more relaxed and “fun” endeavor.
Remarkably, the body adapts very quickly to the new challenges, and a client’s second class usually
requires less concentration than the first class. The CARDIOLATES® rebounding technique is key to for
the proper functioning of the system, as “the vestibular system functions extremely effectively for
maintaining equilibrium when the head is in the near-vertical position. A normal person can determine as
little as a half-degree of malequilibrium when the body leans from the precise upright position.” 5
The Neuromuscular System
The neuromuscular system is the combination of the nervous and vestibular systems and the muscles
working together. “The neurological messages from the vestibular system are sent to the brain stem which
in turn sends the necessary body righting messages to the anti gravity muscles.” 6 Upper Motor Neurons,
which control posture, are located on the surface of the brain receive messages when movement is required.
The Lower Motor Neurons, which control movement, are located on the spinal cord and branching into all
muscle tissue receive the messages. 7 Muscle tissue is serviced by 50-200 or more lower motor neurons.
Neurotransmitters are messengers that deliver signals from the brain to the lower motor neurons in the
muscle tissue. The effectors that act on the messages delivered by the neurotransmitters are all muscle
types, smooth, cardiac and striated.
Balance, Proprioception and Coordination
As core strength and the involuntary postural muscles (transversis abdominus, multifidus, etc. are
strengthened, balance improves. The rebounder takes away the ability to cheat and encourages anticipatory
nervous system regulation over movement. And “although there are many ways to stimulate the vestibular
system, the most efficient way is to jump on a rebounder. Approximately 100 times a minute the vestibular
system is challenged to identify the exact position of the head in the gravitational environment.” 8
Proprioception is essential to accurate performance of complex movement. Proprioceptors are a type of
mechanoreceptor that sense the internal forces acting on the body, particularly from the musculoskeletal
system (ex. muscles spindles and Golgi tendon organs). 9 They give the body detailed and continuous
information about the position of the limbs and other body parts in space, the angle of joints, muscle
lengths in stretching, etc. Agility can be considered a positive by-product of good proprioception as the
body demonstrates is ability to respond to changes quickly. Because the surface of the rebounding mat is
unstable, the proprioceptors throughout the body continually process the information they receive to keep
the body upright.
Balance, proprioception, and coordination may all be somewhat weak when someone begins a rebounding
program. Typical cardio exercise such as walking or jogging on a treadmill or using the elliptical machine
does not challenge proprioception and balance like rebounding does. For this reason, the stability bar
should be used if the individual does demonstrate weakness and/or fear. However, “because rebounding
25
stimulates and strengthens the vestibular system, the functions of the brain stem, and all anti-gravity
muscles, [clients often find] they are able to wean themselves from its use.” 10
Finally, as the choreography becomes more complex by adding arm movements, shifting weight, etc.,
coordination and agility also improve.
Carter, A. E. (1993). Rebound Exercise – The Ultimate Exercise for the New Millennium. American Institute of
2 Purves, D; Augustine, G. J.; Fitzpatrick, D.; Hall, W.C.; LaMantia, A.; McNamara, J. O. et al. (2004). Neuroscience,
3. Sunderland, MA: Sinauer Associates. p. 334
3 Purves, p. 315, 333
4 Purves, p. 315
5
Carter, p. 107
6
Carter, p. 108
7 Purves, p. 371, 393
8
Carter, p. 107
9 Purves, p. 197
10
Carter, p. 110
1
26
CARDIORESPIRATORY BENEFITS
Aerobic Exercise in General
As with any aerobic exercise, rebounding benefits the cardiovascular and respiratory systems. Any aerobic
training program improves oxygen uptake, which is a client’s ability to take oxygen into the body and use it.
Oxygen uptake is expressed as the amount of oxygen in milliliters used by the body per minute and is
considered one of the best indicators of fitness.
Most training works to increase the client’s ability to move oxygen into the cells and to improve the ability
of the cells to use the oxygen. Factors that contribute to this increased ability are increased cardiac output,
higher ventilation rate, increased energy stores in the muscle and the increased ability of muscles to utilize
these stores.
Unique Attributes of Rebound Exercise
The differences between rebounding and other forms of cardiovascular activity lie in the efficiency of the
work. In studies by NASA, rebounding was found to be 68% more efficient than jogging.1 At equivalent
levels of oxygen uptake (meaning the oxygen used by the body per minute), the external work produced by
rebounding is up to 68% greater than jogging. Rebounding provides greater cardiovascular effects with
less effort. It is important to note, however, that the intensity of the bounce will also effect this ratio.
Jumping in excess of 4 G’s will NOT be more efficient than jogging on a treadmill.
Also, in the same study, rebounding was shown to provide more efficient oxygen uptake. With rebounding,
the ratio of oxygen consumption compared to biomechanical conditioning can be more than twice as
efficient as treadmill running. “As long as the G-force remained below 4-G’s, the ratio of oxygen
consumption compared to biomechanical conditioning was sometimes more than twice as efficient as
treadmill running. Translation: rebounding uses less oxygen to produce more biomechanical conditioning
when compared to running on the old fashioned treadmill.” 2 It is also important to note that in the studies
done by both NASA and the United States Air Force Academy, individuals jumping on a rebounder never
generated more than 3.5 G’s.3
As the calories burned comparison chart illustrates, pound for pound, an individual will burn more calories
rebounding than they will jogging at the intensity stated. If someone is an avid runner, running at speeds in
excess of 5 miles per hour, then the calories burned comparison will be different. Much depends on the
intensity of the jogging/running and the rebounding, and with rebounding, the beats per minute as well as
the “choreography” that you choose to do will have a great impact on the calories burned. We find it useful
to wear a heart rate monitor while rebounding to observe firsthand which CARDIOLATES® choreography
tends to get the heart pumping faster.
How Much is Enough?
To assess a client’s cardiovascular stamina, the method most accessible to a teacher of a group fitness class
is the Borg’s Rate of Perceived Exertion. (please see the chart below) 4 This test has been proven to
parallel true physiological exertion with great accuracy! Ask the clients how hard they feel they are
working on a scale of 6-20, 20 being the hardest. For easy calculations in a group fitness setting, we find it
is more useful to use a scale of 1-10 and just modify it in your head. If they say “9” or “10”, they are
working too hard and should be encouraged to rebound lightly in place. Also, the “talk test” is still an
effective method of assessing someone’s exertion level. If they are gasping for breath and cannot speak,
encourage them to rebound lightly in place.
Studies have also shown that training can be effective even when it is less intense than 70% of HR Max, the
general recommendation for improving ones aerobic capacity. “Although 20 to 30 minutes of continuous
exercise at the 70% level will stimulate a training effect, exercise at the lower intensity of 60% for 45
27
minutes also will prove beneficial. Generally, a lower exercise intensity can be offset by a longer exercise
duration.” 5 This is especially important to remember when working with deconditioned clients, as their
thresholds may be less than 70% of HR max.
1
Carter, A. E. (1993). Rebound Exercise – The Ultimate Exercise for the New Millennium. American Institute of
Performance, 4. Baltimore, MD: Williams & Wilkins: p. 406
5 McArdle, p. 405
2
28
Calories Burned Comparison Chart
Lbs Body
12 Minutes
12 Minutes
Weight
Jogging @5mph
Rebounding
100
47
58<
105
49
60
110
52
63
115
54
65
120
56
67
125
59
70
130
61
72
135
64
75
140
66
77
145
68
79
150
71
82
Lbs Body
12 Minutes
12 Minutes
Weight
Jogging @5mph
Rebounding
155
73
84
160
75
86
165
78
89
170
80
91
175
82
93
180
85
96
185
87
>98
190
89
100
195
92
103
200
94
105
Source: Katch, Victor L., Ph.D., Dept. of Physical Education, University of Michigan at Ann Arbor. www.jumpsport.com
29
THE CARDIOLATES® WORKOUT
Warm Up
The warm-up is intended to mobilize the joints, bring awareness to the center and stretch important muscle groups
Abdominal Connection
The deepest layer of the abdominal muscles is the Transversus Abdominus. Imagine a corset wrapping around the midsection.
Pilates Mat Exercises on the Rebounder
Imprint/Release
Toe Taps
Obliques (Criss-Cross) Double Leg Stretch
The Hundred
Scissors
Steps and Progressions
Feet stay on the Rebounder – 90bpm
Apply the CARDIOLATES® technique
Two Feet – Arranged from easiest to more difficult
Abducted parallel
Abducted turned out
Adducted parallel
Adducted turned out
Alternating heel drops
Obliques (Twisting)
Turn in/Turn out
Marches
In place
Moving right and left
Step touch
30
Rolling Like a Ball
Single Leg Stretch
One Foot
Rebounding Steps
Two Feet Steps
Two feet, Abducted (or wide stance)
Parallel
Turned Out
Twists
Two feet, transition to adduction
Jumping Jacks
Regular
With Cross
With Cross and turn?
Starburst
Scissors
With pause in center
Alternating, no pause
Adding arms to each
Two feet, Adducted
Parallel
Turned Out
Obliques
Right/Left Bounce
Front/Back Bounce
Around the World Bounce
Diagonal Bounce
ZigZag Bounce (corner, corner, side, corner, corner, side)
Two feet, Uneven Weight
Ponies
Side Shift (Tennis Bounce)
Jump, heel out
Two Feet to One Foot Steps
Knee Raises
45 degrees
Directly front
Knee raise with twist
Crossover Knees
Cross Touch Front
Cross Touch Back
Heel Raises
One foot Steps
Trotting
Jogs
double jogs
multiple bounces on one leg
Kicks front
Kicks Side
Irish flair
31
Alternating quick kicks (hoedown choreo)
Turns
Quarter Turns
Half Turns
Whole Turns (super advanced)
Challenge/Strength Bounces
Jogging Sequence
Regular jogs, increasing height of knees
Fast jogs, keeping knees low
High bounces with adductor work
Clicking heels
Singles
Doubles
Open, land
Open, click, land
Strength bounces
Pattern of Strength Bounces (how to design)
3 small, 1 big
2 small, 2 big
1 small, 3 big
8 in a row
Heels to Buttsky
Froggie Jumps
Spread Eagle
Cannonball
Front Splits
Arm Exercises while Rebounding
Biceps Curls
Side Reaching Arm Circles
Curls Over
Arms Front
Arms Back
Air Push Up
Triceps Back
Ext/Int Rotation, arms long by sides
Double Arm High V, Low V
32
Overhead Press
Curls Under
Overhead Triceps
Arms Side
Alternating Side Reaches
Side Push
Ext/Int Rotation, bent elbows
Ext/Int Rotation, arms side
Single Arm High V, Low V
Stretching for Balancing Muscle Groups
Importance of Stretching
While rebounding strengthens every cell of the body, of course some muscles are working harder to
stabilize the body than others. The muscles which surround the pelvis are constantly stabilizing the body,
and thus need to be stretched after a CARDIOLATES® class. The stretching sequence focus on the
muscles of the lower extremity, then concludes with the muscles of the neck and shoulders.
Although many theories on stretching exist, PNF stretching consistently receives the highest ratings from
medical professionals, thus, the CARDIOLATES® stretching segment utilizes a stretch band so that clients
can conduct their own PNF stretches. For stretches which do not use the band, body weight and force can
be used to create the same effect.
Muscles Worked
Piriformis
Because the piriformis attaches from the sacrum to the femur, it is working overtime during any
lower extremity movement. Rebounding requires additional stability, so the piriformis needs to be
stretched after a class.
Option 1: Sit on the edge of the rebounder, place one ankle on the opposite knee, and press the
other knee into your elbow, and then press the knee open with your elbow. Thinking of arching
the back may deepen the stretch as will leaning forward
Option 2: Lying supine on the reformer, same stretch
Hip Flexors
Most people’s hip flexors are chronically tight, so a light hip flexor stretch is good to include at
the beginning of the workout as well. Stretching the hip flexors is especially important if knee raises are a
large part of the choreography.
Option 1: Sit on the edge of the rebounder, rotate to one side and keep one sit bone on the rim.
Extend one leg in back with the foot flexed.
Option 2: Prop up on one side on the elbow and the hip. Grab the ankle of the top leg
Option 3: Place one foot in the center of the rebounder and lunge
Hamstrings
All three hamstrings work to stabilize leg position. Using the stretch band allows for engagement
of the muscle before stretching.
Parallel Hamstring Stretch
Bend and Stretch
Lower and Lift
Clock Stretches
Tick-Tock: Take the leg across the body (allowing the pelvis to rotate) then to the side
Sun Dial Stretch: Trace the numbers on the clock in both directions
33
Abductors of Femur
Abductors are important stabilizers of the femurs and the knees and should be stretched every time.
The above hamstring stretches, tick-tock and sun dial stretches, stretch the abductors as well. To target the
abductors even more, try the following stretches. The supine pretzel stretch is more of a PNF stretch than
the sitting pretzel.
Sitting Pretzel: Sitting on the rebounder or floor, cross one leg over the other, trying to get the
heel of the upper leg next to the hip of the lower leg, aligning the knees.
Supine Pretzel: Lying on the rebounder, cross one leg in front of the other, bend the knees and
grab your heels. Press the heels into the hands, then release and pull the heels towards you
Adductors of Femur
To balance the leg on both sides, the adductors work as stabilizers as well. Again, the above
hamstring stretches can target the adductors too.
Banana Split Stretch: Lying supine on the rebounder, open the extended legs out to the side as
much as possible. If flexibility allows, press legs into hands, then press the legs open.
Calves
The calves work overtime given the CARDIOLATES® rebounding technique. The first two
classes are the most excruciating, so make sure clients understand this. For this reason, it is important to
stretch the calves both before and after the class.
Standing Calf Stretch: Targets Soleus and Gastrocnemius. Enter a lunge and reach the heel of the
extended leg to the floor. Bend the knee to target the soleus.
Calf Stretch in Downward Dog: with the hands in the shoulder distance apart in the center of the
rebounder, enter a downward dog and reach the heels towards the floor.
Neck and Shoulders
Stabilizing the head and executing the arm choreography engages the muscles of the shoulder
girdle into the neck.
Upper Trap Stretch: Reach the head to one side, stabilizing the opposite shoulder
Posterior Deltoid Stretch: Adduct one arm across the body, assisting with the other
Pectoralis Major/Anterior Deltoid Stretch: Holding the band with both hands, reach the arms
overhead and behind the body as much as possible
Latissimus Dorsi/Triceps Stretch: Reach one arm overhead, bend the elbow, and assist with
opposite hand
Charland, J. & McAtee, E. (1999). Facilitated Stretching, 2. Champaign, IL: Human Kinetics.
Wilkins.
Mattes, A. L. (2000). Active Isolated Stretching: The Mattes Method. Sarasota, FL: Aaron Mattes.
34
Music
For CARDIOLATES® we recommend music with an uplifting beat as it more easily facilitates the proper
CARDIOLATES® technique and allows for the “air time” required. The CARDIOLATES® music should
provide a strong down beat for easy jumping, but feature a melody line that is not to distracting. In
CARDIOLATES®, the music should serve as functional backdrop and not be the main focus of the class.
By “uplifting beat,” we mean a beat that inspires you to rebound. While all music you will be considering
has a beat, some songs are distinctly more “up” feeling and others are more “down” feeling. As you are
selecting music, try to rebound to your potential choices and let that be your best gauge.
Beats Per Minute
CARDIOLATES® music should start between 90-95 bpm’s (beats per minute) and progress to no more
than 120-122 bpm’s. Beginning clients will most likely stay in the 110-117 bpm range.
1)
Music should be selected that either is or can be modified as follows
1. 90 bpm
5-7 minutes
standing & rebounding alignment
2. 110-115 bpm
10-12 minutes
arms thru 2 ft to 1 ft steps
3. 115-122 bpm
5-7 minutes
knee ups, kicks
4. 100 bpm
3 minutes turns
2)
Suggested Minutes for each
1. 90 bpm
2. 110-115 bpm
3. 115-122 bpm
4. 100 bpm
5. Challenge bounces
5-7 minutes
10-12 minutes
5-7 minutes
3 minutes
5 minutes (no music recommended)
Note: Most popular music is set at a bpm of above 125 bpm. Although machines do exist to reduce the
speed significantly, care must be taken that the music does not take on a warped or warbly sound,
especially if there are vocals on the track. Most disco music is actually great for rebounding, as it is set at
around 110-115 bpm’s, but if it is on a recurring basis, it could get quite annoying quickly.
*For this reason, we do not recommend certain styles of music such as reggae and hip hop (even though
they are “fun” and have great, strong down beats) because they do not adequately emphasize the “up”
feeling that we are trying to emphasize in CARDIOLATES®.
Licensing
Copyright laws exist to protect artists from individuals copying or using their music without proper
authorization. In a small studio setting, it is unlikely that this will be an issue, as it is on such a small scale.
However, if, for example, you are planning to present CARDIOLATES® in a public forum, it is the
responsibility of the instructor to guarantee that the proper licenses have been granted. In most cases, the
venue will have already acquired the licensing rights, and so we recommend that you check this first. We
will be coming out with CD’s for class use that feature music that we have had composed for the sole
purpose of CARDIOLATES® classes, and these will be license free.
Sources
Many websites provide music for the fitness industry, and on many of these sites, the user is able to request
not only style of music but also beats per minute. Needless to say, the goal is to find music within the
appropriate bpm’s, but music that your clients will enjoy.
Websites:
www.powermusic.com
www.burntrax.com
www.dynamixmusic.com
www.energymmusic.com
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Cueing
As with all group fitness instruction, especially instruction that is set to music, cueing is important both in
terms of clarity and timing. In CARDIOLATES®, certain cues should be repeated throughout the
rebounding component, regardless of the choreography. For movement cues, try to deliver cues to the
group as a whole, unless it is necessary to help an individual. Use your best judgment in determining
whether or not the individual would want to be singled out or not.
While most clients find it helpful to watch the instructor throughout, stepping off (carefully!) once in a
while to check form is recommended. When helping an individual becomes necessary, stepping off and
approaching the client is best as it delivers the message more privately and directly.
Cues to be Delivered Throughout
Alignment cues
Reminding clients of proper alignment while they are rebounding can help them get more out of the
CARDIOLATES® experience. As with Pilates as well, sometimes a client can look fine, but when
reminded to drop the shoulders or engage the abs, etc. overall form improves.

Pelvis
o
o
o
o
o
o
o
Imagine your pelvis is a bucket of water you don’t want to spill
Sit bones always aim towards the floor
Hip bones point straight ahead (not towards the floor)
Keep your hips level
Don’t allow your hip to hike (especially on knee raises and kicks)
Don’t tuck the pelvis
Imagine your pelvis over the center of the rebounder

Abdominals
o Feel like a corset is pulling in and supporting your torso from all sides
o Feel like the corset holds your ribcage off of your pelvis
o Imagine squeezing an orange between your belly button and spine
o Keep the rib to hip connection
o Don’t let your ribs pop (or keep the ribs in)
o Use your lower abs to pull your pubic bone up

Spine
o
o
o
o
o
o
o
Imagine your spine as straight as an arrow
Imagine your spine aligned through the center of the rebounder
Keep the tailbone and head reaching equally away
Lengthen your lower back
Lengthen the back of your neck (applies to head too)
Imagine a line between your sternum and sacrum that reaches equally in both directions
Imagine a line between your pubic bone and spine between the scapula reaching equally
away


Head
o
o
o
Note!!! If the image of the three lines in the spine has been explained, it is ok to
use this cue! If not, it is too confusing and should be avoided.
Imagine two balloons tied to your ears pulling your head up and back
Keep your ear aligned over your shoulder
Balance your head over your shoulders
36
o
o
o
o
o
Feel your head floating over your shoulders
Look straight ahead (or don’t look up or don’t look down)
Drop your chin (common for many to hold the head high, though the eyes are looking
forward
Keep your neck long
Lengthen the back of the neck

Shoulders
o Open your collar bone
o Open the shoulders
o Shoulders stay quiet
o Drop your shoulders
o Feel the midpoint of each shoulder reaching to the side of the room
o Drop the (right or left) shoulder

Knees, Feet and Ankles
o Knees should bend over the second and third toes
o Distribute your weight evenly on your feet
o Don’t roll in
o Don’t roll out
o Roll through your feet as much as possible (slow bounces)
o No need to roll through your feet here (on the faster bounces)
Movement cues
As everyone processes information differently and comes to the class with different levels of coordination
and balance to start, one “right” way to cue and teach movement does not exist. The following are
suggested ways to teach a class of varying levels.







Start with simple movements that clients can pick up in a few repetitions
While the class stays with the previous movement, demonstrate the next movement
In a beginner class, each step should be repeated longer than an intermediate of advanced class Quick transitions in a beginner class can disturb balance
While instructing, note what the group as a whole needs and act accordingly
o Modifications can be demonstrated and encouraged when necessary
In some cases, demonstrating what is NOT correct may be helpful
Keeping the entire class “together” and moving as one is not necessary – because everyone
occupies a fixed space that is their own, he/she can be encouraged to move as necessary
Right/Left mistakes by a few can usually be ignored – if a client is having fun and enjoying the
choreography, then all is well – one day, miraculously, it will be easier!
Timing of cues
Timing of cues is important as sudden movements can disturb balance. As an instructor gains more
experience, timing the cues properly becomes much more natural and relatively easy. Knowing the music
well can help the instructor have the confidence to cue in a timely fashion.





Cue at least 3-4 bounces before the movement is to be executed
If demonstrating it first, make sure to say “watch me first” (not everyone will, but…)
When a mistake in cueing is made, bring everyone back to a simple bounce and start again when
the class has regained their balance
Mistakes are a part of teaching and learning – “bad cues” lead to “good cues!”
On the turns especially, cue the DIRECTION of the turn well in advance of the turn so that the
body can prepare itself
37
CARDIOLATES® FOR SPECIAL NEEDS GROUPS
The following groups and conditions (and others not listed here!) can benefit from CARDIOLATES® and
rebounding:









Senior Citizens
Pregnancy
Osteoporosis
Low Back Pain
Arthritis/Joint Injuries
Breast Cancer
Other forms of cancer involving lymph node removal
Hypertension
Diabetes
Of course, each group or condition’s individual concerns must be considered before designing a program.
Benefits include strengthening every cell in the body, which helps stop the decline of bone density and
maintains more muscle tone. Rebounding also will improve circulation of both the circulatory and
lymphatic systems and provide cardiovascular benefits. Perhaps most importantly for senior citizens and
osteoporotic clients, balance, coordination and proprioception will improve. However, no exercise is a
substitute for medical attention.
Below are some of the considerations that should be followed for all special populations:











Ensure that the client’s physician has approved him or her to start a rebounding program. Keep
this record of permission in the client’s file
Ensure that the client (and you, too, ideally) is aware of side effects of any medications he/she is
taking
Use the stability bar
Encourage proper alignment -- the bar will help support them in proper alignment
Keep the intensity at low or low to moderate level at first
Ask for feedback from the client regarding intensity, pain or other concerns
Increase intensity according to the client’s assessment of his/her own needs and the client’s
doctor’s approval, if necessary
Keep both feet on the mat for the first few sessions
Conduct arm exercises one arm at a time when using the stabilizing bar
Avoid weights at first or altogether
Avoid all movements that affect a client adversely (according to that client’s specific needs)
Benefits and Precautions for Special Population Groups
Senior Citizens
Benefits
 Improves Balance
 Gentle on the joints
 Increased metabolization of sugars (MW)
Precautions
 Must use stability bar, especially in first three – four weeks
 Intensity must be kept low
 Check pulse and/or perceived exertion frequently
Pregnancy
Benefits
 Helps prevent swelling in the lower extremity
38
 Improved circulation
Precautions
 No jumping high!
Osteoporosis
Benefits
 Increases bone density
 Safe to progress if guidelines are followed
Precautions
 Progression must be made SLOWLY
Low Back Pain
Benefits
 Strengthens core musculature
 Ideal alignment strengthens postural muscles
 No jarring impact like that on unforgiving surfaces
Precautions
 FORM!! Make sure the pelvis is in a neutral alignment
 No challenge bounces until the client is strong enough to always land in neutral
 Progress slowly
Arthritis/ Joint Injuries
Benefits
 Increases circulation to the joints
 Sustainable for longer periods of time than impact activities
Precautions
 Low to moderate intensity
 Progress slowly
Breast Cancer
Benefits
 Increased lymphatic circulation
 Strengthens the immune system
 Increases endurance
Precautions
 Make sure that no swelling of the affected arm occurs
 Follow appropriate precautions post-surgery and reconstruction
Other Cancers (particularly those involving lymph node removal)
Benefits
 Increased lymphatic circulation
 Strengthens the immune system
Precautions
 Check for swelling in affected limb/s
 Treat each day as a new endeavor
 Check for fatigue
Hypertension/ High Blood Pressure
Benefits
 Improves circulation
39
 Lowers resting heart rate
 Increases stroke volume
Precautions
 Check for medications and their side effects
 Intensity must be kept low to moderate, especially at the beginning
Diabetes
Benefits
 Increases Endurance
 Improves Circulation
 Increased metabolization of sugars (MW)
Precautions
 Must not over-exert
 Make sure that Type I clients have medication with them if blood sugar drops too quickly
 Get constant feedback
Obesity
Benefits
 Strengthens core musculature
 Ideal alignment strengthens postural muscles
 Improves circulation
Precautions
 FORM!! Make sure the pelvis is in a neutral alignment
 No challenge bounces!
 Progress slowly
 Do not over-exert
 Be wary of fatigue
Rebounding Websites
www.cardiolates.com
www.healthbounce.com
www.needakrebounders.com
www.jumpsport.com
www.bouncewell.com
40
CARDIOLATES® MENU
Note! This is not the ONLY way to arrange the choreography, and you can mix and
match the steps as you see fit. However, in the beginning, it might be easier to
follow a template. Hence, we have created one for you!
Class Format
1.) Warm-Up – Stretches
2.) Balance/Alignment Check – 2 Legs Bouncing
3.) 2 Legs to 1 Leg Bouncing – Single Leg Bouncing
4.) Challenge Bounces
5.) Toning Exercises
6.) Ending Stretches
10-15 Minutes
10 Minutes
15 Minutes
5 Minutes
as necessary
WARM-UP
SITTING ON REBOUNDER
1. Neck
2. Shoulders
a. Up & Down
b. Backward Rolls
3. Ribcage
4. Pelvic Rocks
- Use imagery of abdominals hoisting you up on top of sit-bones
CORE/DEEP ABDOMINAL ENGAGEMENT
Sitting on Rebounder
1. Pelvic Floor Engagement
2. Spine Twist
Supine on Rebounder, Feet on Floor
1. Imprint/Release
Supine on Rebounder, Tabletop Position
1. Toe Taps
A1. Hands by Side
A2. Hands to Ceiling
A3. Arms Overhead
2. Hip Swivel with Knee Drops (Spinal Rotation)
3. Hundreds
Roll to Sitting When Finished
41
STABILITY IN NEUTRAL/ THORACIC EXTENSION
Kneeling, Hands on Rebounder
1. Scapular Protraction and Retraction
2. Sphinx
3. Cat Stretch, progressing to Cat & Dog Stretch
4. Knee Lifts
5. Watchdog (on all fours)
6. Step off for shoulder stretch (akin to downward dog)
ABDOMINAL SERIES
Rolling Like a Ball
Single Leg Stretch
Obliques
Double Leg Stretch
Scissors
- Roll Up to Sitting
6. Lateral Stretch to Each Side
End with Chest Lift, Roll to Sitting on Rebounder
1.
2.
3.
4.
5.
SIMPLE STRETCHES
Calves
Hamstrings
Psoas
Quads
Shoulders
BALANCE/ALIGNMENT CHECK
Standing on Rebounder (or do standing on floor first, then to rebounder)
1. Inner Thigh/Pelvic Floor Engagement
2. Weight Rocking
3. Plie to Releve
4. Emphasis on Heels
- Use Imagery of Bicycle Chain
Simple Alignment Bounce
90 bpm
Feet aligned with sit-bones, pelvis neutral, entire body stacked
Imagery:
Pelvis as a Bowl of Water
Bicycle Chain (up the front, down the back)
Ragdoll – Body will be efficient
Anything to Open Shoulders
42
AD/AB-ductor Connection
90 bpm
a. Strongly ADduct inner thighs with arms by sides
b. ABduct legs to hip distance, pressing into hands
c. Laterally rotate and ADduct legs and bring arms
overhead
d. ABduct the legs in lateral rotation and bring the arms out
to the sides
Bouncing Pattern:
a for 2 8’s; b for 2 8’s
c for 2 8’s; d for 2 8’s
a for 1 8; b for 1 8
c for 1 8; d for 1 8
a for 4 counts; b for 4 counts
c for 4 counts; d for 4 counts
a, b, c, d for 2 counts each (repeat 2x)
a, b, c, d for 1 count each (Alternating 4 8’s)
Internal/External Rotator Connection
90 bpm
a. Feet sit-bone distance apart, femurs medially rotated
b. Heels moving together, femurs laterally rotated
Bouncing Pattern:
a for 2 counts; b for 2 counts (Repeat 2x)
a for 1 count; b for 1 counts (Alternating 4 8’s)
Hip Mobilizers Combination Pattern
90 bpm
2-4 8’s: Legs parallel & adducted with arms by side
2-4 8’s: Legs parallel & abducted with arms reaching forward
2-4 8’s: Legs laterally rotated & adducted with arms overhead
2-4 8’s: Legs laterally rotated & abducted with arms outstretched side
Continue to reduce the counts by ½….. for example
4 8’s of each, 2 8’s of each, 1 8 of each (can repeat 1-2 sets), 4 cts of each
(can repeat 2-4 sets), 2 cts of each (can be repeated 2-4 sets), 1 ct of each
(can repeat 2-4 sets)
43
Obliques Connection (Twist)
90 bpm
a. Double Bounce
- 2 8’s alternating R/L
- 2 8’s alternating R/L with arms
b. Single Bounce
- 4 8’s (at least) alternating R/L
c. Alternating patterns of double bounces and single bounces
- single, single, double; 4 singles, 2 doubles, etc.
d. Full Revolution one way, then in the other
Jumping Jack Combo*
HR – 90 bpm
1. Double Bounce, legs abducted, arms side
2. Double Bounce, legs adducted, arms overhead
3. Double Bounce, legs abducted, arms side
4. Double Bounce, legs adducted, arms down
5. Repeat 1-4 4x total
6. Repeat 1-4 with Single Bounce
7. Repeat 6 4x total
8. Full Jumping Jacks for 2 8’s
Bunny Hop*
90 bpm
1. 2 Jumping Jacks, 4 bounces
2. Add quarter turns on the 4 bounces
Starburst*
90-95 bpm
1. Jump in abduction with arms up as in Jumping Jack
2. Adduct the legs and bend the elbows with the fists by the shoulders
3. Jump in abduction, reaching the arms up again
4. Adduct the legs and pull the arms to the sides
Puppet (In/External rotation w/arms)*
90 bpm
Arms may rest at sides or abducted parallel to floor
a. Femurs medially rotated, arms internally rotated
b. Femurs laterally rotated, arms externally rotated
Bouncing Pattern:
a for 2 counts; b for 2 counts (Repeat 2x)
a for 1 count; b for 1 counts (Alternating 4 8’s)
44
Side Cross Combo*
90 bpm
Think: Open, Cross, Open, Together
Jump in abduction
Cross one foot in front
Jump in abduction
Jump in adduction
Alternate which foot crosses in front
Add arms to do exactly what the feet are doing
Turn variation:
Start with 4 consecutive with same foot crossing in front each time
If R foot crosses in front, proceed to a ¼ turn left
If L foot crosses in front, proceed to a ¼ turn right
Coordination Challenge:
Think open, cross, cross, open, cross, cross, open, together
Jump in abduction
Cross one foot in front, then the other in front
Jump in abduction
Cross one foot in front, then the other in front
Jump in abduction
Jump in adduction
Add arms to do exactly what the feet are doing
BALANCE SERIES with arms*
90 bpm
Double Bounce
1. Double Bounces forward/back
4 8’s
2. Double Bounces – R Diagonal, Center, L Diagonal, Center
3. Repeat 1 for 2 8’s
5. Repeat 1 for 1 8
6. Repeat 2 for 1 8
7. Repeat 5 & 6 1x each
45
4 8’s
Single Bounce
1. Single Bounce forward/back
4 8’s
2. Single Bounce – Right, Center, Left, Center
5. Repeat 1 for 1 8
6. Repeat 2 for 1 8
7. Repeat 5 & 6 1x each
4 8’s
SLALOM SERIES with arms*
90 bpm
R/L Bounce
1. Double Bounces R/L (arms go side to side)
2. Single Bounces R/L
3. Single – Single – Double
4 8’s
4 8’s
4 8’s
Front/ Back Bounce
90 bpm
1. Double Bounces F/B
4 8’s
2. Single Bounces F/B
4 8’s
3. Single – Single – Double 4 8’s
4. Double Bounces F/B with Rotation
4 8’s R, 4 8’s L
-Turn ¼ turn R and do 2 sets, then another ¼ turn, etc.
BOX SQUARE SERIES*
“Manhattan Bounce”
90 bpm
Manhattan Bounce
Double Bounces
i. Jump north, east, south, west for 1-4 circles, then reverse
Single Bounces
ii. Jump north, east, south, west for 1-4 circles, then reverse
Simple Ponies *
110-115 bpm
1. Ponies for 4 8’s
2. Add bicep curls and vertical press
Pattern:
a. 2 8’s of each
b. 1 8 of each
c. 4 counts of each (repeat if desired)
d. Singles for 4 8’s
3. Repeat Pattern in b with bicep/tricep work (arms to side)
Pattern:
a. 2 8’s of each
b. 1 8 of each
c. 4 counts of each (repeat if desired)
d. Singles for 4 8’s
4. Deltoid fest
46
a. Arms flex forward
2 8’s
b. Arms abducting side
2 8’s
c. Arms extending back
2 8’s
d. Arms abducting side
2 8’s
e. Repeat a-d 1 8 each, 4cts each, 2 cts each…
5. Air Push Up/ Side Push
6. Triceps Back
7. External/ Internal Rotation, arms long
8. External/Internal Rotatin, arms abducted
9. Double Arm High V/ Low V
10. Single Arm High V/ Low V
*Can be done with weights
SINGLE LEG BOUNCING
Single Leg Bounces
113-118bpm
1. Bounce on one leg continuously, switching from right to left
Pattern:
a. One leg for 2 8’s; other leg for 2 8’s
b. One leg for 1 8; other leg for 1 8
c. One leg for 4 counts; other leg for 4 counts
d. One leg for 2 counts; other leg for 2 counts
e. Alternate legs/Jogging for 4 8’s
Return to Alignment Bounce
Jogging
1. Simple Jog for 2-4 8’s
2. Add Arms:
a. R arm up for 2, L arm up for 2
b. R arm down for 2, L arm down for 2
c. Repeat a and b 3x
d. Both arms up and down for 4 8’s
e. Hands linked overhead w/slight bend for 2 8’s
f. Transition to Pectoral Stretch step for 4 8’s
Elbows bend back, then open arms
Cross-Touch Series
1. Jump in ABduction: Jump L, touch R toe
2. Jump in Abduction: Jump R, touch L toe
3. Repeat 1 and 2 for 4 8’s
4. Repeat 1 and 2, touching toe in BACK for 4 8’s
5. Repeat 1 and 2 for 2 8’s
7. Cross-Touch FRONT for 1 8, BACK for 1 8
8. Cross-Touch FRONT for 4 counts, BACK for 4 counts (4x)
47
Knee-Up Series
1. 8 Knee-Ups R, 8 Knee-Ups L
2. 4 R, 4 L
3. 2 R, 2 L
4. Alternate for 4 8’s
5. Transition to Elbow to Knee (this is tricky!)
6. Elbow to Knee for 4 8’s
Jump Kick Series
First, jump landing on 2 feet, then jump to 1foot.
You may transition to jumping and alternating feet.
Arm work may be added.
You also have the option of adding more difficult footwork.
1. Front 4 8’s
2. Side 4 8’s
3. Back 4 8’s (Be careful of the cover!!! Bring knee up before kicking
back) ** Don’t aim for height!
4. Side 4 8’s
5. Repeat 1-4 with arms
6. Repeat 1-4 for 2 8’s each
7. Repeat for 1 8 each
8. Repeat 1-4 for 4 counts each (4x)
KNEE KICK VARIATIONS (more difficult)
115-120 bpm
Knee-Ups & High Kick
Pattern 1: 3 knee ups, followed by high kick (alt r & l): 8 Sets
Pattern 2: 2 knee ups, 2 kicks (alt r & l)
Jumping Jack Combo
1 Jumping Jack, 1 knee-up, 1 high kick, double bounce
8 sets
Can-Can
Knee up, high kick, alternating
Straight Leg Kicks
Alternating—Difficult!!
48
TURN SERIES (simple) --Start with double bounces only. Repeat each section as necessary
¼ turn R, then center, then L, then center
4 ¼ turns R for 2 revolutions, then 4 ¼ turns L for 2 revolutions
Proceed to single bounces
4 ¼ turns R, followed by 4 bounces; Repeat Left
½ turn R, followed by 3 bounces, then another ½ turn R, followed by 3 bounces
Repeat Left
½ turn R, 1 bounce; complete 4x for a total of 2 revolutions
Repeat L
½ turn R, ½ turn R, followed by 2 bounces; repeat pattern R again
Repeat whole sequence L
4 ½ turns in one direction, followed by 4 bounces; repeat other direction*
*Note: this one is very difficult, and we did not include it in the DVD for that
reason. However, for people who can stabilize, it is a BLAST
CHALLENGE BOUNCES
Turn Series Challenge
Progress from quarter turns to half turns to full turns (adding bounces inbetween
as necessary) AS THE LEVEL OF YOUR CLIENTS PERMITS!!)
Simple Ponies/Enboites
1. Simple Ponies for 2 8’s
2. Knee lifts to knee-height for 2 8’s
3. Knee lifts to hip-height for 2 8’s
4. Knee lifts to chest-height for 4 8’s
High “Needle Bounce”
With legs Adducted, jump as high as possible.
Use arms only if necessary!
“Kick your Buttsky” Series
KB= Jump high & bend knees so that your heels kick your buttsky
1. 1, 2, 3, KB (4x)
2. 1, 2, KB, KB (4x)
3. 1, KB,KB,KB (4x)
49
4. 8 high “kick your buttsky” jumps
Froggie Jump Series
FJ= Froggie Jump
1. 1, 2, 3, FJ (4x)
2. 1, 2, FJ, FJ (4x)
3. 1, FJ, FJ, FJ (4x)
4. 8 Froggie Jumps
Spread Eagle Series
X = Spread Eagle Jump
5.
1, 2, 3, X (4x)
2. 1, 2, X, X (4x)
3. 1, X, X, X (4x)
4. 8 Eagle Jumps
Cannonball Series
cb = cannonball jump
1. 1, 2, 3, cb (4x)
2. 1, 2, cb, cb (4x)
3. 1, cb, cb, cb (4x)
4. 8 Cannonball jumps
Heel Click Series
Jump with legs Abducted and beat legs in midair (click heels with straight legs)
Pattern:
3 jumps with 1 click, on fourth jump click heels twice before landing (8x)
Suzie Q’s/Tennis Bounce (slow down)
Bouncing side to side and/or twisting to bring the energy down
Slowly decrease distance of bounce until feet no longer leave Rebounder
Balance & Alignment Check/Challenge
With legs ADducted, start with deep inhale/exhale.
Pattern:
1. R knee up for 4 counts, down for 4 counts, repeat L
2. R knee up, arm circles (BACK only!) for 2 8’s, repeat L
50
TONING EXERCISES
Flexband Arms
Standing on Rebounder
Glute Series
From Ladder Barrel/ Spine Corrector workout
(you may need to put mats on the rebounder for comfort
Abdominal Challenge
Teaser
Push-Ups/Dips
Do push ups with hands on the rebounder, feet on floor and vice versa
STRETCHES
Lying on Rebounder—Using stretch band to support the weight of the leg
Hamstrings
Adductors
IT Band
Piriformis
One Foot on Rebounder
Quads (can be done sitting on rebounder)
Psoas
On Rebounder
QL
Adductor Brevis
Glutes
51
APPENDIX 1
33 Ways the Body Responds to Rebounding
By Dr. Morton Walker and Albert E. Carter
The study of the human body is fairly interesting. The moment it becomes no less than amazing is when
we understand what happens as the body is placed under the demands of movement and resistance we call
exercise. Rebounding is an effective exercise that reduces your body fat; firms your arms, legs, thighs,
abdomen, and hips; increases your agility; strengthens your muscles overall; provides an aerobic effect for
your cardiopulmonary systems; rejuvenates your body when it's tired, and generally puts you in a state of
mental and physical wellness. In fact, there are at least 33 fascinating ways the body responds to regular
rebounding, detailed below:
1.
Rebounding provides an increased G-force (gravitational load), which strengthens the
musculoskeletal systems.
2.
Rebounding protects the joints from the chronic fatigue and impact delivered by exercising on hard
surfaces.
3.
4.
5.
6.
Rebounding helps manage body composition and improves muscle-to-fat ratio.
Rebounding aids lymphatic circulation by stimulating the millions of one-way valves in the
lymphatic system.
Rebounding circulates more oxygen to the tissues.
Rebounding establishes a better equilibrium between the oxygen required by the tissues and the
oxygen made available.
7.
Rebounding increases capacity for respiration.
8.
Rebounding tends to reduce the height to which the arterial pressures rise during exertion.
9.
Rebounding lessens the time during which blood pressure remains abnormal after severe activity.
10. Rebounding assists in the rehabilitation of a heart problem.
11. Rebounding increases the functional activity of the red bone marrow in the production of red blood
cells.
12. Rebounding improves resting metabolic rate so that more calories are burned for hours after exercise.
13. Rebounding causes muscles to perform work in moving fluids through the body to lighten the heart's
load.
14. Rebounding decreases the volume of blood pooling in the veins of the cardiovascular system
preventing chronic edema.
15. Rebounding encourages collateral circulation by increasing the capillary count in the muscles and
decreasing the distance between the capillaries and the target cells.
52
16. Rebounding strengthens the heart and other muscles in the body so that they work more efficiently.
17. Rebounding allows the resting heart to beat less often.
18. Rebounding lowers circulating cholesterol and triglyceride levels.
19. Rebounding lowers low-density lipoprotein (bad) in the blood and increases high-density lipoprotein
(good) holding off the incidence of coronary artery disease.
20. Rebounding promotes tissue repair.
21. Rebounding for longer than 20 minutes at a moderate intensity increases the mitochondria count
within the muscle cells, essential for endurance.
22. Rebounding adds to the alkaline reserve of the body, which may be of significance in an emergency
requiring prolonged effort.
23. Rebounding improves coordination between the propreoceptors in the joints, the transmission of nerve
impulses to and from the brain, transmission of nerve impulses and responsiveness of the muscle fibers.
24. Rebounding improves the brain’s responsiveness to the vestibular apparatus within the inner ear, thus
improving balance.
25. Rebounding offers relief from neck and back pains, headaches, and other pain caused by lack of
exercise.
26. Rebounding enhances digestion and elimination processes.
27. Rebounding allows for deeper and easier relaxation and sleep.
28. Rebounding results in better mental performance, with keener learning processes.
29. Rebounding curtails fatigue and menstrual discomfort for women.
30. Rebounding minimizes the number of colds, allergies, digestive disturbances, and abdominal problems.
31. Rebounding tends to slow down atrophy in the aging process.
32. Rebounding is an effective modality by which the user gains a sense of control and an improved self
image.
33. Rebounding is enjoyable!
People who rebound find they are able to work longer, sleep better, and feel less tense and nervous. The
effect is not just psychological, because the action of bouncing up and down against gravity effectively
stimulates the lymphatic system without trauma to the musculoskeletal system. This unique discovery is
central to the reasons Rebounding has become one of the most beneficial forms of exercise ever developed.
Source: www.healthbounce.com/33ways.htm
53
APPENDIX 2
CARDIOLATES® FACTS AT A GLANCE







Strengthens the immune system
Absorbs 7/8 of the shock to the musculoskeletal system (compared to jumping/
running on pavement
Improves Circulation
Improves the body’s balance
Increases bone density (i.e. great as prevention of osteoporosis!!)
Improves Eyesight
68% more efficient than running (“The external work output at equivalent levels
of oxygen uptake were significantly greater while trampolining than running”
NASA- Ames Research Center, Moffett Field, California, study published in The
Journal of Applied Physiology 49(5):881-887, 1980.
Burns 40-50% more calories than running*
54

Cardiolates Manual - Ultimate Pilates Workouts

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