Have you ever tried TRX suspension training and been swung from the rafters before? If not, you might have probably heard or seen about it, but you haven’t paid attention to it. This training has been becoming one of the fitness trends and is becoming well-known for its simplified-less-equipment approach based on seven basic movements: hinge, lunge, plank, push, pull, rotate, and squat. I bet you might be willing to have a go.
What is TRX Suspension/Resistance training?
TRX or Total Resistance eXercises training, also referred to TRX Suspension training, was initially developed by a former U.S. Navy SEAL Randy Hetrick. He created this training to keep his subordinates fit while doing their naval services in the remote areas of the world. This training focuses on developing one’s balance, flexibility, core stability, agility, and strength simultaneously.
This training is done with the help of a TRX Suspension Trainer. It’s portable training equipment that can leverage gravity and a trainee’s body weight to accomplish a set of exercises. This tool was initially utilized out of convenience, specifically because traditional loads are heavy, and alternating tools during logistics is time-consuming.
TRX Suspension Trainers are bands that can hang some of your body parts. These bands can engage your muscles only with the use of your body weight. Every muscle can indulge in pulling or pushing motions by changing the ways you angle your body. The following are the six key TRX suspension body positions:
- Stand Facing (SF) anchor point – pulling/squat/rotate/hinge
- Stand facing Away (SFA) from the anchor point – pushing/lunge/rotate
- Stand sideways (SSW) to the anchor point – rotation/pulling
- Ground position (GF) facing the anchor point – plank/pulling
- Ground position facing away (GFA)from the anchor point – planks
- Ground position sideways (GSW) to the anchor point – planks/rotation
In general, this training is a simple yet excellent way to workout. It can allow anyone to attain their desired goal, be it muscle toning, weight loss, or overall fitness. Listed below are other reasons why you should give TRX training a go.
1. TRX is Suitable for Anyone
Whether you’re a beginner in venturing fitness world into a hobby, a long-term fitness enthusiast, or even a professional athlete, TRX suspension training is beneficial for all levels of trainees. Everyone can use this workout by merely adjusting your body position slightly, and immediately, the load will either decrease or increase on your muscles.
TRX Suspension system is handy and can be easily set up anywhere. Also, only with two adjustable bands, this training can comprehensively workout every muscle in your body. Hence, you can get the results you wanted to have anywhere and anytime. What’s more, its versatility is open to any creativity when it comes to training.
Traditional strength training is composed of 8 or lesser repetitions. In contrast, TRX is mostly based on endurance workouts and can be used in different styles, making it more flexible. It can be used in a TABATA style of training, where one will perform a set for 20 seconds and rest for 10 seconds. Also, it can be used for a time-based EMOM (Every minute on the minute) training or AMRAP (As many rounds as possible) endurance workouts.
3. Promotes Whole Body Workouts
The TRX suspension system involves functional movements. In this regard, your muscles are going to be worked out. Also, there’s changing of speed at which you perform a movement, which gives your lungs and heart a pump, improving one’s cardiovascular endurance, as well.
In addition, the instability that the training triggers while you’re performing the movements means that your core is continuously activated. As a result, the training will provide a comprehensive all over workout through muscle strengthening, cardiovascular endurance, and core strengthening.
This was proven in a study by the Journal of Strength and Conditioning Research. Their researchers found out that TRX suspension training can improve cardiovascular and muscular fitness within two months. Also, it generates balance and flexibility benefits, creating a potentially positive impact on one’s overall health.
4. TRX Helps Achieve Any Goal
Due to its versatility and overall workout provision, TRX suspension training allows any goal to be achieved. Another research conducted by the American Council on Exercise (ACE) showed that there were significant decreases in the following aspects:
- Waist circumference
- Body-fat percentage
- Resting systolic blood pressure
- Resting diastolic blood pressure
5. Low Impact Nature of Suspension Training
TRX training is suspended in nature, which means it has a very low impact on your joints and will not put them under too much stress. As a result, there will be lesser risks in causing and agitating pre-existing injuries. In this way, even without consuming protein recovery shakes for men or women, you can train more as you wish.