Posts In: TRX

Total Resistance Exercises (TRX) is a form of suspension training where you use the TRX Suspension Trainer – which looks like a long strap with handles – to complete body weight exercises. TRX was developed by Randy Hetrick, a U.S. Navy Seal, in order to allow him to exercise anywhere. That means that you can do TRX at home, but you can also do it at a gym or in our studio.  

Those who are used to resistance training with weights might be surprised about how challenging TRX exercises can be as compared to simple bodyweight movements. Especially for those who already have a strong core, it is easy to adjust the exercises in order to increase difficulty and challenge the muscles. Beginners to the world of resistance and strength training will also find that TRX is adaptable for any level of experience.  

Our Favourite TRX Exercises  

TRX offers a full-body workout and many unique movements that can be used to target specific areas. Let’s explore some of our favourites. 

Upper Body Exercises

1. Low Row: Attach the TRX at a high point and lean back as you hold the handles, keeping your body straight and your core tight. Starting with your arms fully extended, perform a row by bending your elbows and pulling your body upwards towards the TRX handles. To increase difficulty, simply change your footing so that your body is closer to being parallel with the floor, increasing the resistance.
   
2. TRX push-up: Standard bodyweight push-ups can be challenging on their own, but incorporating TRX can increase the challenge and work the core muscles more heavily. Extend the TRX so that the handles almost reach the floor, and place your feet in the handles before performing a push-up. This requires that the stabilizer muscles and the core become engaged, increasing the difficulty of a standard push-up. This exercise can be made more challenging by shortening the TRX straps so that more of your bodyweight is placed on your chest muscles.

Lower Body Exercises

1. Squat jumps: You can perform squat jumps while holding the TRX straps for increased stability. Start with the straps at mid-length and don’t forget to engage your glutes and keep your weight in your heels. The tension in the TRX strap gives you a bit of security for the landing portion of the squat—but they are still challenging.

2. Hamstring curl: Targeting your hamstring is simple with the TRX strap. Adjust the straps so they lie close to the floor and lie on your back with your feet in the handles. Keep your shoulder blades on the floor and your core engaged at all times, and slowly bend your knees to lift your torso off the ground, before slowly straightening your body to complete the movement.

One of the best things to do when you’re new to TRX is to attend a few classes and learn about the many different exercises and their variations, and to ensure that you’re performing the movements with the proper form.   

The Benefits of TRX

Why join a TRX class? There are many benefits to this kind of exercise, including that it is low impact and therefore easy on your joints. It is simple to switch between different exercises in order to demand more from your cardiovascular system. Once you understand how to use the straps you can take them anywhere and exercise while travelling or working far from a gym.   

Sign up for a TRX class at ABsolute Pilates today.  

Older adults can take advantage of the latest training equipment to better their health. Don’t worry, what we have in mind doesn’t require you install an app and doesn’t have a touch screen. However, it will target specific challenges older adults face, and will reduce your likelihood to fall. We’re talking about the TRX system and the suspension training it allows.

Advantages of Suspension Training

The TRX system hooks securely into the wall and has two elastic lines with secure handles on the ends. All exercises involve holding the handles with your hands or feet. The system can take the full weight of almost all people, which means that it is a built-in fall prevention mechanism. If you stumble while holding the TRX handles, the system will support you.

The TRX system provides resistance quite similar to free weights. However, it is much more flexible. You can adjust the intensity of the TRX workout on a moment’s notice, simply by walking closer to the wall for less challenge, and further away for a more intense workout. This saves you the trouble of switching out weights, including bending down to store one pair while you grab another.

While many seniors use the TRX system while standing, it can also adapt perfectly to exercise while laying down. This can help seniors who are recovering from falls to exercise their upper or lower body without risk of falling again. The system lends well to gentle, low-risk exercises that can help you maintain your strength when you otherwise may not have been able to.

In particular, seniors in downsized-homes or retirement complexes will appreciate that the TRX sytem doesn’t take up much space, especially when compared to other exercise equipment.

What Older Adults Can Achieve with Suspension Training

As suspension training gives seniors the benefits of weight training with reduced risks and greater flexibility, you can target many different aspects of health that are particularly important for seniors.

This includes:

• Grip strength
• Core strength
• Ligament and tendon flexibility and strength
• Overall balance and stability
• Joint mobility
• Bone strength
• Gait
• Posture

Many of these advantages, especially strength, cannot be well-developed by seniors in typical low-risk activities like swimming and cycling. Suspension training is a great option for seniors to get these rare benefits without adding to their fall risk.

Suspension training can also help reduce chronic pain. One study, conducted in Germany, found that after weeks of TRX training, 36 percent of the seniors reported their musculoskeletal pain had decreased.

Get Started with Resistance Training

At Absolute Pilates, we have the TRX system and the professional guidance you need to get started, safely. Learn the best TRX exercises for seniors in a safe environment and how to adjust the level of challenge to suit your ability. We can also teach you to target specific advantages that you need to improve your overall quality of life. Contact us anytime for more information on our TRX sessions.

The TRX suspension trainer is an incredibly versatile tool. Using just this tool and gravity, you’re able to work out any part of your body, even in a small space. Plus, you can scale your TRX exercises to any fitness level and it will always engage your core.

On the other hand, the TRX is such a versatile tool that you might not know where to start with it. We thought we’d share the best TRX exercises we’ve found to help strengthen every part of your body and start or diversify your TRX workout.

Try These TRX Exercises:

1. One Leg Squat

You can do normal squats with the TRX but to really take advantage of the extra stability the TRX lends you, try out one leg squats.

• Step One: While holding the stirrups, lean backwards and raise one leg.
• Step Two: Keep your back straight and core engaged while you squat with your other leg.
• Step Three: Raise yourself. Repeat on the other leg.

2. Inverted Row

Working both of your arms in a rowing motion couldn’t be simpler with the TRX suspension trainer.

• Step One: Put your legs hip-width apart. While holding the stirrups, lean back.
• Step Two: With your arms relaxed and straight, turn your palms to face each other.
• Step Three: Keep your back and legs straight, and your core engaged, while you bend your elbows and pull yourself towards the anchor. Relax your arms and repeat.

3. Lateral Lunge

Often when using TRX, people move backwards and forwards, but neglect to move sideways. Moving laterally is an important step to build and maintain your flexibility and symmetry.

• Step One: Set your legs further apart than your shoulders. Point your toes forward.
• Step Two: Hold the stirrups slightly in front of your shoulders.
• Step Three: Keeping both feet planted, bend your right knee and sink down to the right.
• Step Four: Use the handles to stabilize yourself as you lift back up to standing. Repeat on the other side.

4. Rotational Ward

Ready to build core strength? A fan of yoga? This one is for you. It looks simple, but if you pull hard, you’ll challenge yourself.

• Step One: Stand sideways instead of facing the anchor point.
• Step Two: Put the foot closest to the anchor point forward and the other slightly back.
• Step Three: Place your hands flat together. Place them in both stirrups.
• Step Four: Push your hands forward, together. The further you go, the deeper the burn. Keep your core tight.

If you find any of these exercises too challenging, move your feet back from the anchor point. If you want to increase difficulty instead, step closer. In this way, the TRX suspension trainer grows with you, without having to add weights.

Interested in more instruction on how to use your TRX suspension trainer with proper form or in targeting a certain area of your body these exercises don’t cover? Contact us at Absolute Pilates. We can help you find the right exercise to accomplish your goals.

Are you interested in trying a different approach to exercise and exploring new ways to get fit? Have you considered combining cardio with strength training to sculpt your muscles and achieve incredible results, based on your own personal fitness level and at your own pace? If so, TRX training may be just what you are looking for.
(more…)

TRX stands for Total Resistance eXercise. It is a form of suspension bodyweight training, meaning it uses your own bodyweight and gravity to build strength, increase balance and flexibility and deliver a full body, calorie-burning workout. (more…)