HAVE you noticed an increased number of people hanging around the gym lately?
They might have been utilizing one of the great fitness innovations of the past 10 years: TRX suspension training cables!
Very much a back-to-basics approach, TRX equipment is primarily a strengthening tool and relies on the user's own body weight to provide resistance.
But TRX cables can be also used to improve balance, endurance and muscular coordination.
TRX equipment was introduced to the public in 2005 by ex-Navy Seal and Stanford masters of business administration graduate, Randy Hetrick, who often used salvaged parachute cables to help keep his muscles fit and responsive in remote safe houses.
The rest is history. The TRX system boils down to two straps attached at a single overhead point. The straps are adjustable in length and feature small handles for grip and balance.
At first glance, the apparatus is deceptively simple, but they have a number of potential fitness applications.
TRX training is also relatively safe compared to many other forms of resistance training.
When properly implemented, TRX programs can be very easy on the joints and can be completed by nearly anyone who is capable of other forms of light exercise.
In fact, suspension training can even be used to gently rehabilitate injuries.
Once comfortable with TRX equipment, you will quickly see benefits, which will only increase with frequent practise.
While the popularity of TRX training has increased rapidly over the past eight years, much uncertainty remains among the uninitiated.
So here are a couple of exercises to help you get started:
? Suspended Pushup
This one is as simple as it sounds. Stand, feet together, with one TRX handle in each hand.
Lean forward to about a 45-degree angle, keeping your back straight and assuming the start position for a regular pushup.
Now, perform a pushup that lowers your body beyond 45-degrees before returning again.
Perform up to 12 repetitions if possible.
? Lateral Split Squat
To perform this lower body exercise, first adjust the TRX cables so they nearly touch the floor and place a foot through one TRX handle.
Now, keeping constant pressure on the cable by extending that leg to one side, slowly lower yourself on your standing leg until it approaches a 90-degree angle and return again to the start.
Perform eight to 12 repetitions and repeat on the other side.
This exercise requires a combination of strength and balance so start slowly and progress at your own pace.
Interested in beginning a TRX routine?
Consider booking an educational session with a personal trainer who is enthusiastic about suspension training.
These days, such trainers are becoming pretty easy to find.
Shaun Karp is a certified personal trainer and the owner of Karp Personal Training and Rehabilitation in Vancouver, B.C. For further information call his office at 604-420-7800 or visit karpfitness.com.
KINESIOLOGIST Nicola Toews demonstrates how to properly perform a suspended push-up using TRX cables at North Vancouver's Genesis Athletic Club. Scan the photo with Layar to view a related video.
