Most of you are aware that we have TRX classes on offer in our downstairs studio, and a lot of you are already enjoying the benefits of these sessions, yet many of you are still debating whether to take a class or not. Allow me to try and explain to you why you should include a TRX class in your weekly training routine.
First things first. What is TRX…you may ask. Well, the TRX suspension trainer (TRX, stands for Total Body Resistance Exercise) i.e. the black and yellow straps you see hanging off the ceiling/frames in gyms and our downstairs studio in Jumeirah. The TRX suspension trainer was developed by former US Navy Seal Randy Hetrik and is probably one of the most versatile and effective training tools that money can buy. Another added benefit is that it is light and fits into a small pouch that can accompany you on your travels in order for you to keep your training going whilst on the move.
How does it work?
The TRX straps are suspended from a bar on the ceiling and you leverage your own body weight against gravity either holding on to the handles for some upper or lower body movements like chest presses, low rows, single leg or double leg squat variations and/or adjusting the foot loops around your feet for some of the core strengthening exercises such as side planks, knee tucks and pikes to name a few.
What are the benefits?
Let me outline a few of the main benefits that you will experience partaking in TRX classes.
a) Due to the nature of the suspension setup, you as the trainee have to constantly work on the balance and stability aspect of each movement, so your stabilizing muscles are challenged throughout to maintain proper form. Depending on which movement you are attacking, a mix of core strength, scapular and pelvic control, as well as knee and ankle stability will be required and hence developed by training with the TRX suspension trainer. Even though each movement performed on the TRX targets specific areas such as your legs, chest, back, arms or core to build strength, each movement can be considered a full body movement as we have to stabilise one part of the body in order to focus on another.
b) Another aspect of training with the TRX is that it is incredibly versatile in use and accessible to all levels of abilities. There are a vast number of exercises and variations to choose from in order to create a very efficient full-body workout in a short amount of time. As a coach one can modify and adjust most exercises very quickly to support/challenge both novices as well as experienced TRX’ers, so that everybody can work at their level and improve their strength and performance adequately. Take a TRX chest press, for example. By simply adjusting your foot position we can reduce or add to the bodyweight resistance that is loading the movement to make it more accessible for the novice or more challenging for the experienced trainee. This way we can progressively challenge you more over time to build your strength, similarly to adding more weight in conventional gym training strength exercises.
c) The majority of exercises performed on the TRX suspension trainer are strength exercises that are low impact by design, however, low impact does not mean low intensity. You’ll still put in the good work very similar to our Reform Method class. Low impact means that there is a low risk of injury allowing you to train as hard as you wish with less risk of causing or agitating a pre-existing injury. So if you are apprehensive because you may have an old or new injury you are dealing with that you think may restrict you, know that all exercises can be modified so that you can train safely and effectively. All you have to do is inform your coach before the workout and they will adjust the exercises for you or give you alternatives.
What can you expect in a TRX class at RA?
We focus on getting you acquainted with the strength exercises on the TRX first and foremost. Once the basics are mastered, then we can load certain exercises with more bodyweight by adjusting angles one works at, by adding more complex movements or by simply adding external load like dumbbells or kettlebells if you are ready. In order to illicit more calorie expenditure as well as challenging your cardiorespiratory system, we incorporate short bouts of cardio movements such as slam balls, kettlebell swings or high knee sprints among others. The main bulk of the class always revolves around the TRX exercises and building your overall strength in order to make you a more well-rounded athlete, sprinkling in a little cardio for good measure, to provide a complete workout.
To conclude, the answer is definitely ‘TO TRX’ in order to elevate your overall training experience, so go ahead and book a TRX class soon and challenge yourself in new ways incorporating some variety into your weekly training split. I guarantee you will start feeling stronger and fitter in no time. The team and I will be there to support you and challenge you along the way.