SUSPENSION TRAINING
The new trend in fitness
The fitness industry is continually evolving and looking at innovative ways to train for optimal results.
Some things come and go while others plant their roots and stay as a viable way to train. Once such trend is suspension training.
Suspension exercise can be best described as body-weight exercise performed with a suspension strap system usually anchored to a fixed point from a ceiling, wall or racking unit.
The best known suspension exercise device is made by TRX®, founded by former U.S. Navy Seal Randy Hetrick.
The suspension units are made of adjustable seatbelt-like straps with specially designed handles where the hands or feet can be placed in the device to allow for a variety of exercises.
The concept of suspension training is based on the simple physics of using body weight against gravity, fulcrum and vectors.
In other words, by changing your body position and relationship to gravity, you can increase and decrease the resistance challenge in unlimited exercises from traditional strength exercises to Pilates, yoga, stretching and core conditioning.
The system is easily adapted to accommodate a variety of intensities as the resistance adjustment can be altered from five to 100 per cent of the user’s body weight.
The benefit is that there is minimal equipment required to get a full-body workout. The user can be creative with the exercise selection and exercise intensity.
In fact, for some body-weight exercises, the suspension device will assist in making the exercise easier then traditional body-weight exercise. For example, a single leg squat is challenging without assistance, however with the use of the straps the exercise can be achieved.
Suspension exercise devices are inherently unstable, requiring users to engage many muscles, in particular the core, to stabilize the body against gravity and the movement of the exercise.
Overall the aim of this type of training is to increase the body’s functional movement capacities by improving core muscle activation, co-ordination, strength, flexibility and balance by putting the body in an unstable exercise environment.
If you try a workout on a suspension exercise device, you’ll quickly realize the challenge.
Abdominal exercises and equipment are immensely popular in the health and fitness industry, and exercise professionals are always looking for new ways to challenge the core musculature to improve lumbar spine stability. Until recently, there has been very little peer reviewed research to support the benefits of this type of training.
In one research study, a comparison was made between a floor pushup and suspended pushup to see the level of upper body and core muscle activation.
The findings are not surprising to anyone that has done this exercise. Suspended pushups produce significantly greater challenge to the core and upper body.
However, the load to the lumbar spine was much higher, indicating that proper progression from floor pushups to suspension pushups is important to develop strength and stability.
As well, good coaching on alignment, equipment use and strong exercise execution prior to moving to a suspension device is important.
Another study compared a variety of core exercise equipment such as stability balls, suspension and sliding surfaces to see how the core muscles responded.
In this study, the muscle activation was similar between all devices. However, it did not compare these devices to performing the exercise without equipment.
Overall findings found that although an exercise may be perceived as more intense, the effect may be equal. This is an important message to keep in mind when trying anything for the first time.
In several other studies, suspension exercise was compared to traditional training methods and the results indicated that suspension exercise versus loaded resistance training showed similar gains.
This type of training is effective, not only in the gym but at home and while travelling because the equipment is portable and requires limited space. Suspension exercise has been trending for some time and has become mainstream within the fitness industry. With the support of qualified research to back this type of training, consumers can feel confident using this exercise method.
The important message to keep in mind with any form of training is that there is no one piece of equipment or training technique that will take care of all of your health and fitness needs. Knowing the value of the type of exercise you choose is important for effectiveness and safety. For long-term benefits, use a variety of training tools, including suspension exercise.