Suspension Training
Suspension training, once a niche workout method, has gained widespread popularity in recent years. This form of exercise, which uses suspension straps anchored to a stable point, allows for a full-body workout that challenges strength, balance, and stability. Originally developed by a Navy SEAL as a portable workout solution, suspension training has evolved into a versatile fitness trend embraced by athletes, fitness enthusiasts, and even physical therapists. In this article, we'll explore the numerous benefits of suspension training and why it's worth incorporating into your fitness routine.
The most popular brand of suspension training equipment is TRX Bands. But there are several different brands that will give you amazing benefits with a variety of set-ups.
Versatility
One of the most significant advantages of suspension training is its versatility. With just a set of suspension straps and a stable anchor point, you can perform hundreds of exercises targeting various muscle groups. Whether you're aiming to build strength, improve flexibility, or increase stability, suspension training can accommodate your fitness goals.
Full-body Workout
Suspension training engages multiple muscle groups simultaneously, providing a comprehensive full-body workout. Traditional weightlifting exercises often isolate specific muscles, but suspension training emphasizes functional movements that mimic real-life activities. By working multiple muscles at once, you not only save time but also burn more calories and improve overall strength and coordination.
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Adjustable Resistance
One of the key benefits of suspension training is its adjustable resistance. By simply changing the angle of your body or adjusting the length of the straps, you can increase or decrease the level of resistance. This makes suspension training suitable for people of all fitness levels, from beginners to elite athletes. Whether you're rehabilitating from an injury or looking to push your limits, suspension training allows you to customize your workout to match your individual needs.
Core Strengthening
Suspension training is particularly effective for strengthening the core muscles. Many suspension exercises require you to stabilize your body using your core muscles, resulting in a more intense and effective workout for your abdominal muscles, obliques, and lower back. By improving core strength, you can enhance your overall stability, balance, and posture, reducing the risk of injuries and improving athletic performance.
Furthermore, Youdas et al. (2020) showed that having your feet and/or hands suspended during push ups will activate your core more than floor push ups. However, TRX bands alone won't get you those six pack abs. For more information on obtaining elusive six pack abs, click on the image below.
Improved Balance and Stability
Because suspension training requires you to stabilize your body while performing exercises, it helps improve balance and stability. By challenging your proprioceptive system—the sensory system responsible for spatial awareness and balance—suspension training can enhance your body's ability to maintain proper alignment and control movement. This not only reduces the risk of falls and injuries but also enhances performance in other sports and activities.
Joint-Friendly Exercise
Unlike some forms of exercise that put stress on the joints, suspension training is relatively low-impact and easy on the joints. Because your body is suspended above the ground, there's less pressure on your joints, making it an ideal option for people with joint pain or mobility issues. Suspension training allows you to strengthen your muscles and improve your fitness level without exacerbating existing injuries or causing new ones.
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Increased Range of Motion
Suspension training can help improve flexibility and increase your range of motion. Many suspension exercises require you to move through a full range of motion, which can help improve flexibility in your muscles and joints. By regularly performing suspension exercises, you can increase your flexibility, reduce muscle tightness, and improve your overall mobility, making it easier to perform everyday activities and preventing injuries.
Cardiovascular Benefits
In addition to building strength and improving flexibility, suspension training can also provide cardiovascular benefits. By performing exercises in quick succession with minimal rest, you can elevate your heart rate and improve cardiovascular endurance. Incorporating high-intensity intervals into your suspension training routine can help you burn calories, boost metabolism, and improve overall heart health.
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Portable and Convenient
Another benefit of suspension training is its portability and convenience. Unlike traditional gym equipment, suspension straps are lightweight, compact, and easy to set up, making them perfect for home workouts, outdoor exercise sessions, or travel. Whether you're at home, in a park, or on the road, you can get a full-body workout with just a set of suspension straps and a stable anchor point, making it easier to stay consistent with your fitness routine.
In addition, A study by Soligon et al. (2020) showed that a group of older citizens using suspension training were able to make similar gains to the subjects using traditional strength training. This makes TRX Bands perfect for beginners or for people who have modest fitness goals. As always, consult with your doctor and a certified personal trainer before beginning an exercise program.
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Summary
Suspension training offers a wide range of benefits, from improved strength and flexibility to better balance and stability. Whether you're looking to build muscle, burn fat, or improve your overall fitness level, suspension training can help you reach your goals more efficiently and effectively. With its versatility, adjustability, and portability, suspension training is a valuable addition to any fitness routine, providing a challenging and effective workout that can be tailored to your individual needs and preferences. Happy health and happy training!!
Written By
RAescobar, PFTA instructor and personal trainer
Sources:
Soligon, Samuel Domingos, et al. “Suspension Training vs. Traditional Resistance Training: Effects on Muscle Mass, Strength and Functional Performance in Older Adults.” European Journal of Applied Physiology, vol. 120, no. 10, Oct. 2020, pp. 2223–2232.
Youdas, James W., et al. “Recruitment of Shoulder Prime Movers and Torso Stabilizers During Push-Up Exercises Using a Suspension Training System.” Journal of Sport Rehabilitation, vol. 29, no. 7, Sept. 2020, pp. 993–1000.