TRX Suspension Training

This article appeared in the most recent issue of Columbus' only athletic fitness magazine, 11athletics.

Walking in, I was faced with a torture chamber. At least, that’s what it looked like at first sight. Long yellow and black cables dangled from large steel cages all around the room. It was like no gym space I had ever seen before. Although I had spotted a lone TRX in the corner of my own gym, an entire room full of this equipment was a little intimidating. What was I in for?

TRX Suspension Training was created by a U.S. Navy Seal as a way to train in unconventional environments - on ships or submarines, for example. A compact and versatile piece of equipment, users leverage their body weight to perform the exercises. Listed as one of the top ten fitness trends of 2010 by Outside magazine, this seven-year-old company is growing quickly and TRX equipment is available in many gyms throughout central Ohio.

Having seen this yellow and black cable in my own gym, I often wondered whether it was worth figuring out how to use it. It looks awkward and complicated and maybe even a little scary. Rachel, a group fitness instructor who uses TRX as part of her personal exercise regimen, says, “It's brutal. It works. I dread it like no other form of exercise.” That did not make me feel better.

I decided to check out a class at Pai Yoga and Fitness, a boutique gym offering 60-minute TRX classes. Skeptical about whether the instructor could fill an entire hour with varied exercises, I chose my place under one of the straps. However, from the warm-up onward, the trainer led us through a quick-paced, active workout. We got moving right away with deep squats while holding the handles of the strap. Jason White, our trainer, demonstrated how to vary the resistance by moving closer or further from the fixation point, increasing or decreasing the incline of the body.

We transitioned into some intense core training, with a range of plank exercises, both on our forearms and hands. With the feet suspended in the handles of the straps, we really had to brace our abdominal muscles to stabilize the body. Throughout the workout, Jason offered modifications, but challenged us to work harder.

Rest between exercises was brief, 30-90 seconds. Enough time to catch our breath and get a quick drink, but we were able to keep our energy up and stay engaged in the workout. From a standing position, with one foot in the handles, we performed stationary lunges with the added resistance of a 3 kg medicine ball. It was helpful to have a professional and certified trainer there to not only demonstrate the movement, but observe and correct technique.

From a functional training perspective, going into the class, I doubted whether TRX would have much impact on speed. As I exploded up into jump squats and sprang up on one leg between burpees, however, I realized these plyometric exercises can improve performance and speed.

Before we moved into our cooldown and stretch, Jason led us through a series of upper body exercises, including variations on bicep curls, tricep pulldowns and push-ups. In sixty minutes, we worked the whole body. The unique demands of the TRX equipment required more stabilization work from the core than traditional weight lifting exercises.

This tough workout offers great cross-training benefits for runners, cyclists and other athletes looking to improve core strength and get leaner. The core training benefits attracted Kevin Vance, of Lululemon, to the workout. He has been taking the TRX class for a month and already feels stronger. Once people try the workout, says Jason White of Pai Yoga, they keep coming back.

If you want to check out TRX Suspension training, mention 11Athletics and enjoy a free class pass at Pai Yoga and Fitness, 6367 Sawmill Road Dublin, OH 43017, (614) 397-8230.Follow @catherinederrow

Keeping Yourself Safe

A recent article in the New York Times has the yoga blog world in a flurry over its focus on injuries that yoga practitioners have suffered. The article goes so far as to quote a senior teacher as saying that most people should give up yoga as the potential for harm is too great.

Clearly, as pointed out by the author, William Broad, yoga is a physical pursuit, and like all physical activities, there is some potential for injury. There is a risk of injury walking from your house to your car, in picking up your child, even in moving the shower curtain from one corner to the other. Yoga has been shown to offer lots of benefits to students, both physical and mental, and students flock to classes looking to calm their minds, relax their bodies, strengthen their core, and tone their arms. Yoga is often offered as an option to rehab from an injury. So why all the fuss?

Unlike in the activities mentioned above, or in solitary athletic pursuits like running or cycling, in yoga, students' movements are typically directed by a teacher. Students trust that their teachers are knowledgeable about anatomy, kinesiology, biomechanics, and injury prevention. As there is vast differentiation between yoga teacher training programs, this may or may not be the case. Furthermore, there are many different types of yoga. (See Alison Hink's yoga infographic for an idea of the plethora of styles out there). Some types of yoga are slower, more relaxing, and focused on restoring the soul. Others are more athletic and focused on toning your butt. Depending on the type of yoga being taught, the potential for injury may greater.

Additionally, many classes, particularly in gyms or health clubs, are multi-level classes, with beginners setting up next to advanced practitioners. Modifications may be offered, but students may not be sure if the modification is right for them, and in a large class, a teacher may not be able to adjust each student or personally address everyone's needs or issues -- although hopefully she will attend to anyone endangering themselves.

The key is not to forget one of the central tenets of yoga is ahimsa - nonviolence. Which of course, includes yourself. Here are some ways to keep yourself safe and hopefully, injury-free, in your yoga class:

• Know your teacher. Introduce yourself, find out her/his name. Ask where she trained, and what her yoga interests are. Don't be shy. This information is important and will help you find out if she is knowledgeable about the body and how it works. Beware of teachers who have only one or two weekend workshops for training. Look for a teacher who has at least a 200 hour RYT qualification (although that is no guarantee, it usually means a more in-depth training program).

• Find out what type of yoga is being taught in the class. If the schedule just says "yoga", find out what that means. Is it hatha? yin yoga? ashtanga? jivamukti? If you ask and don't understand the answer, ask for clarification or look it up online. If you ask, and the answer is "just yoga", then refer to the above-referenced point ... you probably need to find a different class.

• Ask about the level of the class. Is it being taught for beginners? intermediate? advanced? Are the students assumed to have a certain skill level? Does that correlate with your skill level? Let the teacher know your previous experience with yoga.

• Be aware of your body. Do you have any pre-existing injuries? Have they healed completely? Let your teacher know before class starts. While you are practicing, if you feel any pain, back off the pose immediately. Become aware of the difference between pain and sensation. You will feel sensation in your body as you stretch and move, but it shouldn't hurt.

• Become aware of contra-indications and risks for poses. Certain poses carry more risks than others, particularly inversions. As you become more involved in your practice, take the time to educate yourself regarding the poses that you are practicing. Make sure that there are no reasons why you shouldn't be doing any of those poses and then practice with care.
  

• Remember: It's just yoga. There's no rush to get into a certain pose and it's not a competition. Enjoy the practice and let the benefits envelope you rather than becoming stymied by a possible injury.
  

Namaste!Follow @catherinederrow