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About Us
- Jenny
- Bend, OR, United States
- I refer to myself as a fitness foodie because I love to work and move my body which is good because I like to eat! I like to travel and find new places to exercise and new foods to try! I really enjoy being outside. I'm an active person and love to run around but I also like to balance that out with some rest and relaxation like stretching, meditative activities, cooking, writing or reading.
9 comments:
"Just because you can doesn't mean you should". Has everyone in the Fitness industry forgotten the SAID Principle? This is a great exercise if your goal is to get better at using the TRX (will not transfer to much else). I can only hope your not calling this a "functional exercise". See the follow:
THE EFFECTS OF TEN WEEKS OF LOWER-BODY UNSTABLE SURFACE TRAINING
ON MARKERS OF ATHLETIC PERFORMANCE.
Journal of Strength & Conditioning Research. 21(2):561-567, May 2007.
CRESSEY, ERIC M.; WEST, CHRIS A.; TIBERIO, DAVID P.; KRAEMER, WILLIAM J.;
MARESH, CARL M.
AND
http://www.sportsinjurybulletin.com/archive/swiss-balls.html
I love both- balance balls and TRX straps- for abs class. I hate situps anymore because they hurt my back, but I find the straps much more effective, and the balance balls take the pressure off my back. Both rock for core workouts, especially if you have back and/or wrist issues. Thanks for Nancee and Julia for useing them in class!
Well, I have to say the TRX straps can be a lot of fun and that it's sometimes alright to do something because it's fun and motivating - not every exercise in a 1 hour workout has to relate to the SAID Principle, usually most of them do, but sometimes as a personal trainer you choose an exercise for keeping exercise adherence or teaching a client something new about their body - like how to align themselves when not in an ideal condition or just how to use a mind/body connection to be conscious of movement. I think the straps are good for those reasons. Because let's face it, coming to the gym is not always fun but people need it and they need it to be fun, interesting, and calorie burning.
The TRX is totally different than the type of training examined in the Cressey study. They looked at training on unstable surfaces. The TRX works the opposite way, training strength, movement and balance by using your own body weight and moving your center of gravity relative to your base of support, so the carry over is actually very good. Using the TRX lets you unload or load movements to maximize mobility and build strength on a good foundation.
The military is using the TRX a lot and their results are a testament to the functional training benefits of suspension training.
Lets remember a couple things when talking about research. We all know how to look things up on the internet, however, a research article needs to contain these two primary statistical points: VALIDITY & RELIABILIITY! Lets also remember, TRX straps are not unstable training tools. They are no more unstable than a cable cross over machine. If you need a definition, look it up. These straps only aid in body weight exercises. They reduce/ add body weight to an exercise giving the user a desired resistance.
I would discuss further, but I think the point is clear by now, be carefull what you read. Everyone can use the internet.
Changing stability using the TRX comes from moving your center of gravity in and outside your base of support. The stability variable in the study some from the movement of the base of support. So both conditions are "stability" training environments based on the accepted definition being the relationship of your center of gravity (COG) to your base of support (BOS). The higher your COG from BOS, less stability. As COG moves outside BOS, less stability as well.
Franko, thanks for your response. You are right on the button with CG. I wasn't trying to get that detailed. I was mainly responding to the previous negative comment posted about the TRX straps. Good job who ever you are?
Let's have a good look at at what SAID means - Specific Adaptation to Imposed Demands - So then apply this to the TRX as it pertains to general human function and the exercises in the exercise library that this thread references.
Single Leg Squat
Side Plank
Back Row
Chest Press
Atomic Pushup
Sprinter's Start
Back Extension
Side Plank with abduction
etc, etc
Every single one of these movements maps exceptionally well to the demands of general function and not one of them falls into the category of unstable surface training studied in the cited article. These movements address single leg strength on a solid surface, the ability of quadriceps to decelerate ground reaction force, frontal plane core stability, body weight based upper body strength and integrated all body strength, postural strength and frontal plane hip stability. The list goes on and on. Almost every one of them is easily defensible under the lens of function or performance.
Not only are these exercises valuable and map to general human function but they can also be integrated as part of many of the principles and strategies that govern functional performance training.
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