In addition to high-intensity training (HIT), another three-letter trend has hit the fitness scene: TRX training. What is hidden behind this traction system allowing you to train with the weight of your own body? And how can you use it for your own fitness?
Definition: What does TRX mean?
The term TRX Training has become an integral part of the vocabulary of fitness enthusiasts. But what does that actually mean?
TRX stands for “Total (Body) Resistance eXercise” and refers on the one hand to the training device (a suspension system) itself and on the other hand to a sub-area of functional training.
Benefits of the TRX training method.
What makes the invention of TRX so ingenious? The suspension trainer solves several problems of people who have little space, little time or both:
The suspension trainer weighs only a few grams and some of them even come in a compact carrying bag. It can be taken anywhere. The TRX can be attached to trees or other fixed anchor points using a sling or fixed in the door using an additional anchor, or be used for training at high Intensity: This compresses a workout to 4-20 minutes and solves the problem of time.
From a training science perspective, TRX even solves another typical problem in bodyweight training. Indeed, in the context of bodyweight training, pull-ups are practically only exercised vertically, in the form of a pull-up. However, it is often problematic to find a suitable ridge or pull-up bar. Also, beginners are often not yet able to perform a full chin-up. This is where the TRX comes in: Thanks to its free placement in the room, it is also possible to use the horizontal pulling direction, which is lighter on the one hand and also addresses other major back muscle groups.
The TRX also facilitates other exercises, because the weight of the body is reduced by gripping the sling of the TRX. A good example is the bend in the knees on one leg (“Pistol Squat”). If the strength is not yet sufficient for this, the suspension system can help.
Another important factor is the term: “Suspension Trainer”.
It forces us to stabilize the weight of our own body in the traction system above the ground – the exercises become more unstable. On the one hand, it helps advanced athletes to make already established TRX exercises more difficult, on the other hand, it also helps beginners to train their balance and body tension right from the start.
The “Total Body Resistance Exercise” suspension system is truly multi-faceted! Functional training offers core exercises, arm and leg strengthening, and isolation exercises for flexors and extensors.
Other Benefits and Advantages:
- The TRX training allows effective work of the whole body; it improves the work of your cardiovascular system and releases muscle tension.
- The exercises allow three-dimensional movement, which is impossible to achieve with any other fitness equipment.
- Each workout engages the core of the body, meaning the abdomen, abs, back, chest and pelvis. The core helps your body maintain stability and stay flexible.
- A strong and stable core is essential if you want to avoid injury.
Whatever activity we do on a daily basis will always have an impact on our core or “active core”, whether it’s vacuuming, washing your car, playing basketball, doing sport for fun (golf, tennis, etc.) or to prepare for a real competition.
Where does TRX come from?
The TRX was originally invented by the US military in need of a versatile full body training system that would work even in extreme conditions and limited space.
TRX is a suspension training device that uses body weight to improve strength, flexibility, balance and mobility. With the precision and core control that Pilates emphasizes, each workout works your entire body while maintaining alignment with correct form through core engagement. Ideally suited for all fitness levels and especially athletes.