By using this site, you agree to the Privacy Policy and Terms of Use.
Accept
Health Works CollectiveHealth Works Collective
  • Health
    • Mental Health
    Health
    Healthcare organizations are operating on slimmer profit margins than ever. One report in August showed that they are even lower than the beginning of the…
    Show More
    Top News
    physical health
    5 Ways Playing Games Can Improve Neural and Physical Health
    September 9, 2022
    Reasons For Hair Loss and Its Treatment
    Reasons For Hair Loss and Its Treatment
    February 16, 2022
    healthcare organization
    5 Actionable Strategies For Healthcare Organizations
    August 15, 2022
    Latest News
    Getting Back in the Game: Sports Injuries Rehabilitation Tips
    May 31, 2023
    4 Signs It’s Time to See a Therapist
    May 24, 2023
    11 Ways To Modernize Your Private Practice
    May 17, 2023
    How to Recognize the Signs of Hormonal Imbalance in Men
    May 29, 2023
  • Policy and Law
    • Global Healthcare
    • Medical Ethics
    Policy and Law
    Get the latest updates about Insurance policies and Laws in the Healthcare industry for different geographical locations.
    Show More
    Top News
    4 Career Options in Healthcare Industry that Combine Big Data & Healthcare
    February 5, 2021
    Paul O’Neill on Protecting Our Healthcare Workforce: #NPSFLLI7
    September 29, 2014
    Antibiotics
    What To Know About The Dangers Of Overusing Antibiotics
    January 30, 2020
    Latest News
    MRI Sedation Options: What You Should Know Before Screening
    May 17, 2023
    What is the Process of Creating Medicine from Nature?
    May 2, 2023
    Choosing the Right Treatment Option for Varicose Veins
    May 2, 2023
    What Are Wrong-Site Surgeries and How Do They Occur?
    April 27, 2023
  • Medical Innovations
  • News
  • Wellness
  • Tech
Search
© 2023 HealthWorks Collective. All Rights Reserved.
Reading: A Look at Suspension Training Systems
Share
Sign In
Notification Show More
Aa
Health Works CollectiveHealth Works Collective
Aa
Search
Have an existing account? Sign In
Follow US
  • About
  • Contact
  • Privacy
© 2023 HealthWorks Collective. All Rights Reserved.
Health Works Collective > Wellness > A Look at Suspension Training Systems
Wellness

A Look at Suspension Training Systems

Ron Mattox
Last updated: 2013/09/14 at 8:11 AM
Ron Mattox
Share
6 Min Read
SHARE

suspension exercise for seniors

One of the hottest trends in the fitness industry is Suspension Training Systems, and it makes so much sense. Those of us over 50 can get into the act as well. The idea is that you hang from your hands or feet in several different directions and then contract your muscles against gravity. Simple, easy to set up and transport – plus, you control how much effort you have to exert.

suspension exercise for seniors

One of the hottest trends in the fitness industry is Suspension Training Systems, and it makes so much sense. Those of us over 50 can get into the act as well. The idea is that you hang from your hands or feet in several different directions and then contract your muscles against gravity. Simple, easy to set up and transport – plus, you control how much effort you have to exert.

More Read

health risks of dirty mattress

Clean Your Mattress Properly to Avoid Common Health Issues

Understanding the Relationship Between Trauma and Chronic Pain
The Best Natural Sleep Remedies & Aids
The Best Natural Ways to Boost Your Body Energy & Focus
Obese? 5 Reasons You Should Lose Weight (Some Are Surprising!)

There are several brands on the market including TRX, Rip Trainer, Jungle Gym and even some similar products marketed by fitness equipment companies and fitness celebrities. They are all based on the principle of a nylon strap and some rubber-padded handles. For the purposes of what I am writing, I will refer to TRX.

As far as I can tell, it appears that TRX was first and according to their website, it was originally developed for the deployed armed forces personnel to take fitness with them wherever they found themselves. The original system was a single strap that had an anchor which could be attached to a pole, tree or other stationary object.

So, once you see the straps and understand you hold onto them, pull-ups and pushups seem to come to mind as the logical exercises. But, with a little creativity, shoulders, legs, biceps and triceps are also targeted muscle groups.

There are six body positions relative to the straps:

  • Standing while facing toward the anchor
  • Standing while facing away from the anchor
  • Standing sideways to the anchor
  • Lying face-down with feet in the straps
  • Lying face-up with feet in the straps
  • Lying in a side-plank with feet in the straps

From these six positions, you can target virtually every muscle group in your body from shoulders to biceps, back, chest, triceps and legs. And, there are multiple exercises for each muscle group which vary in intensity based on your strength, ability, flexibility, etc. There may be some things you want to repeat in every workout and some others that you strive to become capable of doing. These basic moves are great to help lose weight and gain muscle.

Controlling how much effort is done simply by controlling the angle of your body – the steeper the angle, the harder the exercise. So, if you are performing a suspended pushup, being parallel to the floor would be much more difficult than being at 45 degrees to the floor!

The biggest benefit of all however, is the core. Exercises done properly with a suspension trainer are truly the best core workout I have ever had. In order to perform most exercises, you will find yourself at an angle to the ground of something other than 90 degrees (standing upright). Because of this, you must contract your abs, glutes and legs to keep from “sagging.” So, if you are keeping all the muscles between your shoulders and knees contracted, you are getting a major workout of those muscles while you workout.

That being said, this makes suspension training ideal for almost everyone. There are videos all over the internet featuring “extreme” workouts using the suspension system but, I have developed exercises to stimulate and improve balance for a stroke victim as well as some of my senior clients who struggles with balance. So, yes, you can really work hard, using your own body weight against gravity or, work smart while targeting a specific problem. And I’ve just added TRX moves to our online fitness trainer, the 50plusPlusFit  Online Personal Trainer.

Some of my favorite exercises involve merely using your body weight with hands in the grips doing pull-ups (facing the anchor) and suspended pushups (facing the floor). The amount of exertion depends on the placement of your feet so, these exercises are possible for virtually everyone.

The suspension trainer has been widely adopted by fitness clubs as well. Many gyms have the suspension trainers set up for use by trainers and their clients. Some gyms offer group fitness classes in suspension training – very challenging and unique.

The possibilities are as limited as your imagination. So, if you want to augment your workouts with something fresh, new and fairly inexpensive, try a suspension trainer at your local gym or, at home – you’ll be 50plusPlusFit!

For more useful fitness advice for our resident expert, multi-certified personal trainer and 50+/+Fit author, Ron please review our site’s content pages. And if you have a specific question just Ask Ron The Trainer.

TAGGED: exercise, fitness, suspension training

Sign Up For Daily Newsletter

Be keep up! Get the latest breaking news delivered straight to your inbox.
By signing up, you agree to our Terms of Use and acknowledge the data practices in our Privacy Policy. You may unsubscribe at any time.
Ron Mattox September 14, 2013
Share this Article
Facebook Twitter Copy Link Print
Share
Previous Article food education Bring Food Education Back!
Next Article Body Odor and Skin Bacteria

Stay Connected

1.5k Followers Like
4.5k Followers Follow
2.8k Followers Pin
136k Subscribers Subscribe

Latest News

11 ways nurses can care for patients during mental health crises
11 ways nurses can care for patients during mental health crises
Mental Health June 6, 2023
test
Essential Steps for Starting Your Journey as a Fitness Instructor
Fitness June 5, 2023
mimosa pudica
Health Benefits of Mimosa Pudica: The Marvel of Nature
News June 2, 2023
medical bills
Who is Responsible for Paying the Medical Bills After an Injury?
News June 1, 2023

You Might also Like

test
Fitness

Essential Steps for Starting Your Journey as a Fitness Instructor

June 5, 2023
don't sleep with contact lenses
Wellness

Why You Should Never Sleep While Wearing Your Contacts

April 4, 2023
orthotics
Wellness

Find the Perfect Orthotic Device to Make Foot Pain Manageable

April 4, 2023
sleep apnea
News

Viktoriya Dombrovska Shares Insights on Sleep Apnea

April 3, 2023
//

We influence million of users and is the most authentic source of information on healthcare business and technology news.

Quick Links

  • About
  • Contact
  • Privacy
Subscribe

Subscribe to our newsletter to get our newest articles instantly!

Follow US

© 2008-2023 HealthWorks Collective. All Rights Reserved.

Welcome Back!

Sign in to your account

Lost your password?