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NIFS Healthy Living Blog

Get a Handle on Fitness with TRX at NIFS

GettyImages-501890636Have you tried TRX class at NIFS? For starters, you may be asking yourself, “What is a trx?” TRX is a body-weight suspension training system designed to give you a total-body workout, while playing to your skill set and allowing for nearly limitless body-weight–oriented exercise. TRX can provide a fitness beginner with an opportunity to learn movement patterns properly as well as challenge the most seasoned veterans in the gym with more advanced progressions.

The TRX concept is fairly simple: it’s basically two handles and straps that attach at an anchor point. Some exercises require various strap heights, but really, you can do most basic movement patterns (squat, row, and press) with one of three lengths. Intensity of exercise is determined by angles of your body as opposed to the anchor point, stability and balances, and progressions. The TRX was designed in the mid ’90s by Randy Hetrick, a former Navy Seal, as a way to develop total-body strength through body-weight–resisted exercise.

Getting Started

The first thing you notice when you see a TRX on the fitness center floor is that there are not many instructions on how to use it, although there are actually quite a few. A great way to become acclimated to some of the exercises is to take a TRX class, which is complimentary with your membership. A typical class consists of a warm-up or acclimation to TRX. We spend time every session practicing strap adjustment and proper form. Then we get down to business. Every exercise has a progression and a regression to ensure you are getting a workout appropriate to your abilities.

It is not uncommon to see a college student working out side-by-side with a grandmother. Although the variation changes slightly, the overall goal is to work to get better each and every time we train. At the end of each session there is time to stretch. Stretches are many people’s favorite, not only because you know you are finished, but also because it really feels good and works.

Exercises You Can Do on Your Own

TRX-3As you await your next TRX class opportunity, here are some exercises that you can add to your own workout in the meantime.

  1. TRX Row: With two handles set to the short length (one tick mark), start with arms long and body in a plank position, being mindful that you do not let your hips sag. While under control, pull yourself up to your hands. Lower back down under control. PRO TIP: You can pull with your hands parallel to the floor to engage the lats more, whereas pulling with your hands horizontal to the floor works the rear deltoids and trapezius. (See video here.)
  2. TRX Superman: With two handles set to the longest length, start facing away from the TRX. Your arms will start out by being fully straightened. By simply leaning forward and moving your hands toward the ceiling, the core control will be emphasized. PRO TIP: Being under control is always key, but you also what to start from a position in which the exercise is doable. Try moving your feet farther away from the TRX to make this exercise harder, or closer to the anchor point to decrease the difficulty. (See video here.)
  3. TRX Assisted Pull-ups: Start with two handles set to the shortest position (if you need assistance with adjustments, please see staff at the track desk) and body positioned directly below the anchor point and sitting in a cross-legged position. Use the TRX handles to slowly pull your body upward, not unlike a real pull-up motion. The assistance comes from the lower body and the resistance and difficulty can be determined by tempo and number of repetitions. (See video here.)

Try This Workout

5 Minutes AMRAP (as many reps as possible)

  • 12 TRX Rows
  • 12 TRX Superman Extensions
  • 6 TRX Assisted Pull-ups
  • Repeat

TRX at NIFS

Although class space is limited to eight individuals, there are no sign-ups. Just show up and enjoy a great, challenging workout. If you are having reservations about joining the class, but still want to try TRX, one of our certified fitness professionals can prescribe exercises. Classes meet Monday at 6am, Thursday at 5:30pm, and Friday at 6 and 11am. Check out the NIFS Group Fitness page to see up-to-date times and days for your favorite classes. Get a handle on fitness with TRX today!

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This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the other NIFS bloggers, click here.

Topics: NIFS fitness center Thomas' Corner group fitness TRX body weight total-body workouts

Five Reasons to Try the Turkish Get-up Movement

You might have seen people in the gym lying on the ground and standing up with a weight. Don’t let them fool you; this is not as easy as it looks. This is a movement that has been around since the strongman days, and there is a reason it hasn’t left. The Turkish get-up (TGU) is a total-body workout that everyone should try. Here are five reasons I think you should try it.

 

  • Stability. The TGU promotes shoulder stability along with core stability. If you cannot maintain either, you will not be successful when increasing weight. Before you even add weight to the TGU, you should be able to do the exercise while balancing your shoe (or something similar) on your fist when completing the get-up without it falling off. Once you can be stable enough to balance the shoe throughout, keeping your arm straight, you are stable enough to add weight.
  • Hits every movement plane. During your workouts, your goal should always be to train in every plane. When doing the TGU, you can hit every plane. You are in frontal, sagittal, and transverse—there aren’t many moves that enable you to hit all three at once.
  • Works your core. The TGU effectively trains the core in more than one area. Your entire trunk has to fire in order to maintain stability throughout the movement.
  • Cardio. Once you start to lift a heavier kettlebell, the TGU can become taxing on your cardiovascular system. Even though you are making small, controlled movements, your heart rate increases.
  • Everything is working! The TGU is a total-body movement. You work your shoulders, legs, and core—strength and mobility/flexibility. If you are short on time and can get in only a few strength exercises, this is one you should do.

Don’t knock the TGU until you try it. This is a challenging and effective exercise that everyone should add to their routines. If you need any help on form, stop by the track desk and have a NIFS HFS help you out!

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This blog was written by Kaci Lierman, NSCA-CPT, CFSC, NASM-CES,CAFS, personal trainer. To learn more about the NIFS bloggers, click here.

Topics: cardio core exercises total-body workouts movement stability

5 Reasons to Add Carries to Your Workouts

IMG_4805.jpegWe have all seen people in the gym just walking around carrying weights such as kettlebells, dumbbells, and maybe even sandbags. It may look easy since they are just walking, but carries are a complex exercise that, when you give it a try, you will realize are actually pretty challenging. Don’t knock them until you’ve tried them!

Ways to Carry Weight

There are several different carries:

  • Farmer’s carry: Two heavy kettlebells or dumbbells, one held in each hand.
  • Suitcase carry: One heavy kettlebell or dumbbell, held just on one side.
  • Racked carry: Two kettlebells or dumbbells, held in the clean position in each hand.
  • Waiter walk: One kettlebell or dumbbell held overhead.
  • Bottoms-up carry: Kettlebell held upside down. The bigger part of the bell is in the air.
  • Rack and suitcase: One kettlebell is held in the racked position while the other is in the suitcase position.
  • Rack and waiter: One kettlebell is in the racked position, while the other is in the waiter position.

Reasons to Add Them to Your Workouts

Carries are total-body exercises that have many benefits. Here are five reasons you should add them to your workout.

  • Work capacity—do total-body work. If you want to work on building overall strength, adding farmer’s carries or any type of carry to your routine will be beneficial. It’s a total-body exercise that should not be left out. They are taxing and will help increase your heart rate.
  • Improve grip strength. Carrying weight is one of the best exercises to improve your grip strength. Farmer’s carry really works in the development of your grip and the strength of your forearm. If you want to step it up and really challenge your grip, try kettlebell bottoms-up carries.
  • Help with your posture. Doing carry exercises forces you stand upright. If you round your shoulders and have a forward head position during the carry, you will not be able to hold the weight. The carry forces you into good posture and helps build posterior strength (for example, the backside).
  • Build a stronger core. No matter which type of carry you choose to do, your core is firing and working. If you choose to do a carry on one side like the suitcase carry or single-arm racked walk, you will really feel your oblique muscles working.
  • Shoulder health: Farmer’s carries help build shoulder stability. Gripping the weight turns on the rotator cuff and shuts off the deltoid, allowing the shoulder to get into the right position.

Carries are one of the most functional and effective exercises. You should add them to your program if you are not already doing them and see the many benefits in a short time!

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This blog was written by Kaci Lierman, Health Fitness Instructor. To read more about the NIFS bloggers, click here.

Topics: workouts core grip strength posture carries total-body workouts weights

Stand-up Paddleboarding: a Watersport for Fitness

ThinkstockPhotos-175923466.jpgThis is a great time of year to get out and do some fitness activities that you do not get to do year round, living in an Indiana climate. As the weather turns, the opportunity for some watersports becomes more realistic. While there are many different things you can do for exercise on the water like kayaking, canoeing, and swimming, my all-time favorite outdoor activity is paddleboarding. The benefits of stand-up paddleboarding (SUP) are vast, and this activity has gained some serious traction over the past 5 years.

Benefits of SUP

  • Great total-body workout: I remember the first time I saw someone paddleboarding. I thought, “Well that looks nice, relaxing, easy, and not intense!” It wasn’t too long afterward that I realized it was the opposite of that! It is relaxing; however, it is also work, depending on your total time, distance covered, and pace. SUP works your entire body from your toes gripping the board, your legs and core keeping you balanced, your arms and back from paddling, all the way to the tips of your fingers as they grip the paddle.
  • Improves balance: SUP requires core stability and leg strength to keep you balanced on the board and able to stand. Balance is one thing that you will notice you need immediately; otherwise you will be in the water in a matter of seconds. While I wouldn’t say that it’s particularly hard to balance on a paddleboard, you do need to keep your center of gravity low and your body needs to be positioned in the right spot on the board.
  • Low impact: If you are looking for a great alternative to give the joints a rest from running or other high-impact training, SUP may be just the thing to try. This is definitely a low-impact activity with many of the same benefits as others like swimming and biking.
  • Improves overall strength: After spending a few hours out on the lake on a paddleboard, you might feel pretty good. But the typical muscle soreness that you feel after a workout becomes very real the next morning. When paddleboarding, you are using a lot of the smaller muscles that you don’t typically use, causing them to be sore the next few days. Some of these things include sore toes or feet from gripping the board, sore glutes because you are in the bent-knee position for quite some time, and sore muscles in the shoulder and back from paddling (not a frequent motion).
  • Cardio workout: SUP can be a cardio workout depending on the intensity of your time out on the water. You can make SUP pretty fun by incorporating some races into your plan, which will get your heart rate up.
  • Reduces stress: There is something peaceful about being out on the water, and I am not really a big nature person. Being on the water and looking at the sights around you helps you relax and reduce stress. And for those who really want to take this to the next level, you can try paddleboard yoga at Eagle Creek!
  • Great social activity: If you can get a group of people together to go out on an afternoon trip, it makes paddleboarding all the more fun. Find a small island or shoreline you can paddle to and spend some time swimming and just relaxing in the sun.

Where to Try SUP in Indianapolis and Elsewhere

If you haven’t had the opportunity to give SUP a try, I would encourage you to find some time to do so. You can rent paddleboards at Eagle Creek, or if you are on vacation near some water, look up a few places. SUP is and activity that you can try once to get the hang of it, and then go out again and really enjoy it!

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This blog was written by Amanda Bireline, Fitness Center Manger. To read more about the NIFS bloggers, click here.

Topics: fitness cardio balance strength total-body workouts paddleboarding watersport low-impact