The 30-second article
• Suspension training , often referred to by the brand name of TRX , evolved from training with a system of ropes or webbing that allowed practitioners to use their own bodyweight as the resistance
• For the study , 12 healthy male subjects aged in their early 20 ’ s completed 23 different exercises , undergoing a range of tests prior to , during and after the workout
• Heart rate and systolic blood pressure rose significantly , whereas diastolic blood pressure actually decreased significantly
• Blood lactate increased significantly , as did oxygen consumption and caloric expenditure
• The study authors concluded that the suspension training routine they investigated equalled a moderate intensity workout ( according to ACSM guidelines ) and would be suitable for most adults . two hours post-exercise . Oxygen consumption ( VO 2
) at mid-exercise was approximately 4-fold higher than at rest , caloric expenditure was 5.4 kcals / minute (~ 340kcals per session for the 60-minute exercise session ).
The authors concluded that the suspension training routine they investigated equalled a moderate intensity workout ( according to the American College of Sports Medicine guidelines ) and there was only a ‘ modest ’ decrease in heart rate observed during the 60-second rest period . They further concluded that suspension training is suitable for most adults and is a simple and effective way to instigate cardiovascular adaptations and caloric expenditure .
Pros : This is a good initial investigation assessing the response to a single session of suspension training . The next logical study would be to conduct a longitudinal study ( 16 weeks ) in which participants are assessed initially and at weeks 8 and 16 to determine any improvements in cardiometabolic parameters ( resting heart rate , resting blood pressure and lipid profile ( cholesterol )).
Cons : Although the authors made pre , mid and post-exercise measurements , it would have been beneficial if these measurements were also made just prior to the conclusion of the exercise session . Additionally , the authors claim that suspension training is a combination of unique training movements aimed at improving flexibility , though it is not apparent where this was incorporated into the workout .
Associate Professor Mike Climstein , PhD FASMF FACSM FAAESS is one of Australia ’ s leading Accredited Exercise Physiologists and researchers . mike . climstein @ sydney . edu . au
Joe Walsh , MSc is a sport and exercise scientist . As well as working for Charles Darwin and Bond Universities , he is a director of Fitness Clinic in Five Dock , Sydney . fitnessclinic . com . au
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