Don’t get me wrong, cardio is important. A simple walk each day will improve your health more than seems reasonable with such little effort. But for maximizing your health, preventing injury and slowing the age related sarcopenia (muscle loss) that happens to us after we turn 30, there is no way around resistance training. It is estimated that we loose .5% to 1% of our muscle mass each year after 40. Since muscle burns more calories than fat, the loss ends up with fat gain even if your diet stays the same.
So what’s the best way to gain muscle mass? I am a big believer in training that uses the whole body and focuses on function. Your regime should make everyday tasks easier and safer. If you have good biceps but strain your lower back lifting groceries, what’s the point? I like things that are simple, portable and excuse resistant. Enter the TRX training system. This simple looking set of suspension straps can hang over a door or be affixed to any overhead sturdy object can deliver an impressive workout.
The TRX system I have been using for the past 7 months is the Force model that comes with an app detailing an intense training program you follow for a 12 week full body conditioning program. The app is easy to use, includes built in timers for each exercise, has detailed videos to show you how to perform the movements and allows users to check off a box after the workout is done to keep track of your progress. The TRX straps are well made, sturdy and easy to use. Each exercise works the whole body against it’s own weight. You can vary the intensity of moves by where you position your body thus making it approachable for beginners and seasoned athletes alike. As a certified fitness coach, I was skeptical a set of straps could push me hard enough. The fact that our deployed Navy Seals use this equipment to maintain mission readiness during deployment should have been my first clue I was in for it. The first two weeks were a world of pain, I must admit. Getting through the a$% kicking of those early days was, by far, the toughest part. After that, the muscle toning and gains were amazing.
I have a scale that can monitor muscle mass that I use with my clients. In the first 8 weeks, I gained 5% muscle mass, toned everything and found pulling my compound bow, lifting 40 lb. pellet bags for the stove and life in general, easier. At $199 to $274, the initial investment is on the higher end but, IMHO, completely worth the transformative power. They often run sales that are worth waiting for. Clicking here will take you to the TRX site so you can learn more: TRX system
The Rip system they have developed is on my ‘to-try’ list so when I have a chance to experience that, I will post an update. Securing the TRX to an overhead anchor point allows for maximum use of the equipment as some exercises, like ‘the hinge’ require you to be able to move directly under the fixation site. Although TRX has some great workouts you can buy from them, this system has devoted followers on youtube that have recorded routines suitable for all levels of fitness.
For those who have a smartphone/tablet and just a few mins.- check out Sworkit. This free app for iphone and android allows users with any amount of time (5 mins. to unlimited) to customize a workout and target specific muscle zones. I use this while traveling or if I have a few mins. at either end of a work break to get my heart rate up. The workout options even include yoga so- something for everyone:
Sworkit app
Lastly, in the no excuses, yes-you-do-have-time-to-take-care-of-yourself vein- surf over to the 30 day squat challenge.
Form here is key to injury prevention. Ensure your toes are pointed straight ahead, have a counter top or solid object nearby you can hold for support if needed and feel the burn. A great activity to do while brushing your teeth. True, this focuses solely on lower body strength but sometimes you just have to get started somewhere.
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