Are you still trying to get in shape for the summer? Have you tried everything, but nothing worked?
Here is a program that can help you achieve your goals.
Total Resistance Cross-Training (TRX) is a bodyweight suspension training class, which is offered every day at Club Fit in Jefferson Valley.
The class is designed to build strength, balance, flexibility and core stability. People of all levels can take the class because each exercise can be modified to accommodate every need.
TRX offers a wide range of exercises. Each exercise allows the entire body to be engaged, while isolating one section. The challenge is that those training are moving their own body weight.
Personal Trainers John Herrick and Nick Mastri demonstrated the proper way to execute five exercises and explained what body part gets targeted:
- Standing Row (works out the upper back)
It's important to keep your entire body engaged, as with all the exercises, by angling your body to make it more difficult. Pull up, pinch your shoulder blades, let it out slowly while keeping your core engaged.
- Standing Push-up (works out chest, triceps)
Stand up on your toes, lower your body down and press off just like in a push up. With a modification, by moving your feet back to make it more difficult.
- Balance Lunge/One-Legged Squat (works out the quad or upper thighs, hips, and glutes or the butt)
Bring one leg behind and then bring it up with a knee. It incorporates a lunge along with a one-legged lunge
- Push-up Knee-up (works out your core stability, hip flexors, chest, triceps, and shoulder stability)
Bring both knees up to the chest, then do a push up.
- Atomic sit-up (works out the intercostals or obliques, and rectus abdominis or your abs
Bring knees to one elbow side, then straighten them out. Repeat to the other side.
"With consistency and hard work, you will see results," Nick said.
Both Nick and John recommend you do cardio every day for at least half an hour, and do strength training three times a week, whether you are a male or female.
TRX is similar to weight training, but the trainers can assure women that they won't bulk up because there is simply not enough testosterone present.
In fact, those who want to lose weight should do strength training regularly because it burns three to four times more calories than cardio. The high repetition involved in TRX also brings more fat burning, Nick said.
John stressed the importance of staying hydrated and said that people should be patient because results come over time.
"Start working out now this summer, to prepare for next summer," he said.
John said everybody could take TRX classes.
"It can be modified for everyone," he said. "This is a way to get you exercising."
People with spinal structure issues and high blood pressure, who need to be in an upright position, can also take the class because some TRX movements are performed while standing. In addition to that, the class is great for joint stability.
TRX is a very popular class and it fills up every time. It is offered multiple times throughout the day and is limited to six participants at a time.
"Our members come back over and over again because of the pure efficiency of this workout," John said. "In a half our you are going to get every muscle group. You are in and out and you can be done with your day in a half hour. You don't have to come into the gym for two hours. In a half hour we'll get you out very quickly."
About the trainers:
John Herrick is A.C.E. Certified Personal Trainer, Project Adventure Certified, Substance Abuse Certified, CPR/AED Certified, TRX Certified, and has a bachelor's degree in physical education. John believes in making fitness a way of life and not a chore. He said he can help people find a way to achieve their goals.
John can be reached at (914) 245-4040 ext. 1256
Nick Mastri is A.C.E. Certified Personal Trainer, CPR/AED Certified, TRX Certified and has an associate's degree in business. He has been involved in sports throughout his life, and said fitness and personal training are his passion and will always be a big part of his life.
Nick can be reached at (914) 245-4040 ext. 1249