There stands a Tree

Damn those straps looks hot in the woods. Imagine it on a sunny fall day!

I have been a Certified TRX  Suspension Trainer Instructor for a while now, and a fan for significantly longer. I think they are an amazingly clever piece of fitness equipment. You can perform literally hundreds of exercises that engage the whole body in a functional and structural manner. By simply altering your body position in relationship to the anchor point, thus changing the applied loads by recruiting gravity in different ways, people of all fitness levels can be fully challenged with one piece of equipment. This is why I have come to like the TRX Suspension Trainer. 

Last weekend, I fell in love. 

The often advertised ability to take it wherever you go is a very appealing part of its marketing campaign. What looks better than a group of fit people working out overlooking the Golden Gate Bridge, or in the mists of the Muir hills? I certainly knew not. Then earlier this month I took mine out into the woods of Southern Michigan while on a weekend trip. A slice of heaven.

My view while working out

My TRX, the trees, and me. Forget the gym, forget the playground...forget the city! What a brilliant piece of equipment. While I like using it to train people in their buildings, homes, or neighborhood playgrounds, I now I know what I love using it for!

I am a rower, so I am showing off my best exercises here.

Here comes the Sun

Now that the three weeks of Summer in March are a distant memory, it looks like we really are getting a taste of summer. While each shed layer of outerwear should be celebrated, it is important to remember that the sun poses its own challenges to rowers on the water. Intense heat, direct UV exposure, and the total absence of shade results in serious environmental exposure risks. Below are several preventative measures that all rowers should consider. 

Hats

Light colored hats of breathable material with brims that shield the face and keep sun and heat off the top of the head. Hats designed for runners are a good choice.

Sunglasses

Protecting the eyes is very important not just from health point of view but also for visibility purposes.  A rower is sitting low to the water, and reflective glare is often a serious problem, sunglasses will increase the ability of the rower to see obstacles on the water even when facing the light. Ensuring the sunglasses are tight fitting or strapped is a good idea should you flip your boat.

 Apparel

Light colored, moisture wicking, and highly breathable athletic apparel. Well selected fabrics can permit a rower to stay cool even with long sleeves which protect maximum skin surface from UV exposure.

Sunscreen

Perhaps the most important preventative measure. When wearing a hat, often people forget to protect the tops of their ears, their nose, and the nape of the neck. Additionally, the underside of the chin and the back of the thighs can get burnt from sun reflecting off the water at low angles of incidence. Rarely do people expect these areas to be burnt since they are usually in shadow. 

Additionally, if a rower is shirtless or wearing a tank top, extra care should be taken to protect the shoulders and forearms as rowing form often places these body parts at an angle perpendicular to the sun's rays.

Water

Water, water, everywhere, and not a drop to drink. Make sure you have a water bottle in your boat. A long row is seriously dehydrating and you aren't going to reach over and drink from the water you are rowing on. Just because it is a water sport doesn't mean you can't get just as dehydrated as on land.

On the Use of Weight Belts

The weight belt, to use one or not?

If you ask five people , you will get five different reasons why you should or shouldn't be lifting with a weight belt. Sadly, the most common reason is most likely that people see others wearing them around the gym, or because logically they look like they would be a safe idea. This issue is analyzed in depth in a NSCA Hot Topic Series paper by Stuart McGill, 'On the Use of Weight Belts'.

Below are five particularly interesting points to take into consideration.

1. Lifters with no previous injury appear to gain no benefit from lifting belts.
2. Belts appear to change lifting style, depending on the lifter, they can increase or decrease the loads on the lumbar spine.
3. Lifting belts give people the impression they can safely lift more weight.
4. Injuries that occur while using lifting belts tend to be more severe.
5. Belts appear to increase intra-abdominal pressure and blood pressure.

1

When a neutral spine is maintained over the course of the lift, the stiffness added by the belt is minimal. This means that for the belt to exert a maximal effect, the lifting form must actually be poor! An experienced lifter who always uses clean form and an appropriate weight, will likely not be at risk of an injury, and thus will likely not be in need of a weight belt.

2

It is very difficult, if not impossible, to determine with each lifter whether the belt is increasing or reducing the pressure on the lumbar spine. (A laboratory assessment would be needed.) This means that each lifter is gambling with an possible harmful outcome.

3

When using a belt, an inexperienced lifter may be given a false sense of security. As a result, more weight than is safe may be added to the lift. When inappropriate amounts of weight are lifted, often poor form is employed to recruit additional muscles to move the weight.

4

The combination of points 1 through 3 means that a weight belt, when used by an inexperienced lifter, or even when used regularly by an experienced lifter, creates a compounded risk of severe back injury. Poor form and unconditioned core musculature when combined with excessive weight can result in major injuries to the lower back.

5

Weight belts appear to increase intra-abdominal pressure as well as blood pressure. It is often assumed that this increases stability of the core and reduces pressure on the spine. While increased intra-abdominal pressure does increase core stability, a 1986 study by Nachemson and colleagues shows that increased intra-abdominal pressure also increased, not decreased, intra-discal pressure.

The spine is protected not by intra-abdominal pressure, but by proper form.

A lifter would be far better served by building up their core musculature during lower body / power lifts by using the Valsalva manoeuver, the natural way of maintaining intra-abdominal pressure by holding their breath through most of the lift.

Note: Lifting belts and the Valsalva manoeuver are contraindicated for people with high blood pressure, heart conditions, and an increased risk of stroke.

So who should be using lifting belts?

In short, experienced lifters who are well trained in heavy lifts can gain benefits from lifting belts, but even they should only use them when performing lifts at or above 90% 1RM levels. This means when they are performing maximum lift training or during competitions. The vast majority of lifters in a gym setting would be far better off always focusing on proper form and appropriate loads. Through reasonable overload and careful progression, the large lifts will build many of the major muscles of the body, and keep the back safe and strong.

Reference

On the Use of Weight Belts. McGill, Stuart. National Strength and Conditioning Association 'Hot Topic Series'. March 2005, rev. September 05, 2005.