Physiological Markers as a Gauge of Intensity for Suspension Training Exercise

Abstract

Suspension training is a novel form of exercise training popularized by the TRX® Suspension Trainer. These workouts involve a variety of movements that require the subject to maintain balance while performing an assortment of resistance exercises in an interval fashion. PURPOSE: The purpose of this study was to determine physiological responses of a suspension training workout. METHODS: Twelve active (structured exercise training 3+ days/week) male subjects (22.0 ± 0.7 years, 176.7 ± 2.3 cm, 79.4 ± 3.0 kg, 13.6 ± 1.3% body fat) underwent a minimum of two suspension training familiarization workouts prior to testing. On the day of testing subjects had an IV catheter placed in a forearm vein before performing a one hour suspension training workout (23 exercises performed for 30 seconds followed by 60 seconds of rest). Blood samples were collected before, mid-way, and immediately post workout and were analyzed in triplicate for lactate (Lactate Plus, Hawthorne, NY). Heart rate (Polar heart rate monitor) was recorded following each exercise set and subsequent rest period. Session RPE was recorded mid-way and immediately post workout. RESULTS: Lactate levels increased (p<0.01) from rest (0.9 ± 0.1 mmol/L) to 8.0 ± 0.5 mmol/L at the midpoint and 8.1 ± 0.7 mmol/L immediately post exercise. Average heart rate following exercise sets was 74 ± 2% of age predicted max while the average heart over the entire 60 minute session was 69 ± 1%. Average session RPE was 6 ± 0 (1-10 Scale). CONCLUSIONS: These data suggest a TRX® workout using 30 sec work intervals followed by 60 sec rest periods elicited lactate and heart rate responses indicative of moderate intensity exercise in physically active males.