Battle ropes are a simple tool that will get you in shape fast and challenge you both physically and mentally. Battle ropes are nothing new, they’ve been used widely across many areas in strength and conditioning for athletes like football players, MMA fighters, and other athletes.
They are becoming more popular in the rest of the fitness world because of it’s effectiveness and ability to create variation in work outs. Battle ropes can provide a high intensity and total body workout that challenges your body in different ways.
Battle ropes are seen as an upper body work, which is what they are because your arms are always doing some sort of work, but the benefits go beyond that. Battle ropes also attach your abs, back, glutes, as well as get your heart racing as if you are running. You can incorporate different movements like jumps, squats, lunges, lateral steps, and more to challenge yourself even more.
Journal of Strength and Conditioning Research reports that a 10-minute bout of rope training resulted in high heart rates and energy expenditure that would increase cardiorespiratory fitness.
This means you don’t have to only run to improve your cardiorespiratory fitness. It also means that for individuals who need to improve their fitness but are unable to run or jog, battle ropes can be an alternative to help improve their fitness.
With that being said, here are a few benefits of battle ropes to back me up on telling you to start using battle ropes.
4 BENEFITS OF BATTLE ROPES
MAXIMIZE CALORIE BURN: The more muscles you use during an exercise, the more calories you burn during that exercise. While performing battle ropes, you are recruiting a bunch of muscles which in turn revs up your metabolism and turns your body into a fat burning machine.
IMPROVE YOUR KŪ MINDSET: Battle Ropes are not easy. Attacking the battle ropes and pushing yourself through a intense workout will test your mental toughness. There will be moments when you’ll want to slack or stop, but that’s when you dig deep and push through that adversity.
WORK ON TIMING AND COORDINATION: Aside from doing the basic battle rope exercises like alternating waves and doubles, when you add jumps, lunges, squats, and even moving in multiple directions can really improve your timing coordination.
IMPROVE CARDIOVASCULAR CAPACITY: Working with battle ropes will rev up your heart rate and start upping your cardiovascular game. It’s very important to keep mindful of your breath while doing the work.
TRY THIS BATTLE ROPE WORKOUT:
15 Seconds of Alternating Waves
30 Seconds Rest
15 Seconds of Doubles
30 Seconds Rest
15 Seconds Rainbows
30 Seconds Rest
Perform 2 more rounds.
