5 Benefits Of Using Battle Ropes

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Don’t be surprised to hear that a set of ropes can get you into shape in no time. In fact, a set of ropes will help improve your fitness in every possible way: starting from strengthening the core to burning more calories efficiently. When it comes to cardio, you can think of battle ropes similar to sprinting for the upper body. The concept of battle ropes for fitness is a brainchild of John Brookfield – who is known for his feat of ripping 60 decks of cards in half within sixty seconds. He is the one who popularized rope training among the masses. He learned that by maneuvering the ropes in a variety of ways, such as circular and linear motions, it would create a peak heart rate in athletes. Today, battle ropes are effectively used to develop power and strength in athletes through high-intensity interval training sessions. It also helps create aerobic and anaerobic endurance.

There are numerous benefits of battle ropes. Here are 5 of the most effective benefits of battle ropes.

1. Improving your cardiovascular capacity – The high-speed and high-intensity movements created by battle ropes will improve one’s cardiovascular capacity very quickly.
2. Efficient calorie burning capacity – When small muscles in your body have to perform big work, it accelerates the burning of calories. When your forearms, triceps, biceps, and shoulder muscles move at a high-speed, your body will begin to burn more calories in a short period.
3. Improving the body composition changes – This is another important benefit of battle ropes. Ropes burn fat and build muscle at the same time. When you add the “after burn” aka EPOC aka Excessive Post Oxygen Consumption, you burn much more calories after the exercise is over.
4. Improving coordination and timing – Battle rope training is ideal to improve coordination and timing, which is essential in sports as well as your daily life. Rope training is a full-body workout since it involves shuffles, jumps, and moving backward/forward.
5. Improving mental toughness – Another one of the benefits of battle ropes include improving your mental toughness. It is one of the most important aspects of succeeding in any physical exercises. An intense workout with the battle ropes will test your mental power without breaking down your body.

Here are important tips for using battle ropes:

• Keep the core tight during the entire workout.
• Aim for quality and not quantity.
• Breathe properly while working out.
• Use short and quick movements.
• Move through your shoulders while relaxing your arms.

How long should you work the battle ropes?

Work periods shorter than 30-seconds are more effective. Working for more than 30-seconds may lead to form breakdown. For example, 20-30 seconds of maximum effort with intensity is better compared to 60-seconds with improper form. The intensity should be high while the work and rest times should be low.

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