Battle ropes are a very versatile fitness tool that can maximize your training efficiency. These ropes are something that many people are not taking advantage of today, but a short training session a few days per week can provide you with a variety of health benefits.
In fact, you would have to do several different types of exercise to achieve the benefits that you get with a single battle rope session. This superior form of training is easy to learn, and just about anyone can do it because it is designed to allow you to build upon your fitness level.
Get cardiovascular and resistance exercise simultaneously
Cardiovascular exercise works to burn fat, and resistance exercise helps to build and tone your muscles. You will quickly reach your target heart rate and feel that burning feeling in your muscles that indicates that they are being worked. Essentially, you are getting the benefits of running and weight lifting at the same time.
Save time with shorter workouts
There is no reason to spend hours at the gym to reach your highest level of fitness. On average, a 15 to 20 minute battle rope session is plenty to provide you with optimal cardiovascular and muscle-building benefits. When you first start out, it is best to start with sessions of 5 to 10 minutes and work your way up. This is a very challenging workout, and it is important to build up your time gradually.
Work all of your muscle groups
Very few fitness routines allow you to work all of your muscle groups at the same time. Most strength training routines operate on the premise that you have lower body days, core days and upper body days. When you use battle ropes, you are forced to engage all of your muscle groups. You use your core to stabilize your body, your legs and glutes to set your stance and your arms, back and shoulders to operate the ropes.
A low-impact workout
Many people have health conditions that prevent them from safely performing high-impact workouts like running and climbing. Battle ropes are very challenging, but they are low impact. This workout does not put excessive stress on your joints, but still allows you to maximize your oxygen deficit, heart rate and compound/functional training.
Maximum caloric burn
Whether you are trying to lose weight or you simply want to maintain your weight, you need to burn calories. On average, women burn 45 calories in four and a half minutes using battle ropes. In five minutes and 45 seconds, men burn an average of 82 calories with this method.
You can use battle ropes at a gym, or buy your own set because they are relatively inexpensive. There is a variety of different lengths and diameters, so it is easy to find a set that fits within your current fitness level.
Start with a light rope and build up as you get stronger. On average, men will start with a 15 pound rope and women will start with a 10 pound rope to begin reaping the benefits.
-The Alternative Daily
Sources:
http://muscleropes.com/top-10-reasons-to-use-battle-ropes
http://uniquetraininggroup.com/4-battle-rope-benefits
http://livehealthy.chron.com/calories-burned-using-battle-ropes-6001.html
http://greatist.com/move/effective-battle-rope-exercises
