Do you currently use Battle Ropes as part of your fitness training regime?
If not, then you’re missing out on an extremely valuable and effective (not to mention fun) method of training that can greatly enhance the effectiveness of your fitness regime and improve your overall strength and conditioning.
Here’s a quick run-down of why we love Battle Ropes so much here at Right Path Fitness and quite simply wouldn’t be without them here in our Shoreditch-based personal training studio:
- Research shows that Battle Ropes are highly effective
Recent research conducted in Canada on Battle Rope training found that three 15-minute bouts a week for four weeks can boost your max press-ups by 24% and max sit-ups by 7% in only four weeks, while a study from the University of Minnesota showed ten minutes of Battle Rope work significantly raises metabolic burn after exercise. Therefore, there’s plenty of research to show that using Battle Ropes in your training increases your strength and leads to greater fat loss – so you can see why we’re encouraging you to use them so much – they’re proven to work – and work well!
- Battle Ropes can help you phase out your bodies strength imbalances
One of the keys to the effectiveness of training with battle ropes is that they force you to work each arm independently, eliminating strength imbalances as they sculpt your muscles. They are a great tool for training each side of your body in isolation so that you can ensure that the weaker side of your body works just as hard, if not harder than the stronger side. This is a key benefit of working with Battle Ropes and it will serve to make you a fitter, more rounded athlete that has more consistent levels of conditioning across your entire body – and let’s face it who doesn’t want that kind of symmetry in their body!
- You can alter the movement making them highly versatile
In order to get the very most out of training with battle ropes, don’t just limit yourself to movement of the ropes in an up-and-down direction! You can try different motions that work different muscles and skills. For example, you can go from side to side, which will place more emphasis on your hips and core, and help to build greater total-body stability. Moving the ropes in circles will improve your shoulder mobility and range of motion, boosting your athleticism and reducing your risk of injury. Switching among different motions in your training sessions will help you sculpt functional real-world strength – this is what makes Battle Ropes a truly flexible and versatile piece of equipment!
- You can use them for an entire workout to add variation to your training programme
Lots of people tend to use battle ropes as just a finisher exercise or as one exercise in a larger circuit. But ropes can also make for a great workout in and of themselves. For example, you can do several different role exercises for a few minutes duration each exercise, or do waves alone for a full 20 minutes to make up your workout. Doing one task for extended periods teaches your mind to focus and helps your body flush lactic acid. It also extends the time your muscles are under tension, helping you build strength as you shed fat.
- They allow you to easily adjust the intensity and specific nature of your training
Battle Ropes allow you to quickly and easily adjust the resistance by altering the amount of slack in the ropes, which determines the load on your muscles when completing the exercise. Moving away from the anchor point decreases exercise intensity, while stepping toward the anchor point increases it. This allows you to adjust the slack in the ropes as you progress through your workout so that on each exercise you’re challenged to complete each set but without the resistance being too much to handle in good form for the required duration. If you’re doing an entire battle rope workout you can constantly mix up the amount of resistance and the time of each ‘set’ working on each rope exercise, by alternating between for example, two minutes closer to the anchor point and one minute farther away. This is another factor that makes battle ropes truly a versatile and highly flexible piece of gym equipment that can really add another dimension to your training regime.
Make sure that you incorporate battle ropes into your workouts on a consistent basis to ensure you’re not missing out! For more information on great exercises to perform with battle ropes and specific workouts to target specific fitness goals that you might have, feel free to contact our team today and we’ll be happy to help and advise.