18 Aug The top 5 benefits of using battling ropes
Battling ropes have become an extremely popular training method nowadays. I see them in pretty much every gym and often outdoors too. They are certainly not new – in the past they were mainly used by martial arts centres, football players and other athletes. Today battling ropes are an important tool to help people improve their overall speed, endurance, power and strength.
So here are my top 5 benefits of battle rope training.
1. You use the whole body
People often think battling ropes are just for your upper body but they can also use muscles in your legs, core, back, butt and even help your grip strength. By incorporating moves such as squats, lunges and planks you will feel the work from head to heels.
2. Low impact on the joints
Although battling ropes are considered more of a strength training tool, it is regarded as low impact on the joints when done correctly. This is ideal for those people who have ankle or knee issues or can’t jump around like they used to.
3. You still get a cardio kick
No need to use a cardio machine, skip, run or jump – you can find yourself breathless using battling ropes after only 20 seconds or so.
Battling ropes are one of the most functional pieces of equipment for high-intensity training and hardcore conditioning and because they use so many muscles at the same time, you will torch the calories. Whether you are trying to lose or 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.
4. Lots of different moves
It is impossible to get bored with battling ropes as there are so many different variations you can bring into your training. There are the beginner moves such as slams, waves, circles and snakes but then you can progress to more explosive and compound moves. You can make the moves as easy or as hard as you want. Plus you can also do a lot of cool moves with a partner too.
5. Maximum results in minimum time
I have always said there is no reason to spend hours at the gym to reach your fitness goals – that is an ineffective way to train. On average, a 15 to 20 minute battle rope session is plenty of time to provide you with the perfect level of cardiovascular and muscle-building benefits. It is a very challenging workout so you don’t need to spend a lot of time to feel the burn.