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1. Improved Cardiovascular Capacity
The high intensity, high-speed movements will crank up your cardiovascular capacity very quickly.
2. Maximum Caloric Burn
When small muscles have to do big work it drives up caloric expenditure fast.
With the forearms, biceps, triceps and shoulders moving at a high speed under tension, you will burn a lot of calories in a short period of time.
3. Improved Body Composition Changes
Ropes will help you burn fat and build muscle at the same time.
Add in the EPOC (Excessive Post Oxygen Consumption), aka “after burn” you get from this versatile tool, and you will be burning more calories even after your workout is over.
4. Improved Timing And Coordination
Rope training is guaranteed to improve timing and coordination, which can help you in your sport and in daily life.
Add jumps, shuffles, kneeling and moving backwards and forwards into your rope training, and it becomes a full-body functional workout.
5. Improved Mental Toughness
When it comes to making gains and getting results, never underestimate the importance of mental toughness.
An intense workout using battle ropes will test your mental willpower without running your body into the ground.
Maria during a HIIT session post battle ropes. Image taken from @marias_fit_life on Instagram.
My tips for using battle ropes
- Keep your core tight the entire time.
- Move through the shoulders and relax your arms.
- Use short, quick movements.
- Aim for quality over quantity.
- Don’t forget to breathe!