LEARNING THE toning ROPES!

THIS TECHNIQUE IS EASY TO LEARN AND IS THE PERFECT CARDIO WORKOUT FOR FITNESS BUFFS

Rope training or battle ropes is among the latest training trends that have caught the eye of the fitness world. Battle ropes or heavy ropes come in all shapes and sizes, typically ranging from the 8 to 15 m range in length. They are anywhere between 2.5 to 5 cm in thickness and weigh between 7.5 and 20 kg. To keep it fixed, you anchor the rope in place, by wrapping it around a pole.

A participant vigorously undulates two long, heavy ropes. Both ropes can be undulated at the same time or you can alternate the undulations. You can add extra movements like squats for more strength and cardio benefits. The ropes can be whipped, slammed, or dragged, but among the most popular are undulating movements that cause the ropes to move in waves.

Battle rope exercises are easy to learn, and just about anyone can do it because it is designed to allow you to build upon your fitness level. On average, a 15 to 20-minute battle rope session can provide optimal cardiovascular and muscle-building benefits.

Essentially, you are getting the benefits of running and weight lifting at the same time. You use your core to stabilise your body, your legs and glutes to set your stance and your arms, back and shoulders to operate the ropes. Many people have underlying health conditions that prevent them from performing high-impact workouts like running and climbing. Battle ropes are very challenging, but are low impact. This workout does not put excessive stress on your joints, but still allows you to maximise your oxygen deficit, heart rate and compound/functional training.

— The writer runs a chain of fitness centres in India and abroad.