Did you know that Heavy Ropes for heavy rope training were named ‘Best New Cardio Tool of 2009′ by Men’s Health magazine? If you’ve ever completed a heavy rope workout, you know why they earned this distinction. If you never have… what are you waiting for?
You probably hear a lot of people talking abour ‘core training’. what they mean is doing workouts that hit the body’s core – the deep muscles of the abs and back – as well as the large muscles of the body like the chest and thighs. Core work is a great way to rapidly amp up your metabolism and burn calories, as well as strength your whole body.
You’ve know doubt heard some core exercises being touted, exercises like kettle bell swings and tire flips. Another great workout tool that has recente emerged (or re-emerged since it was used by the Romans centuries ago) is the heavy rope.
A heavy rope workout is a fantastic way to work out whole body, increasing both your strength and endurance.
The concept is simple. Two lengths of heavy rope, the end of each one held in your hand, the other end attached to something stationary or held by a workout partner. There are many different motions you can use, but it’s best to keep it simple when you’re starting out. Simple means 3 motions:
Alternating wave: this is moving each arm up and down opposite each other to create waves in the rope.
Single wave: You can do this with one rope or two. In this movement, you move your arms up and down together, creating a singel wave in the rope(s).
Around the world: Another one you can do with one rope or two. Keeping your arms together, make a large circular motion with your arms.
With each of these exercises, you want to stand with yuor feet about shoulder width apart, knees slightly bent. What you quickly learn is that it’s impossible to do these motions with your arms alone – you have to engage your whole body. You’ve might not think so, but that 25 foot length of rope gets very heavy, very fast.
If you’re new to working out, you want to start slow. Even if you’re an experienced exerciser, you’re going to find the heavy rope workout is like no other.
Start with doing each motion for 30 seconds, with 1 minute of rest in between. Slowly increase the length of time in 15 second intervals until you’re doing 3 minutes of each movement. In the end, that will be 9 minutes of exercise with 2 minutes of rest.
Might not sound like much, but you’ll be suprised at the intensity of a heavy rope workout, and very pleased with the results! The benfits include increased stength, flexibility and endurance – all from swinging a bit of rope!