Best Battle Rope exercises to Burn Calories
Battle Rope exercises are becoming more and more popular in the fitness world thanks to circuit style training and new research about the negative effects of steady state cardio. According to all the recent articles out there,
they are able to burn high amounts of calories and fat while building muscle. It also has the advantage of being very low impact (considering you’re just standing, it is virtually no impact).
But, can we believe the hype?
What Does the Research Say?
Well, unfortunately, there isn’t a lot of research out there at this point about battle ropes, so I took the liberty to do a little test run on my own to see just how effective they can be. I set up a HIIT style workout using the battle ropes, and I kept it short and sweet at just 10 minutes.
I worked at maximum effort for 30 seconds then took 30 seconds of active recovery (I walked during the 30 second recovery period).
Using a heart monitor and my Polar T4 wrist monitor, here is what I found:
Workout Duration (excluding warm up and cool down): 10 Minutes
Total Calories Burned: 149
Max. Heart Rate: 172
I also felt some serious burn in my arms and shoulders, and I could tell my core got a solid workout also.
So, what may this necessarily mean? Is that a good workout? Well, with regard to calories, that is an brilliant workout with the duration.
For just a HIIT style exercise , I couldn’t recommend intending longer than 30 minutes.
Typically, if you can last lengthier than 30 minutes, you may very well be working more difficult. So, in 30 minutes, that breaks down to to 447 Calories, plus each of the extra calorie consumption you’ll burn up in EPOC which usually varies,
but usually breaks down to to all-around 100-200 more. Interval training similar to this also helps bring about some extremely important health rewards including insulin weight, increased VO2 max and many more. For those folks seeking to get more described, interval instruction maintains muscles which is vital for finding a nice system.
To put this into pers
pective, let’s compare this to some other forms of cardio.
30 Minute Battle Rope Workout: 447 + 200 in EPOC = 647 Total Calories Burned
60 Minutes on the treadmill at 6mph (10 minute mile): Approximately 700 Calories
59 Minutes on the treadmill leisurely walking: Approximately 270 Calories
60 Minutes of Basketball at a vigorous intensity: Approximately 600 Calories
Keep in mind, the Battle Rope exercises is a 30 minute workout.
Thirty minutes of Battle Ropes at maximum intensity burns as many, if not more, calories than many common forms of exercise can burn in twice that time.
This is an awesome way for people with joint problems to be able to perform high intensity exercise while maintaining their joint integrity and limiting joint pain.
Battle Ropes also promote strength gains in the upper body and limiting the catabolic effects present during steady state cardio.
Overall, Battle Rope exercises are looking to be a great new form of cardio and a great addition to any workout program