Have you seen this latest workout at the gym? In most cases, it usually involves a guy whipping and twisting a very long and very heavy rope. This isn’t a rope for jumping, although you may want to add jump rope to your cardio routine as well.
The change of season from summer to fall requires a change up in your workout routine and why not integrate one of the latest fads – heavy rope work. This definitely fits under the unconventional category for fitness. Up there with medicine ball slams (great for abs!) and pull ups with a 45lb weight dangling from your waist.
Heavy rope training was originally used in football and martial arts training. The rope will provide increases in overall strength and endurance in addition to muscle toning and a decent cardio workout.
Maybe your gym doesn’t provide access to a heavy rope or it is so popular that you can never use it. No worries! Head down to your local hardware store and ask the nice guy at the counter for about 25 to 50 feet of “manila” rope. Manila rope has a thickness of about 2 inches in diameter. This brand of rope won’t fray and can hold up over multiple beatings.
Anchor your rope around a pole or through an eye-bolt that provides you with two equal strands to work with and if you don’t have access to proper bolting, ask a very strong buddy to hold onto the folded end of the rope for you.
There isn’t a clear cut way to work with heavy ropes, so think freestyle as you begin your regime. Some common moves include waves, throws, and whips all with the main goal of moving your arms in an up and down motion for a 30 to 60 second time period. Start off slow and be sure to rest for at least the same amount of time as your motion intervals. Three sets of each interval move will give you a good burn and ramp up your heart beat to make you sweat and build muscle. As well, you are maintaining good eye-hand coordination as well as balance in this workout.
Kevin Feather is a contributing NYC fitness writer for the Examiner.com. Kevin is also the Lifestyle Editor and a contributing writer for LuxuriousPROTOTYPE. He can be found on Twitter @Kfeat and also on Google+.