Benefits of Workout Ropes

Rope is one of the most common things we overlook that can help you lose weight. It is an essential tool that you should incorporate in your program. If you want to have a great body, then this will definitely boost your fitness regimen especially when it comes to strengthening your core and for your cardio.

John Brookfield introduced the use of rope as fitness equipment to the public when he learned that by maneuvering the rope in different motions, it created a peak heart rate to the trainee. Since then, it has been popularized as part of high intensity interval training (HIIT) to develop endurance both aerobic and anaerobic as well as power. Rope has limited use and has been ignored before for fitness purposes and but nowadays you can see it in almost every gym around the world.

Here are some of the benefits of using workout ropes.

Improves your Cardiovascular Capacity. Your cardiovascular capacity will get going fast when you do high intensity and high speed movements.

Improves your Body Composition. By using ropes, it help burn your fat rapidly and simultaneously build muscle.

Improves your Timing and Coordination. Working out using ropes will definitely improve your timing and coordination. When doing variety of rope exercises, it provides you a full body functional workout.

Burns Calories to the Max. It helps you burn maximum calories in a short time.

Mental Toughness is enhanced. Mental toughness is important in training because it shows you your willpower to do all the hard exercises. Using workout ropes will help you toughen up and get gains you aim for.

Your Weak Body Becomes Stronger. Every movement you do when working out using ropes build strength not just your body but your mind too. It helps you to become more confident and get tough.

Improves Mobility. Getting mobile is as important as stability, endurance, strength and power. Workout ropes enhance your performance that lead to mobility improvement.

Improves your Stability. Whether you pull the ropes, lift them, create waves or do its other exercise programs, you generate stability. The repetitive movements done will get you stronger both and upper body.

10 Minute Low Impact HIIT Training

Busy schedules have caught on a lot of us that we find it hard to include exercise in our routine. In some instances, dieting or working out has become a resolution to many that by start of January, gyms are packed but come the next months they’re empty. While others find it a great idea to finally shed off those unwanted fats away only to drop it for certain reasons.

This quick workout might do the trick to finally engage you to working out, even for just 10 minutes of your time. What's great is that it can be done at your home. Grokker trainer Jaime Mcfadden shows you some basic yet challenging low impact exercises that work to strengthen all your muscle groups including your core. For 45 seconds each followed by 15 seconds of rest, you’ll get a great workout.

1. Reverse lunge with knee tuck

2. Push-up with reach

3. Plie squat

4. Dips

5. Standing crunch

Burpees for Fat Loss

One of the hardest workout exercises out there is burpee or the squat thrust. It is a full body exercise popularized by U.S. Armed Services used for strengthening as well as an aerobic exercise. It’s an effective way if you want to shed off those bodyfats away and at the same time will get you stronger. As this exercise works on your arms, back, chest, core, glutes, legs and cardio, it’s a total body workout you may want to try.  Burpees help you enhance your endurance, strength, agility, balance, coordination…name it.

It’s probably the favorite high-intensity interval training (HIIT) among fitness enthusiasts because you can do it anytime, anywhere, and doesn’t use any equipment.

Here's how you do a burpee (for beginners).

The downside is that there’s really no fun way to do this type of exercise. You may do it slowly or as fast as possible, but nevertheless, it will make your muscles ache and catch your breath as if you sprinted for a mile.

Now as you start to get tired, you may want to skip certain steps for a short cut which could make it easier to do.

Some common mistakes to avoid are as follows:

Skipping steps. Yes you get tired of doing burpees on your nth reps and sets, but by skipping the steps, you’re only cheating yourself and will not give you good results. By doing the correct level of intensity, it ensures you to reap the benefits of this grueling exercise. If you start to struggle, take a rest then go for that rep again.

Doing more reps just for the sake of pulling it off. You may do a lot of reps but if you’re not doing the correct technique then your workout is not fully successful. Focus on doing the correct form and technique, don’t worry if you can only do small reps, as long as you’re able to nail the right way, it will give you great benefit at same time help you in your smooth progress.

Arching the back. The plank phase of this exercise is vital to ensure your abs get the right stimulation so you need to make sure that your shoulders are parallel to your wrists, keeping your core engaged and contracted, back straight and neutrally aligned with your glutes. When you arch your back, there’s a risk of getting injured.