There are some fitness trends that serve such a small niche area of society that they have either already been erased or are soon to be another fad of the past. Such small fitness fads that have come and gone include Strip aerobics, Laughing fitness, etc. There are others who have come along and although became smaller in popularity because of market saturation, have stuck around here and there such as Boot Camps, Zumba dance, Cardio Kickboxing, etc. Although there are some fitness trends that come and go, and some that come along only to linger around here and there, one thing is for certain – we as a society will continue to look for something new.
The reason these fitness fads of the past have either come and gone or even stuck around to linger in smaller amounts is their inability to adapt and advance in a society that craves change and challenge. This “inability” that has erased or minimized the fitness fads of the past does not however, apply to what we are going to cover in this newsletter – Ropes and Rings being such beautiful things.
If you have been to any gym or Personal Trainer lately, or even watched one of the popular weight loss shows such as “The Biggest Loser” or “Extreme Makeover-Weight Loss Edition,” chances are you have witnesses and wondered about what all these different ropes and “contraptions” are. The biggest fitness trends of the past year or so that have not only become famous on television but also in most fitness studios and gyms are various forms of what we at FM call “Rope Training.” When you say “I’m going to hit the weights,” you really mean machines with weights, barbells with weights, cables with weights, and of course the dumbells. Similarly, we refer to it as rope training to encompass the three top fitness trends of which all essentially – use some form of rope. Below you will see the top 3 forms of “Rope Training” that we at FM absolutely love and train with on a daily basis.
Suspension Training
NAVY Seals are legendary for their tiptop physical condition, but have you ever wondered how they stay fighting fit out in the field? In 2002, Navy Seal Master Chief turned entrepreneur sent Mr. Baldwin a test model of the TRX system, a suspension gadget made of a pair of rope straps with handles joined by a metal clasp ring. To set it up, he only had to wrap the straps around a freestanding pole or over a thick branch. Fitness training became as simple as placing his feet or hands within stirrups to suspend them off the ground, then performing dozens of exercises like knee tucks or pushups. In a nutshell: suspension workouts consist of either hanging the legs or leaning back while gripping the straps and then performing a variety of moves. The beauty of suspension training is that you can’t help but to engage your core to steady yourself.
- Core engagement in every facet of each and every exercise
- Ability to transition from one exercise to next. Additionally, one can complete as many exercises in a row with easy transitions, as long as their core ability and body will permit.
- Additional benefit of resistance workouts providing larger cardiovascular benefit via intensity and aerobic/anaerobic combination.
- Mobility of training: Simply throw the straps over a doorway, tree branch, or top of a machine at the gym – and get moving.
- Ability to easily modify every exercise for all fitness levels
- Piques
- Standing Lunge (Foot in stirrup)
- Windmills (Rollovers)
- ($189) TRX: http://www.trxtraining.com /
- ($120) Rip60: http://com.us2.list-manage2.com/track/click?u=8241da88f41e4b2457f74df3b&id=2fc062050d&e=19aa24ab25
- Save Money and Do It Yourself For Total of $30: 2 Bowflex Adjustable Handles($20): http://www.bowflexcatalog.com/bowflex_catalog/products/accessories
- Pair Of Boat Docking Straps ($10): Available at your Local Academy Sports store
Looking for an effective, inexpensive training method? How about a killer total body strength and conditioning workout? Heavy rope training could be just what you’re looking for. It’s simply a thick, heavy rope that can be used for various swings, pulls, etc. The workouts can be performed individually or with a partner. Heavy Rope workouts can be a great cardio training alternative to a treadmill or other cardio machine. You’ll be surprised at how fast a quick heavy rope workout can bring you up to your maximum heart rate. These training ropes will help you increase your metabolism and get you burning fat and toning muscle right away. It’s a heck of a lot harder than it looks with it’s a unique, fun, and very challenging methods of movement.
It’s not a jump rope but just a thick, unwieldy rope, a confederation of fibers woven together to form a cordon to be used for strange and unconventional workouts (our favorite kind). Most ropes used for rope battling are anywhere from 10-50 feet long, 1-4 inches thick in diameter, and best if either manila or non-manila substitute rope. Manila rope, which is a hardy, durable variety typically used in boating, is also especially heavy – a distinct advantage when you’re trying to get the best workout possible. Hardware stores should carry manila rope in various lengths and widths, unless you’re looking for the serious 3” and 4” ropes of which you may have to order online unless you know someone at your local nautical shop.Big Benefits To Heavy Rope Battling/Training
- Extreme core work and engagement, produces large metabolism benefits
- Full-body engagement = large strength benefits; With longer times = large muscular endurance benefits too.
- Cardiovascular system both anaerboically and aerobically
- Fun and effective for general physical preparedness
- Studies demonstrate close to equal amounts of muscular strength/endurance benefits VS. Cardiovascular benefits, and mention the large influence on flexibility benefits as well.
- Named “Best New Cardio Tool 2009” By MensHealth Magazine
- Double Waves (Slams)
- Alternating Waves
- Outside/Inside Circles (Spirals)
- Muscle Ropes ($88-$450): http://com.us2.list-manage1.com/track/click?u=8241da88f41e4b2457f74df3b&id=2771596cd8&e=19aa24ab25
- Want To Get a Heavy Rope For Less? Checkout your local Craigslist ads or go down to your local Nautical boat shop and ask. They will more than likely have the size/type you need there, as well as possibly have some older ropes from other ships/boats of which you can clean up a bit.
EXF Rings (formerly called "Elite Rings") are a portable version of gymnastic Still Rings that can be setup virtually anywhere. They boost muscle activation by adding new levels of instability to
common strength exercises. Gymnasts that compete on the Still Rings have amazing arm, shoulder, and back development as a result of their unique training methods. EXF Rings allow you to replicate this type of training anywhere, for a fraction of the cost of commercial gymnastics equipment. EXF Rings are extremely well made, and will continue to challenge you for years to come. When most people hear "Still Rings", they immediately think, "Iron Cross", but that's just one of many strength movements that are performed on the rings. There are dozens of others — including pull-ups, pushups, and dips — that gymnasts practice before even attempting an Iron Cross.Nearly every exercise is more challenging when done on the rings. Your body is very efficient, and only recruits the minimum number of muscle fibers needed to complete the movement it's asked to perform. That's great as a survival strategy, but it limits your ability to build additional strength. To counter this, many strength trainers favor exercises that also require your body to stabilize and balance itself. Such exercises stimulate more muscle fibers and yields faster strength gains. That's why free weights are generally more effective than exercise machines, and why dumbbells provide additional benefits over barbells. Ring training extends this concept even further, providing one of the most stimulating forms of exercise ever devised. Because ring training activates so many muscles in such a coordinated way, it's also an effective adjunct to some forms of physical therapy.
Not to mention, EFX rings are Made In The USA, so you’re keeping another couple hundred Americans working by ordering from them!
Big Benefits To Ring Training
- Boost muscle activation
- Better core engagement via instability to common exercises
- Injury prevention via tendon/ligament development through support of various exercises
- Quick and easy modifications DURING the exercise to complete each set/interval.
- If you’re doing a pushup you can walk your feet backwards once you can’t complete any more, and thus modifying the exercise immediately resulting in enabling yourself to complete each set
- Stimulates more muscle fibers = faster strength and endurance gains
- Application to physical therapy and rehabilitation of injuries.
- Easily adjusts for various combinations of exercises
- Allows for multiplanar motion thus engaging larger groups of synergistic muscle groups
- Squat Jumps
- Jack-knife Layout (kneeling or standing)
- Machine-Gun Pull-Ups
- Ring Training .Com ($75): http://com.us2.list-manage.com/track/click?u=8241da88f41e4b2457f74df3b&id=057fae35dc&e=19aa24ab25
- Note: There are various methods of creating your own Rings for ring training, but we do not recommend them. We at FM have tried numerous DIY versions ourselves, and safety is clearly compromised by this DIY project.
Until Next Time!
Keep it fit,
Fitness Mastermind, LLC
No comments:
Post a Comment