Battle Ropes proven to increase your sit-up and push-up counts!

Battle Ropes proven to increase your sit-up and push-up counts!

The latest scientific research on Battling ropes from the University of the Windsor, Canada has shown quarter hour sessions using battle ropes once every 2 days can increase maximum push-up count by an average of 24% within a month with many results being significantly higher.

Among 30 people trialled (with a 50-50 male female split) aged 20-30 years old and average levels of fitness all subjects also showed improvement of maximum number of sit-ups (between 6-10% improvement) achieved before fatigue. Research suggests men could improve their sit-up maximums using a heavier rope than supplied in the tests.

The men were given ropes measuring approximately 15m x 40mm Diameter. Women used 10m x 40mm Diameter rope. The ropes were around 12 and 9 kgs respectively this weight range is equivalent to natural fibres such as manila or hemp.

The subjects were tasked to carryout 30-second, high-intensity bouts of alternate and parallel whipping exercises with 1-minute rests between repeating 10 times.

Colin McAuslan the head of the study suggests the biggest improvements cane be seen by starting with shorter, thinner ropes, but keep shifting to longer, heavier ropes as you improve. Increasing the intensity and the exercise vs. rest rates until fatigue can help improvements over time.

Other studies show the benefits of battle ropes including huge boosts in metabolic rate. The University of Minnesota Duluth attributes this to “an acute 10-minute bout of rope training is a vigorous-intensity workout, resulting in high heart rates and energy expenditure.”

Now that the long known benefits of battling ropes are being quantified, this dynamic exercise should be a crucial part of your gym routine, personal training or crossfit setup.