Heavy Training Rope Guidelines

January 16th, 2013

The following article describes the considerations that should made before choosing or using heavy workout ropes.

 

 

Manila vs. Polyester Ropes

The two most popular workout ropes are manila and polyester. Manila ropes are generally the most affordable. But unlike manila ropes which can be tough on the hands, Polyester material is a much safer and longer lasting alternative. Polyester ropes do not shed, even with rigorous use. Also, poly ropes tend to last longer if used outdoors.

Length Considerations

We found that two lengths will accommodate most applications: 30 and 50 feet.

If you have the space for it, we highly suggest purchasing a 50ft training rope. A 30ft rope will work, but the feedback from the waves is not as good.

Example: Suppose a 30ft rope is doubled over at the anchor point. In order to be able to use it for waves, a person would have to stand approximately 11 to 13 feet away from the anchor point during use because the rope must have a few feet of slack in it for waves. Even though there are technically 15ft on both sides, it’s not a true 15ft because one does not get full use of it. For this reason, a 50ft training rope is recommended.

The following images show perspective views of a 30ft rope (shown in black) versus a 50ft rope.

 

 

 

Partner Training

For partner assisted “battling” exercises, a pair of either 15ft or 16.5ft ropes is recommended.

 

Diameter

The two most commonly used rope diameters are 1.5 and 2 inches.

 

Rope Thickness/Diameter Info & Suggestions
 

 

1.5 inch Considerably lighter than the 2 inch rope. Ideal for youth or anyone with average-size hands. This rope suits most applications and thus is the most popular diameter.
 

 

2 inch Much heavier than the 1.5 inch rope. Requires more strength and stamina for rope exercises. Suggested for well trained athletes. Typically not recommended for youth. Two-inch diameter may be too large for some individuals to grip. Assuming the athlete is advanced, we highly recommend this rope for slams.

 

Anchor Points

A solid/grounded fixture works best for anchoring heavy ropes. Examples include squat racks, loaded weight trees, etc. For smaller diameter ropes, the anchor point should be at least 200 lbs. Large diameter ropes should be loaded with at least 300 lbs or it will gradually inch forward during use. This is especially noticeable during the “slam” exercise where an abundance of force is traveling through the rope.

Anchoring precautions:

  • Avoid fixed objects with sharp edges
  • Avoid square or rectangular objects such as wooden 2x4s
  • Avoid using stud/wall mounted anchoring loops, especially with large diameter ropes

If limited resources are available for anchor points, we found that the workoutz.com Extra Large Strap with D-ring works well for securing ropes.

 

It helps to reduce the amount of kinetic energy traveling through the rope during rigorous exercises, and also protects both the rope and the anchor point from damage. The extra large strap is recommended. The images below depict how it is connected to a fixed object. This anchoring method also works well with any of the cautionary anchor points outlined above. But we still advise against using the wall/stud eyelet anchoring method.

 

 

 

Where To Buy

 

Heavy Training Ropes (Black)

http://www.workoutz.com/shopping/product/Heavy-Training-Ropes-Black

 

Heavy Training Ropes (White)

http://www.workoutz.com/shopping/product/heavy_training_ropes

 

Extra Large Strap with D-ring

http://www.workoutz.com/shopping/product/large_strap_dring

How to Choose the Right Resistance Band

November 25th, 2012

With so many resistance bands on the market, deciding on the BEST band can be overwhelming. Here are a few tips and considerations to help simplify the selection process.

Determine Why You Need The Band

Every resistance band has a unique purpose. They each have advantages and disadvantages. So the first step in choosing the right band is to determine the intended purpose for purchasing a band. There are a number of reasons one might purchase a resistance band, but the following are common:

  • Sports Performance
  • Corporate Wellness
  • Fitness Giveaways
  • Rehabilitation/Physical Therapy
  • General Fitness (Private Use)
  • General Fitness (Commercial Use)

Most are interested in bands for general fitness (private use). If this is the case, then a basic resistance tube with handles is suggested. This is the most affordable and easiest route. Tubes also provide enough versatility for total body workouts.  Our basic resistance tubes can also be used commercially and for private use.

Basic Resistance Tube with Handles

 

If you have never purchased a resistance band before, a resistance band set or “kit” is suggested. All of our sets include visual aids such as DVDs that teach you how to exercise with bands.

Resistance Tubing Kit

 

Do You Have Latex Allergies?

If you have a known latex allergy, the selection of safe-to-use bands shrinks drastically. But there is still hope as quality latex-free bands are available. Latex-free bands serve their intended purpose, but do not last as long and are not as durable as regular latex rubber bands.

Selecting The Proper Resistance Level

Sometimes, choosing the proper resistance level WITHOUT being able to test it first can be tricky. Color coded resistance bands can add even more confusion because the colors and resistance levels can vary among manufacturers. For example, lighter colors are typically the lightest resistance levels. However, lighter colors can also be the heaviest levels if the manufacturer so chooses to design them that way. So never choose based on color alone; particularly if you’ve purchased a band from another source in the past and are trying to “color match” the level of resistance.

Depending on the type of band you are interested in, most will have some type of corresponding resistance level and a brief description of a population that might be best suited for a given level of resistance or color. Here are two examples:

  • Yellow = Considered “light” resistance for most group fitness classes. Ideal for rehabilitation, beginning fitness levels, and active adults.
  • Green = Considered “medium” resistance for most women and “light” for most men. Ideal for moderately trained individuals and active adults.

It’s important to go by these guidelines as they are tried and tested. If you ever have a question about deciding on the best resistance level, you can always email us and we will be glad to assist. One way to ensure the proper resistance level is selected is to choose an all-in-one resistance band kit, as discussed above.

We typically recommend buying more than one resistance band because of varying strength levels among muscle groups. For example, your shoulder muscles are generally not as strong as your leg muscles. Moreover, you may find that after a few weeks of using a resistance band that you need more of a challenge. Having more than one level of resistance allows you to progress as you begin to experience improvements in fitness. Thus, more than one resistance band level is suggested to accommodate the different muscles in the body.

Resistance Tubes vs Resistance Bands

There IS a difference between a band and a tube. Bands are typically flat. Whereas tubes have a rounded, tubular shape. Exercise tubes are typically hollow in the center. Tubes tend to last longer than flat bands because of the thickness of the rubber wall. However, there are some bands that are more durable than tubes. The heavy duty resistance band is an example. It is extremely durable because the rubber is much thicker than usual. It’s designed to withstand abuse and can literally support the weight of the entire body. This type of band has specialized applications that are drastically different than, say, a typical flat resistance band.

Ankle Resistance Bands Explained

November 25th, 2012

There are a number of resistance bands for lower body exercises. They all work the muscles in the same manner. However, each style of ankle band has advantages and disadvantages over the others. This guide will focus on the most popular ankle resistance bands, which are generally used for hip, thigh, and butt exercises.

There are three primary styles of ankle resistance bands:

Band Style Cuff Style
Tube Style

 

Band Style

The most popular choice is the flat band style. This is probably due to both cost and effectiveness. These bands are lightweight and durable, yet considerably lower in cost than tube or cuff style ankle bands. Flat ankle band loops are suitable for any fitness level, including the most advanced of athletes. Since the bands lay flat during use, they can also be worn around the knees or upper thighs to work the leg muscles. One disadvantage of flat ankle bands is that they may not last as long as the others, particularly the lighter resistance levels, because of the thickness of the rubber. Flat bands tend to get nicked easier than other ankle bands. Also, they will eventually peel and come apart over time at the connection point where they are fused together.

Cuff Style

The cuff style band is quite possibly the most comfortable of the three. The adjustable cuffs make it ideal for situations where one might move around a lot (as in fitness or athletic movements). No matter how you move with it, the cuff won’t ride up the legs. One possible disadvantage with the cuff is that it takes the most time to put on and take off. Unlike the other options where all you have to do is step into a loop, the cuff requires a bit more time to put on. This can be problematic in situations where multiple exercises are performed in rapid succession and you have to take time away from the activity to don the cuffs. With that said, the cuff style bands work great in instances where they can be kept on for several minutes during exercise. Cuffs are the most expensive style of ankle bands.

Tube Style

Tube style ankle bands have many of the advantages that flat band loops have plus the benefit of the padded areas. The padded areas add comfort around the ankles during exercise. They also double as grip handles for a few upper body exercises such as the bow and arrow pull. One disadvantage is that tube style ankle bands might have a tendency to ride up the leg during lower body exercises. This could happen if the legs begin to separate too far apart. An advantage is that it can also be secured comfortably around the knees instead of the ankles.

 

 

In addition to the three primary styles of ankle resistance bands, there are a number of alternative bands and tubes that can be used. The figure 8 tube works in the same manner as the O-loop exerciser. It has a resting/unstretched length of 15 inches, which means that for exercises involving multidirectional stepping, the feet would have to be positioned farther apart before the resistance is applied. With a typical length of 10 to 12 inches, the other ankle bands might be better for stepping exercises as the resistance is applied sooner because of the shorter band length.

Figure 8 Tube

Shop On Workoutz.com Without Having To Create An Account

November 3rd, 2012

Are you fed up with having to register to make an online purchase? Many websites force their customers to create accounts during the checkout process. At workoutz.com, registration is completely optional. Visit our store here.

 

 

Benefits of Registration

Creating a workoutz.com account has many benefits. When you establish an account, it allows you to conveniently track orders, print copies of receipts, and view/retrieve order history online. It also gives you full access to premium features of workoutz.com such as discussion forums, workout generators, and the ability to make future purchases quickly (e.g. address preferences are automatically populated).

It is important to note that registering with workoutz.com does NOT subscribe you to a mailing list.

 

Workoutz.com to Give Away Free Exercise DVD with Resistance Band Orders

July 17th, 2012

Workoutz.com is offering a free instructional exercise DVD with purchases of resistance bands. The workout DVD features exercises for all muscle groups and is suitable for any fitness level. It is approximately 30 minutes in length and will be included with most orders for resistance bands. The aim is to provide users with step-by-step fitness exercise video instruction while highlighting the versatility of workoutz.com’s exercise products. “The free DVD gives users exercise ideas in a convenient format,” says founder Justin Leonard.

Workoutz.com provides free exercise video demonstrations online and has streaming videos of various exercise training styles that include yoga, speed and agility, stretching, and general strength training to name a few. All fitness exercise instruction is provided by certified fitness professionals with degrees in the health-related sciences. It is free for users to view and download exercises from the website. Workoutz.com also has a free exercise program generator which allows users to create workouts using resistance bands and other fitness training devices.

Everyday, visitors from all over the world log onto workoutz.com for exercise instruction. The site sells resistance bands on a global scale. In just 5 years, workoutz.com has quickly become one of the largest online retailers of resistance bands. In addition to those looking to lose a few pounds or tone up, workoutz.com provides resistance bands, as well as other products and services to elite athletes, large corporations, hospitals, colleges, military personnel, and more.

Users are encouraged to take advantage of resistance tubes to increase the effectiveness of their workouts by utilizing free training videos. The site boasts one of the largest selections of resistance bands. The bands can vary in style from the classic resistance tube with plastic handles to sport-specific heavy duty resistance bands for athletic speed development. Leonard says, “a single resistance band can be used for more than one hundred exercises. It is undoubtedly the most versatile exerciser.”

Workoutz.com was founded in 2007 and has become one of the premier online instructional exercise video resources. In the near future, the company plans to create free training videos for other top-selling products.

The founder of the company is Justin Leonard; a veteran of the United States Air Force. Leonard is an accomplished author and entrepreneur. He is currently a graduate student who holds a bachelors degree (summa cum laude) in Exercise & Wellness from Arizona State University. His work and interviews have appeared on ABC, CBS, NBC, CNN, Fox News, and in The Wall Street Journal, New York Times, The Washington Post, and more.

How to Earn Cash With Workoutz.com Exercise Videos

May 13th, 2012

In this tutorial, we show you how to make money by simply featuring workoutz.com exercise videos on any website or blog.

The first step is to sign up for the workoutz.com affiliate program through Shareasale. The current payout is 12% commission on any sale that is originated via affiliate referral. This is an opportunity to make easy, easy, easy money. For example, on a $200 order, you will make $24.  In addition to banners and text links, you can also make money with the workoutz video player.

Here’s how to do it:

First, locate the video you wish to embed. Below the video, look for the “embed code” button/widget and click on it.

 

A dialogue box appears. Click the check box next to, “Link this video with my affiliate code.

 

 

The digalogue box changes to reveal a “Shareasale Affiliate ID” field. This is a unique, numeric value that is assigned to all affiliates. Log into your Shareasale account to retrieve your affiliate ID. Once entered, press “Generate Code.

 

 

A new embed code is generated. This code is unique to you and has special tracking features attached to it. This is how Shareasale is able to determine who to pay in the event there is a sale.

Copy and paste the new embed code into your website or blog.

 

 

The “Z” button on the video player is linked to your unique tracking code. When pressed, it takes the user to the workoutz.com shopping page. If they make a purchase, you get a commission payment.

 

 

To ensure everything is setup properly, we recommend testing the “Z” button to ensure tracking activity is working properly within the Shareasale framework.

If you haven’t signed up for the workoutz.com affiliate program, go here to get started today! It’s a great, simple way to earn additional revenues.

Professional Workout Generator: How To Add A Company Logo

April 7th, 2012

The Workoutz.com Workout Generator (Professional) has a cool feature that allows fitness trainers to upload their company logos to any workout program.

By default, the Workoutz.com logo appears in the top left header of all workouts. But the logo upload utility allows the professional to completely eliminate any workoutz.com references on the programs they create.

There are two ways to upload your company logo: The first is via the “Create Professional Profile” screen. The second is by using the “Edit Profile” tab.

From either screen, you can click the “upload” button to locate the logo file. A logo can have dimensions of up to 400 x 60 pixels, and can be in either jpg, gif, or png format. Once the logo is uploaded, be sure to press “Save.”

 

 

After saving the logo, look for a confirmation notice letting you know that it was successfully saved. The logo will now appear in the header of all workouts.

 

Are you a fitness professional? Create high quality workouts for your clients today. It’s FREE!

How to Upload Videos to Workoutz.com

March 20th, 2012

Workoutz.com now accepts user-generated fitness and health related videos. The following are instructions for uploading videos to workoutz.com:

First, locate and click on the “Upload Video” button. You will find it at the top right-hand side of the navigation menu.

 

Next, you will need to log into your account. If you do not have a workoutz.com account, create one for free.

 

Once logged in, you will see the video upload screen with options to choose a video file, title, description, soundtrack (optional), and tags.

 

File Size and Format

Video file size can be up to 1 gigabyte. The upload utility will accept any common video file format (wmv, mov, mp4, etc.).

Title

Enter a title for your video (e.g. 3 Minute Abs Workout). The title field will accept both short and long titles.

Description

Use the description field to tell us as much about your video as possible.

Soundtrack

Need to spice up a boring video? Enhance it with an audio soundtrack. Choose from the following music genres:

  • Calming / Inspirational / Ambient
  • Electronic / Techno / House
  • Gladiator / Epic*
  • Hip Hop / Rap
  • Rock / Metal / Alternative

*WARNING: Do not use the gladiator/epic category unless you are actually doing something spectacular in your video. Okay we’re just kidding but please make it good.

Here is a video containing a soundtrack that we recently added to the site:

 

Tags

Adding tags or keywords will help website users find your videos. Be sure to separate each tag with a comma.

Once the video is uploaded, it takes a few minutes to appear live on workoutz.com. Check your account for updates on when the video has been officially published.

So, are you ready to get started? Visit workoutz.com to upload your exercise videos today.

Preview: Workoutz.com Workout Generator (Basic)

February 27th, 2012

The following is a quick tour of what’s inside the basic workout generator from Workoutz.com.

 

First, locate the workout generator by clicking on the “Workouts” menu bar link.

 

 

Choose the “recommended” workout generator.

 

 

After clicking the “Get Started” button, the sign-in screen is displayed. Enter your credentials or create an account to proceed.

 

 

Complete the questionnaire.

 

 

Choose your exercises.

 

 

Download the workout program.

 

 

A personalized exercise routine is generated in PDF format. Each workout is complete with before and after photos, sets, reps/duration, and rest periods.

 

 

Workout history is saved. You can delete, view, modify, or download any workout.

 

 

Create your FREE personalized workout plan today! Click here to get started.

 

Workoutz.com Re-Launches Website with New Exercise Videos and Workout Generators

January 25th, 2012

Workoutz.com has re-launched its website with several upgrades including two new workout generators. Workoutz.com gives its visitors the ability to see exactly how to perform any exercise imaginable through free exercise video demonstrations. The website also features step-by-step photos, as well as written instructions from fitness professionals.

“The new and improved Workoutz.com took over a year to complete,” founder Justin Leonard explains. “We have implemented several innovative website features that have never been seen before.”

The new workout generators will include the regular version, intended for those just getting started, and the professional version for experts in the fitness field.

The regular generator is an automated wizard that guides the user through a personalized workout program. It measures exercise frequency, intensity, time, and type based on the user’s questionnaire answers. This is suitable for all fitness levels: beginner, intermediate, or advanced. The regular version also has the ability to save workouts, edit workouts, view workout history, print, and more.

The professional generator is a robust, feature-rich workout builder intended for fitness and health professionals. It allows the expert to create customized workouts for clients using the workoutz.com exercise database. Specific to the client, it will store exercises, sets, repetitions/durations and other custom fields. The professional version has the ability to store client profiles and workouts, email workouts, create templates and a calendar.

Each is 100 percent free; no credit card is required. Users can download any exercise video to their computer or smartphone at no cost. Free workouts and instruction manuals are also available for print.

In the past, Workoutz.com has uploaded its own professionally edited videos, but the new website will allow users to upload their own videos as well. For example, customers can upload homemade videos and post them on Workoutz.com for others to see.

Exercise videos cover a range of workouts including target exercises, Yoga and kettlebell training. Each video also pinpoints the target area and difficulty level for amateurs and professionals alike.

To get started with that New Year’s resolution, visit http://www.workoutz.com.

About Workoutz.com
Launched in August 2007, workoutz.com was created with the aim of becoming the premier source for exercise video content. The website features hundreds of high definition fitness videos in categories that include aerobics, strength, yoga, sports conditioning, stretching, and more. All exercise descriptions are written by certified fitness professions with college degrees. The website is used by a number of organizations including Division I colleges, Fortune 500 companies, professional sports teams, the U.S. military, fitness trainers, and celebrities.