The Airope: Maximizing Your Exercise Intensity

Revolve to evolve

The new Airope™ from Power Systems is a revolutionary way to increase the intensity of group cardio and sports performance routines. It can be used in conjunction with S.A.Q. equipment, steps and balance trainers. Users of this new fitness tool will benefit by creating swing resistance, intensifying cardio conditioning and recruiting the upper body.

All athletes can intensify their workouts with the new Airope™. With handles like a jump rope, soft PVC balls on the ends and weighted rubber ropes perform traditional jump rope actions, incorporate into sport-related drills, or combine with other equipment.

Exercises
by Shari Splane, ACE-CPT

The Airope™ is a unique tool designed to improve cardiovascular conditioning by increasing the intensity of exercises using upper-body movements. Its foam padded handles connect to the weighted rope and ball with a ball-and-socket attachment that creates a smooth centrifugal force when the handles are rotated. In addition to cardio benefits, the Airope™ also increases core awareness and strength. The Airope™ can be used alone, like a traditional jump rope (but without the hindrance of a rope), or combined with other equipment for greater versatility.

Body Position
When performing these exercises, keep the chest open and lifted, the shoulders back and down, the abdominals braced, and the pelvis neutral.

Arm Positions
Choose any of these arm positions to perform the Airope™ rotations:

1. Traditional – small circle rotations at hip height
2. Full Range – large, controlled circle rotations
3. T-Arms – small circle rotations with arms extended out to sides at shoulder height

Warm-Up
Before performing any of these exercises, always warm up the entire body with some dynamic exercises, such as overhead raises combined with squats, transverse rotations and wood chops, calf raises, and one-arm overhead reaches.

Exercises

1. Traditional Jump Rope Patterns

Start: Activate the posture as if using a traditional jump rope.

Action: Rotate the Airope™ while performing small, easy hops or skips. To increase the intensity of the exercise, jump higher and/or change foot patterns and arm positions. For variation, perform one- or two-foot skips, forward or backward skips, or lateral skips.

2. Seated Ball Rotations

Start: Sit on a stability ball with the feet hip-width apart and knees aligned over feet. Hold the torso tall and strong and activate the shoulder muscles, keeping the chest open.

Action: With a smooth, circular, forward motion, rotate the Airope™, holding the wrists strong. Continue for several rotations and then repeat with backward rotations.

3. Stability Ball Crunch With Rotations

Start: Lie back on a stability ball so that it is in the lower back region. Position feet hip-width apart and arms out to the sides.

Action: From the supine position on the ball, begin rotating the Airope™ out to the sides. While maintaining the rotations, raise the upper body to about 45˚, leading with the chest. Engage the abdominal muscles, keeping the neck neutral. Return to the start position and repeat.

4. Balance on BOSU®

Start: Stand on the dome side of the BOSU® with both feet; posture is strong and spine is neutral.

Action: Rotate the Airope™ while balancing on the BOSU®. For a greater balance challenge, stand on only one foot or rotate both Airope™ handles using only one arm.

5. Squats on BOSU®

Start: Stand on the dome side of the BOSU® with both feet; posture is strong and spine is neutral.

Action: Begin rotating the Airope™ in small circles. Then, carefully lower the body into a squat position by bending at the knees, hips, and ankles while keeping the chest upright and maintaining the Airope™ rotations. Slowly stand up, returning to the start position, and repeat.

6. Lateral Hurdle Drill

Start: Set two hurdles 3 feet apart. Stand beside the first one while beginning to rotate the Airope™.

Action: While maintaining the Airope™ rotation, step between the hurdles with the inside (lead) leg and then quickly follow with the second (trailing) leg. Next, step over the second hurdle in the same manner. Pause on the lead foot with the trailing foot up in the ready position, then quickly reverse the direction.

For more information, visit www.power-systems.com or call 1-800-321-6975.