Full-Body Workout from Kettlebell Exercises
The best thing I like about using kettlebell for exercise is the full-body workout that it offers. Hundreds of muscles are working together simultaneously as you do each exercise. This means that the more muscles are working, the higher the metabolic rate and resulting to the more fat you're burning.Working out with kettlebells can burn up to 400 calories per 20 minutes. If you are short in time, and you want to maximize your weight loss efforts, try kettlebell exercises for weight loss.
Kettlebell workout gives you lean muscles which continue to burn your calories long after your workout is over.
Skeptical to Kettlebell Workout Trend - ACE Fitness
I have heard that some fitness facilities are not using kettlebells due to the safety of their clients. I do own Kettle Worx workout system and this is my concern too because accident can happen no matter how careful we are. When it comes to lying down and holding a kettlebell over me (such as Turkish Get Up) --- I just skipped this part because I don't trust myself due to my health condition — I have an underactive thyroid and with a slight dizziness (vertigo).To tell you the truth I was so skeptical about the effectiveness of the kettlebell — until I found this document from American Council of Exercise (ACE), January / February 2011 issue, p. 7. ACE wanted to find out the science behind the kettlebell fitness trend.
I would like to quote what they found out from their study of 10 recruited volunteers:
"...they were burning at least 20.2 calories per minute, which is off the charts. That's equivalent to running a 6-minute mile pace. The only other thing that...burns that many calories is cross-country skiing uphill at a fast pace."You can view the document here → ACE Fitness Study on Kettlebell Trend
Quick Tips for Kettlebell Beginners
Before you begin your journey in kettlebell workout it is very important to get an OK from your doctor.
To avoid injury it is very important to have a trainer or follow a kettlebell workout dvd program.
You want to start the workout but you're wondering about the kettlebell size and also how to hold a kettlebell.
What is the Appropriate Size of a Kettlebell for You
I have been following the Kettleworx DVD program and here is their recommendation with regards to the kettlebell size:A) Individuals not currently active in physical fitness begin with a 5-lb kettlebell.It is often recommended by other trainers to use a heavier kettlebell. But the key to achieving the best results is not because of the kettlebell weight but it's the training program that you are using — according to Ryan Shanahan (Kettleworx creator.)
Later advancing:
- most women later advancing to a 10-lb kettlebell
- most men later advancing to a 10 and then a 20-lb kettlebell
B) Individuals currently active and physically fit:
- may elect to begin with a 10 or 20 lb kettlebell
The Kettleworx plan is ideal because the kettlebell exercises and plus --- the easy to prepare fat-free nutritional meal plans — are specially designed to deliver best results for your fitness and health goals and fast results for fat loss.
How to Hold a Kettlebell Properly
Accident can happen so be very extra careful as you exercise with kettlebells. Make sure no one — including kids and pets — around you nearby.According to the ABCNews: Have You Tried Kettlebells?
"Swinging of a weight is considered a ballistic exercise, traditionally deemed unsafe," ...From the video below you will learn how to hold the kettlebell properly to avoid injury --- a very helpful tip for the beginners before starting a kettlebell workout.
Ballistic exercises are considered more dangerous to athletes because they carry a higher risk of stretching joints and muscles beyond their normal range of motion, if performed improperly.
Should You Join A Gym Or Purchase Fitness Equipment For Your Home
Looking At The Advantages And Disadvantages Of Joining A Gym Or Buying Fitness Equipment For Your Home — With regards to getting in shape, just about everybody right now realizes that the need to get some kind of exercise in order to accomplish this.Continue reading and watch the video: Top 5 Home Gym Fitness Equipment from Diet.com
Start Your Workout Routine with Moderation
Many individuals do not understand how important moderation is when starting a new workout routine. When people first decide that they want to start exercising, many people will end up overdoing it and giving up after their first workout routine.Continue reading and watch the video: There is such a thing as working out too much
Kettlebell Workout Routines You Can Do at Home
People who have no time for the gym can use any of the kettlebell workout routines at home. The gym is always the best place to do workouts because it has all the basic gadgets and equipment that help you achieve your purpose.
Gym personnel are also available to guide you. But you have to pay the monthly membership fee.
Many people who are too busy to drop by the gym after work or on weekends actually have a little corner in their house where they do basic workout exercises, including kettlebell workout routines.
Using kettlebells 20 minutes, 3 x a week is effective in burning unwanted fats. A single kettlebell does wonder if you use it regularly and properly.
Kettlebell workout routines are simple and easy to maintain and yet effective in improving cardiovascular health, developing physical strength and of course eliminating those ugly fats. You can do kettlebell exercises practically anywhere in the house. Make sure as you do your kettlebell workout no one is around you — so that you won’t hurt anyone.
Kettlebell Workout Routines Video Demo
Kettlebell Workout For Women: An Effective Way To Lose Weight
Ladies who have experienced doing a kettlebell workout for women vouch to its efficiency in eliminating fats and reducing weight — especially when supported with a healthy diet.
Kettlebell workout routine improves cardiovascular health and develops stamina and strength.
The amount of fats burned during a kettlebell workout will depend on the ratio of calories intake to calories burned, and also the proper use of the kettlebell.
Familiarizing Yourself With The Kettlebell
Kettlebells come in different sizes, with weight ranging from five pounds to as much as 100 pounds or more. A kettlebell is compact, inexpensive workout tool shaped like a ball with a flat bottom. On top is a handle to aid gripping.
Kettlebells are designed for heavy lifting in a limited space. A kettlebell workout for women usually starts with kettlebell size that a woman can handle easily. Then gradually increase the kettlebell’s weight as your strength also increases. This also increases the chance to lose weight.
According to Danskin Now, the manufacturer of kettlebells, a kettlebell helps you lose weight by building lean muscles, raising your heart rate and boosting your metabolism, all of which helps in weight loss and the reduction of fats. Proponents of kettlebell workout for women swear the method burns fats six times more than other conventional weight loss exercises.
But always keep in mind that the most important factor in determining weight loss is the calories intake-calories burned ratio. If your diet is high in salt, sugar and fat, losing weight will be difficult, even if you use a kettlebell regularly.
Guidelines In A Kettlebell Exercise
A specific posture is required in a kettlebell exercise. This posture involves square hips, a neutral spine, knees that are slightly bent, open chest, and shoulders that are pulled back. When you lift a kettlebell, do it with your back arched, instead of rounded. This posture protects you from injuries, while at the same time strengthening the muscles in your abdomen. If your abdomen is tight, your waistline will look trimmer.
But there must be caution in the use of a kettlebell. Women with certain medical conditions are advised against using a kettlebell workout for women, especially those with heart ailments. An exercise using a kettlebell involves explosive movements that can be risky if you are not conditioned for it. Those who have pacemakers are specifically advised against kettlebells.
But you must always remember that a doctor’s go-signal is needed to make sure a kettlebell exercise is safe for you. The doctor must run tests to check if you don’t have any medical condition that makes a kettlebell exercise dangerous.
Keep the right posture and avoid locking your joints. Since the kettlebell can be heavy and normally requires a swing out motion, keep in mind when you do the kettlebell workout — check the area if there are things that might hit, like furniture and appliances, or anybody that might get injured. Also keep pets away so avoid hurting them. You must also wear shoes. While a kettlebell workout for women has been proven to be effective, but safety precautions must be observed at all times.
The Difference In A Kettlebell Workout
You’ve probably heard about the kettlebell workout but aren’t sure exactly how it works and why it’s gaining so much popularity despite its long-time use by the Russian military. These days, an increasing number of people are also exercising with kettlebells. These people include film stars, bodybuilders, police officers and athletes. The thing is, do kettlebell workouts actually work? And what makes them different from other workouts?
Provides A Complete Body Workout
Today, there are now heaps of videos, classes and books on kettlebell training. Why? Because kettlebells provide a different kind of training employing dynamic moves that incorporate nearly every factor of fitness: strength, endurance, agility, balance and cardiovascular endurance. The concept is to grip the kettlebell with one or both hands and perform a wide range of swings, pulling motions or presses. Individuals favor this type of training because it gives an intense workout, is very efficient, and requires just one piece of equipment.
A kettlebell workout can improve your stamina by encouraging the body to withstand a lot of stressful effort for long periods of time. It gradually enhances lung capacity by requiring you to breathe deeply. A kettlebell exercise can also encourage strength by specifically enhancing performance on the shoulders and hips. Finally, this type of exercise improves speed by offers an optimal way to incorporate resistance to all kinds of motion in order to improve your speed. For instance, the kettlebell swing applies resistance in the shoulders, arms, and legs, which in turn raises the speed in these areas of the body as the frequency and quantity of weight incorporated to each workout routine increases.
Engages More Muscles
Now you might think, why not just use dumbells? Know there is a big difference between the two. When it comes to conventional weight lifting as seen with the use of dumb bells, the balance and stabilizer muscles are not employed very effectively. Conventional weights function in only a single plane of motion and depend on leverage and fixed, static positions.
Kettlebell workout works all 38 core muscles. Nearly all kettlebell workouts works hundreds of muscles at once, which is why they are considered to be one of the most efficient.
Offers Convenience
You need only one piece of equipment, a kettlebell. You can do so many different types of exercises targeting different parts of the body with that one piece of equipment. The kettlebell can be brought anywhere, whether to the gym or while traveling. Or you can simply workout at home, which is great if you’re really busy.
It’s Great Fun
Doing a kettlebell workout is very challenging and the movements incorporated are more fun than when using regular weights. You do lots of swinging and combined motions to achieve incredible results. At the end of the day, enjoying your exercises is what makes you stick to them. So there’s no reason to hold back from trying out kettlebell training!
Kettlebell Workout DVD – Get Fit Fast
Working out with kettlebell workout DVD is an easy way to get started if you are looking for ways to learn kettlebell workouts and exercises.
The workout DVD will help you perform these exercises successfully and safely.
Find the DVD that is suitable in your level.
Kettlebell Workout DVDs Overview
Here is an overview of the best workout DVDs currently available:
Before you purchase a DVD, it’s a good idea to get started with the right equipment. A kettlebell is a round weight with a handle at the top, giving it a bell shape. The kettlebells come in a variety of weights from as little as 3 pounds up to 25 and above. As a beginner, you’ll want to start with a lower weight of 5-10 pounds.
If you are planning to follow a kettlebell workout DVD, it is a good idea to review the content first. The DVD will go through the range of motions needed to complete each kettlebell exercise. In addition, previewing the DVD ahead of time will allow you to become more familiar with the overall workout. Some DVD workouts tend to move too fast and can leave the viewer lost.
Most of the time, there will be multiple trainers in the DVD. One of these trainers will be doing a modified workout. If you are a beginner and not yet sure how the workout will affect you, it is suggested that you too follow this modified routine. Once you are accustomed to the movement, you can then move to the more advanced exercises.
Kettlebells are designed to lengthen and strengthen those muscles, not to build bulk. With kettlebell workouts, the emphasis is on the long movement and the overall momentum. Even if you are unable to follow all the moves, just swinging the bell between your legs will help strengthen your body.
Top Kettlebell Workout DVDs
Here are some effective kettlebell workout DVDs for different experience levels:
Amy Bento’s Kettlebell Workout DVD: Kettlebell 3 in 1
This is a good workout to begin with, as it is tailored for beginners. The 3 in 1 refers to the three components of the workout, a tutorial segment that illustrates the basic moves, then a start-to-finish workout that puts together everything in the tutorial. The final segment is an intermediate workout which combines kettlebell moves and cardio exercises. This is a great video to start with, since all of the kettlebell workouts are illustrated with close-ups and descriptions.
Enter the Kettlebell! Strength Secret of the Soviet Supermen
This kettlebell workout DVD has been a bestseller for several years. Kettlebell training originated in Russia and this workout reveals the training strategy used by hardcore athletes. Pavel Tsatsouline, who developed the world’s first kettlebell instructor certification, is a true master of kettlebell training. He demonstrates all of the basic moves that you will need for any workout. The DVD will provide a true foundation for proficiency, as the proper form is clearly illustrated.
Extreme Kettlebell Workout Starring Steve Cotter, 4 Volumes on 4 DVD’s Containing 15 Workouts and over 100 Techniques
As you can probably guess from the title, this one is for more advanced training. These workouts combine kettlebell moves with some martial arts techniques. There is not a great deal of basic instruction, but this is a great series for a full body workout. The Extreme Kettlebell Workout DVD should be added to your collection once you’ve mastered the basics and are looking for an extensive workout library.
Kettleworx Ultra System by Ryan Shanahan
The Kettleworx system has a complete kettlebell workout plan. It offers an easy, step-by-step program that guides you week by week (in 6 weeks) in personal training in DVD. In each training session you combine cardio, core and resistance workout all-in-one. You are working all 400 muscles at once! It includes training in 200 unique kettlebell workout exercises, more than 12 hours of personalized kettlebell workout instruction and a fat-free healthy eating plan. The Kettleworx’ kettlebell workout plan is appropriate for men and women of any age and fitness level. The users will learn gradually to a more challenging kettlebell workouts from a series of kettlebell training.
You can preview here → Ryan Shanahan’s Kettleworx Ultra System
Kettlebell Workout DVD at Home or with a Trainer
Beginning your training with a kettlebell workout DVD will help you learn and perform these exercises safely and correctly. There are a variety of skill levels to choose from. You can do an entire workout at home, or prepare yourself to meet the challenges of a class or working with a trainer. If you want to get started with proper training, a kettlebell workout DVD is a great choice.
Photo Credits from YouTube Video clip : http://www.youtube.com/watch?v=zd-dq1ETlH4
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