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 workout — 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 Kettlebell Workout Tips for 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.
Your Kettlebell Workout Needs
You want to start the kettlebell 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.
Amazing Kettlebell Workout: Full-Body Workout and More Capabilities
The best thing I like about kettlebell workout 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.Kettlebell workout gives you lean muscles which continue to burn your calories long after your workout is over.
Kettlebell Workout Swings: Getting Started
Kettlebell workout swings are the basis of many other moves, and can provide a powerful workout on their own.
Kettlebell swing should be done with a low weight kettlebell, especially when first starting out. A 5-10 pound kettlebell is sufficient. As a fat-burning exercise, the emphasis is on smooth movements with a high level of repetitions.
When you begin working out with kettlebells, learn and practice the swing first, as it is the building block of many other exercises. Continue reading - Kettlebell Workout Swings: Getting Started
Free Kettlebell Workout Videos Tutorials:
The tutorials below are accompanied with videos. You may watch them and learn helpful techniques and strategies for your kettlebell workout success.Free Kettlebell Workout Swings Videos
The swing is the foundation of all exercises in kettlebell workout. Kettlebell swings can be performed double-handed or single-handed on a single kettlebell, or with double kettlebells. Continue reading and watch Free Kettlebell Workout Swings Videos
Free Kettlebell Clean Workout Tutorial Videos
Watch Steve Cotter's Kettlebell Clean Instructional video and learn his techniques on how to perform the kettlebell clean. He is showing you how to pick and bring the kettlebell up to avoid banging the kettlebell on your arm. Continue reading and watch Kettlebell Clean Workout Tutorial Video
Free Kettlebell Press Videos
Before learning the kettlebell press you need to learn the kettlebell clean move first... Start with kettlebell clean then press. Before you press make a fist with your one hand to generate tension throughout your body. Continue reading and watch Free Kettlebell Press Videos
Kettlebell Workout - Turkish Get Up Tutorial Videos
Turkish Get Up is kind of a tough kettlebell workout move. (However, this can be done without a kettlebell). Begin lying on your back, right knee bent, left leg straight. Extend your left arm to the left. Continue reading and watch Free Kettlebell Turkish Get Up Workout Videos
Kettlebell Diet & Nutrition - Recipes:
The recipes below are created by the Kettleworx Kitchen. They are delicious, quick and easy to make. Great for your kettlebell fitness lifestyle.International Salad Dressings
The Kettleworx Kitchen created these international dressings for your kettlebell diet and nutrition. In their video the team will show you how to make the salad dressings: Italian, French and Greek. Recipes are also available. Continue reading: International Salad Dressings
Creamsicle Smoothie Recipe
Kettleworx Kitchen - Kettlebell Diet and Nutrition featuring simple and delicious creamsicle smoothie! Protein is essential for repairing and toning muscle. Your body needs protein to achieve the best kettlebell workout results. It speeds the recovery of your muscles. Continue reading Creamsicle Smoothie Recipe
Crustless Mini Quiche Recipe
Kettleworx Kitchen - Kettlebell Diet and Nutrition featuring crustless mini quiche recipe. A very quick and easy recipe to make --- it only takes 7 minutes to make. Nutritional breakdown - Approximate Calories = 148...Continue reading Crustless Mini Quiche Recipe
Kettlebell Workouts: Burn Fat And Gain Muscle
Is it time to change your boring workout and try kettlebell workouts? Start incorporating kettlebells into your routine for noticeable results. Many fitness experts can tell you that kettlebell training will not only help you burn fat and lose weight, but will also help you gain muscle.Discover how to do simple weight kettlebell workout instead of free weights or machines.
Kettlebells are round weights with a handle attached to them, similar to a heavy bowling ball. They can range in weight from just a few pounds to over one hundred. Less than twenty pounds is a good one to start with. But for a complete kettlebell beginner it is recommended to start with 5 - 10 pounds.
[NOTE: The KettleWorx program is specifically designed to produce the best results when using kettlebells not over 20 pounds. The program combines cardio, core and resistance workout...]
Because kettlebells are used in a swinging motion, they work multiple muscle groups at once, as opposed to dumb bells or free weights, which usually target isolated muscles. They combine both a cardiovascular and a strength workout in one.
Kettlebell Workout with Pressing Exercises
- The Double Military Press
- Interchanging Military Press
- Floor Surface Press
- Interchanging or Alternating Floor Surface Press
- The Double Sots Press
Pulling - Kettlebell Workout for Upper Body
Pulling - this is one of the essential kettlebell moves that can help you improve and develop your upper body. In fact, there is a synergy that takes place whenever you do the pressing and pulling at the same time. You will not only increase your muscles but lose fat as well.- The Renegade Row
- The Double Bend over Row
- Interchanging Bent over Row
- 1-Arm Row With 2 kettlebells
Types of Core Kettlebell Workouts
Core - these workouts cover the entire midsection of the body. When your core is weak, then your overall body is weak. To increase the power and strength of your midsection, incorporate any of the following types of kettlebell workouts:- Turkish Getup/Sit-up
- Turkish Getup
- 1 Arm Windmill
- 2 Arm Windmill
Many of the exercises are great substitutions for working out with free weights, in addition to providing a fat burning workout. Kettlebell workouts will quickly increase your strength and cardio health.
What Are Kettlebells And Why Should You Use Them?
Have you seen people using kettlebells at the gym and wondered what all the fuss was about? Kettlebells have been around for a long time, but are now becoming an increasingly popular workout for the average person.Kettlebell training has a number of benefits, and once you've learned the basics, you can do a variety of exercises.
Learn why you should start using kettlebells for your fitness routine.
Kettlebells for Fitness and Body Building
Kettlebells are also known as giryas. They were first developed and used in Russia for the purpose of traditional fitness and body building workouts or exercises. Composed of cast iron, these weights are cannon-shaped with a gripable handle. They vary in weight, with the most popular weights being 8-12 pounds for women, and 16-20 pounds for men, although they come in heavier sizes. In the past, they were used extensively by weightlifters and wrestlers to increase strength and endurance. Their popularity has spread to both men and women as an incredibly fast and intense workout.Kettlebells can replace most pieces of weightlifting equipment such as dumbbells and bars. They provide increased movement and work more groups of muscles through an increased range of motion. This type of training locks the joints and also strengthens ligaments and tendons.
Kettlebell Workout Exercise for Men and Women
A kettlebell workout is one of the few types of activity that both strengthens muscles and provides a cardiovascular workout. Because of its fat burning capability, this is a great exercise for both men and women. The systematic movements done with the kettlebells will absolutely increase your heart rate during the workout period. Not only does kettlebell training burn fat, but it increases your functional strength, so that you can perform everyday movements with a lower possibility of pain and injury. The core abdominal and back muscles become significantly strengthened, along with the hamstrings, glutes, biceps and shoulders. In fact, there are number of kettlebell exercises that are easy to learn which will work your whole body in no time.Kettlebell Training for Overall Body Strength
If you are involved in another sport or hobby, such as mountain biking, hockey, soccer or martial arts, you can increase your athletic ability with kettlebell workout training. This type of workout helps your body absorb shock and stress easier from these types of activities. In addition, it allows you to build up your overall body strength so you can perform more movements with added flexibility and endurance.Kettlebells have a place in nearly everyone’s workout regime. From increased strength to superior weight-loss capabilities, kettlebell training is an excellent workout to achieve your fitness goals. With kettlebells, you can achieve superior results in a shorter amount of time.
Benefits of Kettlebell Training Workouts
If you are new to kettlebell training workouts you may not even have seen kettlebell equipment. What exactly is a kettlebell? Fascinatingly this equipment has existed for a very long time, well over a hundred years actually, although it has only gained widespread popularity in recent years. The best way to describe it is to say that it is like a cannon ball that has a handle.
Advantages of Kettlebell Training Workouts Over Other Workouts
Kettlebell training workouts have many advantages over other similar workouts that you may want to consider. To start with they require very little space. That means that if one of your obstacles to staying in shape has been making it to the gym then you can now do some serious workouts without leaving your home. This is probably one of the reasons why they have become so popular so quickly.The other advantage is that with kettlebell training workouts you need only one piece of equipment to be able to do tons of different exercises. What you will get will be a workout for the entire body with every kind of benefit that you can ever think of. From stronger legs and arms to much stronger back and shoulders and even the kind of wonderful 6-pack abs that you only see in movies.
Achieving the Best Results of Kettlebell Training Workouts
You will be making a mistake if you assume that you can somehow figure out your own kettlebell training workouts. There is a special technique in being able to use these weights properly. And so if there is a gym you go to sometimes do ask the instructors to help you out with a few basic exercises and instructions on how to make the best use of your kettlebell equipment. Alternatively you can buy a book to instruct you on how to use them. There are also DVDs available on the subject such as the Kettleworx DVD System.This is all well worth the trouble because with the correct use of this equipment, there is no limit to what you can achieve with kettlebell training workouts. Martial arts experts use these workouts to build muscle, core strength and enhance flexibility. And yet ordinary folks look for the kind of exercises using kettlebells that burn calories and result in fat loss so that they look great. This equipment and the exercises you can do with it achieve both goals very well giving exceptionally good results.
A great tip for beginners that will save them a lot of money is to purchase a set of adjustable kettle bells to avoid having to buy a set of different weights.
Kettlebell Training Workouts Availability
Your kettlebell training workouts can be pretty intense if you want. The degree of intensity is totally up to you and what you want to achieve.
You need not have any further delay in starting your kettlebell training workouts because the equipment is widely available in local gym stores and retailers near you and if you really want to save money you can even purchase your weights online.
One of the really wonderful things about kettlebell training workouts is that they are suitable for both men and women and will be able to give you admirable results for a very wide range of different objectives that you may be having in mind.
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 For Women: An Effective Way To Lose Weight
People 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, and a kettlebell workout routine which 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, surgar 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.
