Kettlebells deliver a varied and fun fitness workout program by combining cardio exercises and muscle strengthening workouts that sculpt the body, improve endurance and increase fitness. Achieve the same results from spending hours in the gym each week with a kettlebell workout that takes as little as 15 minutes, three times a week. Kettlebells are an ideal fitness program for exercisers looking for the quickest results in the shortest amount of time.
Kettlebell Workout Plans
Originating in Russia, kettlebells are making inroads with exercisers, athletes, celebrities, sports teams and weekend warriors because the intense, interval workouts enable them to reach their fitness goals more quickly. Made out of smooth, cast-iron weights, a kettlebell looks like a bowling ball with a thick handle on top. Ranging in weight from two pounds to over 100 pounds, they are easier to hold, balance and move than a dumbbell.
"I think we went through an age of technology which we thought was going to put us in better shape but look what's happened: we're not," says Ken Locker, MA, ATC, a certified athletic trainer at Presbyterian Hospital in Dallas. People realize expensive, high-tech equipment, either used in a gym or at home, isn't necessary for getting and staying fit. Affordable and portable, kettlebells provide the back-to-basics fitness regime many exercisers are looking for because they can be used efficiently and effectively indoors or outside, anytime of day.
Kettlebells: A Complete Fitness Exercise Program
Kettlebell exercises involve many joints and work multiple muscle groups at one time to ensure whole-body conditioning. Movements such as swings, lunges or lifts force the entire body to work as a group, strengthening the core and building stability at the same time. Kettlebells are gaining in popularity because this type of training works the entire body in less time than other forms of exercise programs.
Kettlebell workouts combine aerobic and strength exercises to minimize training time and maximize results. For instance, doing a swing exercise where power is generated from the hips, kettlebells work the abs, strengthen the core and give other muscles a platform to work from. A total body workout, where movements like the swing train all the muscles to work together providing an efficient and effective exercise, can be achieved in less than 20 minutes.
Kettlebell Workouts
Kettlebell workouts are highly efficient allowing the exerciser to burn calories both aerobically and through weight training. “Kettlebells melt fat without the dishonor of dieting or aerobics; losing 1% of bodyfat a week for weeks is not uncommon. If you are overweight, you will lean out. If you are skinny, you will get built up,” stated on On The Edge Fitness, the website of Lauren Brooks, Certified Personal Trainer and Kettlebell Instructor.
Exercise with kettlebells three times a week and enjoy:
- increased energy levels
- a reshaped body
- increased strength
- reduced stress
- improved quality of life
- increased metabolism
This is one exercise program, done consistently, where you can lose weight, tone muscles, improve cardio, strengthen core and improve posture in one workout session.
Kettlebell Training
For athletes and beginners alike, the most important thing to learn about kettlebell workouts is the technique of an exercise. Start slow, learn the form and use lighter weights. Once a movement is mastered, weight can be increased. Remember, patience is key. To maximize a kettlebell workout, find a personal trainer experienced in kettlebell exercises, or purchase a DVD from a certified kettlebell instructor.
While kettlebell workouts are fun, offer variety and are safe for any age, size or shape, they do require dedication and effort. A great solution for busy people, kettlebells deliver a fit, lean and healthy body in a relatively shorter amount of time than any other type of exercise.
Suggested reading: Kettlebell Workouts for Women
Source:
WebMD.com, "Kettlebell Workouts Burn Calories" (accessed April 9, 2009)
Kathleen Armentano - A freelance writer and website publisher, Kathleen has spent over 20 years researching and writing for B2B corporate America and graphic ...
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