If you’d like to get your heart rate up, strength train and core train all at the same time, then grab a kettlebell. Celebrities and celebrity trainers have been ringing and singing the praises of kettlebells for years. The Russians have taken kettlebells from the scales to the gym. Kettlebells were originally used in markets to measure grains and other crops on scales. Workers used them to show their test of strength during their downtime and hence kettlebell training evolved. I am actually certified in KBC Concepts Kettelbell Training www.kettlebellconcepts.com and know the benefits of using them firsthand to sculpt my body.
Kettlebells kick traditional weight training up a knotch by adding an extra measure of functionality to the workout. The key is the fact that you need to stabilize the body as you are working out with kettlebells. For example, a dumbbell has a specific movement, whereas with kettlebells you have to adjust because their weight is not evenly distributed. This particular element allows for mimicking movements or “lifeskills” as I like to refer to them such as picking up grocery bags, carrying your kids, reaching up on a shelf, etc.
Kettlebell training can up your calorie expenditure by 50 percent. In fact, research shows that in just 20 minutes of kettlebell training, you can burn up to 300 calories. When you factor in your heart rate getting up, plus the amount of energy it takes to repair the body, you’ve increased your daily calorie expenditure as well. I suggest starting with a lighter kettlebell of 5 or 10 pounds until you learn the moves. Here are some simple kettlebell exercises.
The Swing
Stand with your feet a little wider than hip distance across. Squat down into a position while your still able to keep your knee from going over your toe line. Stand-up from that squat position as you swing the kettlebell up to shoulder height. Bend your knees as the kettlebell descends and repeat. Do about 15 of these.
Around the Body Pass
Start with both hands holding the kettlebell in front of your body. Move the kettlebell with the right hand only and bring it behind your back to meet your left hand completing a full circle to the front of the body. Repeat on left side. Do 10 reps on each side.
Squat
Stand with feet hip distance apart and hold the kettlebell in front of you. Sit back into a squat position, making sure to keep your knees from crossing over your toe line.
Joanne Sgro is Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area, where she runs her personal training business, Fitness Answer, LLC.