By: Katie McIntosh, Fitness Coordinator
Are you trying to begin an exercise program and not sure where to begin? Are you looking to spice up your already existing fitness routine? Are you looking for an amazing full body-training tool that is easy to use and super effective? If you answered yes to any of these questions, kettlebells are the answer for you. Here are 8 amazing reasons why you should add kettlebells to your exercise routine.
Kettlebells are one of the most versatile training tools and show significant results in a very short amount of time. Workout sessions can be effective in as little as 15 minutes, making the kettlebell the “no excuses” tool of choice. One study was done by the American Council on Exercise, where a subject performed a kettlebell exercise for 6 repetitions every 15 seconds for 20 minutes and the calorie burn averaged out to 20.2 calories per minute. This does not put into account the after-burn effect on the metabolism the body experiences after intense interval training.
It may sound counterintuitive, but working out is actually one of the best ways to boost energy naturally. According to the University of Georgia, sedentary but healthy adults who engaged in some form of exercise for just 20 minutes three times a week felt a 20% increase in energy with a 65% decrease in the feeling of fatigue. With a quick 20 minutes kettlebell session – you are guaranteed to feel uplifted and energized to carry on the rest of your day.
The unique thing about kettlebells is most obviously its shape. It looks like a bowling ball with a handle at the top of it. This unique design promotes and encourages stability in all aspects of the word. When you are moving the kettlebell around it is constantly throwing off your center of gravity, thus making you have to continuously correct your body so you don’t fall over and maintain core stability balance. Kettlebell sculpting will create and reinforce strong muscles and bones, conditioning them statically and dynamically from every angle, while maintaining your center of gravity. This will ensure that your core, which is defined as everything from your chest to your knees, is tight and supportive. Every motion performed using the kettlebell uses coordination to make the exercise flow effectively and maintain proper form. The motions are fluid and smooth ensuring that all supportive and main muscles are activating in one cohesive movement to prevent injury and keep bones strong.
If you have ever tried kettlebells you may notice that you are more easily fatigued or “winded” after short bursts of exercise compared to other training mechanisms. That is because the kettlebells are not only designed as a weight lifting tool to increase strength anaerobically, but also to improve your anaerobic/cardiovascular function and fitness. You can compare this to running or jogging. You can get the same cardiovascular benefit from kettlebell workouts as you can with running without the harsh impact on your joints.
In my professional opinion, kettlebell workouts are the most effective way to tone your body and loose fat and cellulite, FAST. Women’s Health ranked kettlebell training #3 in weight loss by burning an average of 554-822 calories per hour which is not putting into account the after-burn effect of interval training, which can burn calories for up to 36 hours after leaving the gym. That ensures that you are burning the maximum calories without a ton of time spent in the gym. Kettlebells are so versatile and easy to use that anyone from a true beginner to exercise to an elite athlete can benefit in many ways by incorporating kettlebells into their exercise routine. I have seen first-hand how effective and quickly this training technique can melt the fat and tone the body while increasing strength all at the same time. It really is a great tool to have and there are so many exercises that can be performed for beginner and advanced levels of fitness!
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