Kettlebell training is a mode of training that has gained popularity over the past few years. The kettlebell is an iron sphere that has a handle attached to it. They come in various weights and can be swung or lifted in order to increase stamina and strength. While the kettlebell has gained popularity recently, it is not a new mode of exercise as it has been around since the 18th century. The recent resurgence of kettlebells for training has many researchers asking questions about its scientific benefits for those who use this mode of training.
Oxygen Consumption
One of the most recent areas of research regarding kettlebell use is oxygen consumption values. Increased levels of oxygen consumption allow for a higher intensity of exercise and more prolonged bouts of exercise. In terms of kettlebells, questions have been raised whether this resistance-based exercise mode can provide a significant increase in oxygen consumption. In an April 2010 article in the "Journal of Strength and Conditioning Research, " researchers Farrar, Mayhew and Cox investigated the aerobic benefits of participating in kettlebell-based exercises continuously over a prolonged period of time. Results of the study indicated that continues kettlebell exercises over a prolonged period of time can improve oxygen consumption levels.
Calorie Expenditure
Another area of recent research related to kettlebell training is energy cost or calorie expenditure. Kettlebell training can be very intense so recent research has begun to explore how many calories can be burned by participating in this type of training. In the January/February Issue of "ACE Fitness Matters," researchers Schnettler, et. al, examined the relationship between kettlebell training and energy expenditure. The results of the study indicated that a 20 minute kettlebell workout yielded slightly more than 400 burned calories. The study went on to say that this is equivalent to other high intensity modes of training such as running a 6-minute mile or cross country skiing.
Muscular Strength and Endurance
While kettlebell training has been shown to be effective for increased calorie expenditure and aerobic health benefits, another question that has been recently asked about kettlebells is whether they actually increase muscular strength and endurance. In a January 2010 article in the "Journal of Strength and Conditioning," researchers Monacchia, et. al investigated the effects of kettlebell training on muscular strength and endurance. The results of their study indicated that kettlebell training significantly improved strength and endurance, and was also seen as an effective alternative mode of exercise outside of traditional weight training.
References
- "Journal of Strength and Conditioning"; Oxygen Cost of Kettlebell Swings; R. Farrar, J. Mayhew, J. Alexander. Volume 24. April 2010.
- ACE Fitness Matters: "Kettlebells: Twice the Results in Half the Time;" C. Schnettler, et. al. January/February 2010.
- "Journal of Strength and Conditioning Research"; Transference of Kettlebell Training to Traditional Olympic Weight Lifting and Muscular Endurance; P. Monacchia, et. al. January 2010.
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