A kettlebell is a cast-iron weight with a handle that you can use for both cardiovascular and strength training. A kettlebell's traditional weight is 35 lb., although this can vary greatly. The calories you burn during kettlebell training depend primarily on your heart rate and your VO2 max. Additional factors for calculating your calorie expenditure rate include your weight, age and gender.
Heart Rate
An accurate calculation of your calorie expenditure during kettlebell training generally requires you to maintain a heart rate between 90 and 150 beats per minute, or bpm. This is the range over which your heart rate has the strongest relationship with your calorie expenditure rate. You may need to adjust the intensity of your kettlebell training to keep your heart rate in this range.
VO2 Max
VO2 max is the highest rate at which you can use oxygen, and is a good indicator of your calorie expenditure during exercise. You can estimate your VO2 max from the maximum distance you can run in 12 minutes. The following equation provides this calculation: VO2 max = [(X - 505) / 49.2], where X is your maximum 12-minute running distance in yards.
Procedure
Wear your heart monitor and warm up to get your heart rate above 90 bpm. Begin recording your heart rate and start your kettlebell training. Stop recording your heart rate after you complete your session. This procedure provides your average heart rate during the kettlebell training session and the duration of that session.
Calculations
Calorie expenditure formulas for men and women are available from the "Journal of Sports Sciences." The formula for women is Calories = [(0.380 x VO2 max) + (0.450 x Heart Rate) + (0.274 x Age) + (0.0468 x Weight) - 59.3954] x Time / 4.184. The formula for men is Calories = [(0.404 x VO2 max) + (0.634 x Heart Rate) + (0.271 x Age) + (0.179 x Weight) - 95.7735] x Time / 4.184.
Estimate
BuddySlim provides an estimate for the calorie expenditure rate of kettlebell training. A person weighing 154 lb. can expect to burn about 469 calories per hour by using kettlebells.
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