Kettlebells have experienced a recent surge in popularity. What many do not realize is that these cast iron weights have probably been sitting in the gym corner getting dusty, considering they have been traced back to 16th-century Russia.
History
Kettlebells are an old Russian training tool that have been used by weight-lifting Olympians for centuries. They are cast iron balls, similar to a cannonball, with a handle attached. The original weighed one "pood," or about 36 lbs. More recently, since they have been gaining popularity, they are now available coated in plastic and in a variety of colors. Today you can find gyms, classes, certifications and fitness videos explaining how to exercise with a kettlebell.
Claims
The International Kettlebell and Fitness Federation claim that consistent kettlebell training will result in improved strength, improved work-capacity, improved flexibility, coordination and balance, weight loss, improved core strength, mental toughness, and the list goes on. This has led many fitness professionals and researchers to question can one type of training really bring all these results?
Research
Traditional weight lifting improves strength and endurance; however, many professional fitness organizations were not convinced that kettlebell training, primarily a weight-lifting activity, would also improve aerobic capacity and burn significantly more calories compared to other methods. In June 2010, a fellow of the American College of Sports Medicine released the results of a study that found that these claims are true. The study found that kettlebell training evoked a positive aerobic training effect. In fact, the study found that the number of calories burned was equivalent to jogging at 6 mph or biking at 15 mph.
The American Council on Exercise, ACE, also conducted a study with experts at the University of Wisconsin, La Crosse, that analyzed energy cost and intensity of kettlebell workouts. Their study found that with each minute of kettlebell training the participants were burning 13.6 calories per minute aerobically, and 6.6 calories per minute anaerobically. That is at least 20.2 calories per minute, a burn rate, which ACE noted, matched cross-country skiing up hill at a fast pace.
Muscle Mass
Both studies attributed their results to the large amounts of muscle mass used during kettlebell training. Most of the traditional moves involve the legs, back, abdominals, arms, back and shoulders which equates to a total-body workout. Because of its impact on all the major muscles of the body, kettlebell training is a great way to get a strength-training session with aerobic training in one shorter session. Most people spend hours in the gym splitting their time between the weight room and cardio machines. Kettlebells are proving to be an efficient way to get an effective workout.
Technique
Kettlebells range in weight from 5 lbs. to 175 lbs. And because the entire body is engaged during the movements, it is crucial that each exercise be performed correctly. The lifts often involve swinging the weight, therefore it is recommended that you work with a certified kettlebell or fitness trainer when you begin. If the movements are performed incorrectly, you will increase your chance of injury to the back, neck or any other part of your body.
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