Originally used by the Russian military in the 18th century for weight training, kettlebells have resurfaced as a time- and space-efficient workout tool, according to Northwestern University. As a weight-loss tool, kettleballs can burn fat, boost metabolism, tone muscles and build endurance. Kettlebells resemble cannonballs with handles and are available in weights ranging from 12 to 24 kg.
Time Efficiency
Kettlebell exercises combine cardiovascular and strength training, allowing for a time-efficient workout, according to the American Council on Exercise. Lifting and swinging kettlebells is a whole-body workout that may replace time normally spent on a treadmill and then lifting weights. A study by ACE found that the average 20-minute kettlebell workout burns approximately 272 calories.
Types of Exercises
Women typically use kettleballs ranging in weight from 8 to 15 lbs. to start, according to ACE, while men may begin with 15 to 25 lbs. Exercises to promote strength and lose inches include deadlifts, single-arm swings, kettlebell push-ups, Turkish half get-ups, lunges and single-arm rows. ACE advises starting with lighter weights two to three times weekly and progressively moving on to heavier kettlebells as your strength increases.
Physical Benefits
When combined with a sensible low-calorie diet, the physical benefits of a kettlebell workout may lead to weight loss and toning within a few weeks. According to an article in the Seattle Times, kettlebells strengthen and stretch most major muscle groups through coordinated movements. Controlled breathing while contracting muscles improves overall strength and balance. Core strength increases while you try to maintain your center of gravity while lifting and swinging the kettlebell.
Calorie-Burning Potential
Burning more calories than you consume is the formula for eventual weight loss. An ACE study estimates that kettlebell workouts burn approximately 20.2 calories per minute, which is equivalent to the pace of running a 6-minute mile. Because kettlebell workouts utilize the entire body in interval training, calorie burning happens quickly and continues anaerobically after the workout is complete.
Kettlebell Costs
As the popularity of kettlebells rise, costs decrease as more distributors sell the cast-iron weights. In 2006, a 12-kg kettlebell, approximately 24 lbs., sold for $200, according to Northwestern University. In 2010, Kettlebells USA sells 12-kg kettlebells for $39.99. When compared to treadmills or weight sets that cost hundreds or even thousands of dollars, kettlebells are a cost-efficient workout option for many people.
Target Audience
Although many sports teams embrace kettlebells for strength training, such as Ferris State University's football team in Michigan, anyone seeking a high-intensity, calorie-burning workout is the perfect candidate for incorporating kettlebells into their exercise routine. Northwestern University found that 35 to 55-year-old women are the core group of customers using kettlebells consistently, and they seek assistance from trainers to learn the most efficient ways to use kettlebells.
Member Comments