The kettlebell is an ancient fitness training tool that has enjoyed renewed popularity recently, with several kettlebell training organizations being formed. The kettlebell resembles a cannonball with a large, rounded handle. It originally was used by Russian farmers as a counterweight. In the 1940s, lifting kettlebells became the national sport of Russia. The rapid spread of kettlebells today is due largely to the claims that kettlebell training can increase weight loss while encouraging muscle growth. Belly fat is typically difficult to remove, and kettlebell training may be helpful.
Spot Training
Spot training, or spot reduction, is a fitness theory that suggests that weight can be lost in target areas by exercising the muscle group more than others. According to ExRx.net, an online fitness resource, spot training is not possible. For example, if your goal is to reduce belly fat, doing crunches and other abdominal exercises builds the muscles under the fat but does not remove the fat. Weight must be lost throughout the body.
Potential Kettlebell Benefits
Kettlebell proponents claim that, because the movements involved in kettlebell workouts challenge multiple muscle groups while imitating everyday movements, there are several benefits from this type of training. Professional kettlebell trainer Lisa Shaffer of No Fear Fitness says that kettlebells engage your muscles in ways that increase strength and flexibility, improve balance and encourage weight loss from one workout. At the root of these assertions is the idea that the difficulty of kettlebell lifts provides a more effective aerobic workout.
Expert Insight
The American Council on Exercise conducted an experiment to the test how aerobically challenging a kettlebell workout can be. Researchers found that a 20-minute workout with kettlebells burned about 400 calories both aerobically and anaerobically. This is roughly equivalent to the amount of calories burned from running a mile in six minutes. These results support the claim that kettlebell training is an effective exercise for weight loss.
Considerations
Kettlebell training is a very difficult exercise mode that incorporates balance, endurance and strength in one workout. The movements involved in kettlebell training also are large and dynamic and can lead to joint injury if they are not executed with proper form. Do not attempt kettlebell training if you have knee or lower back pain and always discuss any mode of exercise with your doctor. If you do pursue kettlebell training, begin with a low weight. The American Council on Exercise recommends that women start with 8 to 15 pounds and men use 15 to 25 pounds.
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