And since kettle bell training works most of the major muscles in the body, it is important to give recovery attention and avoid over training. In order for your body to recover from a workout quicker, you need to feed yourself with the correct nutrition and the right supplement stack.
The amount of exercise you should do per week depends on how quickly you recover from each workout. You could exercise every day, given that it comprise easy movements and light resistance.
This is the average maximum number of times your heart should beat per minute during exercise. Low intensity exercises are good for weight loss and cardiovascular conditioning.
At this state, your body will be burning fat, pumping blood, and using up your energy at a steady rate, but not so much that you’ll be exhausted. Between 85% and 95% of your max heart rate is the sweet spot for weight loss.
It burns large amounts of energy in a short period of time. Triathletes and marathon runners usually workout at this intensity level.
Exercise will usually last no longer than 20 minutes, with plenty of rest in between the bursts of high-intensity intervals and done every two or three days. Alternating different kettle bell weights will also give your body a chance to recover.
If you choose a kettle bell that is too heavy from what you are used to lifting, you are more likely to experience muscle soreness or injuries. The American Council on Exercise also suggests alternating the number of reps and sets at each workout.
Choose a kettle bell with weight that would allow you to complete 10 reps with good form. If you are looking to lose some weight and tone your muscles, 3 – 5 times a week sounds about right.
Fagin suggests aiming for 5 to 7 rounds, though it’s always best to concentrate on proper form over speed. Kettle bells are strength training tools, hence It is advisable to start your workout with a fitness trainer to ensure you are following proper safety techniques.
While it’s working on melting fat and sculpting muscles, you will also develop mental toughness that you were not aware was even possible. It also creates dense muscle mass which burns calories from fat stores all day long while improving your resting metabolism.
It also strengthens the tendons and ligaments, making the joints tougher and thus less susceptible to injuries. In every workout, it focuses on movements (not muscles), whole body training, and strength.
Kettle bell exercises train your body as a unit, helping you become more coordinated in each workout session. As with any type of workout, the number of calories you burn depends on many factors.
In a study by the American Council on Exercise, 10 of their volunteer subjects burned at least 20.2 calories per minute in an intense kettlebellworkout. The reason behind this is when you work out intensely, your muscles get fatigued more quickly, making you more susceptible to injuries.
In general, the safe rate of weight loss in any workout is about 1 to 2 pounds per week. Working out for roughly three hours a week would make you lose half a pound.
With that said, how quickly you lose weight will depend on the frequency and intensity of your kettlebellworkout routine. When performed correctly, kettle bell training can increase your muscle tone, improve your cardio and mobility, and burn a lot of calories.
Imagine you’re a soldier posted at a foreign military base. Western : occasional soul-crushing, long, brutal workouts followed by days of weakness as you recover.
Eastern : easier, shorter training performed every day with little weakness or recovery. Pavel Tsatsouline, the “father of the kettle bell ”, focused his entire career on the Eastern strength approach.
Greasing the Groove (GTG) is a micro- workout approach to everydaykettlebell training. Instead of long dedicated blocks of all-out workouts, Pavel prescribes light sessions every day.
Sessions with long rests between sets, and stopping well before failure. Best of all, light, everydaykettlebell training doesn’t require recovery.
Greasing the groove can stand alone as a complete workout, or layered on top of an existing routine for faster results. Like conventional barbell and dumbbell programs, intense kettle bell training tests your ability to recover.
To keep the system in balance, daily workouts must be less intense and shorter. If this all seems too confusing, Pavel designed a great program for everydayKettlebell Training called Simple & Sinister (Amazon).
He gives you daily kettle bell routines and lays out the common rookie (and veteran) mistakes. While exercising, the moment your form slips up just a tiny bit, STOP.
I can trace back most of my injuries to ignoring poor form cues. For the best results, perform 70-250 kettle bell swings daily before breakfast when hormones and enzymes are primed to burn stored body fat.
For an average strength man, he recommends 24 kg for KBS and 16 kg for TGU. For an average strength lady, Pavel recommends 16 kg for KBS and 8 kg for TGU.
I’ve found that I can complete a workout of Kettle bell Swing and Turkish Get-Ups in just about 10 minutes. Most people begin noticing big results and improvements in 2-4 weeks.
Cardio and strength benefits begin earlier, while goals like weight loss can take a little longer to show. You’ll notice that your usual everyday activities become easier.
Every time you enter the room, hit a few kettle bell swings. I started GTG and reclaimed 15 hours previously consumed by the gym.
Paradoxically, swinging kettle bells kept me consistently near full strength while I continued to build muscle. I no longer spent 90 percent of my weeks recovering from monstrous personal-record setting workouts.
If you have trouble finding time to fit in exercise with all your other daily responsibilities, a kettlebellworkout might be the ideal solution. Using kettle bells can give you a total body workout as long as you include a variety of moves and stick with your program on a regular basis.
The Centers for Disease Control and Prevention recommend at least 2 1/2 hours of cardiovascular exercise each week. Many of kettle bell exercises, such as swings, require repeated movements with the weight, which elevates your heart rate and burns calories.
Kettle bell swings, Turkish half-get ups, shoulder press, halos, kettle lunges, cleans, windmills and snatches are ideal moves to add to your routine. Each move targets several muscle groups, including your arms, legs, back, core, shoulders and chest.
Mix and match your favorites during each workout to keep your muscles challenged and burn calories at the same time. The American Council on Exercise suggests alternating the number of repetitions and sets at each workout.