While kettle bell enthusiasts cheer on training every day, there is one more you should listen to — your body. 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. Toucan calculate your maximum heart rate by subtracting your age from 220.
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. Once you are working out at 70% of your max heart rate, your body starts to feel it.
Between 85% and 95% of your max heart rate is the sweet spot for weight loss. 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. Here are some reasons why you should make kettle bell training part of your workout routine:
It also creates dense muscle mass which burns calories from fat stores all day long while improving your resting metabolism. Fitness pros also refer to kettle bell training as a functional workout.
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. 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 kettle bell workout.
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 kettle bell workout routine.
Toucan train with kettle bells every day, as long as you listen to your body. When performed correctly, kettle bell training can increase your muscle tone, improve your cardio and mobility, and burn a lot of calories.
Is swinging a kettlebelleveryday the answer to your fat loss, strength, or lower back issues ? As the swing uses so many muscles it also burns a lot of calories as well as raising the heart rate quickly making it very cardiovascular.
If performed correctly the kettle bell swing will also strengthen the body from head to toe as well as developing a solid core to prevent back issues. Age — younger body’s repair quicker than older ones Genetics — some people just recover from exercise quicker than others Diet — it’s hard to repair muscle tissue if you have a feeding yourself with junk food Sleep — the majority of muscle repair happens during your sleep Occupation — a daily physical job may not leave much room for complete recovery Experience — a lifetime of exercise or lifting weights can mean quicker recovery
Heavier weights and longer workouts together create a lot of volume that will definitely overload the system. Make sure to measure your heart rate at the same time first thing in the morning.
If your resting heart rate is elevated or you feel excessive fatigue then take another day off. As mentioned earlier, you need to keep the volume low in order to avoid over training and potential injury.
Two Handed Swing x 10 reps Rest for as long as needed Repeat 3-6 times Keeping the repetitions and rest periods short like this gives you time to reset each set.
Toucan use a system called ‘ rep setting ‘ in order to ensure you do not over exercise each day. Two Handed Swing x 10 reps Rest for as long as needed Repeat 6 times
Two Handed Swings x 15 reps Rest for as long as needed Repeat 4 times Two Handed Swings x 10 reps Rest for as long as needed Repeat 3 times One Handed Swing x 5 reps each side Rest for as long as needed Repeat x 3 times
One Handed Swing x 10 reps each side Rest for as long as needed Repeat x 3 times As toucan see the total amount of repetitions always equals 60 reps so you make sure to keep the volume down.
The kettle bell swing is a huge full body exercise that is good for strength, conditioning, fat loss and power. Everyone responds different to exercise depending on their age, genetics, diet, occupation, experience, and the workout itself.
The volume of the workout needs to be kept low in order to perform kettle bell swings daily. If you have trouble finding time to fit in exercise with all your other daily responsibilities, a kettle bell workout 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. For this reason, follow proper safety techniques, much like you do with traditional free weights.
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.
The American Council on Exercise suggests alternating the number of repetitions and sets at each workout. As far as exercise equipment goes, a kettle bell is as simple as it gets: just a hunk of iron with a handle.
And unlike complicated weight machines, kettle bells allow for compound, functional exercises, which work multiple joints and muscle groups together—including small stabilizers—to better mimic your movements in the mountains. Most outdoor athletes, especially skiers, climbers, and hikers, spend a lot of time under tension, with your muscles loaded and engaged for long durations, says John Mark Selling, a coach and the co-founder of Goat Training in Edwards, Colorado.
A little preseason strength and conditioning work will go a long way toward allowing you to link turns with style, top to bottom. “Plus, for a lot of people, they’re more fun than machines and less intimidating than a barbell loaded with weight.”
If you ’re in training mode, Selling recommends doing this routine two to three times per week to build strength. For more of a strength workout to target muscle recruitment and growth, use heavier loads and fewer reps. For a conditioning workout to target the cardiovascular system, use lighter loads and higher reps.
As your body adapts to the stress and gets stronger, gradually add more exercises into the routine and increase the number of sets. Once an exercise begins to feel too easy—as in you have four or five reps left in the tank once you hit your target—up the weight.
When in doubt, have a certified trainer or coach walk you through the movements or assess your technique. What it does: Primarily strengthens the gluteus Maximus and quadriceps and activates the core, upper back, chest, shoulders, and arms.
As they swing forward, use the momentum to lift the weights to shoulder height and rotate them to balance on the backs of your forearms, with the handles seated in your palms. Keep your chest and head high, pull your shoulders back and down, and engage your core muscles.
With any type of squat, good form is key to prevent injury and target the glutes—the primary muscle group used in this exercise. Your knees should track straight forward over your toes but not beyond, and they should not collapse inward at any time throughout the movement.
What it does: Improves strength and power in the posterior chain (the muscles on the backside of the body), particularly the glutes, hamstrings, and spinal erectors. This latter group is made up of long muscles, which run parallel to the spine and help straighten and rotate the back.
Swings also train hip mobility and lumbar (lower back) stability. How to do it: Stand in front of a kettle bell with your feet slightly wider than your shoulders, toes facing forward.
Keep a slight bend in your knees, and without rounding your spine, hinge forward at your hips to reach down and grab the handle with both hands, using an overhand grip. Then s nap your hips forward, squeeze your glutes, and straighten your torso and knees to swing the weight up to shoulder level but no higher.
At the top of the swing, your body should form a straight line from heel to head. As the kettle bell swings back, soften your knees and hinge forward at the hips—without rounding your back—until your torso is nearly parallel to the floor.
Keep a neutral spine throughout the movement, and be mindful to not overextend your back at the peak of the swing or squat too low on the return. Incorrect form can stress the lower back and will not target the right muscles.
What it does: Strengthens just about everything—the quads, glutes, hamstrings, pecs, triceps, traps, deltoid, and core—through a functional movement pattern. Roll onto your back as you press the kettle bell straight up until your right elbow is fully extended.
On your left side, stick your arm and leg out at 45-degree angles and press them into the floor for support. Pivot your left foot to square your hips and enter a lunge position.
How to do it: Stand tall while holding a kettle bell in each hand with straight arms. Keep the weights at your sides, a couple inches away from your body, so they don’t brush your legs.
Hold your chest and head high, pull your shoulders back and down, and engage your core muscles. What it does: Primarily strengthens the quads and glutes and activates the calves, hamstrings, hip adductors, and core muscles for stabilization and balance.
How to do it: Clean two kettle bells into the rack position at shoulder height (as described above), and stand tall with your core engaged. Then, sink your hips to lower into a squat until your front thigh is parallel to the floor.
To challenge your balance and make the exercise more difficult, do a Bulgarian split squat : the form is the same as above but with the top of your rear foot on a box or bench. Then, press the weight overhead until your arm is fully extended (palm facing forward), and slowly lower it back to the rack position at shoulder height.
Keep your hand, wrist, and forearm in line and vertical throughout the movement. What it does: Targets the deep core muscles, the transverse abdominal, and the obliques through a counter-rotational movement.
Lift your feet a few inches and rock back slightly to balance on your sit bones. Lightly touch the weight to the floor on one side, and repeat in the opposite direction.
Rotate your shoulders to follow the weight, and resist any movement in your hips and legs. Keep your core engaged and your torso straight to protect your lower back.
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