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. 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.
This is not the preferable level for everyday workouts and should be performed 3-5 times a week. Between 85% and 95% of your max heart rate is the sweet spot for weight loss.
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. 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. This simple beginner kettle bell workout will blow your mind.
Because ours will teach you how to handle a kettle bell using Mega Man and Mario references. Once you’ve watched the video above (featuring Matt Shorts, a lead trainer in our 1-on-1 Coaching Program) here’s a quick recap with repetitions for the workout here:
Prior to jumping into the kettle bell circuit, don’t forget to do some mobility warm up (toucan see our warm-up routine here): Nothing too crazy, just something to “grease the groove” and get your body used to movement so you don’t pull any muscles once you start swinging the kettle bell.
In other words, preparing your muscles and joints to move some weight around! A few minutes of running in place, air punches and kicks, some jumping jacks and arm swings, should get your heart rate up and your muscles warmed for the Kettle bell Workout.
Your muscles are broken down when you strength train, and then they rebuild themselves stronger over the following days of recovery! Don’t forget to download our Beginner Kettle bell Worksheet, which covers the above sequence from Coach Matt.
Toucan print it out and track the amount of sets and repetitions you complete, which will help ensure you progress in your training. Let’s go over each exercise in the 20-Minute Beginner Kettle bell Workout:
Tip from Coach Matt: with your halos, remember to keep the movement smooth. You don’t want to accidentally slam your head with the bell. Grab the kettle bell with two hands “by the horns,” aka the handle.
Tip from Coach Matt: for the goblet squat, focus on depth. Tightening your muscles will engage your core, offering a fuller body workout.
Tip from Coach Matt: during the kettle bell swing, focus on hinging your hips. The swing is like a dead lift movement, so you should feel it in your hamstring and glutes.
Pick up the kettle bell by driving your elbow up into your rib cage. Tip from Coach Matt: try to keep your back straight and stomach tight during the row.
This will help engage your legs for stabilization as you pull the kettle bell towards your stomach. Grab the kettle bell with one hand and rest the weight between your arm and chest.
Step your leg back (the same side your kettle bell is on) and lower down until your shin is parallelism with the ground (or as low as you can). Tip from Coach Matt: for the lunges, again keep your back straight.
By keeping your shoulders back, you ’ll get a fuller body workout when you come in and out of your lunge. Our spiffy mobile app lets you send video of your exercises directly to your coach, who will provide feedback so toucan perfect your technique.
In case you ’re still on the fence about grabbing a kettle bell, let’s dig into them a little more. Which one you pick will come down to personal preference, your budget, and your experience with kettle bells.
A standard traditional kettle bell will be cast iron, and as the weight goes up, the dimensions go up. No matter their weight, competitive kettle bells will have the same dimensions for bell shape, base, and handle width.
In general, pick a weight that allows you to complete a workout with good form. When in doubt, start with a lighter weight, as toucan always increase the weight/size later.
If you ’re forcing me to pick one for you, knowing NOTHING about you, I’d say consider purchasing a 16 kg if you ’re a male or 8 kg if you ’re a female. You ’ll often hear the terms ballistic and grinding in kettle bell workout discussions, for fast and slow movements respectively.
For ballistic movements, you might actually want a heavier kettle bell, to help with momentum. For grinding movements, less weight might be in order to help with control.
If the handle has rough edges, you ’ll feel each and every one of the movements scrap into your hand. I’ll end our discussion on handles by saying they are generally standardized at 35 mm for thickness.
Not too expensive and decent quality, Cap Barbell kettle bells can be found on Amazon or at any Walmart. The Cap Barbell is the most highly reviewed and reasonably priced kettle bell we have encountered.
Plus, they offer free shipping in the US, which is nice since you ’re essentially mailing a cannonball. Some call Dragon Door the gold standard of anything and everything kettle bell.”
Innit rocks, and they offer good quality bells that are quite popular. OUR ADVICE: Before you go buy an expensive kettle bell, check your gym!
If you make your own kettle bell (be careful — you don’t want it breaking mid-swing! If you ’re trying to lose weight, a kettle bell and the workout routine above would be a great part of the plan!
As we lay out in our Coaching Program and our massive guide on Healthy Eating,” we believe that proper nutrition is 80-90% of the equation for weight loss. If you fix your diet AND begin to incorporate our kettle bell routine a few times per week, you ’ll will find yourself building muscle, losing fat, and getting stronger !
This can be through eating less and burning more (from the kettle bell workout above) Processed foods and junk food make it really tough to lose weight : They have lots of calories and carbs, low nutritional value, don’t fill you up, and cause you to overeat. If you don’t like veggies, here’s how to make vegetables taste good.
Soda, juice, sports drinks: they’re all pretty much high-calorie sugar water with minimal nutritional value. Get your caffeine from black coffee or tea, fizzy-drink fix from sparkling water.
Track your calories and work on consuming slightly less each day. We tackle this point in depth in our article Why can ’t I lose weight?
Those tips should get you started, but if you want more specific instruction and guidance, check out the NF Coaching Program — Your Coach will build a routine tailored to your individual needs and what equipment you have available: Like most things in life, the important aspect of any exercise regimen is starting it.
No matter what strength training program you choose, start TODAY. Our coaches can work with you to pick up a kettle bell for the first time or to learn more advanced moves.
Whether you are brand new to your fitness journey, or ready to take it to the next level, we have your back! Join our free community with a biweekly newsletter, and I’ll send you our Beginner Kettle bell Worksheet.