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. 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. 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. Rather than aiming to do rounds of this workout, it is more important to concentrate on proper form.
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.
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.
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.
Toucans 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. Incorporating a series of kettle bell exercises into your workout routine once or twice a week can greatly help to improve your functional fitness (or, in other words, increase your capacity to handle everyday movements like carrying groceries, sitting down and standing up, or hauling heavy luggage).
Plus, unlike the more rigid movements you might perform using a dumbbell or cable machine, many kettle bell moves integrate the use of momentum, which requires a greater amount of engagement from both your large and small muscle groups. There’s also the benefit of combining cardio and strength into one workout. If your aim is to build strength and muscle, focus on using a heavier weight and complete three sets of 8 to 12 reps for each exercise.
If your goal is more targeted toward fat burn, use a lighter weight that will allow you to complete 10 to 20 reps at a faster pace. Keep your core tight and your spine neutral as you lift a kettle bell off the floor and row your right arm back.
This move works to build strength in your hamstrings, glutes and core while also challenging your balance and stability. Keep your core tight and your spine neutral as you hinge forward at your hips, letting the kettle bell fall towards the floor and your left leg extend up and back.
Slowly return to the starting position (try not to let your left leg touch the ground) and repeat for the desired number of reps before switching to the other side. This double-duty exercise will challenge your lower body while also very specifically targeting the triceps muscles in your arms.
The seated twist works to strengthen your core, specifically your obliques, and adding the overhead press to this move means you ’ll target your shoulders, too. Being seated with your knees slightly bent and the kettle bell in your hands (toucan rest your heels on the ground or for a bigger challenge, hold your feet in the air).
Keep your core tight as you touch the kettle bell down to the floor on your left and then twist to the right as you raise it up above your head until your arms are stretched above you completely. This is an intricate move that beginners should first practice without using weight, but when done correctly the kettle bell swing is a great exercise for increasing your lower-body and core strength.
Hold the kettle bell in both hands, start standing with your feet slightly wider than hip-width distance apart. Keep your spine neutral and your core engaged as you use your quads, glutes and hamstrings to swing the kettle bell forward and return to standing position, making sure to thrust your hips forward and squeezing your glutes at the top.
Make sure to keep your elbow(s) tucked in close to your body and focus on squeezing your shoulder blades as you lift the kettle bell. As you make your way out of the squat by returning to the starting position, bend your elbows, drawing your hands to your chin to complete the row.
Keep your core tight and your spine neutral as you lunge to the right while also bending your elbows and drawing your hands to your chin to “row” the kettle bell upward. Like the single-leg dead lift, this move will target your hamstrings, glutes and core, but while working both legs with the same motion simultaneously.
Keep your arms straight as you use your glute, hamstring and core muscles to raise your torso until you ’re standing completely upright.