Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. There is asummaryof general physical activities defined by intensity from the CDC and the Harvard School of Public Health.
I’ve written this article for Personal Trainers London, and you can find it here, or read the updated version below. The question that many people want an answer to, after transitioning from the good old cardio treadmill, and entering the kettle bell world.
So sit tight and read on if you really want to know the nitty-gritty of how many calories you burn with kettlebellswings ! Because if you’re swinging a 4 kilo kettle bell at low intensity you might as well stay parked on the sofa with your hand down your pants like Al Bundy, and watch a re-run of Married With Children.
Intensity / velocity Resistance (weight used) Type of swing Training style (strength; endurance; interval) Now that you know all that, allow me to be the barest of bad news, calorie counting is not exact science, it’s mostly based on guess work, and unless you’re in a highlyadvancedand controlled environment, you’re not going to get a 100% correct answer.
You might think to yourself, I’ll just take in fewer calories by going on a hunger strike, but this will lower your metabolic rate as well, therefore not a recommended option. For long term solutions, you should look at a healthy sustainable diet and a good exercise regime.
If you’re as good as me with math, you’ve figured out that we have another 40 to 25% of calories to burn off after taking our MBR into account. The great thing is, we can subtract another 10% (approx) for the heroic effect of food, i.e. digestion, absorption, storage and use.
In other words, if you’re leading a pretty inactive lifestyle and sit in-front of the TV or computer all day, you can bet your sweet hippy on it that you’re not expanding more than you’re consuming. To get a rough estimate of how many calories you’re burning during exercise there are two calorie burn equations, we’re going to use the Harris Benedict Method which is a method that is great for the average body-type, it however does not take into account lean muscle mass or obesity.
This BMR calculation gives you an idea of what you would burn doing nothing but laying in bed for 24 hours. I’ve mentioned MET earlier on, it stands for Metabolic Equivalent of Task, which is a measurement value of energy expenditure for physical activities.
But you might have noticed that this does not take into account all the factors I previously mentioned, in particular the exact intensity, resistance etc. What you should know is if you want maximum calorie burn you should look at building lean muscle mass, work at the appropriate intensity level using the appropriate amount of resistance for the right duration of time.
If you want to calculate your total daily calorie needs then you need to multiple your BMR with one of the following lifestyle values that apply to you: If you train hard, you need to feed the body for recovery, you still don’t need to count what you eat, you need to listen to how you feel and how you look.
If you want to know how you can burn the most calories while swinging a kettle bell, then I would recommend using a heavy (but safe) weight and perform an interval style routine utilizing fast explosive maximum effort swings for 10 to 14 minutes in duration, at intervals of 20 seconds work and 10 seconds rest. You can also check out my book on Amazon or watch the kettle bell swing video on YouTube.
I know it was a long read, but if you understood everything, I’m sure you got something out of it, if not my point, then at least a formula to calculate how many calories you burn swinging a kettle bell. According to our calculations, a 40-year-old man who weighs 75 kg and is 185 cm tall burns around 713 calories per hour by doing two-handed kettlebellswings.
Let our friend and kettle bell expert Taco Fleur guide you through the calorific maze in this detailed article. Many people want an answer to this question after transitioning from the good old cardio treadmill and entering the kettle bell world.
Secondly, the intensity at which you exercise plays a huge part in how many calories you burn. Because if you're swinging a 4 kilo kettle bell at low intensity you might as well stay parked on the sofa like Al Bundy and watch a re-run of Married With Children.
If you're swinging hip hinge style you're working on your posterior chain muscles, if you're swinging squat style the emphasis is on the anterior chain muscles, and if you're swinging sport style there is the least amount of resistance, hence the least amount of emphasis on any muscles. Now that you know all that, allow me to be the bearer of bad news, calorie counting is not exact science, it's mostly based on guess work, and unless you're in a highlyadvancedand controlled environment, you're not going to get a 100% correct answer.
For long-term solutions, think about a healthy sustainable diet plus a good exercise regime. If you're as good as me at math, you've figured out that we have another 25–40% of calories to burn off after taking our BMR into account.
Divide the above number by 24 and you have your hourly calorie burn while not lifting a finger. I've mentioned MET earlier on; it stands for Metabolic Equivalent of Task, which is a measurement value of energy expenditure for physical activities.
But you might have noticed that this does not take into account all the factors I previously mentioned, in particular the intensity, resistance etc. What you should know is if you want maximum calorie burn you should look at building lean muscle mass, and work at the appropriate intensity level using the appropriate amount of resistance for the right duration of time.
If you want to know how you can burn the most calories while swinging a kettle bell, then I would recommend using a heavy (but safe) weight and performing an interval style routine utilizing fast explosive maximum effort swings for 10 to 14 minutes in duration, at intervals of 20 seconds work and 10 seconds rest. I know it was a long read, but if you understood everything, I'm sure you got something out of it, if not my point, then at least a formula to calculate how many calories you burn swinging a kettle bell.
In particular, I will look at how kettlebellswings can help you burn calories in the most effective manner possible. The reason that kettlebellswings are so helpful is that they are one of the most effectiveexercisesfor fat loss.
Whether you are just starting or have been trying to lose weight for years, kettlebellswings can help you burn tons of calories. A lot of people who are trying to lose weight often do not get very far because they do not understand how important it is to burn calories.
So even if you are somebody who is not going to be concerned with injury, you still should consider incorporating this type of exercise into your daily routine. The thing that makes kettlebellswings so effective for losing weight is that they involve a lot of movement.
Another thing that has a significant effect on how many calories you burn during a workout is the amount of weight that you lift. It doesn’t matter whether you lift a weight that is light or heavy.
So now that you know how many calories you are burning, you need to figure out how many of those are going to be coming from the kettlebellswings that you are doing. That does not mean that all the calories you are burning are coming from lifting weights.
When they are recuperating, you have less stress on the muscles, which means less fat being burned off. There is also one more thing that you need to remember about kettlebellswings that will make a huge difference when you are doing your workouts.
Fair Khan is a Gym Trainer and owner of Fitness First gym, and he is passionate about Bodybuilding, talking about various kinds of fitness products, and guiding others to the treasures. Each exercise provides a video demonstration and detailed instructions.
To takeadvantageof this valuable exercise device, you can try out the 100 kettlebellswings a day weight loss program. Without proper form, a kettle bell swing workout may cause more harm than good.
This is particularly important since you’ll adapt a bent-over posture during specific phases of the workout. If you don’t have anyone nearby, you can record yourself with a camera during the workout to check for poor form.
In the study, participants experienced increases in both maximum and explosive strength from kettle bell workouts. 21 men, aged 18 to 27 years, went through a 6-weektrainingprogram with bi-weekly workout sessions.
Although the study didn’t involve daily workouts, it’s a useful indicator of the potential benefits to your lower body strength. An interesting aspect of kettlebellswings is they promote positive hormonal responses, which enhances body-fat-burning.
Researchers from the University of North Texas performed a study to verify this. Their research showed significant increases in growth hormone and testosterone levels (10).
The participants did only 12 sets of kettlebellswings involving 30-secondworkoutswith 30-second rest periods, and they only used 35-pound (15.8 kg) bells. Well, according to The Endocrine Society, testosterone helps increase muscle mass and enhance fat loss (9).
Once you determine the exact calories you expect to burn, you will know how well to complement the 100 kettlebellswings a day fat loss program with an appropriate diet plan. In the study, 10 men and women aged 29-46 years performed 20-minute-long kettle bell workouts.
Shutterstock However, the actual number of calories you can expect to burn will vary dramatically based on multiple factors, including: Your age : Younger people may have more muscle mass, which gives them the capacity to burn more calories.
Your gender : Men tend to have higher metabolism levels compared to women. As you can see, the specific calorie burn can vary immensely due to variations in all these factors.
Therefore, a useful strategy to figure out your specific calorie burn is to measure it when doing the workout. You can use a heart rate monitor to get a more accurate estimate of your calorie burn.
This is because the kettle bell swing is an all-round fitness workout, much like a cross between circuit weighttrainingand running. Fortunately, kettlebellswings also improve your aerobic capacity, as well as your dynamic balance and core strength.
This was tested and proven in one study by the American Council on Exercise (ACE) (1). In the study, researchers tested and found a significant boost in the VO2max (maximum rate of oxygen consumption) of 18 volunteers.
The National Research Center for the Working Environment in Denmark performed a study to uncover this benefit (4). Researchers found that theworkoutshelp reduce pain in the lower back, shoulders, and neck.
To answer that question, you need to consider physical activity recommendations by reputable organizations. This is a useful guide since kettlebellswings are a combination of aerobicworkoutsand weight training.
This gives you at least one rest day for your muscles to recover and avoid injuries. This article is intended for general informational purposes only and does notaddressindividual circumstances.
12, 2010 -- A centuries-old piece of cast iron exercise equipment may be the latest fitness craze for would-be strongmen, but a new study shows it still delivers the goods. The cannonball-shaped cast iron orbs called kettle bells were originally developed by Russian strongmen in the early 1700s to quickly build strength, endurance, balance, and flexibility.
Once relegated to a dusty corner of the weight room, researchers now say kettle bells are experiencing a resurgence in popularity; kettle bell -themed fitness classes are now being offered in gyms across the country. But perhaps they are best known for helping bulk up the physique of actor Gerard Butler, who used kettle bellworkoutsto train for his role of King Leonidas of Sparta in the movie 300.
Kettle bell enthusiasts “make these all-encompassing claims about increasing your muscular strength, endurance and aerobic capacity with kettle bells, like if you do this that's all you need to do,” says researcher John Forward, PhD of the University of Wisconsin, La Crosse Exercise and Health Program, in the report, published in ACE FitnessMatters. The study involved 10 men and women between the ages of 29-46 who performed a typical kettle bell workout by doing kettle bell swinging and liftexercisesto a certain rhythm during a 20-minute period.
The results showed that the average participant burned about 20 calories per minute during the kettle bell workout, which equates to 400 calories during a typical 20-minute kettle bell workout. Researchers say that's equivalent to running a six-minute mile or cross-country skiing uphill at a fast pace.
They credit the rapid calorie burn to the intervaltrainingformat of kettle bell workouts. In addition, the researchers write that the participants achieved exercise heart rate and maximum oxygen uptake, suggesting that kettle bells provide a more intense workout than standard weight lifting.
In brief, it is a very efficient way to burn fat, and you do not get the same effect from traditional “cardio” efforts, as we’ve come to know. Secondarily, the swing is a marvelous and mighty movement for toughening and shaping the ass, limbering the hamstrings, and strengthening the low back.
Instead, chunk it down into sets of ten, twenty, or maybe even fifty, and work them sporadically throughout the waking hours. If I may venture an idea, do simply leave your kettle bell in a highest area of traffic in your house, say, the kitchen, and each time you encounter the cumbrous thing, work a set of swings to whatever number delights you.
For an added bonus knock a set or two off right before you feed and right after, too, to ensure whatever gourd you take aboard is shuttled off preferentially to the hungry muscle flesh and not promptly converted and deposited where it might come off as unappealing. I said the program is 300 kettlebellswings a day, and that premise, I believe, is plain enough to avoid any further elaborations.
This 300 swings a day protocol is simply a splash of hot sauce, which can decorate nearly any dish and do it one better.