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Zumba and kettle bell workouts each provide effective exercise programs. Zumba Fitness combines Latin music and dance moves into a fast-paced aerobic workout.
To reap the full benefits, you need to accurately copy the instructor's movements to maintain the proper form while exercising. Kettle bell workouts include dynamic swinging movements, which provide cardio exercise, as well as weight training.
It is important to develop correct techniques to prevent injury, and as your fitness improves you can move to heavier weights. If you have trouble staying motivated to exercise, then you might find Zumba the best choice because of the fun element.
Before making a choice, visit a gym or personal trainer and try a Zumba class and try working with kettle bells. Zumba is based around Latin music and dance moves and takes place in a group class environment.
The mix of fast and slow rhythms effectively makes Zumba a form of interval training, and regularly attending sessions can improve your cardiovascular fitness. Kettle bell workouts trump standard weight training in terms of calories burned per session and more than meet the requirements for increasing cardio endurance, reports the American Council on Exercise.
Although the routines are designed to be for people of any level and should be easy to follow, you may have difficulty picking up the coordination require to get the most from each class. The same goes for kettle bells -- the techniques can be challenging mastering even if you have a weight-training background, so you may require the help of a qualified instructor.
If your goals are strength-based, kettle bells are a better choice as you'll build muscle mass with these, but if you're just after a fun way to work out and socialize at the same time, Zumba is for you. Perform two total-body kettle bell workouts each week, mainly using lower repetitions and challenging weights and two Zumba sessions to boost your fitness and endurance.
If you’ve never trained with kettle bells before, choosing the correct weight takes some thought. Choose heavier weights for swinging or ballistic exercises and strength training.
Use lighter weights for slower exercises, sometimes referred to as “grinds,” and cardio workouts. The American Council on Exercise prefers using lighter weights for their 2010 whole-body kettle bell workout, which includes ballistic, strength, grind and cardio components.
As you become more experienced training with kettle bells, progress to heavier weights for ballistic exercises such swings, cleans and snatches. Experiment a bit to find a weight that allows you to execute the exercise properly.
Turkish setups, windmills, shoulder presses or single-arm rows require a lighter weight, usually because you are working more slowly or targeting your arms. Whole-body kettle bell exercises, such as the Turkish half-getup, have a lot of moving parts that can go askew if you're using a weight that's too heavy.
A trained eye will notice improper positioning or muscle imbalances and can help correct your form or recommend a different kettle bell. Because kettle bell exercises use the whole body rather than just a few isolated muscles you will be surprised at how much more weight you can lift than usual.
The Two handed Swing is your first main goal, not only will it target lots of muscle mass but it’s also very cardiovascular. Continue to burn calories hours afterwards Avoid over training Increase your metabolism Add tone and condition to your full body
In under 10 minutes you can complete your workout at home before work and then carry on with your day. With a good diet and sensible kettle bell training program you will start to see cardio, strength and fat loss within 30 days.
Two Handed Swing x 10 reps Rest x 30 seconds Repeat 3 – 10 rounds More advanced kettlebellers will put together circuits directed at different movement patterns, for example:
If you progress too soon then you risk injury because you're stabilizing muscles and connective tissue may not of fully developed. If you cannot then you must practice because you lack certain stability and mobility that will prevent you from future injuries.
Unlike conventional body building type exercises kettle bell training works hundreds of muscles at a time. Like all things there is a natural order to kettle bell training preventing injury and develop skill.
The primary goals should be the kettle bell swing which means developing the hip hinge and the dead lift movement pattern. Many believe it started in Scotland as a competitive event where an actual kettle was used loaded with weight.
There are a lot of really badly designed kettle bells out there so make sure you choose wisely and don’t just go for the cheapest option, you will only regret it later. The swing improves your posture, increases your cardio, develop explosive power and is superb for fat loss.
Kettle bell training uses hundreds of muscles in the body during every exercise making is very time efficient as well as improving your cardio often without the need to even move your feet. Kettle bell workouts, when programmed correctly, flow from one exercise to the next using hundreds of muscles at a time.
They will develop stronger muscle and bone density, safeguard daily movement patterns and increase flexibility. Flowing through a handful of kettle bell exercises means you can complete a full workout in under 10 minutes, challenging your strength, cardio and movement skills.
Using your hips and straight arms you swing the kettle bell in between your legs and then up to chest height repeatedly. The amount of times per week you should use your kettle bell depends on the intensity and what type of exercises you are using.
Using good workout programming then 3 – 5 times per week is usually enough to see excellent results. You will gain strength and muscle tonicity quickly using kettle bells and with a good quality diet see fat loss results within 30 days.
Beginners should start off mastering the two handed swing for only 10 reps before resting and repeating. A good set of kettle bell swings will elevate your heart rate quickly without the need for you to even move your feet.
If programmed correctly then yes kettle bell swings can be high intensity interval training. If you experience pain bending forwards or backwards then kettle bell swings are not the exercise for you.
Yes and in particular the Goblet Squat is super effective at working most muscles in the body as well as being very cardiovascular. Increasing the weight, reps and sets will ensure you continue to get results.
Yes kettle bell workouts, when programmed correctly, provide a full body mix that will increase your metabolism and generate fat burning hours after your workout has finished unlike conventional cardio methods. In my opinion ballistic and dynamic exercises like kettle bell swings should be avoided during pregnancy.
Any type of intense exercise takes energy and nutrients from the body before being replaced later by your diet. Light exercise will help pump nutrients around the body but keep the intensity low.
Yes but because the exercises are full body movements you won’t get the individual muscle pump like you get with dumbbells. As we age recovery from exercise takes longer so if you do want to use kettle bell swings everyday you will need to keep the intensity and reps low.
Standard dead lifts start from a dead position whereas swings are fluid. For pure strength dead lifts are better for explosive practical power I would use swings.
Kettle bell training, when used correctly, can induce a very high level of cardio while developing strength too. So kettle bells can replace you standard cardio and save you a lot of time.
Yes, just like all types of exercise if the movements are not taught correctly, you try to lift too much weight or you do not rest enough then yes you can get injured. Kettle bell swings are performed forwards and backwards in the sagittal plane.
Golf requires rotation through the hips and back so there is no direct movement correlation. However, kettle bell swings could help as a pre-habilitation exercise to strengthen and protect the lower back.
Ornate accents Lucius arc UT Sudan ult rices cars Corvallis. In today’s society of quick fixes we are all too impatient and don’t want to earn our movement skills anymore.
The shoulder joint is a very vulnerable area of the body, it has to be both mobile and strong. In order to keep the shoulder stable and in the correct position it has small stabilizing muscles.
The trapezium, rhomboids, and serrated anterior must be simultaneously activated to pull the scapula into a position of depression and downward rotation. Each hip joint is connected to the opposite shoulder via a muscular sling system that crosses the body.
Get Ups develop this cross body sling system and so naturally improves your rotational strength for racket sports, running and more. “ Core stability is believed to be critical for injury prevention and the transfer of power throughout the kinetic chain during movement.
During the TGU, the core is challenged to resist spinal rotation, exion/extension, and side bending. Turkish Get Ups are great for mobilizing the hips and upper back.
The added core conditioning that you receive from the Turkish Getup also ensure that the lower back is better stabilized during movement. In fact, completing Get Ups without good body alignment is very difficult.
If your posture is not as good as it should be the Get Up will certainly highlight that and put your body into a better position. When performing the Turkish get up muscles are worked throughout the entire body.
The real beauty of this exercise is that every muscle has to work with each other in order to complete the full movement. We all have movement issues whether it is lacking adequate movement through the joints, weak core muscles, dominate large prime mover muscles, poor balance, or bad proprioception.
I frequently use the Turkish Getup as an assessment tool with clients to see an instant snapshot of their current movement skills. A few Kettle bell Turkish Setups before each workout will prepare you nicely and also give you a quick snapshot of your daily health.
Use the opposite hand to adjust the kettle bell position so it lays comfortably against the back of the forearm. Bend the leg on the same side as the kettle bell and place the opposite arm out at 45 degrees.
Foot position — keep the foot at hip width, not too wide or too narrow Shallow bend — ensure you bend the knee adequately enough so you are not limited in the sit up Squeeze the handle tight as you sit up along the line of your arm, first to elbow and then to hand.
Failure to sit up smoothly without jerking or using the kettle bell will indicate a weakness in the core muscles. Practice the Single Leg Dead lift as well as this part of the movement without a kettle bell.
Problems sitting up tall without keeping the bottom leg straight could indicate tightness in the hamstrings. Create distance between the bottom shoulder and the ear and open up the chest.
Not fully extending the hips — push the hips up and squeeze the glutes tight Raising the bottom heel — extension should come from the hips not the toes, keep the heel down Arching lower back — don’t extend from the lower back push up through the hips, squeezing the glutes will help To sink bottom shoulder — keep the shoulder and ear as far apart as possible Disconnecting upper shoulder — keep the top shoulder down and deep in its socket Bad arm alignment — if there is not a straight line from the kettle bell to bottom hand you will find the weight very heavy Don’t combine with step 6 — ensure you define this step without moving too quickly onto the next one Not opening the hips — take the knee back as far back as possible, don’t cramp yourself up, create space Lifting front heel — keep the heel down as you pull the leg through Bad shoulders — as with earlier steps keep the bottom shoulder away from your ear and top packed down Moving hand — keep the hand planted, it should not need to move, only sweep the leg
Taking the hand off the floor straighten the body by folding sideways at the waist. Do not rotate into the upright position Standing straight up — ensure you perform this step before standing up or you miss an important core exercise Caving at the chest — look forwards and pull the rib cage up Folding forwards at the hips — push the hips through with glutes tight, do not crease forwards and collapse the hips
Not pulling from the heel — don’t push from the rear leg to stand, pull yourself up from the front Forward leaning — often if your stance is too narrow then standing looks ugly, improve on your Sweep (step 5) Floating shoulder — keep that kettle bell shoulder deep into its socket as you stand Bending arm — stay strong and keep that top arm locked out If you find this movement tricky then practice your deep lunges without a kettle bell and also the overhead warm up exercise.
Beginners should certainly practice returning the kettle bell back to the floor and then changing arms and repeating. You will finish at the Sit up position and then return slowly back to step 1 again.
You will be getting a great core workout if you take your time and perform the movements correctly. When you can complete the Turkish Get Up without spilling any water, move onto the next step below.
When you can perform 5 smooth repetitions on each side without putting the kettle bell down in between reps move onto the Full Get Up below. Now you’re ready for the big time, the complete Turkish Get Up with a kettle bell.
Perform just 1 repetition at a time and then put the kettle bell down and change sides. As a guide I usually find that when a client can perform 5 repetitions smoothly on both sides without unlocking the arm then it is time to start introducing the next weight.
Using alternating swings is a great way to not only add some cardio into the movement but also change hands and give the arms a rest. Ensure that you are strong at the Full Get Up before attempting this because your shoulders will have to work harder and for longer before getting a break.
The kettle bell snatch is a full body cardiovascular exercise that will allow a few seconds for your shoulder to rest between Get Up repetitions. Full Turkish Get Up Left x 1 Snatch x 10 Change sides or repeat
I’m not usually one for making exercises overly complicated but I do like this advanced version of the Get Up. When you get to step 4 of the Get Up stack one foot on top of the other as if performing a side plank.
You will be performing a side plank on one hand and have a kettle in the other so balance and alignment is important. The ladder workout moves through every step of the Get Up so it ensures that no part of the process is missed out.
You will find that by practicing this TGU workout you will quickly identify the areas of the Get Up that require further attention. Basically you are adding an extra step to the movement each round until you complete the full Turkish Get Up.
After you have climbed the ladder to the top you can change hands and repeat the same process on the other side. It is a great idea to combine kettle bell training’s 2 finest exercises together into one workout.
Practicing this workout will give you the best of both worlds, great cardio and fat burning from the swing and full body strengthening and conditioning from the Get Ups. Unlike other kettle bell exercises the Get Up can be performed most days providing the load is not consistently too heavy.
If you have a rest day but feel that you would like to do something more than practicing your Turkish Get Ups is an excellent choice. You will not only protect your body from future injury by performing the Get Up but you will also improve your core strength and better your posture.
Practice the Get Up until is looks and feels effortless and it will pay you back tenfold. Yes, kettle bells are an excellent tool for both increasing muscle size and definition as well as burning fat and improving your cardio.
The kettle bell is held with a locked out arm overhead during the entire Turkish get up exercise. In this article, which was wonderfully written by one of our Dark Iron Fitness writers Tina NGA, we explain everything a beginner should know and might have questions about when it comes to using kettle bells.
By the end of this article you’ll be walking away with the knowledge of a fully certified kettle bell swinger ready to swing away ;) Joining The Dark Iron Fitness VIP List Here for Free
Once you join you can get 10% off our genuine leather wrist wrap guards for kettle bell workouts. Aside from that, I hope you enjoy this introduction beginners guide to kettle bells
This comprehensive beginners guide for kettle bells is broken down into 9 sections below: These sections are best read in order but feel free to jump around to the information you’re specifically looking for Enjoy ;)
A kettle bell is a cast iron weight shaped like a bowling ball with a thick suitcase-style handle. Kettle bells first appeared in Russia over 100 years ago., and were used in fairs and markets to balance scales when weighing heavy objects.
The Russian military began using them within their training regime because they work the bodies’ energy systems simultaneously. A Food is an old Russian measure of weight, which equals 16 kg, or roughly 35 lbs.
In terms of weight lifting equipment kettle bells gained popularity in the east while dumbbells went to the west! They actually have pretty decent article on the benefits of kettle bells that can get you some extra additional information.
Legs: Lunges and squats are some of the most popular moves in a kettle bell workout. Glutes : Tighten and tone by using the kettle bell for added weight during lunges and squats.
Weight-bearing exercises increase bone density and make the muscles in the body stronger. With older athletes, or people who are just starting a workout program, focusing on proper form and choosing an appropriate weight for your fitness level is crucial.
So rather than moving to a heavier kettle bell you can complete more reps or change the exercise to a more difficult one. You can get a great strength and endurance workout without necessarily having to use the heaviest weight you can find.
You’ll work up a sweat doing a series of fast-paced cardio and strength-training moves like kettle bell swings, lunges, shoulder presses, and push-ups. It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are dedicated fans of kettle bell workouts.
Whether your main focus is strength or endurance, the kettle bell will fit the bill. The kettle bell alternates periods of intense contraction and controlled relaxation to give you a superior workout that combines both strength and endurance training.
It's round shape lends itself to unique exercises and its odd center of gravity forces you to stabilize your muscles to create explosive movements with the bell. It’s also a good tool for helping teach Olympic lifts safely with a small learning curve.
It’s much easier on the wrists and shoulders to rack kettle bell cleans and to hold for front squats than it is to use a barbell. The main muscle groups that are involved and strengthened the most with the basic kettle bell swing motion are the hamstrings, glutes, quads and abs.
When learning how to “clean” the kettle bell, people often experience some banging of the bell on the backside of the wrist. If you are new to strength training or have small hands, check to see if the kettle bells you are comparing have different handle sizes for different weights and buy accordingly.
Wrap one hand around the handle to make sure the tips of your fingers are only a couple of inches from your palm. Your kettle bell shouldn’t be too heavy or too light; you should be able to press it over your head with control and stability, but with some resistance.
The 4 kg may not be heavy enough to provide a solid weight lifting effect for most women. Most men will eventually progress to a 53-pounder, the standard issue size in the Russian military.
If you have the budget to invest in several at a time then this is what is often recommended for the average male and female: Women — 8 kg, 12 kg, 16 kg Men — 16 kg, 20 kg, 24 kg When it comes to kettle bells proper breathing is so important and often overlooked in most exercise studios.
Focus on quickly squeezing your glutes and thrusting your hips forward to create momentum that will launch the bell into the air. Explosive power from your butt will protect your lower back, not hurt it.
Working out with a kettle bell gives you what fitness pros call a “functional” workout. That means it works your muscles in the same way as when you do everyday activities: such as picking up a toddler, carrying your briefcase, or hoisting a gallon of milk.
So, in addition to the more obvious benefits you would gain from developing muscles and strength using kettle bells can also result in making life a bit easier in other, unexpected ways! And for those of you out there who are truly invested in your kettle bell workouts — check out the comprehensive content from our friends over at Caveman training.
The kettle bell swing is a powerful movement with amazing health benefits that can increase strength and flexibility. However, when performed incorrectly it is also a movement that can create back, hip, or knee injuries.
Be sure to squeeze the glutes and quads every time you swing and tighten the abdominal muscles as if you are bracing hard for a punch. Swinging correctly will make you stronger and more flexible than ever before, however incorrectly performing the movement can create or increase back strain or pain.
Swings, high pulls, and lifts such as snatches and cleans, originate out of a squat position, and keeping good form is essential to avoiding injury. Remember this checklist and use it as your guide for getting into the right start position for all your kettle bell exercises:
Make sure the area immediately surrounding you is clear and you have room to swing and move freely. Don’t wear running shoes with a high, cushioned platform; you could roll your ankle.
Ultimately learning in person is the best scenario, but a quality DVD is definitely sufficient if that is your only option. The good news is that it’s actually quite easy to get your hands on a Zumba certification, which we’re about to explain alongside all the complicated bits.
From finding adequate insurance to explaining the Zumba instructor salary in the UK, we’ve covered every aspect in our step-by-step guide. Get set up as a PT first and learn how to balance this with Zumba classes for a full-time career in fitness!
If you are a frequent member of such classes, then start doing your research on the topic (luckily for you, that includes reading this article). There’d be no real point spending out on a Zumba teacher certification if you don’t see yourself teaching it on a weekly basis!
This is great, as it will even show you what it’s like to use a Zumba fitness trainer certification to teach classes online. We’ll talk more about this later, but it’s possibly one of the best routes to earning a good Zumba instructor salary with the rise in the online fitness industry.
When you get an initial gut feeling in terms of whether you could see yourself as a Zumba instructor, you should definitely visit some local classes before making your decision to book a course. After all, we’ll assume you need to pay the bills and want to earn some extra cash from this endeavor.
Once you’ve shaped a good idea of what the Zumba world is about and where you could fit into it, it’s time to take the next step. Not only is it the cheapest option, but it’s also completed over 1-2 days, which is pretty quick considering you’re gaining a qualification.
What you’ll learn at your training day or weekend are the ‘basic steps’ to Zumba, so it’s pretty much what it says on the tin. By the end of it, you’ll be able to identify the different sections that make up a song and how to utilize them to create your own Zumba classes.
With the base skills, you’ll be able to use your own creativity and intuition to construct effective, fun routines that wipe the floor with your competitors. What you’ll be learning on this course is consistent with the previous Zumba fitness certification, but with some added extras to ensure that you’re qualified to work under their brand with those who are unable to take part in standard Zumba classes.
While there isn’t much info about the course online, it’s described as helping you to ‘learn the moves active older adults want’. We’ll talk more about this in our Zumba vs ETM section, so carry on reading to find out more…
We’ll talk more about this later, including other options for those looking to begin a career in dance fitness. For now, we’ll leave you with the knowledge that you MUST have Zumba certification to legally practice under their brand.
As we mentioned earlier, there are pros and cons to learning how to become a Zumba instructor, especially if this is the only fitness certification that you’re seeking. On my B1, which is the initial training course for Zumba, it was advised that taking an ETM (exercise to music) qualification would support and enhance our instructing ability.
Nevertheless, if you want to turn your new endeavor into something extremely profitable either alongside your current career or full-time, it only makes sense to gain the qualifications that allow you to do so. There are a few reasons why a qualification in Exercise to Music is advantageous when it comes to deciding between Zumba or ETM.
This can make the difference between having an empty room or stacks of paying customers, so we’d definitely take it into consideration. To conclude this section, when deciding between Zumba or ETM you should ask yourself what you want from a career in dance fitness.
Just in case you’re still unsure, the short answer to the question ‘can I start teaching Zumba without certification?’ is no. However, you can become an ETM or dance fitness instructor without the Zumba specific certification (as stated in the above section).
One more advantage to gaining these qualifications over the Zumba certification is that you won’t need to pay to re-certify yourself to teach. With Zumba qualifications, you have to earn CCS (Continuing Education Credits) every 6-12 months, which involves a cost (sometimes similar to what you paid originally).
The next step is finding a trustworthy UK course provider that is accredited by CIM SPA and Reps, as well as having a good reputation with previous/current students, amongst other things. If you follow our advice here, you’ll find the best course for you and your individual needs, and hopefully won’t have anything to worry about when pursuing your future career in fitness!
Leisure Centers Gyms The Zumba organization itself (the option to train to become an advanced instructor) A quick search of the job websites will also show you that a Zumba instructor career is somewhat of a niche.
There aren’t thousands of opportunities across the UK, but then again that’s how you’d expect it to be for something that is such a small area of fitness! As there aren’t technically a crazy amount of instructors getting qualified each year, this also means that it isn’t too much of a competitive field.
We performed a study of several top job websites in the UK, and came up with the following figures for Zumba instructor career keywords: As we mentioned earlier, the reason behind this is that many of the places that hire Zumba instructors (such as leisure centers and gyms) expect them to hold qualifications in ETM and group exercise, so that they can teach either Zumba or group fitness classes on top of their existing gym instructing or personal training responsibilities.
To give you an idea of how many Zumba classes are out there in the UK, here’s a sample from the website of just the Liverpool area alone: When it comes to earning a salary with Zumba instructing, it all boils down to what career route you choose.
When added onto your earnings in either your current day job or as a PT a Zumba instructor salary can be a nice bonus, especially if you teach a few classes per week. We scoured each of the top job websites and found the following average figures:
Take a look at the average salary for Personal Trainers, which is £21K-25K, or the higher bracket which is £51-60K after a few years of experience and learning the ropes of freelance work. Want to take the plunge into a full-time career in fitness whilst earning a great salary and making your passion worth it?
Don’t let this put you off getting certified and earning a great Zumba instructor salary. Whether you decide to check out any of these companies or another Zumba instructor insurance provider, there are a few boxes that they need to tick to make their services worth having.
Once you’ve made sure that your chosen provider ticks each of these boxes, go ahead and purchase your Zumba instructor insurance before you start teaching. To be properly insured when working in the fitness industry is a must, so don’t skip this step!
This article is in the form of a step-by-step guide, so you can find out everything you need to know about the journey to becoming an instructor if you read it in full. It may sound surprising to those who haven’t completed any fitness qualifications/CPD's before, but the answer to how long does it take to become a Zumba instructor?
If you don’t grab yourself some notable insurance, you run many risks that aren’t worth taking, as they could even lead to the end of your career in fitness… It’s a lot of information to digest, but hopefully you found our guide to becoming a Zumba instructor helpful.