The amount of time you should rest between sessions depends on your fitness level and how hard you're working, notes strength coach Marc Perry. For instance, if you constantly try to swing a heavier kettle bell for a low number of repetitions and work to fatigue, you'd definitely need those rest days.
Pavel Tsatsouline, who popularized Russian kettle bell training in the West, advocates doing swings every day based on a concept called “greasing the groove.” The idea is that by practicing something frequently and with good technique, your body adapts to it and becomes proficient at the movement.
The notion is simple -- perform 10,000 swings over the course of a calendar month. Typically, toucan complete this in one of two ways, says Danny Away of Tucson Kettle bell.
The swing entails hoisting the kettle bell from between the upper legs repeatedly to about eye level via hip propulsion rather than muscling it with the arms. New York City-based kettle bell trainer Lorna Seaman allows you more latitude to satisfy your inner hardcore Nestle should you so desire.
Seaman’s recommendation for daily swings is in line with that of kettlebell's guru Pavel Tsatsouline, as expressed in his women-specific kettlebell's book, “From Russia With Tough Love: Pavel's Kettle bell Workout for a Lemme Fatal.” Unlike American exercise scientists, who agree with Ranking on the idea of resting muscles for 48 hours, Tsatsouline advocates single sets multiple days a week -- up to six days in fact -- versus multiple sets fewer days a week. This is in line with Russian exercise science theories, which encourage strength training occurring as often as possible while you remain as fresh as possible, Tsatsouline writes.
Toucan also reduce your rest periods if you perform interval sets or try the CrossFit style swing, with the kettle bell in the overhead position. Toucan use them when doing lunges, squats, crunches, and other moves that work your core muscles.
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.
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. 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.
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.
When performed correctly, kettle bell training can increase your muscle tone, improve your cardio and mobility, and burn a lot of calories.