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. It burns large amounts of energy in a short period of time.
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.
If you are looking to lose some weight and tone your muscles, 3 – 5 times a week sounds about right. 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. As with any type of workout, the number of calories you burn depends on many factors.
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.
Is swinging a kettle bell every day 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.
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.
One Handed Swing x 10 reps each side Rest for as long as needed Repeat x 3 times As you can 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. The kettle bell swing is a move that builds power and explosive strength in all the muscles at the back of the body, known as the posterior chain.
These muscles include those of your back, glutes, hamstrings and calves. 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. Many kettle bell advocates actually recommend performing swings daily.
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.