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Is Kettlebell Swing Cardio

author
Earl Hamilton
• Friday, 11 December, 2020
• 29 min read

Touted as the perfect exercise, kettle bell swings provide a full-body workout while burning massive calories. This explosive movement engages nearly every muscle, including the glutes, hamstrings, adductors, quads and calves.

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(Source: health.trythis.co)

Contents

The key is to use proper form and avoid common mistakes, such as bending your knees excessively. This compound movement hits multiple muscles and joints, leading to greater strength and power.

The initial phase of the swing engages your back muscles, namely the erector spinal and latissimus Doris. The core muscles come into play at the halfway point, while your glutes are activated during the second phase of the movement.

Over time, the kettlebellswing boosts posterior chain power development and physical performance. This total body movement is intense and fast-paced, which helps increase your heart rate and energy expenditure.

How many calories you'll burn depends on a number of factors, such as your weight, training style and the size of your kettle bell. According to the American Council on Exercise, the average person following a standard kettle bell training program will burn approximately 20 calories per minute.

Additionally, your growth hormone and testosterone levels will go up, which further increases your metabolic rate and energy expenditure. Elevated testosterone levels make it easier to lose fat and build muscle.

kettlebell cardio workout workouts swing feel change way
(Source: kettlebellsworkouts.com)

All activities that keep the heart rate elevated and make you breathe hard for long periods of time. Strength based exercise involves developing the muscular system so you can jump higher, run faster, punch harder, lift heavier etc.

However, if you use a challenging weight and put together a selection of kettle bell exercises into a circuit then you will raise your heart rate and keep it elevated for a long period of time. A kettle bell circuit like the one above will not only build strength but also keep the heart rate elevated making it a cardio workout too.

Here’s a video showing how kettle bell exercises can flow keeping your heart rate elevated for great cardio : Kettle bell workouts are inherently strength based because you are lifting a weight that challenges the muscular system.

As most kettle bell exercises involve the use of hundreds of muscles at a time they require a great deal of energy produced by the heart and lungs. It is due to this fact that kettle bell training is becoming more and more popular as a tool for saving time while generating some great results.

This article will discuss running and kettle bell swings as a means of weight loss for beginners which is the most common scenario. Generally the question “Can kettle bell swings replace cardio has to be answered with no as there is a lack of context.

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(Source: hihearts.com)

When posting a fitness question it is always important that you do not forget what the purpose is in the first place. Ask yourself the question if you want to kettle bell swing or do cardio as both of them are just a means to an end.

Quantify them, break them down over months and have a look at how much time you are willing and able to invest to reach these goals. After getting random nose bleeds from high blood pressure once to twice a week my wife said she would leave me if I did not do anything about my health and fat body.

I wanted to stay strong while running and got two 14 kg kettle bells from my wife for my birthday in October 2013. I and kettle bells parted ways from 2014 to 2017 when I picked them up again as a warm up to my Juggernaut method training.

The most common context for beginners is that they are searching for the best way to keep fit with the least amount of hassle, money and time invested. This leads to a bit of a belly and being out of breath when chasing the kids around the playground on the weekend.

In addition, you might even want to look a bit more attractive for your spouse or potential partners you meet at social gatherings. Kettle bells leave less room for excuses based on weather, not having the right gear or having to go to the gym.

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(Source: www.slideshare.net)

To ensure good form and execution read Simple and Sinister from Pavel Tsatsoulin and get yourself assessed by a Strong first certified professional. On the other hand, if you are an outdoor person and like to socialize the better route for you to travel is to join a local running club.

Based on my experience bringing someone who is not on your level, is your spouse or worse, both, will lead to unnecessary tension at home. Others might want to cut some minutes and seconds of their established long distance times.

In my personal case I found that strength training decreased my risk of injury when I ran. If you eat 5 Mars bars a day, drink one bottle of Coca-Cola and smoke a packet of cigarettes and then go out for a walk around the block and pat yourself on the back you are misguided.

Of course, getting out at all is better than doing nothing but with this kind of intake you have to work ten times harder to get results as someone who does not shoot himself/herself in the foot on a daily basis. After a month of half the intake cut out one of the three (I recommend the cigarettes, my mother died of lung cancer aged 52.

After another month cut out the next thing (I recommend replacing Coca-Cola with water). I cut out all of my alcohol intakes in 2013 in preparation for the marathon after living in a bachelor pad where Guinness was always readily available from the fridge.

kettlebell cardio workout workouts swing swings training quick loss fatburn site vipstuf say challenge
(Source: kettlebellsworkouts.com)

No surprise, that this experience is not pleasant and you say “F*** this, can I do kettle bell swings instead or glue some electrodes to my body while I watch the Superbowl”. Once reached continue running at a slower pace which lets you recover and repeat the process.

Kettle bell swings are another method to lose unwanted pounds and stay fit. As long as you do not want to build your resume as a marathon runner or triathlon competitor kettle bells can replace running and might even be the better overall exercise for weight loss for beginners with limited time.

I think treadmills are as useless an invention as wireless cables (which have actually been sold on eBay...) or alcohol-free beer. If you want to dig deeper into why I think that for the target group who usually poses the question “Can kettle bell swings replace cardio it does not really matter which of the two is picked read the book the first twenty minutes.

It provides good insight on why it matters that you do something for twenty minutes in terms of exercise (but not what) and that the return on investment quickly diminishes outside this window for average Joe's/Jane's. The technical debate among professionals mainly circles around two studies which have been conducted in 2010 and 2013 lead by exercise scientist John Forward of the University of Wisconsin-La Cross.

Here kettle bell swings were used with inexperienced subjects who gained in strength as well as cardiovascular capabilities which were unexpected. Most online articles will reference one or both of these studies to support the cardiovascular benefits of kettle bell swings when compared to running.

kettlebell emom cardio
(Source: www.youtube.com)

The general question “Can kettle bell swings replace cardio has to be answered with no as it is too broad. In a recent research, experts compared kettle bells with treadmill workout.

They compared the duration, heartbeat, distance, strength, and a couple of other parameters. This meant that cardiovascular system responds more to weight lifting rather than running.

Make sure that you perform all the motions correctly and keep the intensity to benefit from your chosen routine. First start off with cardio exercises to stretch your muscles and get the blood flowing.

Now, start with warming up and continuing with a truly intensive session to work the entire body. The workout targets all your core muscles and help improve cardio strength by burning around 250-350 calories.

The workout will target all your body muscles including biceps, triceps, chest, legs, and abs. The high intensity workout routine is perfect for all who want to burn fat faster and in less time.

kettlebell swing exercises cardio running exercise muscles india
(Source: www.india.com)

It focuses on explosive power and functional strength because of muscle flexibility and equal weight distribution. The kettlebellcardio workout is harder to perform but it offers a complete routine for all girls.

It is a complete fat burner and abs improve kettlebellcardio workout routine for beginners. This is a complete cardio workout with kettle bell circuit, body weight and plyometric activities.

Kettle bells are one of the best cardio workouts that improve your endurance, intensity, and functional movements. Kettle bells are a lot easier to work out with in comparison with dumbbells because they don’t let you get fatigued.

You can enjoy workout for a lot more time and keep pushing yourself to newer levels. These intensity workouts can be combined with resistance bands to improve weight or pressure on the body.

In return, the user gets higher heart rate and this leads to increased stamina, more fat burning, and better cardio routine. If you compare exercises like these to a biceps curl, you will notice that one produces more muscle action.

kettlebell workout cardio body exercises workouts training fat snatch advanced swings kettlebellsworkouts results vipstuf conditioning loss pull drive
(Source: www.pinterest.com)

Finn recommends training with competition-style kettle bells (prices vary, available on amazon.com) like the ones featured here. For experienced kettle bell users, a good starting weight is whatever you would use for a single-hand swing, according to Finn.

“With ballistic movements such as snatches and cleans, it’s hard to think about the action while you’re doing it,” Finn says. How to use this list : Warm up by foam rolling and performing a few dynamic exercises (found here).

Or scroll to the bottom of the article to check out the Deep 6 workout Finn put together for us. For a cardio burn, perform as much reps as possible as fast as you can without compromising your form.

For a strength-focused workout, perform each exercise with the heaviest kettle bell you can manage without compromising form. At the top of the clean, your wrist should be rotated, so the palm faces in to midline of the body (point your thumb at your shoulder).

Perform 10 to 20 reps and repeat on other side. Make it easier: Start with a lighter kettle bell to master the movement. Once you’ve perfected it, increase the weight. Make it harder: Add a second kettle bell and perform the clean with both arms at the same time.

kettlebell target swing training challenge cardio workout muscles skills swings well zpr io workouts
(Source: www.pinterest.com)

Drive fist up and straighten elbow to press the weight overhead. As you do this, your wrist should rotate, so palm faces forward at the top of the move.

Keep chest lifted and lower to at least 90 degrees. Your back should stay straight through the entire movement. Keeping your back straight, hinge at hips and slightly bend knees to grab the kettle bell with both hands.

Check that back is straight and that you don’t lean to the left or backward as you perform this move. Stand tall and engage core as you move the bell to the right, behind your head, and to the left in a circular motion.

Stand with your feet hip-width apart and hold the kettle bell by horns at chest height. Step right foot back and bend knees to 90 degrees to lower into a lunge.

Keep back straight and hips square as you perform the movement. Perform 10 to 20 reps and repeat on left leg. Make it harder: Hold a kettle bell in each hand by your sides.

kettlebell workout cardio ab body exercises swing workouts challenge abs swings bing chart exercise training
(Source: www.pinterest.com)

In one fluid motion, drive through your legs to swing the kettle bell up, flip grip (so palm is facing away and knuckles punch up), and press weight overhead. Start standing and hold the kettle bell by horns at chest height.

Extend right leg out in front of you, then sit hips back and bend left knee to lower down into a single-leg squat, keeping right foot off the floor. Perform 5 to 10 reps and repeat on other side. Make it easier: Make your range of motion smaller by sitting back onto a box or bench.

The Turkish get up is a complicated move, so you want to be comfortable with the basic technique before adding the kettle bell. “The idea is that the arm holding the kettle bell is directly up in the air the entire time, because if it’s not directly over your head and your skeleton isn’t taking the weight, the shoulder is placed in a compromising position,” he says.

If you can get all the way up and back down without dropping the water bottle and losing alignment, you know you’re ready to try it with the kettle bell. Start lying face up. Bend right knee and place right foot on floor and left arm straight out to the side.

Extend right arm directly over shoulder and balance a half-filled water bottle on top of fist. Lie face up with knees bent and two kettle bells racked at chest height.

kettlebell swing variations cardio
(Source: www.youtube.com)

Lie face up with knees bent, feet on floor, holding the kettle bell on hips. Start in a plank position, wrists under shoulders with each hand on a kettle bell, palms facing in, core engaged.

Most kettle bell exercises use large multi-jointed movements which rely on hundreds of muscles being activated at a time. The more muscles that you use the greater the demands on the cardiovascular system as it produces oxygen to power the movement.

Below I’ve listed 25 KB cardio workouts that will elevate your heart rate quickly starting with the most basic for beginners and finishing with the more complex. If you are new to kettle bell training then you can still achieve an excellent cardio workout without using the kettlebellswing.

The single arm dead lift programs the hip hinge movement which uses most muscles in the body but in particular the hamstrings, quads, glutes, core and back. All beginners should master this exercise before progressing onto the kettlebellswing for cardio, clean, and snatch.

The goblet squat is one of the most important full body kettle bell exercises. Ensure that you squat down so your thighs are at least parallel with the floor in order to fully activate your buttocks.

kettlebell swings workout minute total body
(Source: www.pbfingers.com)

As well as being a huge kettlebellcardio exercise the goblet squat will also strengthen the legs, hips, buttocks, core and back muscles. Mixing the goblet squat with the single arm dead lift exercise produces a great full body kettlebellcardio circuit.

Moving sideways targets different muscles in the legs and buttocks from the regular lunge or squat based exercises. Again adding in the single arm dead lift gives you a great combination workout hitting hundreds of muscles in the body.

The kettle bell sit and press creates mobility in the hips, conditions the core muscles and develops the shoulders. Actively moving from the kettle bell goblet squat and then down into the sit and press creates a peripheral heart action.

The heart has to work hard during this combination as the blood is shunted from the top squat position down to the lying sit and press exercise. The kettle bell clean is a full body exercise that many beginners find difficult to master.

Taking the time to get great at this kettle bell exercise is well worth the effort. Once you can perform the kettle bell clean well you can segue into so many other exercises from the racked position as you will see later.

kettlebell workout swing swings cardio body let abs core workouts kettle weight loss challenge flat programs exercises ab program bed
(Source: www.pinterest.com)

Once you have mastered this exercise don’t be afraid to go heavy and really experience the cardio benefits this workout has to offer. I still remember performing this workout with a 32 kg on a rooftop in London and feeling the benefits for days afterwards.

The racked reverse lunge focuses deep into the buttocks as well as being a huge cardio based exercise. Mastering the kettlebellswing will open up a whole new set of exercise choices as well as combinations.

Here we combine the full body two handed kettlebellswing with the push up exercise. At the end of the workout you will have completed 200 kettle bell swings and 55 push-ups.

This kettlebellswing workout involves the alternating swing which changes hands after each repetition. Changing hands every rep really switches on the mind and makes the swings more challenging.

A much more advanced variation of the kettlebellswing exercise that involves swinging the kettle bell out to the side. You will get great rotation through the body for this exercise, working deep into the core muscles.

cardio kettlebell workout workouts minute exercises amrap nourishmovelove min kettlebells kb training exercise move fitness minutes challenge hiit health nourish
(Source: www.nourishmovelove.com)

The ability to flow will not only keep your heart rate elevated for longer but also add to the enjoyment of these kettlebellcardio workouts. For this kettlebellcardio workout we add in the large full body exercise of the clean and press.

The two handed squat and press is an excellent full body cardio exercise. For this kettlebellcardio workout we use 4 of the important movement patterns : lunge, squat, dead lift and press.

Make sure that you do not cheat the squat movement and get your thighs down to at least parallel with the floor to activate your buttocks correctly. Don’t rush through the lunge exercise and ensure your back knee gets as close to the floor as possible with every repetition.

You should have mastered the two handed squat and press before advancing onto the kettle bell thruster. Be sure to complete a full deep squat before driving up and using your momentum to press the kettle bell overhead.

This demanding cardio workout will work your full body hard in 2 different directions. The deeper the kettle bell side lunges are the more buttock and leg muscle activation achieved.

kettlebell swing exercise compound swings workout training exercises dumbbell guide weighttraining cardio
(Source: www.pinterest.com)

For this kettlebellcardio workout we add in the kettle bell reverse lunge and press. The kettle bell reverse lunge and press is a big full body movement that requires a huge amount of energy and thus makes it very cardiovascular.

Try to keep your elbow up and wrist tight as you pull the kettle bell towards you. The kettle bell snatch is another full body exercise that will raise your heart rate quickly.

It’s a full body kettle bell exercise that will certainly raise your heart rate. You will need good hip mobility in order to perform the kettle bell deck squat.

Due to the huge amount of muscle activation and strength involved this kettle bell exercises is very cardiovascular. Using a resistance band, strap or Tax attached in front of you can be a great help when practicing the movement.

I’ve also tried to include a variety of kettlebellcardio workouts for those from various different skills levels whether using the kettlebellswing or not. As with all individual kettle bell workouts these do not constitute a formal training program.

kettlebell results swing cardio strength
(Source: www.youtube.com)

One study stated that 20 minutes of continuous kettle bell training was about the same as running at a six-minute mile pace. Pick 3-5 full body exercises like the swing, thruster and lunge.

If so, then you have everything you need for a full-body workout that'll burn plenty of calories and help you pile up glute, hamstring, and core strength, too. Get ready for a cardio workout that takes place far from the treadmill or the track and prep for KettlebellSwing Conditioning Hell, a fire-breathing workout that'll have your entire body gassed in less than 10 minutes from Men's Health fitness director Ebenezer Samuel, C.S.C.S.

“But you can do it with any alternate load too, from a big water jug to a backpack filled with books, to a dumbbell.” Either way, over the course of 8 minutes, you'll pile up 160 total kettle bell swings.

That's enough to ramp up your heart rate, says Samuel, and by the final sequence, your body will be at its limits. Shift your right foot back slightly, lifting your heel off the ground.

Shift your left foot back, lifting your heel off the ground. Either way, you'll be smoking your entire posterior chain, building strength, challenging your lungs, and incinerating calories.

kettlebell challenge swing cardio workouts exercises
(Source: www.cardioworkouts.net)

For more tips and routines from Samuel, check out our full slate of Ex and Sole workouts. If you want to try an even more dedicated routine, consider Ex's New Rules of Muscle program.

Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.

In today’s world we spend the majority of our days doing things in front of us with terrible posture. Cubicles) for hours at a time not moving and making the front of our body even tighter.

If You’re Not Doing The Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life! This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society.

FrequencyExercise TypeIntensityRepetitionsRest up to 7x per week strength training high intensity varies by workout varies by workout Once labelled “hard core”, kettle bells are now popping up in every gym, garage and backyard because of their portability and reputation for fast results. Go into any gym and you’ll see inexperienced exercisers turning a swing into a front squat and shoulder raise exercise further tightening our hips, quads, chest and shoulders and just adding to the anterior dominance issue that I told you about above.

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(Source: muscletransform.com)

Always making sure your shoulders stay above the level of your hips, “hike pass” the kettle bell through your knees by contracting your lats. When you push your hips back keeping your butt high and your shins vertical, you are hinging.

This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues. Imagine that you are growing roots through your feet and grab the ground with your entire foot.

Getting proper instruction from an expert so that you can MASTER THE KETTLEBELLSWING is the best thing that you can do for your training regardless of your goal. If you want to build strength, kettle bell swings will forge a grip of steel and will add pounds to your dead lift & squat.

If you want to boost your athleticism, kettle bell swings will make you more powerful and add height to your jump and shave seconds off your sprints. If you want to pack on muscle, swinging a heavy kettle bell will build an intimidating upper back & set of shoulders.

Strength gains and being leaner is my long term goal for this year. So yeah, just burn some calories and have the added benefits from the swings, it wouldn't take as long as being on the treadmill or something either.

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(Source: www.shape.com)

But I don't see 2 or 3 high rep swing sessions with a light bell interfering with that. In some respects it can enhance your strength program by acting as active recovery.

Most of my SAS time is waiting for my heart rate to go down a bit in order to do the next set of swings, and then of Thus. Most of my SAS time is waiting for my heart rate to go down a bit in order to do the next set of swings, and then of Thus.

To me, MAF locomotion is pretty much unbeatable at that: it's sustainable, it doesn't stress the body too much and can't be beaten for health purposes. 100 swings a day are great, and I believe more volume can be sustained every other day without much stress, if done in multiple sets of five swings and adequate recovery between them (basically, A+A), but they just can't replace or held the same benefits of steady state, low heart rate frequency locomotion done for a long period of time (one full hour with occasional two/three sessions would be great, but if you're already beating the legs with Strong lifts, I guess 45 minutes and one hour stints will suffice).

I'll add that a lot of trainers of any kind, from Elliott Pulse to Andrew Read, strongly recommend walking. It will obviously stop being enough soon, but just diving into rucking or even worse running without a base of locomotion is a terrible idea.

I'm not even saying it does apply to you, @scottienomad, but consider one month or so of uphill walking at a fastened pace using an HR monitor, if you feel your joints and tendons aren't prepared for running/rucking for any reason. I'd jump rope instead, tho long sets of lighter swings not a bad alternative.

kettlebell cardio training results workout heart workouts vipstuf mills circuit rack moriah swing jolt bezoeken exercise crossfit benefits club effort
(Source: nl.pinterest.com)

Most of my SAS time is waiting for my heart rate to go down a bit in order to do the next set of swings, and then of Thus. The cardio effect from swings would be excellent of course for mimicking the heart work needed for combat sports such as judo, or Kendo.

Strength gains and being leaner is my long term goal for this year. KettlebellCardio This method will absolutely work, providing the program is well written and executed. High Intensity Interval Resistance Cardio Training.

Performing KettlebellSwing under the same High Intensity Interval Cardio Training, virtually produces the same effect. So yeah, just burn some calories and have the added benefits from the swings, it wouldn't take as long as being on the treadmill or something either.

Epic is like overcharging your “Metabolic Credit Card”, you are change interest. An inexpensive device that you can make yourself that will allow you to preform Swing with heavier loads is the “Hungarian Core Blaster”.

High Repetition Swings This method is effective as a means of increasing endurance and for hypertrophy. This allows the Strength/Power/Speed Type IIA and IIT/x Muscle Fiber to recover so that you elicit greater force production (increase Strength/Power/Speed).

kettlebell pull cardio exercise master swing ultimate cardiovascular handed builds very
(Source: kettlebellsworkouts.com)

Research (DRS Jonathan Oliver, Greg Half, Mike Stone, etc) demonstrated that Strength/Power/Speed were increased via Clusters. Research found that this Cluster Sets, when the program is written and performed correctly, increase muscle mass.

Sushi, you're not wrong, for my understanding of things. S&S (like any other physical endeavor, really) does have an endurance component. A top tire bodybuilder, costumed to incline bench considerable weight many times and with limited rest periods, will have a very easy time moving less weight with a similar motor pattern before fatiguing (read having too much lactic acid on his tissues) himself so much he can't do that anymore.

But there is a problem, if classic cardio gains are the goal: the heart elevation is just a recovery from the peaks induced by the work periods. Cardiovascular conditioning, on the other hand, is trained with activities that put the energy system involved (aerobic) into light/medium-light stress for a prolong period of time (how much is debatable, the general guidelines are no less than 30 minutes, hence the vast majority of beginners' running program tend to build up to half an hour and then proceed from there).

To do so, you have to choose exercises that limit them two absolute minimum the production of lactic acid and therefore muscle fatigue. That's why walking is a considerable stress for absolute beginners: calves tend to go first in fastened locomotion, not the heart nor the lungs.

Once the muscles are trained enough, the cardiovascular system can be targeted through constant heart elevation, that has to be mild (the well known MAF formula being an excellent indicator, i.e.), for a prolonged period of time. I suspect you are fit for Judo with just SAS because the sport is much more strength endurance oriented.

kettlebell circuit cardio workout workouts routines training tabata fat class exercises intensity burning swings weight body bodyweight burn dumbbell hiit
(Source: fitbodybuzz.com)

That doesn't mean cardiovascular training can be taken out completely from the plans of a judo, but a peaking period has to be considered. That's how, if I understand correctly, prizefighters train: low stress for most o the camp, peaking near the end.

Doing so, you have built up a base of conditioning in the first place, and prepared the body to gather energy from every possible source in the end. Although unrelated to your post, that's also the reason why HIIT, met con and Tabatha methods are very good in the later stages of preparation to strength endurance event, because they train the body to sustain high intensity for a period of time really similar for said event with minimal recovery breaks in it (a 30-36 minutes title fight, for example).

There is no way on Earth, though, that this type of training alone can prepare an athlete to a long effort event (classic example being a marathon). So, to conclude this tragedy I just wrote (I really need to be more concise): SAS is indeed keeping you fit for Judo, and it might very well be keeping you as fit for day to day activities or other sports, but, for cardiovascular purposes only, it isn't doing nearly as well as conventional cardio activities.

KettlebellCardio This method will absolutely work, providing the program is well written and executed. High Intensity Interval Resistance Cardio Training. Performing KettlebellSwing under the same High Intensity Interval Cardio Training, virtually produces the same effect.

Epic is like overcharging your “Metabolic Credit Card”, you are change interest. An inexpensive device that you can make yourself that will allow you to preform Swing with heavier loads is the “Hungarian Core Blaster”.

kettlebell workout cardio routine fat exercises burning routines kettlebells strength body turkish fitness dvds loss power swings gym
(Source: www.slideshare.net)

High Repetition Swings This method is effective as a means of increasing endurance and for hypertrophy. This allows the Strength/Power/Speed Type IIA and IIT/x Muscle Fiber to recover so that you elicit greater force production (increase Strength/Power/Speed).

Research (DRS Jonathan Oliver, Greg Half, Mike Stone, etc) demonstrated that Strength/Power/Speed were increased via Clusters. Research found that this Cluster Sets, when the program is written and performed correctly, increase muscle mass.

Sushi, you're not wrong, for my understanding of things. S&S (like any other physical endeavor, really) does have an endurance component. A top tire bodybuilder, costumed to incline bench considerable weight many times and with limited rest periods, will have a very easy time moving less weight with a similar motor pattern before fatiguing (read having too much lactic acid on his tissues) himself so much he can't do that anymore.

But there is a problem, if classic cardio gains are the goal: the heart elevation is just a recovery from the peaks induced by the work periods. Cardiovascular conditioning, on the other hand, is trained with activities that put the energy system involved (aerobic) into light/medium-light stress for a prolong period of time (how much is debatable, the general guidelines are no less than 30 minutes, hence the vast majority of beginners' running program tend to build up to half an hour and then proceed from there).

To do so, you have to choose exercises that limit them two absolute minimum the production of lactic acid and therefore muscle fatigue. That's why walking is a considerable stress for absolute beginners: calves tend to go first in fastened locomotion, not the heart nor the lungs.

cardio kettlebell workouts kettlebellsworkouts workout feel change way routine swings
(Source: www.pinterest.com)

Once the muscles are trained enough, the cardiovascular system can be targeted through constant heart elevation, that has to be mild (the well known MAF formula being an excellent indicator, i.e.), for a prolonged period of time. I suspect you are fit for Judo with just SAS because the sport is much more strength endurance oriented.

That doesn't mean cardiovascular training can be taken out completely from the plans of a judo, but a peaking period has to be considered. That's how, if I understand correctly, prizefighters train: low stress for most o the camp, peaking near the end.

Doing so, you have built up a base of conditioning in the first place, and prepared the body to gather energy from every possible source in the end. Although unrelated to your post, that's also the reason why HIIT, met con and Tabatha methods are very good in the later stages of preparation to strength endurance event, because they train the body to sustain high intensity for a period of time really similar for said event with minimal recovery breaks in it (a 30-36 minutes title fight, for example).

There is no way on Earth, though, that this type of training alone can prepare an athlete to a long effort event (classic example being a marathon). So, to conclude this tragedy I just wrote (I really need to be more concise): SAS is indeed keeping you fit for Judo, and it might very well be keeping you as fit for day to day activities or other sports, but, for cardiovascular purposes only, it isn't doing nearly as well as conventional cardio activities.

If it weren't for people like you on this website, I would have neglected proper cardio training to the detriment of my health. Now I think differently and I'll be making a lot of efforts to get out, and to therefore live longer and better.

kettlebell workout swing bodyweight quick movement sample cardio effective very couple
(Source: movemoresitless.wordpress.com)

I'm just giving back a little of what I constantly gather from every person on this place, you included. I'll cite Andrew Read (although not literally, but it will suffice): I've seen powerlifters one burger away from a heart stroke, and triathlon athletes who looked like they could live forever “. That is a little over the top, probably, but since Al Camp introduced me to the magic of LSD (long-slow-distance) I haven't looked back since.

A couple of important books I think you might find interesting are Run Strong by Andrew Read himself (which also is a high caliber kettle bell instructor and BJJ practitioner, by the way), which I unfortunately haven't read, and PT Manual by Albert Camp. I'm just giving back a little of what I constantly gather from every person on this place, you included. I'll cite Andrew Read (although not literally, but it will suffice): I've seen powerlifters one burger away from a heart stroke, and triathlon athletes who looked like they could live forever “.

That is a little over the top, probably, but since Al Camp introduced me to the magic of LSD (long-slow-distance) I haven't looked back since. I must admit weight training is still my favorite, but I don't neglect cardiovascular activity anymore.

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03: Appropriate Kettlebell Weight For Beginners
04: 16kg Kettlebell
05: 16kg Kettlebell Argos
06: 16kg Kettlebell Exercises
07: 16kg Kettlebell In Lbs
08: 16kg Kettlebell Too Heavy
09: Russian Term For Kettlebell
10: Russian Word For Kettlebell
Sources
1 russiapedia.rt.com - https://russiapedia.rt.com/of-russian-origin/girya/
2 en.wikipedia.org - https://en.wikipedia.org/wiki/Kettlebell
3 www.boxrox.com - https://www.boxrox.com/kettlebell-workouts-scale-rx/
4 reallifemag.com - https://reallifemag.com/kettlebell/
5 www.kettlebellsusa.com - https://www.kettlebellsusa.com/pages/what-is-a-kettlebell
6 barbend.com - https://barbend.com/kettlebell-history/