If that seems too heavy for your current strength level, start with a lower weight and work your way up. All in all, your starter kettle bells should run you about $160—I threw in an extra $30 for shipping and some chalk, because those things are heavy and your hands might get sweaty.
Contrary to many fitness preachers’ sermons, running does build strength. It also makes you much better at an incredibly practical skill and burns tons of calories.
There is a very clichéd picture that I feel compelled to show that illustrates this point perfectly. Kettle bell swings are one of the single best exercises a person can do for multiple reasons:
It drills the hinge pattern, one of the best ways to improve your ability to pick things up off the floor. It can be done for an aerobic or anaerobic workout, meaning it totally counts as cardio and lifting.
When done properly, the kettle bell swing teaches you how to brace and forces you to do many short interval planks. It works your whole posterior chain, specifically targeting your hamstrings and glutes, but it even gets your lats firing.
Figuring out the number of calories burned is far easier to do for running than it is for kettle bell swings. Both running and kettle bell swings are incredibly effective calorie burning exercises.
I think it’s fair to say that performing light to moderate weight kettle bell swings for 15 minutes burns roughly the same amount of calories as a 40-minute jog. While the calories burned will only change slightly, the heavy resistance training will have a gradual effect on your resting metabolic rate (i.e., calories burned throughout the day when not exercising).
In a study that observed the changes' strength training had on Mr in men ages 50–65, researchers found that after 16 weeks of heavy-resistance strength training, Mr increased by an average of 7.7 percent. Then you do a 16-week heavy-resistance strength training program, and boom: your Mr is now 7 calories short of 2,000 (an increase of 142.45).
With that same information, we can estimate that you would burn about 137 calories as a 5’10, 180-pound, 60-year-old man running a respectable nine-minute mile pace. So theoretically, thanks to weightlifting, your body burns additional calories equivalent to running an extra mile every day.
Although kettle bell swings are not the same type of simple resistance training used in the study, it is safe to say that performing them routinely will also lead to an increase in Mr. And because there is nothing better than burning more calories sitting on the couch, this category has to go the way of the previous ones.
Overall, kettle bell swings dominate running in the categories that most people are concerned with. But if your goal is to get the most efficient workout with the least amount of equipment, you can’t beat the kettle bell swing.
Kettle bells come in all shapes and sizes, and it is hard to know which ones are top-notch when starting your home gym. Don’t be deceived by soft handles and bright colors, the best kettle bells are simply a big piece of coated metal.
Beginner Budget Option : This is a bundle of lightweight bells that you can start off with. Premium Option : Kettle bell Kings, Dragon Door, and Rogue make the best bells.
Kettle bell Kings is the only company with extensive options on Amazon, so I featured them. If you ever intend to start competing with Kettle bells I strongly recommend exclusively training with competition bells.
Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men. Especially if it’s included as part of a track workout or sprinting up a mountain in New Hampshire with my husband.
I even enjoy a good ‘ole jog every once in a while, especially when I’m vacationing in New Hampshire, when I’m too tired to work out or when I’m exploring a new place. Sometimes I’ll hop on the Arc Trainer for a flush day and I’m always shocked at how bored I get.
I’ve mentioned before that in college and during the few years after graduating I ran every day in the rain, snow, heat and freezing cold. Like many women, I feared that weights would make me bulky and that running was the best bang for my buck exercise.
How did I think 7 hours a week, not even including the time to get ready, warm up, cool down, etc., was efficient? I started taking a boot camp type of class at his work and learned all sorts of new exercises.
I mixed strength training and bouts of cardio for my workouts instead of straight up running or politicizing for an hour. I still do circuit type/metabolic workouts sometimes, but have found my true love(s) in kettle bells and strength training.
When used properly kettle bells can help you lose weight and make immense strength gains. My husband works most mornings and evenings, so I would need a babysitter in order to go out for a run!
Like when I conquered my mental block on snatching the 16K kettle bell for 100 reps. I’m so thankful I discovered kettlebelltraining and I truly believe it has shaped (pun intended!) I suppose pink five pound dumbbells are a tool also, but not a very helpful one if you’re trying to burn fat or get strong.
The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. Running and kettle bell exercises both represent cardiovascular workouts that benefit all parts of the body, contributing to increased bone density and artery elasticity.
Such exercises work to reduce your risk of diseases and disorders common to people with sedentary lifestyles, as well as slowing down aspects of the aging process. Using KB's also activates core muscles, engages the cardiovascular system and promotes weight loss through elevation of metabolism.
While people take up running for a number of reasons, increasing stamina and losing weight are two of the most popular. As one of the more dynamic exercises in which to engage, running is effective at burning calories and reducing body fat.
According to a study commissioned by the American Council on Exercise, though, a kettle bell program can burn the same amount of calories as running at a steady pace of 10 mph. Although quick, effective and intense, KB fans who use too much weight or adopt improper techniques run the risk of muscle injuries, particularly in the upper arms and shoulders.
However, if you want to maintain your basic conditioning I think swings do just fine. Would echo the comments above, working with kettle bells provides many benefits, you will be stronger, and they'll improve body composition.
TGU are a fantastic exercise and I've used S and S along with running to good effect. I myself now believe that SAS/A+A swing can totally replace running for preparing for amateur boxing (speaking from personal experience- I don't want anyone hating me because my fight prep didn't work for them).
So yes, if running ability isn't at the top of your list of priorities, then swings can certainly replace it as a means of 'cardio' (while also maintaining a decent level of running ability; in my case, following a period in which I did 2 months of virtually daily SAS training and no regular running at all, upon testing, I could still do 3 miles in just under 22 minutes if I recall correctly). Not if you have a running component on a fitness test and you are wanting to score well, and/or you are overweight.
In my case, swings (and particularly snatches) certainly can and did replace running, which has kept my knees happy with me for more than a decade now. I'll preface this with the obligatory “your mileage may vary” and that I in no way intend disrespect to anyone who disagrees with my position on the matter. I'm on active duty, and as such I'm obligated to run semi-annually for the physical fitness test.
That said, I'm consistently one of the top finishers (if not first place) with zero miles logged in preparation for the event, and up against dudes often times half my age who train specifically by running. Once again, this anecdote may or may not apply to you, but I do believe that I'm not an anomaly in this regard--there are other folks who have stopped pounding the pavement in favor of kettle bell ballistics and found that they didn't lose much, if anything, when they're tested.
This is particularly true if you do them with long sets (so high reps) and short rest period. Not if you have a running component on a fitness test and you are wanting to score well, and/or you are overweight.
Anyways, I'm looking to improve body composition and loose fat mass while gaining some muscles. A combination of a personalized single kettle bell complex laid out by an SFG II coach and SAS are doing very well for me.
I should also mention that running is my least favorite fitness activity, and that before attending personal training session with the SFG II coach I mentioned above I followed a begging running protocol and was able to run at a comfortable pace three times per week for 36, 39 and 42 minutes respectively. Since I started kettlebelltraining with a better and deeper understanding of the Strong Firs principles, I never ran again and noticed that my body fat keeps dropping (also because I'm very much more careful of what and how much I eat) while lean mass augments.
Mentally, avoiding running in favor of harder kettle bell practice has given me a WHOLE DIFFERENT mindset, as I know can see and feel (I grow stronger by the day and life's easier) results while doing something that I actually enjoy and not that I feel like I MUST do. Based on all the above, is it possible to keep avoiding running (my knees would be happier too) and expecting to see increasing results?
Reasonable Kettle bell work plus some rope skipping practice (in my opinion very good transfer to running technique to get away from heel striking) to condition or keep conditioned feet, ankles, calves and tendons should prepare one not being afraid to go for a run for about half an hour and some. And higher volume body weight work is easier for the svelte, for obvious reasons.
I'd like to add (should have mentioned this in my first post really), that daily SAS training plus a keen (but not overly obsessive) eye on my diet got me in the best shape of my life in terms of body composition (sub-10% BF — faint six-pack ('faint' in the sense of not being massively muscular) and veins on biceps and shoulders), and I mean better than when I ran on a regular basis. I've since been far less strict on diet (and also less active, for reasons which I will discuss in a forum post soon) but have no doubt that I could get back to the same sort of body fat levels without having to run. Of course, those who are actually 'overweight' might not have as much success without running, as Mr. Camp seems to have hinted at.
If so, I guess running is a good call since it is no doubt a big calorie burner. If you combine this with increased body weight (fat or muscle), the above results then to be amplified; re: you run even slower.
Because knowing the human psyche, if I were to post to a forum that some folks can completely give up running for KB ballistics and max their run test, they will not listen to any caveats such as, “YMMV”, or, “this is not common but”... they will only hear, “I can give up running and still max my test”. Level 9 Valued Member Elite Certified Instructor
ACIPA thank you very much, Sir! I'm suitor happy I skip running sessions for as long as I do kettlebelltraining ... I don't like running in place, also I like the no impact exercise of kettle bell swings.
I don't like running in place, also I like the no impact exercise of kettle bell swings. I am an overweight, larger person and there would always be pain involved when I ran.
This year, after quite a bit of kettle bell work (mostly swings and loaded carries), I found that there was not the pain limitation (side stitches, even shin splints) that I had before, only cardiovascular fitness.