A kettlebell is a type of weight that can be used in weight training and bodybuilding. Although new to many American athletes, kettlebells have been used as far back as 1704. A kettlebell is an iron ball with a handle that originated in Russia. Both men and women can benefit from a kettlebell workout.
How Do You Use Them?
A kettlebell can weigh anywhere from four to over 100 pounds. Most beginners start with kettlebells that weigh between 13 and 26 pounds. People can use one hand or both hands to pick up a kettlebell, depending on the exercise they’re doing in their kettlebell workout.
One of the challenges in using kettlebell is that, since they have a handle, their weight is not distributed evenly. That forces the person to counterbalance and also build up their core strength. The person picks up the kettlebell and performs a variety of exercises with them. Many of the exercises involve swinging the kettlebell. The person will perform each exercise for a given set of repetitions. A typical kettlebell workout lasts about an hour, which is about the same as a personal training session or aerobics class.
Benefits of a Kettlebell Workout
Kettlebells provide what is sometimes called a “functional workout,” which means the person uses their muscles in ways that they do when performing everyday activities, like carrying groceries.
Exercising with kettlebells involves more muscle groups. Swinging the kettlebell and then changing direction after each set forces the person to use their buttocks, legs and abdominal muscles as well as their arms.
A kettlebell workout can also burn up a lot of calories. Researchers at the University of Wisconsin, LaCrosse, measured the energy expended by people using kettlebells. They found that the people burned up 20 calories per minute, or 400 calories during a 20-minute session. That’s comparable to the energy expended in running a six-minute mile.
Kettlebells provide strength and cardio training. They improve coordination and balance. In many people, the fastest and most noticeable toning develops around the buttocks.
Increase Your Strength and Balance
During a kettlebell workout at Zero Gravity Fitness, our well-trained instructor will start by teaching the class how to correctly and safely use the kettlebells. He or she will teach the students how to properly do the swings and other exercises.
Once you experience the benefits of a kettlebell workout, you will understand why more and more people are starting to incorporate kettlebells into their routine. Contact us today to schedule your complimentary consultation at our fitness center in Ocoee.