Guest blogger Alison Cool is a PhD candidate in Cultural Anthropology at New York University, and was a Fulbright Scholar in Sweden 2009-2010. She has previously blogged for style.com, interview.com, and fashionista.com.
You may have seen Russian kettlebells – the strange, cannonball-shaped weights with U-shaped handles – at your local gym, or perhaps you’ve read about some of the celebrities like Lance Armstrong, Jennifer Lopez, and Jessica Biel who have joined this new exercise trend. We talked to expert kettlebell trainer Brook Benten to find out what you need to know about this fun, new fitness accessory.
Kettlebell routines involve a bottom-up swinging motion driven by the muscles in the lower body. As Brook explained, “there’s no such thing as target training. Unfortunately, that is not really possible. But the kettlebell does really focus on strengthening through the glutes and thighs, so if you are working out regularly and eating well, you will definitely see some toning in those areas.”
The kettlebell, originally used by Russian bodybuilders 300 years ago, can be adapted into workout routines for everyone from seasoned gym veterans to fitness newbies. According to a recent study from the American Council on Exercise, kettlebells deliver a remarkably effective workout that increases your balance and flexibility in addition to your strength and cardiovascular fitness. Participants in the kettlebell study burned an impressive average of 272 calories during a twenty minute workout.
As with all new exercise regimes, it is important to make sure you learn the proper technique to ensure that you don’t get hurt. Brook recommends that beginners get started with kettlebells weighing between 10 and 20 pounds for women, and between 15 and 30 pounds for men. For best results, train with kettlebells two to three times a week, with 24 to 48 hours of rest in between sessions. Yoga classes are a good complement to kettlebell training. “Yoga will stretch out tight areas to keep muscles and joints healthy so you can keep exercising and using the kettlebell for a long, long time.”
To avoid injury, Brook stresses the importance of getting started with a certified professional trainer who is trained specifically in kettlebells. For the budget conscious, look for online video tutorials to learn the correct form. Those with a limited range of motion in their hips or with lumbar spine injuries can start with Brook’s technique of “airballing,” or going through the same swinging movements without the kettlebell. Always remember to talk with your doctor before starting any new workout.
CONNECT THE DOTS
The American Council on Exercise’s kettlebell study also includes suggested workout routines with pictures of proper form. WebMD has a useful kettlebell review and guide and Lance Armstrong’s LiveStrong website offers additional kettlebell tips. For general strength training information, head over to MayoClinic.com.
Alison Cool 09 Dec, 2011--
Source: http://www.healthymagination.com/blog/russian-kettlebells-the-ultimate-20-minute-workout/
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