Kettleworx Workout Schedule Pdf 22 1 UPDATED
Kettlebell enthusiasts "make these all-encompassing claims about increasing your muscular strength, endurance and aerobic capacity with kettlebells, like if you do this that's all you need to do," says researcher John Porcari, PhD of the University of Wisconsin, La Crosse Exercise and Health Program, in the report, published in ACE FitnessMatters. "So we wanted to look and see how much of an aerobic workout you really do get and how many calories you burn."
Kettleworx Workout Schedule Pdf 22 1
The study involved 10 men and women between the ages of 29-46 who performed a typical kettlebell workout by doing kettlebell swinging and lift exercises to a certain rhythm during a 20-minute period. All were experienced with the use of kettlebells.
Researchers say that's equivalent to running a six-minute mile or cross-country skiing uphill at a fast pace. They credit the rapid calorie burn to the interval training format of kettlebell workouts.
In addition, the researchers write that the participants achieved exercise heart rate and maximum oxygen uptake, suggesting that kettlebells provide a more intense workout than standard weight lifting.
"This is good news for people who are looking for a very good resistance-training workout that will also help them lose weight," says researcher Chad Schnettler, MS, also of the University of Wisconsin, La Crosse Exercise and Health Program, in the report. "For people who may not have a lot of time, and need to get in a workout as quickly as possible, kettlebells definitely provide that."
I wished I knew how much "fun" the workouts are long before now, Matt. Thanks for your comment! I am also suprised at all what you get with the kit and when you factor in all the DVDs, the tips, the Kettleball, etc, it's worth it.
I measure my heart rate when I workout on my Apple Watch Series 6, one of the best fitness watches in my opinion. A lot of my high intensity workouts will take my heart rate up to around 183 BPM (beats per minutes), which is just under my max heart rate of 190 (you can roughly work out your own max heart rate by subtracting your age from 220, although factors such as age, fitness levels and general health ae also a factor).
There's even a study (opens in new tab) that confirms how a workout of kettlebell swings leads to a higher heart rate than when doing a circuit workout, which in this instance was based on smith machine squats, bench presses, leg curls, and lat pulldowns.
Bowflex 840 SelectTech Kettlebell Was $199 Now $149.11 Saving $49.89 (25%) (opens in new tab)This Bowflex weight could be considered the daddy of all kettlebells - and its currently an absolute steal in the Amazon Prime Day shopping event. With just a turn of a dial you can automatically change the weight resistance from 8 pounds all the way up to 40 pounds - giving you full control of your workouts in a single piece of kit. Plus you can save an extra 20% at checkout when you start a free Prime trail. You'll need to click quick - Prime Day ends midnight on June 22!
Look, I'd be lying if I said I would do this for a second month. Why? Well, in all honestly, doing 100 kettlebell swings in a row is actually quite dull. When I plan workout sessions for my clients, I always ensure there's enough variation to keep things interesting - and that was sorely missing during this challenge.
However, I will 100% be including kettlebell swings into my workouts more regularly going forward, as they're a great all-round move, working a variety of muscles and boosting key fitness elements such as power and speed.