It isn't necessary to be a bodybuilder to reap the benefits of adding kettlebells to a workout. In fact, everyday people are using kettlebells to pump up their workouts. These heavy balls offer functional training that helps burn body fat fast.
What are Kettlebells?
Basically, kettlebells are an alternative to dumbbells, though not as widely used. Russians first discovered these cast iron balls with single looped handles. Athletes and weightlifters trained with them to build strength and reduce body fat. Kettlebells offer a natural range of motion, working to improve flexibility while working the muscles in a functional way. As opposed to dumbbells, kettlebells can be swung in a fluid motion, can be kept close to the body during the exercises and can be swung through the legs for whole body movements.
How to Use Kettlebells
Kettlebells are effective weight loss tools. They can be used singly or as a pair. They can be substituted for many moves traditionally done with dumbbells or a bar. Using two kettlebells rather than a single bar adds complexity to certain exercises, therefore providing better results. Some kettlebell exercises include shoulder presses, swings, deadlifts, rows and squats. The best part about kettlebells is they allow for full body movements. It takes several body parts working together to perform these exercises, making them a powerful weight loss tool.
Lose Weight Using Kettlebells
Lifting kettlebells has a different feel than lifting dumbbells. They are heavier, stockier and they have a thick, rounded handle that allows a swinging motion. Rather than spot training the biceps or the triceps, kettlebells combine different body parts in each exercise to provide a full body workout. They allow users to get stronger without bulking up. They also burn fat fast because they improve aerobic conditioning. In a report published in ACE Fit Matters, Dr. John Pocari spoke about people in a kettlebell study “...they were burning at least 20 calories per minute, which is off the charts. That's equivalent to running a 6-minute mile race.” Since working out with kettlebells burns as much as 1200 calories per hour, just 15-20 minutes of using kettlebells provides a solid workout with both resistance training and cardio benefits.
Getting Started with Kettlebells
Most gyms carry a set of kettlebells these days. Kettlebells can be a little pricey, but they are a great addition to a home gym. Kettlebells alone are enough to provide a solid workout with both cardio and resistance training. Be careful when choosing the size of the kettlebells to use. Its easy to get injured using kettlebells if they aren't used properly. Going too heavy on the weights is usually the cause of injuries. Choose a weight that is too light and the benefits of the workout are reduced. To maximize weight loss and fat loss, choose a weight that is challenging yet doable.
Tracy Rose - Tracy Rose is a powerflifter who holds the state record in deadlifting and has had success in her own weight loss journey.
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