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Get a Good Home Cardio Workout with Kettlebells

Get a Good Home Cardio Workout with Kettlebells

Get a Good Home Cardio Workout with Kettlebells

Kettlebell Training has been growing in popularity of late. Once the training tool of Russian strongmen, soldiers and strength athletes, Kettlebells are now found in gyms all over the world. Chances are there might be a set down at your local gym. Maybe you've seen them and have been wondering, what the hell are those weird looking cannonballs with the handle on top? Well, if you overlook their unusual appearance for a second you will soon find out that the Kettlebell is one of the best tools in boosting your Cardiovascular Horsepower, fat burning and lean muscle development!

Here is why… Fitness organizations such as the American Council on Exercise note that kettlebell training effectively burns fat and improves your cardiovascular health, with the added benefits of improving balance and flexibility in a time-efficient workout.

Time-Efficient- Free time is at a premium, especially for any of you that have a family or are busy at work. With Kettlebells you do not need to spend countless working out to see the benefits. Fat loss, flexibility, cardio fitness and strength gain will all be maximised through Kettlebell training. How is this possible? Because the Kettlebell, when used correctly, will work many muscle groups simultaneously and the fast pace of the workout involved will get your heart rate through the roof.

Convenience- A Kettlebell is a complete gym in 1 piece of equipment. You can take it with you in the car, bring it out to the garden or take it to the local park. You don't ever have to worry about not being near the gym or getting there before the doors shut. With the Kettlebell you can just roll out of bed, do a quick 10-20 minute workout in your home and then go about your business.

Improve Cardiovascular Fitness and Muscular Strength

A study published in the April 2010 issue of the "Journal of Strength and Conditioning Research" found that kettlebell swings increases your heart rate substantially and that the exercise improves your cardiorespiratory fitness. Another study published in the May 2012 issue of the "Journal of Strength and Conditioning Research" seconded those findings. It compared kettlebell swings to treadmill running and found the swings could provide sufficient exercise to improve aerobic capacity or the functioning of your cardiorespiratory system.

Kettlebell workouts are done at a high intensity. This works your muscles harder giving them less recovery time and forcing them into growth. Secondary to this, your lungs will burn as you tear through your Kettlebell routines at a blistering pace with short rest periods. The end result: in 20 minutes you'll have completed an extreme strength, endurance and speed workout. You will burn 4 times as many calories as you would on a treadmill in the same amount of time.

Kettlebell workouts are done at a high intensity. This works your muscles harder giving them less recovery time and forcing them into growth. Secondary to this, your lungs will burn as you tear through your Kettlebell routines at a blistering pace with short rest periods. The end result: in 20 minutes you'll have completed an extreme strength, endurance and speed workout. You will burn 4 times as many calories as you would on a treadmill in the same amount of time.

Get a Good Home Cardio Workout with Kettlebells

Fat-Burning Benefits

Bill Campbell, Assistant Professor of Exercise Science at the University of South Florida, calculated that kettlebell swings burn approximately 10 calories per minute for women and 13 calories per minute for men. This roughly equals jogging at a 5-mph pace. The number of calories you burn depends partly on your body composition and the intensity of your workout.

Cardio Workout with Kettle bells

If you want to engage in a new hard style of cardiovascular training that goes way beyond the so-called traditional forms of aerobic training such as running and cycling then you have got to work with

kettlebells. By now you may have heard of this ancient hard style device that has been widely used to build super fit bodies.

Here are 3 extremely effective lifts you can use with the kettlebell for some real cardiovascular fitness.

Kettlebell Swings

The swing lift is the base and more commonly known strength endurance lift performed with the kettlebell. This lift is great for helping you to get a tremendous cardio strength training workout. This hard hitting exercise blasts all of the large muscle groups including your hips, glutes, back, shoulders, hamstrings, abs, and of course your heart! The lift is performed by you having to engage your hips and knees in a constant state of flexion and extension in order to create momentum to swing the bell back and forth like a pendulum. After only knocking out 10 to 15 of these in a row with a relatively heavy bell you will understand what I mean when I say CARDIO!

Kettlebell Snatches

The kettlebell snatch is a tremendous lift for core strength, leg power, hip strength, and shoulder strength. With all of this it is also a tremendously powerful exercise for helping you to develop the cardiovascular conditioning of a race horse! This dynamic lift is executed by you pulling the bell from between your legs up to a held locked position above your head in one smooth powerful movement. The bell is pulled from between your legs like a single arm swing and elevated to a high pull position with your arm by mimicking the motion of pulling back on a bow. Once the bell is at this high pull position then you can finish the drill off by vertically punching your palm towards the sky to lock it out. This lift is incredible for helping you to develop muscular and cardiovascular endurance while training the muscles of the posterior chain (hips, glutes, back, shoulders, and hamstrings). I have always said that if you want to develop a dominant cardio workout, the ability to run somewhere fast, and punch someone hard then the kettlebell snatch lift is for you.

Kettlebell Jerks

The kettlebell jerk press is a wonderful exercise for helping you to develop shoulder, core, hip, and glute strength. This particular lift can be utilized for an impressive bout of cardiovascular fitness. As a matter of fact, even the best competition kettlebell lifters can go for minutes and minutes on end without ever resting or stopping a series of jerk presses. The lift can be executed a number of different ways, but for the sake of this article I will describe the single arm short cycle press. The short cycle press means that the kettlebell is cleaned and racked once at the chest and then followed by a series of jerks until the desired number or time is met. This is done by utilizing a "knee dip" to roll up onto the balls of your feet while simultaneously starting to vertically press the bell above your head. As the bell is moving vertically you will want to press your heels into the ground in order to push your body away from the rising kettlebell overhead. When you are finished from here simply stand up to finish off the lift.

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