Lose weight with Russian Kettlebell
Russian kettlebell won't be a magical solution to your weight management issues. If you are overweight you should fix your diet first, physical activity will help you aid the weight loss process. Recent studies have shown that kettlebell may be the best tool for that purpose. 1 minute of exercising with a kettlebell can burn more calories than traditional gym activities such as running on a treadmill or working with machines. Speaking about gym machines, initially they were invented to help those injured, disabled or unfit to train with free weights (kettlebells, barbells, dumbbells etc) or bodyweight. If we look at post 2nd World War physical rehabilitation programs for those who lost limbs and ended up disabled after the war - those training schemes remind modern bodybuilding machine routines (Dan John, Never Let Go). If you are not disabled, and have a luxury of moving pain free - best advice is to learn training with free weights and your bodyweight.
Many people in the UK struggle with weight problems. In fact, in 2014 62% of adults were classified as overweight. On the contrast 30 percent of Russians are considered obese. That’s not a number to be proud of, but it is still significantly better than in the UK. In Russian culture, love for physical activity is inbred since early childhood. Children are encouraged to start a day with moderate exercising and stretching - in Russian know as зарядка (literally means getting charged). Bodyweight training is taught in physical education classes. Partially, that may be the reason why the numbers in the UK and Russia differ. Obesity leads to a number of health issues and shortens life, getting your weight in check - should be on a priority list for anyone who wants to live a longer and healthy life. Kettlebell training is excellent at helping cut weight fast. The study conducted by ACE fitness showed how effective it is at burning calories and shedding pounds of fat as a result.
“To analyze the energy cost and exercise intensity of kettlebell workouts, ACE enlisted the help of the research experts at the University of Wisconsin, La Crosse Exercise and Health Program. The team, led by John Porcari, Ph.D., and Chad Schnettler, M.S., recruited 10 volunteers, male and female, ages 29 to 46 years, all of whom were experienced in kettlebell training. “They [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 Porcari. “So we wanted to look and see how much of an aerobic workout you really do get and how many calories you really burn.”
Ideally, before trying to conduct your own study on yourself, learn the basics of kettlebell training first.
For this test, the subjects used a 12-, 16-, or 20-kilogram kettlebell (depending on their gender, body weight, fitness level, and experience level) swinging it one-handed between their legs and up and over the head in a snatch motion. The subjects continuously performed snatches to a specific cadence during each minute, switching to the opposite hand for the snatch every other minute.
The snatch was chosen as a full body exercise, known as the king of kettlebell movements - it recruits a lot of muscle groups and is generally very demanding. The results of the study came as following:
During the 20-minute workout, the average calorie burn was 272 calories, not counting additional calorie burn due to the substantial anaerobic effort. “We estimated oxygen consumption and how many calories they were burning aerobically, and it was 13.6 calories per minute. But we also measured the blood lactate, so anaerobically they were burning another 6.6 calories per minute,” explains Porcari. “So they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is cross country skiing uphill at a fast pace.” Researchers credit the brisk calorie burning to the fact that the kettlebell snatch workout is a total-body movement that is also done very quickly due to the interval-training format. “We knew it would be extremely intense,” says Schnettler. “It’s a quick workout, and you do get a big bang for your buck in a very short amount of time.”
If you want to learn how to use the Russian kettlebell and start losing weight - book a 4 sessions block and start your kettlebell journey now!