Fresh New Fit: Kettlebells!

By Jessie

Last night, I decided to try something new for a "fresh fit". I met some friends at "Balance Fitness" in uptown for an hour-long Kettlebell class. Here is the gym's website: http://seek-balance.com/

So, what is a kettle bell, you ask? Well, this is what it looks like:

According to WedMD, "The cannonball-shaped cast iron orbs called kettlebells were originally developed by Russian strongmen in the early 1700s to quickly build strength, endurance, balance, and flexibility. Once relegated to a dusty corner of the weight room, researchers now say kettlebells are experiencing a resurgence in popularity; kettlebell-themed fitness classes are now being offered in gyms across the country."

What's so great about a kettlebell workout? 

According to a few articles that I read, the average participant burned about 20 calories per minute during the kettlebell workout, which equates to 400 calories during a typical 20-minute kettlebell workout. Researchers say that's equivalent to running a six-minute mile or cross-country skiing uphill at a fast pace!

What makes a kettlebell workout different from other weights workouts?

For starters, you work with only one bell at a time. Hoisting the heavy metal bells not only helps strengthen your arms and pecs, but also works your core, heart and lungs.

"The reason the kettlebell is so great is that there’s offset center of gravity," explains Laura Alton, a certified trainer, physical therapist, and Russian kettlebells certified instructor at the Cooper Fitness Center in Dallas.  "That means your body has to work harder to maintain balance. In so doing, you work many different muscle groups - and get your heart rate up at the same time."

So back to my experience- My friend Susie had been attending this weekly class for about a month, and she had great things to say. I was excited to check it out.

(This is Susie- look at those muscles!)

The studio was a cozy place, with a small kitchen, a cycle studio, and other various equipment for other types of training.

The instructor Sarah (who was extrememly nice and very FIT) explained the basic "swing" to us, and broke down the correct posture for the "swing." For the three of us "newbies" who had never 'kettle-belled' before, she set us up with lighter kettlebells (I think mine was 10 kg, and the "experienced" girls had about 18 kg)

The basic swing was up and down with the UP using all your core body like a standing plank position. 
After the instructor broke down the basic swing, we started in on the circuit for the class. We used the kettlebells for the swings, and then used dumbbells or our bodies for the other parts of the circuit.

• 30 kettlebell swings, 50 squats, 30 kettlebell swings, 25 squats
• 30 kettlebell swings, 50 pushups, 30 kettlebell swings, 25 pushups (eeks!)
• 30 kettlebell swings, 50 sit ups, 30 kettlebell swings, 25 situps (I'm talking old school situps- not crunches! All the way up, all the way down!)
• 30 kettlebell swings, 30 bicep curls, 30 kettlebell swings, 15 bicep curls
• 30 kettlebell swings, 30 shoulder presses, 30 kettlebell wings, 15 shoulder presses

I was quite sweaty after the class, and I could feel it right away! Today, my back, booty, core, and legs are all sore. It's a great feeling! Overall, I thought the class was a nice change of pace, and I was definitely strengthening muscles that had been neglected in my other types of fitness. 


More experienced kettle-bellers progress onto "snatches", which are the one-armed throws- I'm pretty sure I'm not ready for that yet....

 

And I'll leave you with these "pros" of a kettlebell workout:

• Provide a quick workout - 30 minutes or less - that targets all your major muscle groups.
• Increase core stability. Serious exercisers understand the importance of increasing the stability of one’s core, especially the abdominal and back muscles. But it’s hard to work the entire core, including the obliques, abdominals, and adductors, in one workout. Kettlebells can do this.
• Let you combine cardio and strength training. The kettlebell workout involves a circuit that gets your heart pumping while it strengthens muscles.
• Simplify your workout. Instead of having to use several machines or several weights to work all your muscle groups, you do it with one kettlebell.
• Save money. Once you are properly trained, you can workout at home on weights that you can buy for less than $100. One type of 10-pound kettlebell, for instance, costs about $70.

Kettlebells- a "Fresh, New Fit!"