Resistance training is the key to increasing your resting metabolic rate, but doing sets and reps has never been considered “aerobic.” In order to achieve the aerobic benefits of exercise, the choices are running, jogging, cycling or any sustained rhythmic activity at a sub-maximal heart rate. So, a schedule combining resistance training and aerobic exercise has been the gold standard for a very long time, and in my opinion, is still a wise combination.

But if you’re like me, while you love the benefits of “pumping iron” in the gym a few days a week, looking for new ways to “spice” up your routine can be challenging.

What if I told you an old technique has been rediscovered because it not only has great fat loss power, but it has really good cardio benefits? This “new kid on the block,” besides being good for general conditioning, is also being used to rehabilitate and prevent injury.

What is this “everything old is new again” workout?  Kettlebell training!

Originating in Russia, the traditional kettlebells were cast iron weights that looked like a canon ball with a handle. Since ancient times, Russian people have valued physical strength, and it was an honor to be recognized as strong.  Kettlebell workouts were developed to increase strength, as well as endurance, balance, and agility by challenging the muscular and cardiovascular system at the same time.¹

Some of you may be aware that kettlebells were heavily used in the training that got the actors in the 2007 movie, “300” into Spartan-warrior shape.

Kettlebells, like barbells, come in different weight increments.  Because of a kettlebell workout’s ballistic nature, using momentum to lift or “swing” the bell creates a challenge for the muscles that traditional cardio workouts fail to address. The displaced center of gravity (6-8 inches below the center of your hand) increases the difficulty of lifting the weight, but it also has unique benefits, because in order to control the weight, you must use the stabilizing muscles in your “core.”²

Isolation exercises routinely done with a barbell or a dumbbell do not use those stabilizers to the same degree, but with kettlebells, your entire core is under constant demand.

The fat loss power of kettlebell workouts is explained by the high metabolic energy demands of throwing or swinging the kettlebell. As you move through a drill, there is uninterrupted movement causing a powerful increase in heart rate similar to circuit training.  It has been estimated that you end up doing four times the work in a shorter period of time.³

The acceleration/deceleration of the moving kettlebell also strengthens connective tissue, which if successfully achieved, reduces injury risks.  One of the nicest benefits to kettlebell training is that it mimics natural human movement, so kettlebell training can make everyday activities easier!

If you are interested in spicing up your routine by swinging a kettelbell around, I recommend seeking a certified trainer with kettlebell-specific training to assist you in learning proper technique.

Like anything new, if not properly done, kettlebell training can bring out muscle weaknesses leading to injury — but it is very effective and fun when done correctly.  And it can be just what the doctor ordered to bring variety plus unique fitness benefits to your resistance training workout.

References

1. www.kombatkettlebells.com.
2. www.artofstrength.com.
3. Talo,J. and  Potvin, A.N. 2008. The Great Kettlebell Handbook. Jespersen, M, Ed., Productive Fitness Publ. 4-12.

[Ed. Note: Melissa Hawthorne, RN, BSN, CSCS is the owner of Priority Fitness Personal Training and Wellness.  She is a Master Trainer for the Resist-a-ball Company, ISCA Personal Training, Kick-boxing, and Beamfit.   Melissa serves as a fitness consultant for the LaValle Metabolic Institute.  To learn more, click here.]

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