Rumoredto have begun in Russia as a farming weight, the kettlebell is now seen acrossin fitness centers across the globe. Ifyou're looking for a new way to build muscle strength and endurance, thisworkout may be something to try.
Theworkouts incorporate the use of one kettlebell at a time, with different weightoptions available for various fitness levels. Class participants perform a series of movements that involve swingingand lifting the kettlebell to strengthen arm and pectoral muscles, but alsostabilize the core and posterior train at the same time. Cardiovascular endurance is required toperform the movements, making this a great workout for the heart and lungs, aswell as the muscles of your entire body.
“Thereason the kettlebell is so great is that there’s offset center of gravity”advises Laura Alton, certified kettlebell trainer at Cooper Fitness Center inDallas, TX. The offset center of gravitymeans your body must work to coordinate movement and maintain balance,involving all muscle groups and getting the heart rate up at the same time.
“It’s a two-fer;it’s like your killing two birds with one kettlebell,” said Riva Rahl, medicaldirector for wellness programs at the Cooper Fitness Center. The classes are designed for all fitnesslevels, but there are some tips for getting started.
• Work with A Trainer: Kettlebell trainerswill help you decide how much weight to use during the class, and train youthe proper form and correct movements toget the most out of your workout.
• Technique Matters: Your trainer willteach you the technique to swinging the bell for maximum results. Imagine swinging a gallon of milk, which isroughly the same weight as a beginner kettlebell. To avoid injury, you need to know what you’redoing, and trainers will guide you through those steps.
• Quality Matters: Kettlebells should havea smooth handle to prevent build-up of calluses or minor abrasions to skin thatcan results from the swinging. Ask yourtrainer to help you determine the proper weight for your class, and if you’re buyingkettlebells be sure to buy a quality brand.
Followingthese steps will have you swinging your way to a better body and into betterhealth in no time.
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