Kettleball For Weight Loss
More and more athletes are returning to one of the oldest tools in the gym to improve strength, conditioning, cardio and coordination. The kettleball may have originally began with Shoulin monks who used what they called a “stone padlock” to build strength thousands of years ago. The more common kettlebell we have today was first in use in Russia nearly 400 years ago. Today the US Secret Service and FBI Counter Assault Team use kettleballs to keep their agents in shape.
Unlike expensive bikes and treadmills, fitness balls are fairly cheap and are the size of a cannonball with a handle. Any place could easily be used for a workout, from a small bachelor pad, to a park or parking lot. Since they can be used indoors, there are no excuses for bad weather or lack of time to get in a quick 12, 30 or 45 minute workout. The technical points of what types of workouts to incorporate or actual technique can be found on millions of kettleball-dedicated sites or videos on youtube. While reading and seeing how to perform the exercise is good, nothing beats taking a class or having a personal trainer to work with you at least in the beginning to make sure your stance and balance are correct. Especially as you being using heavier weights, improper form may result in injury. A certified personal trainer can also customize routines based on your particular needs and fitness goals. The gym ball workout a basketball player goes through is very different from an elderly golf pro or a person who wants just to gain muscle mass or lose weight.
The basic movements employed while using the kettleball, including the swing, snatch, and the clean and jerk, engage the entire body at once that mimics real-world activities such as shoveling or farm work. Many beginners will perform kettleball exercises while seated on an exercise ball, focusing on upper body work and getting that perfect, then progressing to standing which requires upper and lower body coordination.
The exercise ball is also used by kettleball enthusiasts to help develop balance. In general, weight loss programs for the kettleball will stress high repetitions (over 20) and high number of sets (over 3) using a lighter weight. People looking to build mass/muscle will be using a heavier weight for fewer sets and reps. Workouts should be 2 to 3 times a week, ideally for 45 minutes, though if your schedule doesn’t allow a full workout, it is best to do at least something rather than skip. People that have a tendency to skip one workout will eventually skip another and soon be in even worse shape than when they started.