Kettlebells and Fitness Goals – How I Got My Strength and Speed Back, How You Can, Too!
One way to learn about kettlebells is to get a kettlebell dvd or book. There’s a lot of good information out there, and two sources I found very instructive, helpful and well done were Steve Cotter and Pavel Tsatsouline.
>> Learn more about Steve Cotter’s Products here.
>> Learn more about Pavel Tsatsouline’s Products here
After a hard day of work, the last thing I wanted to do was workout. A beer and a t.v. remote was my idea of evening exercise. It was running to catch the bus one morning when I realized how out of shape I’d gotten. It was later day, while sitting at my desk, doing as I’d normally done after finishing that foot long tuna melt: surfing the internet that I came across the name Pavel Tsatsouline. I had remembered his name from a Plyometrics book he’d written. And so began my introduction. Maybe you’re thinking of your fitness goals right now. Maybe you’re thinking about adding kettlebells to your fitness regimen in the hopes of reaching your fitness goals quickly. I did. I did it with buying a 35 lb Kettlebell, The Russian Kettlebell Challenge video by Pavel. From there, I just practiced Swings and Squats, and eventually worked my way up to Snatches.
My fitness goals were very limited: Get my endurance and flexibility back. I got a lot more from kettlebells. Kettlebells were and continue to be a part of my fitness program. I’ll still grab a tuna melt from time to time, but not the footlongs anymore. A diet of Kettlebells provide me with iron I need.
Some Questions you might ask: How often should I lift? 1 to 7 times a week.
Can I crosstrain? Sure you can. Swim, Run, Mixed Martial Arts, or just lifting the remote. How much time should I devote to my training? 1 to 45 minutes. (Basically, you could do small micro-sets throughout the day.)
What if I have specific training needs or requirements? Who are you? First of all, you, the grunt (grunt because you’ll be grunting in bliss after your kettlebell workout) has to ask what are your fitness or exercise goals. Are you a woman after well nicely shaped legs, or looking to shred cellulite? Are you looking for energy to get through the day? Are you, like I was, trying to exercise that paunch away from too much T.V., pizza and beer, and late hours at the office? Or are you someone trying to get rid of fatigue and desiring relive those days of athleticism of yester-year, or just want to keep up with the kids? Or maybe you are just in a rut. (You know the best way to get rid of rut is to get your heart pumping oxygen rich blood to your brain.) Why not try to get every system in your body working optimally, the way Nature intended. Kettlebell is a versatile tool. A typical work-out routine can last from 1 minute to 45 minutes, or even up to hour, depending on rest breaks, training goals, etc. (Please, before starting any exercise routine consult with your physician or healthcare provider.)
Of course, not everyone’s fitness goals with kettlebells are the same. Not everyone is at the same level or has the same goal. A Mixed Martial Artist might want explosive power from awkward angles or positions that limit his or her leverage. Turkish Get-Ups, Deck Squats, Alternate Arm Presses laying supine from the floor one day. Where our couch potato – that was me - is trying to shed a few pounds by doing a few low rep swings and running for a mile around the track. The same martial artist might perform Windmills, Hindu Squats, Jump Rope and Practice Martial Arts techniques the next day or so. Our couch potato might swim a few laps, and ride the stationary bike a couple of days later. While the swimmer next to him, might focus on Swings or Cleans, Abdominal Work, Breathing Techniques one day and take a long brisk walk with her kids the next day. Another Mixed Martial Artist might perform squats or pistols, pull-ups and yoga one day and nothing the next. Still another person just might be interested only in body-weight conditioning. (Matt Furey has some good material on body-weight conditioning.) Also check out Steve Cotter’s material. Find a Certified Kettlebell Trainer, Read Books and/or watch DVD.
What does all this mean to you, the reader? You are the boss of you, a little girl once told me. Kettlebells are for real. Kettlebell will make you stronger, give you more endurance, shed off pounds, and get your heart-rate up, and improve your range of motion, give you the shapely legs, or chiseled body with wiry strength. But please remember that safety is paramount, and moderation is they key. And work to be the best you.
Final words. The best way to stay consistent in any exercise regiment is not to over-train. Over-training is sure-fire way to burn-out. And when you’re burnt-out, your body and mind basically need rest. Avoid burn-out by varying your work-outs. Again, identify what your fitness goals are by reassessing them every 2-3 months. Your fitness goals should not extend to just because you like looking at yourself in the mirror. There is nothing wrong with loving how you look. Why not just love the experience of getting into your body. Besides, looking at yourself all time, people might think you are narcissistic. Some Additional Resources: Martial arts offer great body weight and conditioning exercises. You can find some unique workouts here. And of course here is an idea for goals with your kettle bell.
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