5 Reasons Why Kettlebell Exercises Will Explode Your Workout

Although kettlebell exercises are a relatively new form of exercise they are quickly becoming one of the most popular form of workouts.

Those of you who have never used a kettlebell routine before may be wondering what all the fuss is about but for those of you who have tried the kettlebell as part of your routine you will know just how powerful and effective their use can be in your fitness regime.

So Why Exactly Are Kettlebell Routines So Good?




1) Shorter Workouts

The beauty of a kettlebell workout is that you can gain the same benefit of a standard 45 minute workout in as little as 20 minutes using a kettlebell.

This is because kettlebell exercises provide a combination of improved muscle mass, increased levels of cardiovascular fitness and reduced fat levels that is unmatched in most other forms of exercise
2) Full Body Workouts

When you perform a kettlebell routine you will be using your entire body. Not only will you employ the major muscle groups in the legs, arms, back, shoulders and chest but you will work out all of the smaller muscles in between. Not many other forms of exercise highlight all of these muscles.

3) No Gym Membership Required

You don't need to join a fancy gym to perform a kettlebell routine. All you need to start is a couple of kettlebells. If you do not own any kettlebells I recommend you grab yourself a couple from the J Fit Kettlebell range.

4) Kettlebell Routines Develop Explosive Power

Most kettlebell routines will work the abs and the back which will develop your quick reactions and allow you to have that explosive reaction that is often necessary in modern sports.

5) Fast Results

Because kettlebell exercises engage so many muscles in your body and give you a great cardio workout simultaneously you will see quick results. If you maintain a good 3-4 sessions a week devoted to this then you will start to see some great results.

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The Effectiveness of Bodyweight Exercises For Fat Loss

Expensive equipment is not necessary to lose weight or get a good workout. Bodyweight training is simple, effective, and easy on your wallet. You can build incredible strength using nothing more than the weight of your own body.

Bodyweight training can be accomplished by anyone regardless of experience level, age, or starting weight. A typical training regimen includes a daily workout of about twenty minutes right in your own home. You do not need any weights, benches or exercise equipment; just your own body, a little time, and commitment.

Weights can be combined with bodyweight training, if you wish, but they are not necessary. In fact, many people drop the weights all together once they realize how effective bodyweight training can be. Strength and tone do not have to be earned at the expense of your hard-earned money.

Push-ups, pull-ups, jumps, leaps, squats, lunges, and planks are all effective bodyweight training exercises that can improve your strength and stamina. These exercises also improve your ability to move through space, without focusing on any extremes. They will help you become stronger in all areas, faster and give you higher endurance for physical activities.

Bodyweight training is not only less expensive than traditional methods, it is also more effective. For example, push-ups and pull-ups work out a greater amount of muscle tissue than a bench press or lat pull-down. These exercises also more closely resemble actions we would perform in daily life.

You will burn more calories and activate more of your muscles through bodyweight training than you would if you were using expensive exercise equipment. In this case, more is definitely less. Short and intense training sessions performed at home can get you in shape quickly, without expending unneeded money or effort.

Bodyweight training targets multiple muscle groups at once, which builds muscle and a functional body. Exercise equipment and machines tend to focus on one group of muscles at a time. They take longer to create the same results you will get from simple, no-fuss bodyweight exercises.

Many athletes today, such as gymnasts, incorporate bodyweight exercises into their own training. This is because they have realized the power of using their own bodyweight to burn fat and increase strength. It can be a challenge to become accustomed to this type of exercise but it is well worth the effort. Have you ever wanted the toned, muscular body of a gymnast?

The best part of bodyweight training, aside from the financial relief, is the ability to slowly progress as you see fit. Many people misunderstand progression when it comes to bodyweight exercises. You cannot simply add more weights. Instead, you will have to increase repetitions, decrease resting time, and add new exercises. If this is done slowly, with each workout you will become stronger and your stamina will increase.

The trick is to find a balance. Do not overwhelm yourself with too many exercises or repetitions at first. Once you have mastered the basics, move on to more advanced actions. Soon you will be an advocate for bodyweight training too, as it tones and sculpts your body without expensive and unnecessary equipment.

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The Many Benefits of HIIT (High Intensity Interval Training)

In recent times, there has been a lot of speculation surrounding the benefits of HIIT, also known as high intensity interval training. To begin with, HIIT refers to continuous bouts of both low and high intensity exercise done for a set period of time. The entire training session usually lasts no more than 20 minutes.

Example of HIIT

An example of a HIIT workout would be to start off with a 3 to 4 minute warm-up. This warm-up would be followed by 30 seconds of running hard at the fastest pace you can attain and then 60 - 90 seconds of light jogging or walking for recovery. This is called the interval. The interval is repeated for an average of 6 - 10 times (depending on your level of fitness). The workout ends with a 3 to 4 minute cool-down.




Maximum Cardio Benefit in Minimal Time

Several studies have found that the benefits of HIIT are far reaching and long lasting when compared to other cardio workouts, including long distance sprinting. According to one study, 2.5 hours of rigorous HIIT training extends the same benefits that are found after 10.5 hours of long distance training.

Turn Your Body Into a Fat Burning Furnace

In a study done at the University of Guelph in Canada, participants were monitored over a 2 week period to determine the affect of high intensity interval training (HIIT) on the body's ability to burn fat. The study found that this sort of training dramatically improved the fat and carbohydrate burning process within the body. Results were seen during and after exercising. This has a direct impact on your resting metabolic rate (RMR), which is a measurement of how many calories your body burns while you are resting. In other words, HIIT significantly increases your metabolism. Compared to steady paced cardio, your body will burn more fat during a HIIT session and will continue burning at this high rate for up to 24 hours afterwards. So, in the hours following your workout, while you are watching your favorite reality television show, your body will still be in fat burning overdrive. This is one of my favorite benefits of HIIT.

Improve Your Endurance and Stamina

A HIIT (high intensity interval training) session also significantly improves your endurance and stamina. The maximum oxygen amount that one can take in during an exercise session or during sports is called the VO2 max. High intensity interval training (HIIT) has the ability to drastically increase an individual's VO2 peak, which enables the person to perform all sorts of physical activities for a longer span of time. Someone who may struggle to run on a treadmill for more than 5 minutes will notice a huge improvement after engaging in HIIT for a few weeks. In a study published by the Journal of Applied Physiology, participants doubled their endurance after just 2 weeks of engaging in HIIT. When one of my nephews first tried running, he was convinced that he could last for at least 15 minutes. After 5 minutes, he was ready to collapse. After a few months of high intensity interval training, whereby he alternated sprinting and walking on the treadmill, he can now run for approx. 20 minutes straight. This is another one of the key benefits of HIIT.

No More Boring Steady Paced Cardio

Another one of the core benefits of HIIT is that it breaks the monotony of typical, steady-paced cardio workouts. Some of us struggle to workout on a regular basis. When we finally drag ourselves into the gym to squeeze in a workout, we read, listen to music, cover the timer with a towel, or find other creative ways to help those agonizing and boring 30 minutes pass. High intensity interval training sessions require you to spend much less time exercising. Additionally, there is an element of excitement that is introduced when you are going back and forth between running and walking or jumping jacks and squat thrusts, or whatever combination you choose. You are also constantly pushing and challenging yourself throughout the workout so that you make it through the various intervals. Before you know it, you are done. Upon finishing, you feel a strong sense of pride because you have just completed the kind of workout that some hardcore athletes perform. Your body will love you for this.

Whether you want to lose weight, maintain your existing weight, or improve your cardiovascular fitness, high intensity interval training will definitely get you closer to your goals. The benefits of HIIT are many and have long term desirable effects.  Be sure to consult a physician before beginning any exercise program.

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