KETTLEBELL WORKOUTS - YOUR RESEARCH-BASED SECRET WEAPON IN THE "BATTLE OF THE BULGE"
Kettlebell workouts are no longer a “fad."
They were re-introduced to the American (and western) fitness culture in 1999, by Russian Special Forces Instructor, Pavel Tsatsouline.
Since then, kettlebells' popularity has exploded.
A kettlebell looks like a cannonball with a handle. First used in Russia in the 1700s as a unit of measurement for farmers, it soon found another use
"Here, hold my vodka and watch this."
Farmers would hold impromptu strength competitions.
Since then, many people are making some bold claims. Kettlebell workouts can do everything from make you "Superman Strong" to incinerating fat.
A study published in "ACE Fitness Matters," by John Porcari, PhD, in 2010 at the University of Wisconsin - Lacrosse showed some surprising results.
Kettlebell aficionados "make these all-encompassing claims about increasing your muscular strength, endurance and aerobic capacity with kettlebells, like if you do this that's all you need to do," said Porcari.
"So we wanted to look and see how much of an aerobic workout you really do get and how many calories you burn."
The study involved ten men and women between the aged of 29 and 46. Each had experience with kettlebell workouts. During the study, they performed kettlebell exercises during a 20-minute period
Measurements taken before and during the workout included heart rate, blood lactate, and O2 consumption.
Quite astounding, actually
The average participant burned 20.2 calories per minute during the kettlebell workout. That's approximately 400 calories in a 20-minute period.
What is that in "real world" terms?
That's the same as running a 6-minute mile!
(When was the last time you did that?)
Chad Schnettler, MS, also a researcher on the study, concluded -
"This is good news for people who are looking for a very good resistancetraining workout that will also help them lose weight."
"For people who may not have a lot of time, and need to get in a workout as quickly as possible, kettlebells definitely provide that."
But - as they say on late night TV - there's more…
Here's research published in 2010, in the Journal of Strength and Conditioning, from Truman State University.
This study reported ten college-aged men performed an average of 265 two-hand swings in 12 minutes (average of 22 swings per minute).
The men had an average weight of 170 pounds. They burned approximately 160 calories in those 12 minutes. (Even though females weren’t studied, researchers estimated that a 130-pound female would burn 120 calories doing the same test.)
For comparison’s sake, running 6 miles per hour for 12 minutes would burn almost the same amount of calories.
Here's another study published in the Journal of Strength and Conditioning Research in 2012. This one demonstrated that subjects burned 12.5 calories per minute in a 10- minute period (125 Kcals per 10 minute period) and 375 Kcals overall.
The researchers concluded that kettlebell swings were indeed effective for “weight loss.”
And last but not least, an unpublished study called, "The Acute Hormonal Response To The Kettlebell Swing." It found that a short, 12 minute Swing protocol, increased both testosterone and growth hormone (anabolic, fat-burning hormones) levels during and post-exercise.
Research proves it.