The Benefits Of Kettlebell Training For Women

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Researching the effect of weightlifting on men seems to be more straightforward than researching the effect of weightlifting on women since women’s bodies are subject to more monthly fluctuations due to menstruation and pregnancy. Coupled with the fact that lifting weights has only become popular among women recently, there is a much larger base of male-specific research for researchers to compare results and analyze the differences. With the number of women involved in lifting weights steadily rising in recent years, however, more studies are popping up discussing the effects of exercise protocols on women.

One such study done on women and exercise was done by a group of researchers at the University of Saskatchewan in 2015. The researchers shared a curiosity about how women’s bodies react to different types of exercise. The research group studied the efficacy rates of different activities included in high-intensity interval training (HIIT) using kettlebell and free-weights. They found that women who participated in HIIT training – one minute of all-out work followed by three minutes of rest – using kettlebells and free-weights for sixty minutes, three times a week, saw significant increases in their squat, overhead press, and deadlift strength, as well as their squat endurance. Additionally, anaerobic capacities of all participants increased across both HIIT and kettlebell training programs. Anaerobic power is what we use for our high energy and fast movements. While this is useful for speed, power, and building new muscle tissue, healthy anaerobic pathways are also essential for muscle recovery. The takeaway message of the research is that increasing anaerobic power capacity through lifting kettlebells is a good thing for your muscular health. Even if power and speed aren’t your goals, you’ll feel better during your workouts and recover much faster post-workout.

Besides increasing your anaerobic capacity, load-bearing exercise such as kettlebell lifting is especially important for women to avoid suffering the effects of osteoporosis. As women age and go through menopause, levels of estrogen decline, which results in loss of bone density, called osteoporosis. Osteoporosis leads to increased risk of fractures as you age, and fractures in the elderly have a thirty percent one-year mortality rate. You can combat these effects by increasing the number of high-impact exercises – such as those you can do with kettlebells – you do during childbearing years, which will increase bone density and fight the effects of osteoporosis. If you are already experiencing osteoporosis, it’s not too late to incorporate load-bearing exercises with kettlebells to slow the progression.

All women can benefit from incorporating kettlebell training into their fitness regimen. Fitness professionals are finding new and exciting ways to combine kettlebell exercises with traditional strength and cardiovascular exercise to maximize results. Instead of spending hours in the gym doing the same boring split-body routine, you can learn new movements that challenge your entire body and mind – which makes working out more fun! There’s a reason why kettlebells have been around for hundreds of years and are rising in popularity every year: they are one of the most effective tools for fitness. While there is definitely a learning curve to getting started with kettlebells, your body will quickly gain the strength and endurance to make the challenge worth it.

If you are looking for a high-quality kettlebell to help with strengthening your back, look no further than the experts at Kettlebell Kings. With a wide array of products to choose from and inexpensive shipping, you are sure to find what you need. If you are looking for more tips and exercises related to kettlebell training, call us today at 855-7KETTLE to speak with a professional or visit our blog at https://blog.kettlebellkings.com/.

Why You Need to Start Incorporating Kettlebells into Your Workout Today

Starting a new workout regimen is always exciting and energizing. The learning curve provides a mental adventure that sparks interest and determination in accomplishing new health and wellness goals. Incorporating strength-building tools will help you get better results and feel more confident about the time you put in at the gym. The resurgent popularity of kettlebells has driven many people to incorporate them into their routines to spark their strength and cardio workouts.

Let’s first define what a kettlebell is and its most common uses for fitness. A kettlebell is a cast steel or iron weight with a grip handle that is used for a variety of exercises and movements, including a combination of strength, flexibility, and cardiovascular training. Kettlebells are designed to fit your grip and balance the weight you are working with, using gravity to build muscle strength and increase endurance. The weight is off-center, unlike traditional weights found in the gym, allowing the user to target multiple muscle groups and areas of the body within a single exercise.

The benefits of using a kettlebell during your workout are countless. You will find after consistent use in just a few sessions that your balance, endurance, strength, and coordination are improved.

Unlike most traditional exercise machines, kettlebells do not isolate particular muscles but rather require whole-body movements that will give you a much more productive workout. By incorporating these useful tools in your workout, you will build strength in your tendons and ligaments, which can prevent injury.

So, you are interested in incorporating kettlebells into your workout regimen. Let’s talk about how you should go about choosing a kettlebell based on your fitness and comfort level. First, note that it is always important to consult a trainer if you are unsure of proper technique to avoid being injured during your routine.

There are basically two types of kettlebell movements: ballistic and grinds. Ballistic movements are quick movements like lifts, swings, and tosses. Grinds refer more to slow movements like overhead presses, bent presses, squats, and deadlifts. Each type of movement has different results, so depending on your goals, you may select a different type of kettlebell based your needs. Of course, one can combine both types of movements to create a hybrid workout as well, in which case having a variety of kettlebells with fluctuating weights is the most beneficial setup.

Ballistic movements and lifts require heavier kettlebells because there is not quite as much control necessary as with slower movements. Exercises like windmills, get ups, and overhead presses demand slow-paced, controlled movement in order to get the best results, so one would use a more lightweight kettlebell for these types of routines. It is advisable to start off with two kettlebells, one light weight and one heavy weight. These weights will vary based on your size, physique, fitness, and comfort levels; however, having a slight variety will give you some options to shake up your routine.

For the man who is just starting out using weights or who is at maximum able to bench press 200 pounds, it is advisable to begin with a 35 pound kettlebell. If you are able to bench press more than 200 pounds, then you could start with a 44 pound kettlebell. After a few months of training with this size kettlebell, you should be able to move to a heavier weight as you build strength. A 53 pound kettlebell is in your future!

Typically, women who are new to training with kettlebells are advised to start with an 18 pound kettlebell. With regular reps and consistent workouts, you will be able to increase the amount of weight you use in the gym or at home. Now, if you’re a seasoned gym user who has used weights in the past, then you could start off with a 26 pound kettlebell. After just a few short months, you will notice your strength increasing substantially and will be able to grow with the size of your kettlebells to begin including heavier weights and denser workouts.

In any case, purchasing a full set of kettlebells will give you a wide variety of weights that will fit your needs from start to finish, no matter your workout routine. You can then match your growing strength with a new weight that will keep you progressing in your fitness goals. Having options to choose from will give you the resources you need to design whatever workout matches your current goals.

The best parts about kettlebells are their small size, mobility, and physical benefits. Some of us need the gym to keep us on track, and others can make their own living room into their workout zone. With these useful fitness tools, you can easily transport them to any space you wish to squeeze in a solid workout. Just like with any fitness routine, with consistency, determination, and practice, it won’t be long before you start seeing results. In a world where we are constantly busy with work and other demands, having a simple-to-use and transportable fitness tool gives us a big advantage when it comes to staying fit.

If you are interested in incorporating kettlebells into your workouts, then turn to the kettlebell experts at Kettlebell Kings. Our high-quality kettlebells are guaranteed for a lifetime, and we have the right weight for you, whether you are a veteran or top-level competitor, or are looking to incorporate kettlebells into your workout for the first time. Check out our selection at www.kettlebellkings.com, or call us at 855-7KETTLE today.