I am very fickle when it comes to exercising. I'll buy a new DVD or piece of equipment, go mad with it for a few weeks and then either get bored or find something new and it will gather dust with the other ab crunchers, weights and DVDs.
A few months ago I bought a kettlebell and loved it. It was a quick way to work both cardio and tone and was something I could have stuck with.
Anyway the boyfriend also took a shine to it and decided to borrow it Several months on he has finally given it back to me (I think the lazy thing only used it once!) and I am really enjoying using it. In the last 3 weeks I have done a 30 minute kettle bell workout 3 times a week and noticed a real difference I look more toned, my posture has improved and I've lost a couple of pounds to boot.
So what is a kettle bell exactly?
Kettlebells are a traditional Russian cast iron weight that looks a little like a cannon ball with a handle. They come in various weights from 4kg upwards.
They have been used for 1000s of years by strong men, russian military, olympic teams, and many others. They are now used by many martial artists, athletes and are becoming much more popular with us normal folk.
How do they work?
There are a variety of exercises that can be done with a kettle bell (more on this in a mo). The weight is displaced from the hand (because of the handle), which means more muscles are used than when the weight is in the hand like a dumbbell. Every exercise trains the whole body, not just isolated muscles and they are extremely effective in increasing core stability (which means flatter tummies, stronger backs and better posture).
Now we are not military or strong men (well some of you might be!), and don't want to get bigger but don't worry, kettlebells do not bulk you up.
Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system. I have noticed that my whole body looks and feels a lot tighter and that's after just 3 weeks.
They strengthen tendons and ligaments so you are less injury prone and are effective fat burners.
As our muscles grow stronger and more toned we burn more calories at rest and even while sleeping!
What do I do with a kettlebell?
You can find loads of kettlebell workouts on google or You-Tube(and it may be clearer looking at pictures/video clips); my current routine is as follows; Swings Stand with feet a little wider than shoulder width, knees bent.
Hold the kettle bell with both hands between your legs and swing up to shoulder height. The momentum should come from your legs and hips, not arms.
4 sets of 25.
Clean and press Feet just wider than shoulder width with the kettlebell between your feet. Pick the kettlebell up by the top of the handle with one hand, swing it up to your shoulder so it falls outwards and rests on the forearm. Again lots of the movement should come from legs and hips.
Straighten your arm upwards then lower to the ground.
4 sets of 5 (on each arm).
Snatches Feet shoulder width apart with kettlebell in-between them.
Keeping your back straight and using one arm, swing the kettlebell in an arc to finish with your arm up straight and the kettlebell facing outwards and resting on you forearm. Lower to the ground.
4 sets of 5 (on each arm).
Squats Hold the kettle bell by the handle in front of your chest. Bend knees keeping your back straight and feet flat on the floor. Stand up using your legs and bum.
4 sets of 5.
Deck squats Do a normal squat, as you are a the lowest point, roll backwards onto the floor keeping the kettlebell close to your chest. Roll back to your shoulders and then forward, using your momentum and the weight to come back to the lowest point of a squat. Straighten up.
2 sets of 5 This takes around 30 minutes (depending on how long my breather is between each set). If you are new to kettle bells I would recommend you half this to start with, it feels relatively easy when you are doing it but the next day, phew will you feel it!!!
Remember during all exercises to keep your abdominal muscles pulled in and you back straight.
I use a 12kg weight which was 25 and they are readily available online and in sports shops.
So get swinging and I promise you will see and feel the benefits really quickly!
This article was taken from one of Katie Brooke's newsletters.
Katie Brooke writes a successful FREE newsletter to help busy women become, and remain, slim, fit and healthy. Her website contains diet and exercise hints, tips and cheats, quick recipes and loads more. Visit http://busygirlsguide.webs.com/ to sign up or e-mail katie.brooke@btinternet.com.
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