Kettlebell Training
Have you been hitting the gym regularly but aren't seeing the results that you were hoping for? Has it been a while since you worked out and you are ready to make some changes but don't know where to start? For those of you looking to lose weight, build strength, tone your body, or just keep your bones and muscles healthy by stayin fit, our Kettlebell training may be a great solution for you.
Unlike training in the gym where you position yourself inside a machine and train a specific isolated muscle, Kettlebell exercises provide a dynamic workout. These dynamic or functional exercises are ones that mimic the movements we make during our everyday lives from reaching, to squatting to twisting while carrying weight. These types of functional exercises work ALL of the muscle groups involved in a movement, not just a single major muscle like you get when working with an exercise machine.
Invented in Russia and used for decades by strongmen, kettlebells offer users a wider range of motion than dumbbells that sit in the palm of the hand, and they also better simulate the tasks we perform in our daily lives, from lifting bags of groceries onto your counter to picking up your child to pulling ourselves up after a fall.
Kettlebell workouts are catching on because they work the whole body at once without stressing the joints and provide both cardio and strength training at the same time. We do this by performing dynamic or functional exercises which work out entire muscle groups. This is unlike the isolation exercises that you see everyone doing at your local gym. Isolation exercises work single muscles at a time without strengthening the supporting muscle groups and you usually are not raising your heart rate to the cardiovascular workout range.
Kettlebell training is both fun and effective and you will usually see and feel results within the first month of doing your Kettlebell routine only 2-3 times per week!
For ladies, Kettlebells can also be a great way to tone the body without bulking up!
Another benefit of Kettlebell training is that it provides a complete workout, combining both cardio and strength training into one workout which provides a more efficient and well rounded workout which saves you time and reduces the "burnout factor".
A typical Kettlebell session averages 45 minutes, depending on the pace. Some people finish in a shorter amount of time, some take a little longer. Your Kettlebell program may also be longer or shorter than someone else's since each program is designed around your specific abilities.
Your first visit will take about an hour. During this session, you will fill out paperwork and we will discuss your goals and how to best get you there. We will also determine your physical abilities and from there we will decide how to structure your program. We may take some physical measurements to enable us to better track your progress. We will then teach you the four basic Kettlebell moves that all other Kettlebell exercises are built off of and then take you through your first Kettlebell program.
The frequency of training is important because for a lot of people, if they don't see results, they don't feel the need to continue working out. This is why a lot of people give up on their workout routines after a month or two. Optimal results are obtained by performing some sort of strength training 2 - 4 days a week, alternating with a cardio workout. Everyone is unique and will have different goals so this number will be different for different people. No matter how much you work out and what goals you have, always remember to take a day off when you need to! It is kind of a reward to yourself for sticking to your plan but also serves as a recovery time for your body, helping you to keep from getting hurt or burned out.
Here is my routine:
Monday: Kettlebells
Tuesday: Cardio - Running / Hiking
Wednesday: OFF (Optional)
Thursday: Kettlebells
Friday: Cardio - Running / Hiking
Saturday: OFF
Sunday: MY CHOICE! Cardio or Kettlebells
This works well for myself and fits well into my schedule. Your routine may be different but we want to find what works for you so you can stick to it!
If you haven't worked out in a while or are dealing with pain or some physical limitations, we may recommend you begin a postural exercise program before you begin a fitness routine or to do concurrently with your fitness routine to get the best results.
