Grab the Bell by the Horns


Are you looking for a change in your workout? Or maybe you only have 30 minutes to fit in both cardio and strength training.  Good news, both can be done with the kettlebell.

Next time you are in the gym, ask a trainer with prior kettlebell training (Emerge trainers do!) to teach you how to use them.  Your trainer will recommend the best weight and will show you the basic and PROPER mechanics needed when performing exercises.  The kettlebells can be a great asset to a workout, but without perfect form, they can also be very damaging to your body.

According to a study performed at the University of Wisconsin, 10 men and women between the ages of 29-46 performed a 20 minute kettlebell workout consisting of swings and lifts to a constant rhythm.

“The results showed that the average participant burned about 20 calories per minute during the kettlebell workout, which equates to 400 calories during a typical 20-minute kettlebell workout (ACE Fitnessmatters).

That’s pretty close to the same as running a six-minute mile or cross-country skiing uphill at a fast pace. Researchers credit the rapid calorie burn to the interval training format of kettlebell workouts.

Participants also achieved exercise heart rate and maximum oxygen uptake, suggesting that kettlebells provide a more intense workout than standard weightlifting.

Once you have the form, grab a kettlebell by the horns and get to it!


-Kimberly Renoud, BS, CPT, CES, PES, ACE
Emerge Fitness Training

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