FitSugar

Gear Review: The Firm Kettlebell Kit

FitSugar — Fri, 12 Dec 2008 10:49:59 -0800

If you've been curious to try a kettlebell workout but your gym doesn't offer one, then work it at home with The Firm Kettlebell Kit ($25). It comes with a five-pound kettlebell and a 45-minute DVD to show you how to use it.

I'm new to the kettlebell scene, but now I am a convert. Instead of just using dumbbells or resistance bands, I've been adding kettlebell exercises to my routine and have noticed a huge difference in my strength. That's because the exercises involve using momentum, acceleration, and deceleration instead of static movements. For details on the DVD, read more.

The video starts with a five-minute aerobics class warmup that's easy to follow but very effective. Then you grab your kettlebell and get right into the workout. The instructor is super-energetic and doesn't stop for a second, which I love. She leads you through alternating intervals of about five minutes of kettlebell exercises, and then five minutes of cardio moves without the kettlebell, so you keep your heart rate up the entire time.

The exercises include moves you've done a million times, such as squats, lunges, and glute kickbacks, but swinging the kettlebell at the same time makes these basic exercises more challenging and more effective since you're targeting both your upper and lower body. The best part was the bonus ab and back routine at the end. I'd definitely recommend this Kettlebell Kit to anyone who wants to try a dynamic workout that combines cardio and strength-training.

Check out a clip of the video below.

You Asked: Kettlebells vs. Dumbbells

FitSugar — Tue, 18 Nov 2008 05:30:00 -0800

Dear Fit,
I've always used dumbbells and weight machines for strength training exercises, but at the gym recently, I saw some people using kettlebells. Are they better than dumbbells and why should I use them? Should I switch completely?
- Confused about Kettlebells

This is such a great question. Both kettlebells and dumbbells are great tools for strength training, but they're used in different ways. To find out if one is better than the other, read more.

Dumbbells are inexpensive and can be used to tone just about every muscle in your body. They're used for basic lifting movements such as bicep curls, Lying Pec Flies, or Tricep Kickbacks, and are perfect for isolating one muscle group at a time. They are also great for adding weight to basic moves like lunges and squats.

Kettlebells are used primarily for swinging movements, so they end up combining strength training and cardio in one workout. Since they tone your muscles and burn calories, some think kettlebells give you more bang for your buck. Kettlebell exercises utilize a greater range of motion, so they also increase flexibility and tone your core, which is one reason I really like using them.

If you're just looking to tone up, dumbbells will do the job, but I think it is good to try new ways of working to avoid boredom. If you're an athlete and want to develop overall strength and flexibility, then you may want to incorporate some kettlebell exercises into your routine. Have someone at your gym show you how to use kettlebells correctly to avoid injuring yourself. The video below contains great shots of the kettlebells in action.

If you love kettlebells, tell me all about it in the comment section below.

5 Reasons to Try Kettlebells

FitSugar — Wed, 09 Sep 2009 03:00:54 -0700

I can't stress enough how important it is to mix up the equipment you use when strength training. Dumbbells, weight machines, and resistance bands are common fitness tools you'll find at the gym, but you may have also seen kettlebells. Though they look like some medieval torture device you want to avoid, they're actually a really effective way to tone and strengthen your muscles. Here are five reasons you should give them a try.

This type of equipment comes in a variety of weights, so you can use different amounts depending on the exercise you're doing. They're also small, so they don't take up a lot of space.
Kettlebells are fairly inexpensive. A 10-pound kettlebell costs $26.50.

To hear why else you should use kettlebells, read more.

They're used primarily for swinging movements, so they end up combining strength training and cardio in one workout. Since they tone your muscles and burn calories, some think kettlebells give you more bang for your buck.
Kettlebell exercises utilize a greater range of motion, so they also increase overall flexibility and tone your core. Lifting static weight such as dumbbells tends to cause tight muscles, but using kettlebells will strengthen your muscles while keeping them supple.
Strength training with a kettlbell mimics the same lifting you'd do in real life, so it can prevent injury while doing daily activities like holding your baby, picking up groceries, or carrying a basket of laundry.

Tell me how you feel about kettlebells in the comments section below.

KettleBells: New Weight Training

FitSugar — Fri, 01 Jun 2007 11:00:00 -0700

Have you noticed a new funny/medieval looking dumbbell type of thing at the gym that looks like fun. Sounds like it could be Kettlebells...

What is a Kettlebell? Basically a Kettlebell is a rather old fashioned looking training tool that looks like a cannonball with a handle attached to it. They are designed to be swung (with a controlled motion of course), rather than lifted giving a more dynamic workout that is great for building functional strength. Kettlebelling (as some like to call it) is a great supplement to your current dumbbell/barbell lifting routine. You'll instantly feel like smashing something with it, but I recommend against it, those babies are meant for training only - It's fun and definitely adds variety to your workout.

I would recommend getting a book, dvd or finding an instructor rather than going at it alone. Especially since the multi planar movement, while great for muscle development, can lead to injuries if not done properly. A fun new group class (Kettlebells swung to music) led by fitness pro Keli Roberts, Total Body KB Blast, will be launched soon as well, so look for that as well as other Kettlebell classes at your local gym now. Really interested? You can always buy your own Kettlebell from Amazon.com

Now Is the Time to Get Ready For the Slopes

FitSugar — Thu, 19 Nov 2009 08:00:41 -0800

Even though we're in the middle of Fall and I've yet to see any real signs of snow, experts say now is the time to get your butt in gear for Winter sports. Days on the slopes can be long and require a good amount of endurance, especially if you're the type who likes to visit the mountains for an extended weekend or even longer.

Veteran Winter Olympic athletes like ski racer Daron Rahlves and snowboarder Elena Hight recommend doing specific training for Winter sports six to eight weeks before the season starts. They say the key to lasting all day, weekend, or week on the slopes is to work on flexibility, strength, and cardio. A good mix of this will ensure you can snowboard from sunup to sundown. Being in tip-top shape will also help cut down on injuries.

An article in the San Francisco Chronicle asked a group of Winter Olympians and trainers their advice on getting in shape for Winter sports. Here's some of their advice.

Stretch for 15-20 minutes every day or do 10 minutes of sun salutations. Skiers should focus on their lower bodies, while snowboarders should focus on their upper and lower areas.
Two to three times a week, focus on strength training with emphasis on your quads, hamstrings, and core muscles. Keeping your legs and core strong helps with balance and endurance, and helps cut down on ACL injuries. If you can, use kettlebells and also make sure to do tons of squats, leg curls, and lunges.
Do some sort of aerobic activity for at least 15 minutes every day, keeping your heart rate elevated the entire time.

Sounds doable to me. Who's hungry for powder?

Lifting Tip: Don't Be Married to Your Dumbbells

FitSugar — Mon, 31 Aug 2009 03:00:00 -0700

Hopefully you've been adding strength training into your cardio and stretching routines. While dumbbells are great tools to use to target your muscle groups, they're not the only tools. Try to explore other options such as weight-lifting machines at the gym, medicine balls or kettlebells, inexpensive resistance bands, different sized exercise balls, and you can also do exercises that require no equipment at all.

Switching up the equipment you use will inevitably work other muscle groups, and because they make your muscles work in different ways, you'll be strengthening them more thoroughly, which could prevent injury. It's also smart not to stick to repetitive motions, since that could also result in a pulled muscle. Strength training is definitely important, and varying your equipment is a great way to make your time worthwhile.

Pop Quiz: From Obama's Fitness Plan to Kettlebells

FitSugar — Fri, 21 Nov 2008 14:45:00 -0800

Wanna get your heart rate up? Then go work out! But when you're done, take my pop quiz for a similar effect. If you have been reading FitSugar this week, you will be well-prepared. So test your knowledge and see if you caught all the info.

If you feel like you need a little review, all the answers can be found in this week's posts. Good luck!

Source

Take the quiz

Healthy Dose Link Time

FitSugar — Mon, 17 Aug 2009 11:00:11 -0700

Four ways to cook up your Summer squash - Health
Train for a race and plan wisely with these tips - Shape
Weigh in on women's boxing - Social Workout
Fiber One's 50 calorie yogurts are tasty and filling - Daily Spark
Beyonce does stair workouts to tone her booty - FitCeleb
Fatty foods could be dulling your memory - That's Fit
Move over kettlebells, it's clubbell time - Vital Juice
Fitness friendly hotels in the big apple - Fresh Fitness Tips
Here's how to pack for a fit vacay - Fit Bottomed Girls

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Jessica Biel Does Boot Camp

FitSugar — Thu, 06 Aug 2009 03:30:16 -0700

Voted fittest female celeb by FitSugar readers two years in a row, we know Jessica Biel embraces a challenging workout. Jess recently shared the details of her new boot camp with Life and Style, and it sounds tough. After an hour-long session at Live-In Fitness Enterprise (L.I.F.E.) in Marina Del Rey, CA, the actress said that the workout "was tough, and I’ll definitely be back for more. But I’m tired!"

L.I.F.E. specializes in creating personalized five- to seven-hour workouts. Even though when preparing for a role Jessica has clocked some five-plus hours of exercise in a day, her boot-camp-style workout left her breathless. The session included leg lifts, medicine-ball training, hand-bike work, and kettlebell lifts. Trainer and gym owner Eric Viskovicz is known for working his clients hard. He explained his style like this: "I put my clients through the gantlet - it’s what I’d put a professional athlete through." After working Biel hard, he had only compliments for Jess saying, "Compared to the rest of the celebrities, I’d give Jessica an A."

An A-lister both in and out of the gym, Jess's physique comes with a lot of hard work. Her eating habits play a role in her healthy lifestyle too. Learn her food philosophy.

Look Out For Clubbells

FitSugar — Wed, 27 May 2009 03:00:00 -0700

With the growing popularity of kettlebells, lifting weights has certainly become livelier. Now the clubbell has come to give both kettlebells and dumbbells a run for their money.

The clubbell resembles a small bat and can weigh between two and 10 pounds. I worked with a five-pound clubbell, and trust me, that is enough weight to swing around. I used a clubbell during a mini version of the Circular Strength class Equinox Fitness will soon be offering, and it was great. The clubbell is easy to maneuver and you can really swing it. Similar to a kettlebell, this swinging forces your core to work, but with the weighted club you have more range of motion than you would with a kettlebell. Using circular motions with a clubbell, you swing the weight away from your body, and then bring it back - challenging your balance and core as well loosening your joints. Just holding the club to do backward lunges increases the balance challenge dramatically. The Circular Strength class with this weight was interesting, challenging, and fun. It felt more like a martial arts dance class than a sculpt and tone class. Look for classes featuring clubbells to become popular in the next year, and if you can, check out a class at Equinox.

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