Scottish Kettlebell Training

Kettlebells are simply cannonballs with handles. But, they are hot! They are a fast growing choice for weight training, conditioning, and physical rehab. The Net is replete with numerous sites and blogs offering kettlebell information, training tips, books, and training DVDs.

Kettlebells have been used for centuries, but the origin is obscure. Many assume that this popular form of esoteric weight training developed in Mother Russia. Over the years, Russian athletes and trainers have popularized kettlebells because they produce results and also because they were readily available being less expensive and easier for blacksmiths to produce than traditional dumbbells. Many believe the use of heavy round weights actually originated as part of the Scottish Highland sporting culture using curling stones as the principal model.

Curling involves the use of birch brooms to guide heavy gliding round stones on frozen lakes and rivers. In glacial temperatures, picking up heavy round stones covered in ice was problematic. Therefore, cast iron handles were attached to the stones to make them easier to handle. These enhanced stones were now easy to use for pressing and swinging motions. Consequently, Highland and famed Cumberland wrestlers (North-West England) began using these "handled" stones during their spring training sessions in preparation for the Highland Games.

Close relationships between Scotland and Russia date back to the Middle Ages. Multitudes of Scots flocked to the vast Russian Motherland that was ripe with opportunity and potential for a better life. Could this be the missing link in kettlebell lore? Perhaps kettlebell advocates and trainees should all don the traditional time-honored kilt! However, this would make many swinging movements considerably humorous and somewhat hazardous!

Kettlebells are traditionally just cast-iron balls with attached handles. Variations include a flat bottom or an overall "padlock" shape. Most are plain black iron, but some are painted in a variety of colors (often each weight is a different color) and some are even plastic coated. But, I have yet to see a Scottish tartan motif!

Weight training and conditioning with kettlebells works many muscle groups and stretches the body across a wide range of motion. They can work well with any regimen, but these weights are more awkward than traditional dumbbells and are more difficult to control. This takes practice. Remember that you are working with a weight as it moves. If you are concerned about banging your forearms, special forearm protectors are available.

Most often a single kettlebell is used, but for certain exercises two may be used. A good workout can be aerobic, intense, and ballistic. They are not suitable for those beginning weight training or conditioning program. Gradual weight increases with proper control, technique, and form must be mastered in due time. Improper use can damage wrists, arms, elbows, shoulders, and back. Perfect technique and form is essential to safe workouts. Exercises include the same basic routines used with a dumbbell plus special exercises that include various one and two-arm swings, finger presses, and unique combined moves like the "Turkish Getups."

Kettlebells generally come in a variety of defined weights. Traditionally, Men usually start with a 35lb (16kg) weight and women usually start with an 18lb (8kg) weight. If you are an experienced overhead lifter, these might be increased to 44lb (20kg) for men and 26lb (12kg) for women. In the U.S. sporting good stores may stock kettlebells in 5-lb increments (15lb, 20lb, 25lb, 30lb ... 45lb etc.). Russian weights are traditionally measured in "poods" with one pood equal to 36lbs.

It is always safer to error on the lighter side when starting out. Those with previous, but recovered, muscle or connective tissue damage should definitely start with lighter weights and then gradually increase. Selecting versatile plate-loaded kettlebells may be another choice as gradual increments can be made when you are ready for increased resistance. Generally kettlebells cost more than equivalent weight dumbbells, but prices vary greatly.

Everyone has their own favorite training methods that they hold dear. These are the routines that hold your interest and show results. Stick with what works for you. Kettlebells may not be the best weight training equipment for your needs. As a martial artist, I personally use kettlebells, whatever their arcane origin, as part of my weight training to supplement traditional conditioning routines. Not that I'm weary of kettlebell training, but sometimes plain cast-iron is somewhat lackluster - needs a little color. Perhaps I'll have to spend the weekend painting my kettlebells in the traditional Clan Gregor tartan!

© Copyright 2008 J Klemens

Visit : Save up to 40% on Our Bestselling Fitness Products

Knowing More About Cardiovascular Training

Many people want many things in their life, and health becomes one of the top priorities. What about you? If you have the same answer, the following explanation will let you to know more about the benefits of cardiovascular training. Besides, you will know about several important things related to such matter. If you pay your great attention to this training, you will get the great healthy body and fitness. We will talk more about the training now.

The cardiovascular training is the great activity to burn your fat effectively. So, it is better for those who are in their weight loss program. What is the definition of such training actually? You can define such training as any exercise that elevates your heart rate to a range between 60 to 85 percent of your maximum rate. The experts said that people can get numerous health benefits from this training.

Some of the cardiovascular benefits are including to burn calories, loosing body fat, strengthen your heart and also lungs. The more important benefit is for those who suffer from heart disease. It has widely Known that heart disease is the leading cause of premature death. It can be happened to both women and men. So, if you belong to such group, you are much recommended to consider very well about cardiovascular fitness.

How long should you have cardiovascular training? The latest researches by some experts found that the best training should last for 20 to 60 minutes. What about the normal range? They claim 30 to 40 minutes per session as the best range. How often should you have such training a week? There are several different opinions, but the common frequency is between two and three days per week. Some of the great cardiovascular exercise examples are: aerobics, elliptical trainers, running, sprinting and also stationary bike.

Recommend : Save up to 40% on Our Bestselling Fitness Products

Losing Weight With Aerobics Training

What is Aerobic Exercise?

Aerobics exercise is accomplished by working at moderate intensity for a long period of time. You should first warm-up for five to ten minutes with a heart rate of 50 to 60% of maximum, followed by at least 20 minutes of exercise with a heart rate at 70 to 80% of maximum, then finish your workout with a cool-down period of 5 to 10 minute at a heart rate of 50 to 60%.

How to get started

The first thing you should do before starting any exercise program is consult with a physician. You should always be sure you can physically tolerate the exercise program you are going to follow without doing any physical harm to yourself. Getting a physical from your doctor is always a good idea before starting any type of exercise. It is a good idea to have a physical once a year even if you are not starting to exercise.

The next step is to determine what type of exercise you want to do along with setting some goals for yourself. Here are a few of the most effective aerobic exercises for burning body fat:

o Even though walking is by no means the most effective exercise for burning body fat, it is something almost anyone can do. Walking is recommended for anyone who is extremely overweight and cannot do most other forms of exercise. Older people and women who are pregnant will also find walking to be an exercise they can tolerate while you gradually work up to more efficient and aggressive exercise.

o Rowing is one of the most effective aerobic exercises for burning body fat. If one of your goals is to build muscle as well than a good rowing machine can help you to succeed. Rowing works all the muscle groups of the body while burning more calories than all the other aerobic exercises.

o Running is another efficient way of burning body fat. The intensity needed to run makes it a very effective way to shed those unwanted pounds and makes it a very good exercise for your cardio system. You should be aware that even though running is an excellent exercise for burning body fat, it can be extremely rough on the legs. Your legs can really take a pounding if you are running on hard surfaces, especially your knees. Always wear good running shoes.

o Elliptical machines are another excellent form. They have only been around a few short years but have already proven to be one of the best ways to burn body fat. Elliptical machines like rowing machines can also aid in building muscle mass.

Always remember that it took along time to get in the shape you are in now. So do not expect your condition to change overnight, "slow and steady wins the race."

My Links : Save up to 40% on Our Bestselling Fitness Products

Establishing a Fitness Training Routine

Determined to become healthy and get into shape? You'll want to establish a fitness training routine. The tips in this article can help the beginning athlete to get the best results possible from a training program.

Effective training is well-rounded training. Do not choose only one type of exercise and consider your routine complete. Instead, include aerobic exercise, strength training, core stability training, and stretching in your routine. It is best to begin with aerobic exercise. Once you have completed your aerobic exercise, move to the strength training component to strengthen muscles. Next, attend to core stability with exercises to strengthen the midsection and back. Once all strength and core training is complete, be sure to stretch out and cool down.

Many people find that morning exercise works best for them, and studies have actually shown that people who exercise in the morning are more likely to stick with it.

People tend to plan their days in the morning, and if exercise is completed first thing, it provides a healthy and beneficial start to the day.

You may find that you like some forms of exercise more than others, and you may be tempted to choose your favorite and neglect the rest. This is a common error. Although many people believe that they can maintain health and fitness with only one set of exercise, the truth is that more than one set is generally needed to maintain fitness.

Your body will move a great deal during your workouts; this is normal, and to be expected. You will also be repeating exercises. Most exercises give maximum benefit when performed in sets of two or three.

If you have no prior fitness training experience, you will want to be careful not to overdo it or cause injury. Begin with one set of exercise, and build up slowly as your body becomes used to the exercise. More exercises can be added as fitness increases.

Whenever possible, exercise at home and outdoors. Unlike exercise at a gym, exercise at home or outside does not require a membership, is readily available, and doesn't become too crowded for efficient use.

If you feel yourself becoming bored with exercise, take it outside. Outdoor exercise, such as jogging or walking, can be a great way to condition the body while providing variety to a fitness routine.

See Also : Save up to 40% on Our Bestselling Fitness Products

Aerobic Cross Training for Weight Loss

Do you sometimes get bored with your aerobic exercise? Do You sometimes feel like you're not getting the results you should from your aerobic exercise? If so, then aerobic cross-training is for you.

Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. For example, if you plan to exercise for 60 minutes, you might start with 20 minutes of walking or jogging, followed by 20 minutes of biking, and finish with 20 minutes of rowing.

Now, please don't get the impression that you have to be in great shape to do this or that it has to be 60 minutes long. You can start with something as simple as a ten minute walk followed by ten minutes with an exercise video. This is cross-training too. You can gradually build up from there.

Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do. You simply go from one to the next with very little time between them.

Aerobic cross-training is beneficial to you in several ways:

1. It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.

2. If your exercise sessions are less monotonous and more enjoyable, you are much more likely to exercise more often and for longer periods of time.

3. You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.

4. You tone more muscles because you are using more muscles. For example, walking tones mostly the lower body muscles and rowing tones upper body muscles also. Even exercises like walking and biking that both tone lower body muscles, tone them at different angles and each tones some small muscles that the other doesn't.

5. Aerobic conditioning is very specific to the muscles being worked. For example, you can walk ten miles a day and still be somewhat breathless after climbing stairs because you haven't trained the muscles for that specific movement. Aerobic cross-training allows you to develop more comprehensive aerobic training.

6. Aerobic cross-training is effective for weight loss because your are toning and training the fat-burning systems of more of your muscles. It turns more of your muscles into 24-hour fat-burning machines! You are also more likely to exercise on a regular basis and for longer periods of time. this also promotes weight loss and fitness.

copyright 2007 by Greg Landry, M.S.

See Also : Save up to 40% on Our Bestselling Fitness Products

Aerobic Vs Anaerobic Energy Training Systems

To help understand Aerobic training think "with oxygen," and how the body needs oxygen to perform a certain activity. Being in an aerobic state is when the body demands for oxygen and fuel which can produced through breathing in. The most commonly used example of someone who would need to train aerobically is a marathon runner.

Anaerobic means "without oxygen," and is shorter than aerobic training in duration (less than two minutes. With anaerobic training, oxygen is not a limiting factor in performance, and requires energy from anaerobic sources. These energy sources involve the utilization of phosphagen and lactic acid by the athlete's body. This is why when you are running a sprint your legs start to burn or feel tired(that is the lactic acid building). A track athlete who competes in events 400m or less would make their most efficient gains using a Anaerobic training program.

When you are becoming an efficient athlete you need to understand the purposes of all of these energy systems as well as some other variables involved, such as Lactic Acid. Lactic acid is formed from glucose, and used by working muscles for energy.

By using a high intensity training program(lactate threshold training) the body creates additional proteins that help absorb and convert lactic acid to energy.

Lactate threshold (LT) training is a popular method of improving high intensity endurance performance. This method of training is popular among MMA fighters and wrestlers who need to have explosiveness while maintaining endurance. While V02 Max may reveal an athlete's genetic potential and natural ability, their lactate threshold can be dramatically increased with a proper training program. Due to the room for improvement of your lactate threshold both complex and simplistic workouts have been created to increase lactate threshold ability.

When looking to improve your lactate threshold, increasing your exercise intensity so you train at or barely above your (LT) heart rate. This training can be interval training or steady training.

I would recommend interval training for athletes who are looking to increase endurance, burn fat, and increase your lactic threshold. You can do this by warming up on a track or a treadmill(depending on knee and joint health with a light jog. After a two minute jog and little sweat, you need to incorporate a higher intensity sprint. For example...

2 minute jog
45 second 60% sprint x3
60 sec break
30 second 80% sprint x3
60 sec break
20 second 100% sprint x2
90 sec break

That is just one example of a interval sprinting workout. With this you will see dramatic gains in little time. Please, if there are any questions, comments, or concerns, please feel free to let me know. Hope this Helps.

Visit : Save up to 40% on Our Bestselling Fitness Products

The Best Workout Music For the Best Exercise Method - Interval Training

Interval training has been around for a long time but recently has had a boost in support as one of the best methods to gain muscle and lose weight. The problem many people have with interval training is that it is HARD! You have to do sets of intense exercise followed by rest periods and to get the best results you need to keep count precisely on how long you work for and rest for. Compared to more steady paced exercises this can be difficult to achieve which is where having a beat comes in and the best workout music compliments the interval training style.

If you are not too familiar with interval training you may wonder at why it is so hard, and may not know why it is also so good! Interval training as has been mentioned is method of exercise that involves near maximum exertion training for a period of time followed by a rest period of much reduced intensity and repeating this pattern. So if you are running you might sprint for 10 seconds then jog for 20 seconds. It has been proven by many studies now that this method is superior to steady mid level intensity training for cardiovascular health and for muscle growth as well as it pushes and challenges your body but allows rest so you do not wear out quickly where a mid level exercise does not challenge the body enough and straight high intensity training wear you out too fast for lasting effect.

What music is important for is to keep time for these intervals and to keep motivated. The best workout music is hard to find among regular music to match your exact rhythms of exercise but anything with a good beat will allows you to keep count. The best workout music optimally would be music that matched high intensity music for your high intensity period followed by a more mellow tune for your rest periods but you will not find that in the top 40!

From this we can see the best workout music for interval training is not bought off the shelf but is made with this sort of exercise method in mind to produce the kind of results the fitness industry can deliver.

Visit : Save up to 40% on Our Bestselling Fitness Products

Benefits of Power90 Training

Almost all people when they start a new training regiment investigate the benefits of each program. Some programs offer aerobics for your cardio that will increase your stamina while others will focus solely on building muscle.

Power90 training benefits include both a cardio workout and a body-sculpting routine that are alternated each day. One day Power90 concentrates on a thirty five minute workout that will focus on cardio that will raise your heart rate and burn the calories. The next day it will concentrate on sculpting and toning your muscles with weights or resistance bands. This workout lasts thirty minutes.

While the Power90 workouts are a great way to get back in shape, the feeling of accomplishment at sticking to a goal and seeing the result of your dedication is a huge reward. Knowing that you are improving your life so that you can physically do the things that you have always wanted to do. If it means being able to run around with your kids,losing that extra weight, trying to control your diabetes. Those are your benefits.

Each person has to decide for themselves if the benefits of the Power90 training are worth putting forth the effort. Some people will give up after a couple of days or weeks, while others will continue and reap the benefits. Each person has to decide if the juice is worth the squeeze. By saying that I compare it to having a microwave dinner which is okay or putting the time in and making a great meal. Some people will always try the quick and easy approach but never seem to see the results. Nothing in life is quick and easy. With the Power90 training you get out of it what you put into it.

Thanks To : Save up to 40% on Our Bestselling Fitness Products

4 Steps To More Effective Aerobic, Streching, and Weight Training Exercise

We all know that well-balanced diets include the different nutrients we need to maintain health and well-being. But did you know that your exercise program needs to be well-balanced, too? There's three types of exercise to include in your work-out diet.

Aerobic Exercise

Aerobic exercise burns energy and oxygen, through continuous movement of the largest muscles in your body (your thigh muscles). Aerobic activities include bicycling, swimming, jogging, and (a great one for beginners or those who are recovering from illness) walking. If you're just starting, try 10 minutes a day four days and increase as it feels comfortable until you're exercising 30 to 60 minutes. Some people find that adding variety to their program (a new route every day; alternating classes and stationary biking) keeps them motivated.

Finding the right pace for aerobic exercise is important. Rambling at too comfortable a pace may not maximize the benefits of aerobic exercising, but overdoing can make exercise "anaerobic" (non-oxygen burning). A good way to make sure you're exercising aerobically is to measure your heart rate. After exercising, put your fingers (not your thumb!) across your wrist (palm up). Count the number of pulses you feel during 10 seconds, then multiply that by six to convert it to a one-minute heart rate. Keep your exercise heart rate to 55 percent to 80 percent of your estimated maximum heart rate (220 - your age)

If that's too much math, you can estimate using the sing/talk test. While you're exercising, carry on a conversation with your gym-buddy or (if you're exercising at home) sing a song ("Yankee Doodle" works well). If you feel just as you would if not exercising, pick up the pace a tad. If you're out of breath and having to puff after each word, you're no longer in the aerobic range - cut back a bit to get the full exercise benefit.

Strength Conditioning or Weight-Training

Strength conditioning can include callisthenics, lifting free-weights, and machine-assisted lifting. Strength condition helps build muscles that can stabilize joints and may help prevent bone loss as you get older.

Strength conditioning seems to help weight loss. Conditioned muscle burns more calories even between aerobic exercise sessions. training seems to assist with retaining if you're And if you're on a reduced calorie (weight reduction) diet, weight training may help you lose more fat and less lean muscle.

Some women are nervous about weight bearing exercise because they are afraid of getting "too bulky" or looking "too masculine." Not to worry: men make testosterone in large amounts, which may contribute to that sort of muscular development; women generally don't respond to strength training the same way and are more likely to lose inches as they work out.

Stretching Is Very Important

Stretching helps retain joint and tendon flexibility while you exercise. In addition, stretching may be an important part of recovery from a previous injury; your healthcare provider may recommend special stretches to part of recovery from an injury or stroke.

How To Stretch Safely:

Keep in mind that overstretching can increase your risks of being hurt during exercise. Here are some tips to help ensure that you are getting the maximum benefit out of stretching before or after exercise:

* Start gently. When you're first starting out, you may not be able to stretch your joints very far. Don't push it or you may end up damaging your tendons, ligaments or muscles

* Stay gentle. The American College of Sports Medicine notes that the "no pain, no gain" method of stretching may destabilize your joints. Try a gentle stretch of the muscles you use for 10 to 30 seconds. If it hurts, there's a reason.

* Match stretches to exercise. If you're an avid dancer, make sure that your legs and ankles have been gently stretched; if you lift weights, stretch your arms and legs.

*Accommodate your history. If you've had a previous injury, make sure that your stretches accommodate rather than exacerbate it. Your doctor or a sports medicine practitioner can help you to finding the right stretches and will often have handouts showing you how to perform them.

Remember, before starting any exercise program, you should consult with your health care practitioner to tailor it to your needs, particularly if you are 40, have existing health issues or a prior significant injury, or have suffered in the past from heart disease or stroke.

"Three things every exercise program should have," American Council on Exercise 2001

Amisola, R.V. "Physical activity, exercise, and sedentary activity: relationship to the causes and treatment of obesity." Adolescent Medicine Volume 14, issue 1, pages 23-35 2003.

Cussler, E.C., " Weight lifted in strength training predicts bone change in postmenopausal women." Medicine and Science of Sports and Exercise , Volume 35, issue 1, 2003

Garry, J., "Physical Activity and Exercise at Menopause," Clinics in Family Practice, Volume 4, issue 1, 2002

Hobson, K. "The stronger sex. Women who lift weights get healthier, better bodies--not, new research shows, bulkier ones." US News World, Volume 132, issue 16, p 52-53

Friends Link : Save up to 40% on Our Bestselling Fitness Products

5 Reasons Why You Really Need to Do Cardio Training

You only have one body, you should take care of it! Being fit and healthy should not be a fad, but a way of life. Being fit can help you not only to lose weight, but also make you feel years younger.

The best way of maintaining a healthy lifestyle is through doing cardio training.

What exactly is Cardio training?

Cardio training, sometimes referred to as aerobic exercise can include any activity that requires you to use the large muscle groups for a period of time. Cardio refers to Cardiovascular - which has to do with the heart. So it raises the heart rate between 60 and 85 percent of your maximum heart rate.

Some aerobic exercise activities include fast walking, jogging/running, aerobics, cycling and swimming. Generally workouts where there is no break in the routine. Cardio workouts are aerobic exercise because you are required to move from one exercise to another.

Why Cardio Training?

1. Get More Energy

Once you have done regular Cardio training for a while, you will notice that you have alot more energy and a higher endurance.

2. Prevent Illness

Regular aerobic exercise could help prevent heart disease, and is also useful in preventing diabetes, obesity or even high cholesterol - and it strengthens the heart and the lungs. Cardio exercise, like fast walking and jogging are great for anyone wanting to prevent these illnesses.

3. Maintain your Weight

Cardio training enables you to burn more calories. This is great news for anyone who wants to lose weight. aerobic workouts are also good for people who are happy with their weight and simply want to control their weight.

Always be sure to consult your doctor to find out what exercise is ideal for your situation.

4. Lose Fats

Although you may not want to lose weight as such, there may be bits of fat, or flab that are in the way. Cardio training uses large muscle groups, which, with regular use will help make you leaner.

5. Reduce stress

Aerobic exercise will help elevate your heart rate and reduce the tension you may be feeling. It is also a great way to get rid of your frustrations.

Recommendations to enjoying the benefits of Cardio Training

If you want to improve your health, aerobic exercise is the key. It is ideal to do 30 to 45 minutes of exercise, 3 to 5 days a week. For weight loss, it is best to do do the exercise more regularly. Be sure to avoid wearing yourself out too much with the exercise as you may overdo it and end up with injuries. The key is regularity, more than endurance.

Start immediately! There is no time like the present - go for a walk, or cycle around the block now. Set a goal plan, and follow it. Your weight loss will be helped along if you also modify your diet, and eat a bit healthier at the same time. You will probably find that the exercise makes you want to be healthier, so this should become easier.

As your fitness increases, your intensity in training should also increase. Ensure that you have plenty of variation, as your body will quickly adapt to a mundane routine. Try to intensify portions of your training. For example, if you are running, increase the speed of your run - perhaps run one or two minutes faster in every five minute block.

Aerobic exercise is best done early, not just before going to bed. You will probably find that your energy is up after training, and you will struggle to get to sleep immediately.

Cardio exercises are best done after weight training (if incorporating weight training too) rather than before.

Cardio training will require lots of energy, try to have a small snack half an hour before training, rather than train on an empty stomach. If you have no food beforehand, you may run out of energy too soon. However, don't eat too much before exercise, just enough to give yourself a boost of energy.

Try to do some of your training outside, as the fresh air will do you good. It also gets you out into your neighborhood, and is a great way of meeting other people out exercising.

Most of all, be consistent in your training, and stick to your plan.

Visit : Save up to 40% on Our Bestselling Fitness Products