How Often Should I Do Kettlebell Training?

kettlebell turkish getup

Kettlebell training is an intense form of exercise that uses multiple muscles of your body in each movement. Understandably, it is one of the most effective schedules you can follow for weight loss or reaching your fitness goals in time. Be sure to see more on to join functional training classes.

However, being highly intense, functional workouts are also extremely demanding on the body and you should know how often to work out so as not to over-strain.

As a Beginner

If you are new to kettlebells, then it is more important for you to first master the technique of kettlebell movements and perfect your own form. How often you train is immaterial till you know how to handle this unique equipment correctly. The off-centred weight of kettlebell and fluid motions require intense focus and synchronization which is a great challenge for beginners.

It is therefore advisable that beginners learn the correct way of doing kettlebell workouts before moving on to heavier weights and combination exercises.

As a beginner, it is best to limit your kettlebell training to two or three workouts per week. This allows your body enough time to get acclimatized to the rigours of kettlebell training so that you do not overstrain yourself.

As an Intermediate

Once you are used to kettlebell workouts, you would want to build your strength and enjoy a total-body workout in each session.  Your body has developed a certain tolerance for the strains of functional training and technically; you can train daily. You are now ready to try out more complex workouts that combine several movements and target different muscle groups simultaneously.

Even then, do keep in mind that kettlebells engage several major muscle groups through compound movements at any given time. To avoid muscle degeneration, it’s best to give your body rest for at least one or two days in a week. For those wanting to increase their kettlebell knowledge and become a instructor, you should check out

An an Expert

As an expert in, you will be able to control the movements and combinations better. You can now enjoy a greater variety of workouts in each session and work with heavier weights and try newer challenges.

You can exercise daily but it is best to keep the sessions short yet focused. So your regular schedule can be of ten minutes workout for five days a week. Even then one or two days of rest per week is advisable.

Other Factors to Consider

Apart from the above schedule, how often you should train with kettlebells depends on your present fitness condition, the effort you are ready to put in and the weight you are using. If you are not in a good shape or recovering from an ailment or lead an extremely sedentary lifestyle, you may not be able to train thrice a week.

Again, if you are already training with other equipments, it would be easier for your body to adapt to kettlebell training. You can safely train thrice a week without getting too tired.

Lastly, your fitness goals will have to be considered too. Discuss your fitness goals with your kettlebell trainer so that you can work out a viable weekly schedule that will be both safe and effective.

Why Kettlebell Training is Perfect for Weight Loss

Kettlebell workouts are undoubtedly one of the most effective ways of losing weight. The exercises combine the best of strength training and cardiovascular workout; making each session intense and insanely effective. You would be surprised with just how much fat you can burn by doing sixty minutes of kettlebell training, which is why this training is just perfect for your weight loss goals.

Kettlebell Workout combines Cardio and Strength Training

You must follow a total-body workout in order to burn flab uniformly from all over the body and tone up the muscles. And the best way to do so is to follow a combination of strength training and cardiovascular training; which is what kettlebell workouts offer.

Strength training helps build lean muscles while cardio boosts your heart rate so that the body maintains a high metabolic rate. A combination of two helps the body to burn fat throughout the day while toning the muscles so that your body looks firm and athletic.

Kettlebell Exercises are more Effective than Running

Running daily is one of the most preferred choices for long term weight management. However, with kettlebell workouts, you stand to lose more weight as compared to regular running or jogging.

Each time you swing the kettlebell, the strain of the movement is equivalent to an explosive burst of running or hours of jogging. In fact, each session of kettlebell workout allows your body to continue burning fat for over 30 hours after the session ends.

Additionally, the workouts are more interesting than running or jogging which becomes boring after a while. Also, when done correctly, kettlebell workouts are low impact exercises that do not wear away your joints and bones. This means you can continue working out for years with kettlebells and keep your weight under control.

Kettlebell Workouts show Maximum Result in Minimum Time

Time is a huge factor that determines the continuity of your workout schedule. Here too, kettlebell workouts are just perfect for weight loss as they are high intensity workouts guaranteed to give maximum result in minimum time.

Studies show that with kettlebell training, you can hope to torch a staggering 20 calories per minute as compared to running (which burns 10 calories per minute) or strength training (which burns only 7.5 calories per minute). No wonder, kettlebell training is your best bet when it comes to losing weight safely and effectively.

Kettlebells can be Used by Everybody

As mentioned above, kettlebell workouts are high intensity in nature but have low impact on the body which means they can be safely used by people of all ages. Fancy equipment or complex workouts may not be ideal for you especially if you are aged or unfit.

However, kettlebell workouts can be tweaked in different ways to suit your physical conditions.

You can use the equipment as an accompaniment to any kind of free hand workout for added challenge. You can also select a weight that you can handle comfortably. All this makes kettlebell workouts more interesting than regular weight lifting. In fact, kettlebells can be used safely by people of all ages and gender in order to lose weight and maintain a healthy physique. If you’re interested in certification, then visit kettlebell CEC certifications. If you are in the Melbourne area, then be sure to visit their Melbourne page along with their Adelaide page if you in the Adelaide area

Finding The Best Exercises To Jump Higher In Volleyball

I have been someone who has always loved playing volleyball. Even though I do not live near the beach, we always try to go there as often as possible to play. Not only that, but we also have a volleyball net in the backyard and I use it to practice all of the time. However, I am noticing that the difference between the grass and the sand is that I cannot jump as high as I would like when I am at the beach.

volley ball

I am hoping to learn some of the best exercises to jump higher in volleyball whether I am at the beach or simply practicing with friends in the backyard. I have been looking into plyometrics to hopefully boost up my strength and give me a little bit more speed. I guess there are a lot of professional volleyball players who are faithfully using plyometric exercises.

Is there any other sort of exercises that may be beneficial for someone like me? I am a good player, I just want to give myself that extra edge with each game. The better I am able to jump, the more I will be able to score and enjoy myself.

Common Factors that affect your Fitness Goals in the Long-run

If there can be one thing that would surely make you reach your fitness goals it’s this one word “commitment”. Every supermodel or sportsman you ogle at in the magazines has commitment towards his/ her fitness and that commitment is responsible for acquiring that fabulous body shape. There are so many factors that will help you achieve you fitness goals and so many other factors that will deter you from reaching them.

Hiring a good trainer
Your chances of acquiring success as far as fitness and health are concerned goes up the moment you make the decision of hiring personal trainer Rushcutters Bay. Supervised workouts are far better suited to help you workout in a structured way. Your workouts will succeed if they are composed of ideal combinations of cardio vascular exercise, weight lefts, strength training and balance and coordination building.

Only a certified and experienced trainer will be able to map your needs and provide you with a strong workout plan which will exactly fit your physiological and psychological needs.

Passion and dedication
Personal trainers in Rushcutters Bay  say that 605 of people fail in reaching their health goals because they are not dedicated enough. This happens frequently in unsupervised exercise attempts. Following a routine that seems attractive in the beginning soon loses its charm as you keep on following it for years. It’s necessary to track progress and learn to dedicate time and energy to workouts. Not everybody has the mental strength and dedication to go through workouts regularly and people who can do so are rewarded by a fabulously fit physique.

Food habits
If there is one important thing that can make or break your chances of success when it comes to your health goals it is food habits and nutrition plans. Rushcutters Bay  fitness trainers say that exercise will only make you fit but you need healthy nutrition in order to be able to shed the flab. Your trainer can only tell you about how to choose healthier food options but this strategy is only going to work if you start willingly incorporating those changes in your life.

People who have healthier food habits and eat a lot fresh fruit, vegetables, whole grains and low fat dairy produce will be more successful in reaching their health goals. You can more tips on good food habits here

Lifestyle factors
The way you live your life will ultimately determine the state of your health. For example if you work out hard every day and drink excessive amounts of alcohol you are not going to become any healthier. If you are under tremendous amount of stress or suffer from insomnia workouts are not going to help you reverse the ill effects. It’s important to cultivate healthy lifestyle habits if you want to benefit from the workouts practiced by a personal trainer in Rushcutters Bay.

Factors like stress and sleeping disorders cause over eating and bingeing which develops into a vicious cycle. Seek the advice of a personal trainer in Rushcutters Bay to eliminate these toxic habits from your life forever or at the very least find yourself a really gym.

Best Muscle Building Routine To Become An Alpha

If you want to build an alpha male body like Arnold or even more recent guys like Henry Cavill (the dude who plays the new superman) then you need to lift weights. And I’m not saying that you need go to the gym like most guys and mindlessly lift weights without an idea of what the hell you’re doing.henry caville

You need to go in with a plan. And what is the best plan?

The best plan is an upper lower body part split (same here) meaning you will workout about 3-4 times per week and train your upper body 2x per week while training your lower body 2x per week.

From a scientific standpoint, training a muscle group 2 times per week is the best since  it allows the max stimulation and the max amount of recovery as well.

So try this workout…it worked for and Cavill and Arnold so it will work for you too.


How Regular Exercises can help you Age Gracefully

Ageing is a natural biological process and actually there is little you can do to escape the vagaries of age. Scientific research proves that most people lose up to 8% of their body muscle every decade. However you can choose to age gracefully by benefiting from the effects of regular workout sessions with Personal Trainer Bondi. Learn about what exercise can do for your body and mind.

Preserve your muscle mass

Sports science research proves that athletes who have been involved in competitive sports showed surprising retention of muscle mass up to the ripe age of 70. Even 65 year old people who have regularly engaged in intense interval training have the same amount of muscle in their bodies as 40 year old sportsmen.

The suspected reason behind this amazing power of muscle retention is believed to be regular stimulation of the muscle cells. Bondi personal trainers say that the more frequently a muscle is stimulated, the more active it stays. So you can preserve your rippling muscles well unto the ripe age of 70 if you exercise regularly.

Maintain your skin and hair

As you grow older you will see hair fall, grey hairs and sagging skin. These effects arise due to the loss of stem cells in the body. Stem cells are catalysts of the growth pattern of the body. As soon as stem cells stop dividing, ageing starts. It’s never possible to retain the gorgeous looks you had when you were thirty but you can choose to delay the onset of the signs of ageing. One of the best ways you can achieve his is by working out with your personal trainer in Bondi.

Animal studies show startling revelations. Elderly rats who were overweight and sedentary were put on a mock designed running program. Within ten weeks their cell composition study showed the pence of new satellite stem cells. This basically means that even aged living organisms can benefit from exercise and delay the process of their ageing.

Turn back the clock

Whether you are in your 40’s, 50’s or 70’s when you read this, it’s actually never too late to start. Science has proved that there is no set age to start exercising. Human beings are blessed with the capacity to benefit from exercise even when are aged and grossly unfit. Regular usage of muscles by scientifically designed workouts supervised by an expert personal fitness trainer in Bondi can actually turn the clock back for you. You will actually hear your friends and family comment on how younger you have started to look.

Keep yourself happy

If you are happy and think positively then you are much more likely to age gracefully. You must have heard about the role of exercise in keeping your mind active and joyful. Well research proves that structured workouts with personal trainers in Bondi can actually help you improve the quality of your life. Personal training will teach you to age well like old wine.

Dangerously Fit Personal Training has been helping locals get in shape for years, be sure to check them out and ask for Dan Clay.