Kettlebells

cryptobrit

Just bought a 2kg kettlebell that I can barely budge. Apart from that I am surprised to see they are not on the exercise database.

CyberTone

Depending on how you are using the kettlebell as a piece of equipment while performing an exercise activity, you could log it under cardiovascular using "Strength training (weight lifting, weight training)" or "Circuit training, general" to get an estimate of Calories burned. Please note that the estimated Calories burned for cardiovascular exercises provided by MFP are based on published metabolic equivalent of tasks (METs), which are estimates for a general population and may differ for you as an individual.

The Compendium of Physical Activities has a new activity with an estimated METs of 9.8 for Kettlebell workout from a study comparing kettlebell workout with treadmill running.

You could use any one of the pre-loaded exercises with a similar METs value. The METs factors provide estimates for a general population and an individual user's Calorie burn rate may be different.

METs - Activity
3.0 - Strength training (weight lifting, weight training)
8.0 - Circuit training, general
8.5 - Aerobics, step, with 6-8 inch step
9.0 - Running, 5.2 mph (11.5 min/mile)
9.0 - Running, cross country
9.8 - Running, 6.0 mph (10.0 min/mile)
10.0 - Aerobics, step, with 10-12 inch step

cryptobrit

Many thanks for this CyberTone. I know on my Wii Fit Plus it talks of METS. I didn't really understand. The only exercise I have been able to do with the kettlebell is around 5-7 basic swings front to back between the legs. I have managed this twice a day. I have been very careful to study the correct form first because of my existing back problems, and some of the time I have not been able to lift it up and had to ask hubby to do so and put on the sofa to give myself a fighting chance. Maybe it isn't worth logging at this paltry amount? The list above doesn't say how log you have to do the exercise to gain the mets.

LKArgh

cryptobrit wrote: »

Many thanks for this CyberTone. I know on my Wii Fit Plus it talks of METS. I didn't really understand. The only exercise I have been able to do with the kettlebell is around 5-7 basic swings front to back between the legs. I have managed this twice a day. I have been very careful to study the correct form first because of my existing back problems, and some of the time I have not been able to lift it up and had to ask hubby to do so and put on the sofa to give myself a fighting chance. Maybe it isn't worth logging at this paltry amount? The list above doesn't say how log you have to do the exercise to gain the mets.

Yes, you can assume you are burning a total of 5 calories or so Do not stop your workouts, just do not log them.

LKArgh

Also, if you find a 2kg kettlebell hard to swing, then maybe focus on bodyweight exercises. It will have less risks of injury.

punkrockgoth

I do kettlebell classes that are done circuit style, so I log them as circuit training. When I use them on my own, it's usually more like strength training so I log it as strength training.

cryptobrit

When you say bodyweight exercises and circuit training what do you mean? I have various health conditions that prevent me from doing certain types. I have 'good' and 'bad' days, but even on the good days I physically can't do some of them. I.e, sit-ups of any kind, press ups. I thought at the time I may regret buying the kettlebell, but was hoping I could strengthen up the core more. I have a Gaiam peanut ball that although is great for doing any back and leg exercises on the floor (involves having it in the small of the back or resting on it)' again I can't maintain or hold many of the exercises. Last night it dawned on me that trying to do yoga on and off over the years has done nothing for me. I ache more, it is more of an effort and my heart rate goes up and not down like the Qiqong. Trying to hold positions however simple I have now realised makes things worse. I have started doing a bit of Pilates and while again, some positioning I can't do, I feel good after it and less pain. Would just love to strength the core more but hopefully the Pilates will help.

CyberTone

cryptobrit wrote: »

Many thanks for this CyberTone. I know on my Wii Fit Plus it talks of METS. I didn't really understand. The only exercise I have been able to do with the kettlebell is around 5-7 basic swings front to back between the legs. I have managed this twice a day. I have been very careful to study the correct form first because of my existing back problems, and some of the time I have not been able to lift it up and had to ask hubby to do so and put on the sofa to give myself a fighting chance. Maybe it isn't worth logging at this paltry amount? The list above doesn't say how log you have to do the exercise to gain the mets.

The METs value is a multiplier of your BMR (basal metabolic rate), where METs=1.0 is approximately your BMR. The METs values provide an estimate of Calories burned per minute, including your BMR.

Using the MFP BMR calculator (APPS > BMR), I estimate my current BMR at 1493 Cals per day, or 1.04 Cals per minute, since there are 1440 minutes per day.

For a ten minute workout, logging "Calisthenics, home, light/moderate effort" with METs=3.5, I would burn a total of 10 minutes x 1.04 Cals per minute x 3.5 METs = 36.4 Cals. Now I would have to subtract the 10.4 Cals (10 minutes x 1.04 Cals per minute) from that to account for my BMR during those 10 minutes. So my net estimated Cals earned for the additional activity for those 10 minutes would be 36.4 Cals - 10.4 Cals = 26 Cals.

I have a couple options, the first is not to log the activity, since a net 26 Cals is not many Calories earned. If I do log it, I could log the entire 10 minutes and get an adjustment of 36.4 estimated Calories earned. If I do this, I would only want to eat back a percentage of those Calories earned, to account for my BMR. Since 26 Cals / 36.4 Cals = 0.71 or 71%, I would only eat back 71% of the Calories earned. My other option is to log 71% of the time, in this case, 7 minutes of the 10 minutes to get the estimated Calories earned.

As you can see with the above example, a short amount of light to moderate exercise does not burn many extra Calories. As many people say, you eat fewer Calories to lose weight, you exercise to improve your health and fitness.

BigGuy47

cryptobrit wrote: »

Just bought a 2kg kettlebell that I can barely budge

Is this is a typo? 2kg is less than 5lbs, it shouldn't be classified as strength training.

yesimpson

BigGuy47 wrote: »

cryptobrit wrote: »

Just bought a 2kg kettlebell that I can barely budge

Is this is a typo? 2kg is less than 5lbs, it shouldn't be classified as strength training.

Surely if the OP finds it challenging to use (it's heavy for her), it's helping to improve her strength, and therefore it's strength training?

OP I wouldn't worry about the calorie burn at this stage. It sounds like you have a good idea of what your body can and cannot handle day-to-day. Pilates definitely helped strengthen my core and kettlebells can be used for that purpose too, although as you say you have health conditions perhaps your GP could refer you to a professional who could advise you about appropriate and safe exercise routines?

Clarewho

Don't want to be rude but OP are you sure you're doing the swing correctly? The swing should be a fast 'snap' upwards with the glutes firing up. There is a lot of momentum - the fact you're struggling with a low weight tends to suggest you may be doing it too slowly? Sorry if I'm making the wrong assumption as I do note you have health issues.

cryptobrit

Don't believe this. Have just done a big long reply to each of you on my iPad and it has only posted the first one and a bit! Here we go again.

BigGuy47: yes, you read correctly. I struggle with a bag of flour. You ask why a kettlebell if that weak. Because they have a handle on to grasp which makes it a heck of a lot easier. Because I was able to lift it off the shelf into the trolley, I thought it was a good idea with the core strengthening in mind.

yesimpson: you are spot on with my reasoning. I know very much on a day to day basis what I can do. I have seen the Dr and he is pleased to leave it up to me to judge going on my existing knowledge. However in fairness, kettlebells and weights are something new as I have never been strong even as a teenager. It seemed a good idea at the time to have a go at strengthening.

Clarewho: Don't worry, I am doing it correctly, or at least when it comes to posture and where to swing from. I think the issue though now you have highlighted it, is being able to fulfil properly what is required. As an example: I have the correct posture/form for the basic swing up and backwards between the legs, but I admit it takes me 4-5 swings to 'get there'. I can only get it up to chest height though. Do you think maybe I have chosen the wrong type of exercise in my enthusiasm? Maybe I should stick to Pilates, Qiqong, and my adapted dance/aerobics? Even seen a middle-aged woman doing Bollywood/Street/Cheerleading

CyberTone: I think you are right after reading that excellent information; I will leave logging it as it hardly seems worth it with say for example 5-10 swings, even if it is done with a lot of effort. One hot chocolate afterwards and it is easily wiped out

Thank you all for your input. Feel free to comment further. It has made a nice change to have such well-meaning replies. That hasn't always happened, either to me or what I have seen to others. You are obviously a nice bunch (creep creep).

Clarewho

No exercise is wrong if you're enjoying it and not getting injured. The double handed swing - original (Russian) version would go to chest height so that sounds like what you're doing. The American swing is adapted to continue straight up above your head, but you should get the basic one right first. They're great to work with, good luck