Kettlebell and Lifting

StartingAnewDay

I like lifting, I just got kettlebells and i like them too. My question is, If I lift, can I use lighter weight kettlebell workouts as my cardio the next day? I know you need to give your muscles recovery time in between working out and I'm not sure if kettlebell is considered weight lifting.

My goals, lose weight, build muscle, (not afraid of mass), build endurance.

autumnk921

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I know many do "barbell complexes" for cardio (or I think that's the role it plays), but I'll be honest, I don't know. I'd like to get some info on this from well-informed individuals as well.

IronSmasher

That all depends. It's not what it is, it's what you do with it. It depends on what sort of lifting, what muscle groups were worked, and what you then do the next day.

For example, if you 5x5 trained squats and deadlifts, swinging the next day would have to be very gentle, and more seen as active recovery.

If you trained 3 sets of 12 reps for shoulders, chest and arms, then swinging the next day would be of little concern, but the overlap of pressing bells the next day might be too much, or if intergrated into a cardio circuit, may be fine.

Also, if you are new to either, expect the impact of overlaps to be greater.

StartingAnewDay

That all depends. It's not what it is, it's what you do with it. It depends on what sort of lifting, what muscle groups were worked, and what you then do the next day.

For example, if you 5x5 trained squats and deadlifts, swinging the next day would have to be very gentle, and more seen as active recovery.

If you trained 3 sets of 12 reps for shoulders, chest and arms, then swinging the next day would be of little concern, but the overlap of pressing bells the next day might be too much, or if intergrated into a cardio circuit, may be fine.

Also, if you are new to either, expect the impact of overlaps to be greater.

So are you saying, it's ok if I stay with working the same muscle groups, only gentler?

IronSmasher

No, I said it depends on what you're doing.

StartingAnewDay

Ok here's what i did today, reps/wt.

warmup: stretching, fighting HRM, 10 min. elliptical

Squat, overhead thrust.. 25/10 ... 30/12.5.... 35/15
seated row... 50/30... 40/35... 30/40... 20/45... 10/50

alternated
uprights.. 30/25...30/25...70/15...70/15
bicep curls... 10/20.. 20/15.. 30/10.. 40/5

dips.. 50... 20 w/10lb plate on lap
kickbacks 50/10
chest press bells, twist at top 50/15... 50/15... hands together 50/15

elliptical.. sprints.. 30 secs... 90 sec rest between.. 15 minutes..

Ok.. so can I do light kettle bell workout tommorrow? would that overlap? i was planning on only doing basic movements. I'm just learning, so I generally go really light, like a 10lb bell. so i can concentrate on form. no big movements, like squats or even presses.

TheMerryPup

Ok here's what i did today, reps/wt.

warmup: stretching, fighting HRM, 10 min. elliptical

Squat, overhead thrust.. 25/10 ... 30/12.5.... 35/15
seated row... 50/30... 40/35... 30/40... 20/45... 10/50

alternated
uprights.. 30/25...30/25...70/15...70/15
bicep curls... 10/20.. 20/15.. 30/10.. 40/5

dips.. 50... 20 w/10lb plate on lap
kickbacks 50/10
chest press bells, twist at top 50/15... 50/15... hands together 50/15

elliptical.. sprints.. 30 secs... 90 sec rest between.. 15 minutes..

Ok.. so can I do light kettle bell workout tommorrow? would that overlap? i was planning on only doing basic movements. I'm just learning, so I generally go really light, like a 10lb bell. so i can concentrate on form. no big movements, like squats or even presses.

I think using the light bell would be fine and not cut into your recovery. You just doing what I'd call 'patterning' work to get the form down without swinging or pressing any significant load. So go ahead. Just keep the weight light, (you said 10lbs), and focus on the form until you feel comfortable without going for a specified number of sets.

Note: Even though you're just practicing your form I'd still do a light warmup before and a cool down afterwards.

IronSmasher

Those workouts should not produce overtraining when supported by correct sleep and nutrition.