Difference between HIIT and functional weight training with kettlebells

Good explanation of HIIT: http://www.brinkzone.com/training-programs/hiit-training-are-you-really-doing-it/

HIIT is to be used sparingly. I'm not even sure I'd suggest a complete beginner try it because it sounds like an injury waiting to happen.

Kettlebells are a specific type of weight that can be used for strength training, which sometimes can cross over into cardio. "Functional" is a buzzword that I try to avoid.

RE: HIIT: I do Tabata training several times a week. It works out like 8 rounds of 20 seconds of intense 100% effort followed by 10 seconds of rest. The whole thing is over in 4 minutes. I do it because there is a fair amount of evidence showing how it can improve your V02 max. You can do it with jumping box squats, punch sprints on a heavy bag, alternating Thai kicks, rows on a rowing machine, weighted sled dragging, cycling sprints. The way to do it is all out, full power, no pacing. Is it something to start out with when you're out of shape? Absolutely not.

Kettlebell training can be done in a HIIT kinda way. However, the safety issues in Kettlebell, and there are some, are all related to form. Get your form down well before even thinking about HIIT with kettlebells, especially on the overhead stuff like snatches.

In general, Kettlebell training can range in effect from low intensity cardio to high intensity cardio to high intensity strength to musclular endurance. It kinda depends on how you do it. Also, the intensity and quality of kettlebell training can vary widely. I've seen guys do clean and press with 180 lbs kettlebells, and that aint no joke. At the same time I've seen infomercials featuring well dressed models lifting 5 pound kettlebells that made me roll my eyes.

ttippie2000 wrote: »

In general, Kettlebell training can range in effect from low intensity cardio to high intensity cardio to high intensity strength to musclular endurance. It kinda depends on how you do it.

To be clear, Kettlebells are not cardio. Cardio is a motion that can be repeated over & over for a long duration of time. Ex: walking, biking, swimming, dancing. Kettlebells are a form of strength training or resistance training. Just because something raises your heart rate doesn't mean it's cardio.

KiyaK wrote: »

ttippie2000 wrote: »

In general, Kettlebell training can range in effect from low intensity cardio to high intensity cardio to high intensity strength to musclular endurance. It kinda depends on how you do it.

To be clear, Kettlebells are not cardio. Cardio is a motion that can be repeated over & over for a long duration of time. Ex: walking, biking, swimming, dancing. Kettlebells are a form of strength training or resistance training. Just because something raises your heart rate doesn't mean it's cardio.

Kettlebells can be used to perform cardio. Many things not thought of as traditional "cardio" can be done at a low enough intensity that it targets the aerobic system.

KiyaK wrote: »

Just because something raises your heart rate doesn't mean it's cardio.

Per the American College of Sports Medicine, increasing one's heart rate is actually part of the textbook definition of cardio.