Kettlebells

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Goingagain
Goingagain Posts: 30 Member
in Fitness and Exercise
I have been trying to add Kettlebells to my strenght training but it's not coming up on the Database search.

Anyone any idea how many calories a 45min session would burn?
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Replies

  • gina1123
    gina1123 Posts: 12
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    I put it in as circuit training
  • IronSmasher
    IronSmasher Posts: 3,908 Member
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    45 MINUTES!!!!!!!!!??????

    Hang on, do you mean kettlebells?
  • lynlovering23
    lynlovering23 Posts: 1
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    i tryed to put kettlebells in and it would not find it
  • Goingagain
    Goingagain Posts: 30 Member
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    Yes I mean Kettlebell like the one in your picture?
  • IronSmasher
    IronSmasher Posts: 3,908 Member
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    How much does yours weigh?
  • KidP
    KidP Posts: 247 Member
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    It really depends on several factors, things like what exercises you're doing, what weight your using, how hard you're going at it, etc.

    Don't go too heavy & don't go too light...i know that for the average man, it's recommended to start with 35 lbs, and i *think* for the average woman, 25 lbs is the way to go (i don't have my copy of Enter the Kettlebell here to check). If you're going to learn the 2 handed swing, you don't want to use too light of a weight or there's no point in doing that particular exercise.

    As for how many calories, for me, i've worn a heart rate monitor many times while doing 2 handed swings. I use 45 lbs, swinging for 1 minute on, 30 seconds off. If i were to do this for 15-20 minutes & factor in afterburn (there will be afterburn!), I would definitely burn 400+ calories.

    It's a challenging workout. I would say that the best thing you can do for yourself (& your back) is to find a certified instructor to show you how to do it properly.

    In short, you can burn a LOT of calories doing nothing more than 2 handed swings.

    Edit: i noticed the 45 minutes part too. I personally could not do 2 handed swings for 45 minutes. When i go to the kettlebell club, we do swings combined with a variety of body weight & cardio exercises for a total of 1 hour. We don't take breaks the way i mentioned above (the 1 minute on, 30 seconds off thing - none of that at the club). I'm ready to drop dead after & always burn well over 1000 calories.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
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    If it's the same as the one in my picture, about 3000 calories.

    Don't forget to subtract the pile of vomit from your diary.
  • aghaller
    aghaller Posts: 7 Member
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    My research showed that you burn 20 calories a minute ~ 400 calories in a 20 minute workout.
    On my way to work last night a kettlebell specialist talked about the importance of learning to use them properly to keep your hips and back safe. I don't remember her name but she wrote a book called "Kettlebells for Dummies"
    You could find out all the info about them there. I was very interested after listening to her story. I'm going to try this out too. :happy:
  • Goingagain
    Goingagain Posts: 30 Member
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    I'm female and no where near a 45lb!!! I do a 45min session with a class, I use a 12-16lb, double arm swings, single arm swings, squats, lunges a mix of everything, each rep about 10-15 of about 8-10 sets
  • Goingagain
    Goingagain Posts: 30 Member
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    Yes technique is so important, really easy to injure yourself!
  • KidP
    KidP Posts: 247 Member
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    Yes technique is so important, really easy to injure yourself!

    Agreed. I know when my technique has been off because something hurts afterwards (and not in the good killer workout kind of hurt way). My instructor is good about correcting our form & telling us when we're doing things properly.

    Swinging a cannonball on a handle is either a really good way to get in shape or a really bad way to mess yourself up. Technique is the deciding factor.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
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    I'd put that as cardio, aerobics.
  • KidP
    KidP Posts: 247 Member
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    Ironsmasher, is yours an RKC kettlebell? Those are nice. The only ones they sell around here are York which have to be filed down a lot before they're actually usable. I demolished my hands on the 45 in the first 10 minutes because it had a giant ridge on the inside seam.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
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    It's not one of mine in the pic.

    My first was a york 16kg. It's handle is a little square.

    I've had a cheap cast iron one with rough paint that I had to dynafile off. It's a shame they're unheard of in shops here. I just have order of the internet and hope for the best, or pay extortionate prices from reputable sites
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
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    I forget if it was ACE or ACSM who did the research study I read, but it estimated the average kettlebell workout as 6.4 METs. To get calorie burn from that you multiply your weight in kilograms by 6.4 and that is the calories per hour. If you want calories per minute, you multiply the MET level by your weight in kilograms and by 0.0175.

    So, for the average 132 pound (60kg) woman, you would do the following:

    Kcal/min = 0.0175 (6.4) (60) = 6.72 kcal per minute
    6.72 kcal per minute x 45 minutes = 302.4 kcal for the workout

    I would do the math and enter it in your exercises so you can find it again and log it according to your workout.
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
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    Oh, and FYI, it's an 18 or 20 pound kettlebell for women to start with according to the books I've read.

    I get all of mine from www.power-systems.com so that I can get the ones with the rubber coating on the bottom to protect my floors, but they have the traditional version too for the best prices I've seen.
  • ennaejay
    ennaejay Posts: 575
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    I found it really helpful to log onto Amazon.com and read the reviews from Jillian Michael's "Shred it with Weights" kettlebell workout. Some people complain that her form is off or she uses weird terms for the moves, but it's not a religion for me, it's just a workout ;)

    If you do circuit training with 5-8 lb weights, I would recommend doubling that to START your kettlebell workouts (use a 10- or 15-lb kettlebell). You can always increase after you have your form nailed.

    You don't want to injure yourself. Especially when you get fatigued, swinging a weight around is a good way to get hurt. Start small and work your way up. Use a mirror and make sure you are doing the movements right.

    The calories you burn will depend on your weight and fitness level, skinny people need to work a lot more for the same burn. consider an HRM?

    GL!
  • ennaejay
    ennaejay Posts: 575
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    Wal-mart has a cheapass kettlebell that's worked for me. Eleven bucks shipped to the store. It's concrete. If you decide you like it you can always pay as much as you want for a cast-iron one, or one with changeable weights.
  • KidP
    KidP Posts: 247 Member
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    Oh, and FYI, it's an 18 or 20 pound kettlebell for women to start with according to the books I've read.

    Thanks - i wasn't sure what it was for women. As someone who started too light (i started with 25 lbs which was not effective), it's good to have the proper recommendation. It saves you money, among other things.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
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    Tonya is correct obviously, but the main issue we have, is that there is kettlebell classes and there is doing kettlebells. Millions are being sold kettle bells, kettlercise and all sorts of irrelvant stuff with 4-12lb 'bells that have nothing to do with what the rest of us think kettlebells.

    Now I absolutley love Jillian Micheals, but she can't swing a kettlebell to save her life.

    Not aimed at the post owner, because they didn't ask for it. My advice would be to get a minimum of 18lb (as recommended by someone who's studied fitness above?) and some proper instruction

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