Top Fitness

The Kettlebell Craze

If you’re looking to get more out of your exercise routine, a kettlebell workout might be just right for you. This workout originated in Russia in the early 1700s and combines cardio and strength training.

What are kettlebells? They are cannonball-shaped iron spheres with handles that you lift or swing. They come in various sizes: Men typically start with 15 to 25 pounds and women start with 8 to 15 pounds.

What’s the workout like? You target different muscle groups with a series of moves, doing several repetitions of each and recovering for 30 seconds between moves. For best results, perform the routine 2 to 3 times a week.

As you get stronger and more skilled, you can add repetitions, decrease recovery time or increase weight to challenge your body, provided you maintain proper body alignment and exercise technique. Be sure to stretch and warm up before and after each session.

How does it compare with lifting weights? Kettlebell workouts can be higher intensity and more aerobic than standard weight-training routines, which may contribute to weight loss.

What else do I need to know? CAUTION: These workouts can be intense, so talk to your health care provider if you have any health conditions, back or joint problems or haven’t exercised for a while. Kettlebells can be effective if used appropriately, and dangerous if not. Learn from a professional and/or through the resources at acefitness.org.