Beginning Kettlebell Training?
If you have been contemplating about purchasing your first kettlebell, you probably need advice about picking the correct size. Kettlebells are more expensive than dumbbells and must usually be purchased on the Internet with high shipping charges. Here are some guidelines that will help you to select the right size for your own personal needs and provide you some assurance that your money will be well spent.
Here’s what the kettlebell is and an effective workout to blast the fat and build strength! We all want to look our best and be fit.
The kettlebell is a cast iron or cast steel ball with a handle attached to the top. It is used to perform many types of exercises, including ballistic exercises that combine cardiovascular, strength and flexibility training. They are also the primary equipment used in the weight lifting sport of kettlebell lifting.
The Different Types Of Kettlebell
Kettlebells are becoming more and more popular as a workout method. Kettlebell training provides a very unique weight lifting and cardio workout that has been shown to burn twice as many calories as your regular weight lifting, according to a study published by the American Council on Exercise in the January/February 2010 edition of Ace Fitness Matters.
While kettlebells have been around for many years, they have recently gained enough popularity to begin to be sold in national retail stores. As most people have never used or even seen a kettlebell before, it is not easy to decide which weight to start with as a beginner, especially since a kettlebell will place much different demands on your body than a dumbbell of the same weight, both because of its shape and the exercises unique to kettlebell training.
Kettlebell weight is usually measured in kilograms rather than in pounds. They start at 4 kg and move up in 4-kg increments. The most widely used sizes for general fitness are 4 kg up to 24 kg. Most people should start with a kettlebell weight of between 8 kg and 16 kg. Men can normally start with a 16kg bell.
A beginner female is recommended to start with an 8-kg bell, as the 4 kg is not freally heavy enough to provide a solid weight lifting effect for most women. Women with more weight lifting experience and fitness can safely start with a 12-kg bell.
A beginner male will do best with a 16-kg bell, or even a 12kg bell depending on current fitness level. Of course If you are familiar with weight training and moving weight around, then 16 kg can be a good starting point. If you are new to strength training, a 12 kg will suit your needs better
Things To Consider
Some kettlebells allow you to increase the weight by 2-kg increments by screwing an additional weight into the bottom of the kettlebell. This gives the user greater flexibility with your workouts and also help you move up in size more steadily.
Additionally, the handle size varies from one manufacturer to another. If you are new to strength training or have smaller hands, check to see if the kettlebells you are comparing have different handle sizes for different weights and buy accordingly
You may want to purchase some gym chalk to use with your kettlebell, this will improve your grip on the handle. Expect to take some time to develop your grip strength and try to use your kettlebell without gloves, as these can sometimes mask the use of improper form. Some kettlebells have a colored vinyl coating. This can protect your floors and provide an easy way to identify different weights.Finally, if your new kettlebell has a very slippery handle, you can gently sandpaper the handle to help chalk stick to its surface better.