03:10
Faizan
Getting at least 30 minutes of physical activity five days per week is one of the best ways to improve your health. Kettlebell swings and running both offer an effective means for improving cardiovascular and muscular fitness. They may seem like they have about as much in common as a mouse and an elephant but in reality they offer several similar benefits to your hard working body.
Run Like the Wind
Running is an effective cardio workout that allows you to tailor the intensity of your exercise to your own fitness level. Novice runners can start with an easy jog while elite athletes move along at a much faster clip. Aside from improvements in cardio fitness, you may also notice decreased levels in body fat when you engage in a regular running routine. Running targets several muscle groups including the glutes, hamstrings, quads and calves as well as your abs, back and shoulders, which work to stabilize your torso and pump your arms. The major downfall of running is its high-impact nature -- the constant pounding can result in sore muscles, joints and bones.
Swing Your Way to Fitness
While running offers a sufficient full-body workout, kettlebells may be a more efficient means of exercise. They work nearly every muscle in your body, from your neck to your calves and everything in between. The intensity of kettlebell swings is not so much in the movement itself, but rather in the size of the kettlebell. Heavier weights make for a much more taxing workout while lighter weights will be less demanding. Kettlebells are virtually no-impact, giving you the opportunity to tax your cardiovascular system without your feet ever leaving the ground. If you suffer from shoulder or back problems, however, you may want to speak with your doctor before beginning a kettlebell routine -- swinging that heavy weight around could exacerbate your problem.
Numbers Don't Lie
Kettlebell swings and running are both valuable forms of exercise to keep in your workout arsenal -- when it comes to burning calories, they are almost neck in neck. According to a study sponsored by the American Council on Exercise, participants burned an average of more than 20 calories per minute during a 20-minute kettlebell workout; that's more than 400 calories in 20 minutes. The calories burned while running are also impressive. A 155-pound individual can burn about 372 calories running at 6 mph for 30 minutes. Up the intensity to 7.5 mph and that same person will burn 465 calories.
Feel That Burn
It's not often you see a distance runner with bodybuilder muscles. This is because running does not elicit muscle growth. Instead, you will find significant improvements in muscular endurance, which is the ability of your muscles to perform a task repeatedly without tiring. Kettlebells also improve muscular endurance, but because of the added weight of the bell, they also contribute to gains in muscular strength and size. Basically, kettlebells allow you to do two things at once: improve your cardio and build muscle.
The Right Moves
While nearly anyone can throw on a pair of running shoes and hit the road, kettlebell training is not so simplistic. The powerful dynamic movements required to perform kettlelbell swings, snatches and cleans generally can't be picked up over night. To prevent injuring yourself, take the time to learn proper form from a professional. Practice with lighter kettlebells to perfect your technique before you move on to heavier weights.
Run Like the Wind
Running is an effective cardio workout that allows you to tailor the intensity of your exercise to your own fitness level. Novice runners can start with an easy jog while elite athletes move along at a much faster clip. Aside from improvements in cardio fitness, you may also notice decreased levels in body fat when you engage in a regular running routine. Running targets several muscle groups including the glutes, hamstrings, quads and calves as well as your abs, back and shoulders, which work to stabilize your torso and pump your arms. The major downfall of running is its high-impact nature -- the constant pounding can result in sore muscles, joints and bones.
Swing Your Way to Fitness
While running offers a sufficient full-body workout, kettlebells may be a more efficient means of exercise. They work nearly every muscle in your body, from your neck to your calves and everything in between. The intensity of kettlebell swings is not so much in the movement itself, but rather in the size of the kettlebell. Heavier weights make for a much more taxing workout while lighter weights will be less demanding. Kettlebells are virtually no-impact, giving you the opportunity to tax your cardiovascular system without your feet ever leaving the ground. If you suffer from shoulder or back problems, however, you may want to speak with your doctor before beginning a kettlebell routine -- swinging that heavy weight around could exacerbate your problem.
Numbers Don't Lie
Kettlebell swings and running are both valuable forms of exercise to keep in your workout arsenal -- when it comes to burning calories, they are almost neck in neck. According to a study sponsored by the American Council on Exercise, participants burned an average of more than 20 calories per minute during a 20-minute kettlebell workout; that's more than 400 calories in 20 minutes. The calories burned while running are also impressive. A 155-pound individual can burn about 372 calories running at 6 mph for 30 minutes. Up the intensity to 7.5 mph and that same person will burn 465 calories.
Feel That Burn
It's not often you see a distance runner with bodybuilder muscles. This is because running does not elicit muscle growth. Instead, you will find significant improvements in muscular endurance, which is the ability of your muscles to perform a task repeatedly without tiring. Kettlebells also improve muscular endurance, but because of the added weight of the bell, they also contribute to gains in muscular strength and size. Basically, kettlebells allow you to do two things at once: improve your cardio and build muscle.
The Right Moves
While nearly anyone can throw on a pair of running shoes and hit the road, kettlebell training is not so simplistic. The powerful dynamic movements required to perform kettlelbell swings, snatches and cleans generally can't be picked up over night. To prevent injuring yourself, take the time to learn proper form from a professional. Practice with lighter kettlebells to perfect your technique before you move on to heavier weights.
Posted in: Exercise and Fitness
