13 September 12 Manual and Machine: Two Sides of Fitness
This week we want to present two different ways to approach a fitness routine. One using the simple and effective kettlebell, and the other with a high-tech treadmill. The aim is to show that both have their place in your fitness routine and that you don’t need to ignore the manual props in favor of fancy machines, or vice versa.
Kettlebells started hitting the mainstream in the early 2000s, when a Russian fitness instructor started promoting their use outside of the “strongman” circles. Today, they are a staple in CrossFit gyms around the country. With one kettlebell, you can get a great, well-rounded workout in 30 minutes.
The most common weight for beginner guys is 35 pounds. They can be purchased for about $1.50 per pound. The true value of a kettlebell is the range of motion is offers in a workout. Of course, with that comes the risk of getting outside your range and injuring yourself. Please consult professionals and learn the correct techniques before attempting a kettlebell routine.
To get started on a good fat-burning kettlebell workout, it’s important to learn one of the most basic movements: the kettlebell swing. Start with gripping the kettlebell with palms facing your body and your feet a little wider than shoulder-width apart, in a slight squat while leaning forward and having your back arched, swing the kettlebell up to just below eye level. Follow it back down to the original position, letting it swing through your legs slightly while doing a slight squat. Then it swing it back up to near eye level. It’s a smooth, repeating movement. (There are some videos out there produced by trained professionals on how to do this correctly, please check them out.)
Now for a simple routine: set a timer for 10 minutes and do 10 kettlebell swings, rest for 15 seconds and repeat until your timer goes off. Work your way up to being able to get through a 20-minute workout, keeping perfect form, then increase your kettlebell weight and start back at 10 minutes.
On the high-tech side, you can use a treadmill for a good, toning workout. Treadmills are useful because they offer a softer running surface and require about 10% less energy to run than if you were on a hard surface. With the ability to adjust speed/resistance and incline, you are afforded a lot of variety in your routine.
For a simple starter workout, do a five minute warm up at a low resistance (Setting 3-4, little or no incline). For the next four minutes, up the resistance to 5 and the incline to 1%. Now for one minute, bump up to a resistance of 7 and increase your incline. You should be really working at this point. For the next four minutes, drop back to 5 and 1% incline. Then one minute at 7, increasing your incline; then four minutes back at 5 and 1%; followed again by one minute of 7; now cool down with five minutes at 3-4 with little or no incline. This 25-minute workout will boost your cardio and endurance. You can always adjust the incline and speed according to your abilities.Have questions or comments about this post? Please feel free to comment on MyNetDiary's Community Forum or Facebook page – We would love to hear from you. And consider visiting our new Pinterest page!
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