Women and Kettlebell Workouts
Women and Kettlebell Workouts
Women and Kettlebell Workouts
Because of how variable, flexible, and efficient kettlebell workouts can be, many women are finding themselves motivated more by them than by any other regime it's hard not to feel empowered when manipulating a cannonball! Plus, when results come so quickly, it's hard not to want to keep going.
Here Come Kettlebell Women!
That kettlebell workouts can be tailored to so many outcomes makes them an ideal way for women to exercise. Do you want to lose fat? Use intervals of high rep ballistic and low rep strengthening moves and you will get there.
Do you strive for greater cardiovascular capabilities? Stick to high ballistic moves like swings and snatches.
How about bigger muscles? Use heavier weights using more lifting techniques. Regardless of your ultimate fitness goal, a combination of the correct kettlebell weights and routines will help you achieve them.
Kettlebell Weights for What You Want
As with anything, the devil is in the details. You want to be comfortable with the basics before intensifying your workout. With this in mind, think about using a lighter kettlebell. This is important for a couple of reasons.
The lighter weight will be less cumbersome as you tackle the intricacies of the moves and the offset weight of the kettlebell.
The lighter weights have more narrow handles which are easier to hold on to.
Once you feel confident in your skills, moving up to greater weights will be less detrimental. Do this too soon, and you will not only tire more easily (and therefore get a lesser workout) but also you run the risk of injuring yourself.
A good rule of thumb for the average woman just starting with kettlebells is to begin with one 8 kg kettlebell. Once you are comfortable, try out the 12 and 16 kg kettlebells. Having two of each weight is great because it allows you to do the two handed exercises. Even if you want to focus more on endurance and conditioning rather than size, having the option to work with heavier weights is nice, if for nothing else than the challenge and the psychological trick of returning to the "light weights" after working with the heavier.
Getting into the Kettlebell Routine
How you work the kettlebell influences your outcome. For women wanting to primarily burn fat, a kettlebell routine worth considering is one where you integrate ballistic moves with strength building moves in a repetitive fashion such as:
Swings
Presses
Pulls
Burpees
Snatches
By doing these in quick succession (30 seconds of work for 30 seconds of rest), the whole body is worked but no one area is targeted for a long time other than your heart rate. Weights in this case matter for the exercise, but the number is not the focus.
This routine can also work if you are looking to build more muscle and strength. Instead of repeating the entire routine in order, you would do each move for two or more reps before moving on. Here, increased weight can be a bonus.
By changing around the exercises that you use for each focused area, you can keep your workouts fresh and new. If you are a woman looking for a streamlined exercise plan and dramatic improvements, these dynamic kettlebell workouts can empower you to be as strong and healthy as possible.
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