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So you want to get in better cardio shape for your next competition and jogging on the treadmill just isn’t getting the job done. You aren’t sure what to do and you don’t know what the best options are. Well, let me help you out a little bit.
Kettlebells. That’s your answer. Period.
While most people think they are reserved for strength training, the reality is, kettlebells just might be the best cardio conditioning tool you can use. How so?
One study in the Journal of Strength and Conditioning Research in 2010, Farrar et al. found kettlebells to “be a useful tool with coaches and may improve cardiovascular fitness of their athletes.” The study used the 2-arm swing with a 16kg kettlebell and had their subjects get as many repetitions as they could in a 12-minute timed round. They monitored VO2 Max and heart rate.
VO2 Max was found to average 65% maximum capacity and heart rate averaged at 85% max in the subjects tested. Now, there are many different ways to train with kettlebells and with a swing being one of the most popular, this study suggests two things:
- Yes you can create, and even enhance your cardiovascular capacity using kettlebell training.
- Kettlebell training will most likely produce a cardiovascular effect at a high intensity with a high heart rate, and therefore the amount of time you will be able to work will be much shorter in an interval-type manner.
Simply stated; the training effect of kettlebells versus long, steady-state cardio is different and will produce a different training effect. During the kettlebell circuits you are at a high intensity training your heart rate, VO2 max, and strength endurance. Because of the high intensity, it cannot be sustained for too long. In slow-state, long duration cardio your maximal heart rate will be much lower than 85% and so will your VO2 Max, so your body will be able to maintain exercising for the duration you choose.
You may be overjoyed that you can increase your cardiovascular capacity and get a great training effect in a shorter amount of time than spinning your wheels on a treadmill; so YES you can replace your machine training for some old-school iron.
Here is one of my favorite quick kettlebell circuits that will definitely get your heart rate up, get your breathing heavy and the sweat dripping:
A1: Kettlebell Deadlift – 30sec (Rest 15sec)
A2: 2-Arm Swing – 30sec (Rest 15sec)
A3: Kettlebell Deadlift to Squat – 30sec (Rest 15sec)
A4: 2-Arm, 1-Arm, 1-Arm Swing – 30sec (Rest 15sec)
A5: Kettlebell Deadlift to Squat to Press – 30sec (Rest 15sec)
A6: Alternating Kettlebell Swing – 30sec (Rest 15sec)
After completing the circuit, rest one to two minutes and then complete the circuit again for a total of 2-3 rounds.
There are others who need longer duration types of cardio to specifically train for a sport or a competitive running event, and those who associate a “good workout” with exercise duration. If you feel slightly bummed that kettlebell training is not exactly the same as long distance cardiovascular training and you’re worried about your endurance slipping, then simply do both.
For the competitive athletes, take a day off from one of your longer cardio training days and add in a kettlebell circuit. It will help your jiu jitsu and fighting sports by increasing your strength endurance, VO2 Max and also being able to train at higher heart rates.
Originally posted 2014-12-15 07:34:27. Republished by Blog Post Promoter
The post Grappling With Kettlebells: How To Unleash The Cardio Beast appeared first on The Fight Mechanic - Jason Parsons.
by Jason Parsons via The Fight Mechanic – Jason Parsons
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