While I do love a Star Wars Movie marathon and always have my nose in another book, I need to make time to strength train and build muscle! After all we Geeks have to look super awesome for Cosplay!
So, I've added a new column called Geeks Need Muscles Too where I'll highlight a strength training series for the month.
This month it is the Kettlebell Challenge!
So, you might be wondering what exactly is a kettlebell?
The kettlebell originated in Russia approximately 350 years ago. They were originally used as handled counterweights on market scales. People started throwing them around for entertainment and it was soon realized what great weight lifting tools they could be. Kettlebell lifting is a National Sport in Russia and is gaining popularity in America as a way to burn fat and to achieve muscle tone.
What do I gain by training with kettlebells?
Kettlebell training involves multiple muscle groups at once, it improves your mobility and range of motion, it increases strength, builds bone mass and lean muscle, and burns about 20 calories per minute!
What size kettlebell do I use?
According to Kettlebell USA,
"For ballistic movements like kettlebell swings, cleans and snatches an average, active man should start out with either a 16 KG | 35 Lb or a 20 KG | 44 Lb kettlebell. Athletic men should start with a kettlebell between 16 KG | 35 Lb and 28 KG | 62 Lb;
and active women should start with a kettlebell between 8 KG | 18 Lb and 12 KG |26 Lb. An athletic woman should start with a kettlebell between 12 KG | 26 Lb and 16 KG | 35 Lb. Out of shape, inactive women should try a bell between 6 KG | 13 Lb and 8 KG |18 Lb"
How do I get started?
First, be sure and check with your Doctor before starting any fitness program; and stop if you have any unusual pain or discomfort.
Second, focus on proper form: check out this video for proper Dos and Don'ts in Kettlebell training.
Third, start with me! I'll be posting a new challenge video each week and updating the blog to contain all the Kettlebell challenges.
We will start Week 1 with only a 5 minute workout 3 to 4 times a week.
I'm excited to start this challenge! And would love for you to join me!
Let me know what you think at kesselrunner77@gmail.com
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