1 AnswerScripps Health answeredWorking out with moderate weights usually starts to provide the most strength benefits once kids reach puberty (age 13 to 15 for boys, 11 to 13 for girls). This is when they have the hormones to allow their muscles to get significantly bigger and stronger. By this time, many kids will have had ample time to refine their technique, so the strength can be put to effective use. Before puberty, some low-weight strength training may be done -- but only for purposes of injury prevention and always under careful adult supervision. Heavy weights should be avoided until kids have gone through most of their rapid growth.
1 AnswerIn order to improve your endurance, performing intervals on the versa climber will do the trick. Start at a light level (65% of max heart rate) for five minutes, followed by increasing the speed and/ or incline to a higher level (80% of max heart rate) for 2-3 minutes, finishing at a peak level (85-90% of max heart rate) for one minute then reducing the speed/ resistance back to the starting level. Repeat this circuit for 15-20 minutes. Introducing higher levels of intensity, followed by intermediate and lower levels has been shown to improve endurance capacity, as well as increase fat loss.
1 AnswerThe versa climber is great for versatility. For improved lower body endurance, I suggest removing the handle grips. This will allow you to target the muscles of the lower body (hips, glutes, thighs, hamstrings and calves) more effectively while still getting a great calorie burn. When targeting any area for endurance, I highly suggest interval or stage training. On the versa climber, begin at a light level (65% of max heart rate) for five minutes, followed by increasing the speed and/ or incline to a higher level (80% of max heart rate) for 2-3 minutes, finishing at a peak level (85-90% of max heart rate) for one minute then reducing the speed/ resistance back to the starting level. Repeat this circuit for 15-20 minutes. Introducing higher levels of intensity, followed by intermediate and lower levels has been shown to improve endurance capacity, as well as increase fat loss. As you reach advanced levels of training on the versa climber, I also suggest letting go with the hands here and there. This will really spice things up by adding a huge balance component, as well as really challenging the nervous system.
1 AnswerAccording to the Surgeon General and the American College of Sports Medicine (ACSM), 30 minutes of moderate intensity activity should be performed almost every day when health and wellness are the primary goal. However, when adaptations such as improved endurance, lung capacity, as well as lactate threshold are a concern for elite level sports, I suggest combining higher intensity interval days, with lower ones. Interval training on the versa climber is a phenomenal way to teach the entire body to use higher percentages of fat, at higher intensities in order to allow you to perform longer and harder during your particular endurance sport. Start at a light level (65% of max heart rate) for five minutes, followed by increasing the speed and/ or incline to a higher level (80% of max heart rate) for 2-3 minutes, finishing at a peak level (85-90% of max heart rate) for one minute then reducing the speed/ resistance back to the starting level. Repeat this circuit for 15-20 minutes. Introducing higher levels of intensity, followed by intermediate and lower levels has been shown to improve endurance capacity, as well as increase fat loss.
1 AnswerIt all depends on the intensity. If you exercise on the bike at around 70% of max, and 75-80% on the versa climber, you may get “more bang for your buck” using the versa climber. This multifaceted machine also integrates more muscles as it involves upper and lower body movement, which translates to more calories burned during the exercise per given time. The “cross-crawl” rotary motion is great for the muscles of the back, glutes and legs. That being said, I also suggest rotating your cardiovascular exercises in order to prevent boredom which may slow down your progress. Try doing the cycle on day one, the treadmill on day two, followed by the versa climber on day three. It’s also important to keep in mind that your fitness program should be both fun as well as attainable leading you down your road to improved wellness and success.
1 AnswerMike Luque , Fitness, answered
While looking brute and primitive (neither of which is meant as in insult) kettlebells are not the exclusive domain of massive grunting World's Strongest Man competitors. All other physical factors considered (injuries or other pathological constraints) they are great for everyone, of any body size & type and any age.
One of the greatest benefits of a kettlebell workout is the total body conditioning kettlebell exercises give. Unlike gym machines, cable machines, barbells or dumbbells, there are almost no kettlebell exercises that are isolation movements. Take the most basic kettlebell exercise, the two handed swing. The primary force of the movement comes from the hips, as would happen in a jump. However, you're also holding a heavy bell, which adds in your back, arm and shoulder muscles. Also, since the lower body and upper body have to coordinate their activity in order to do a proper swing, the core is intrinsically involved. Every limb is involved and the torso is powerfully and actively engaged. The kettlebell swing really is a near perfect exercise.
The functional transferability of kettlebell exercises is another great benefit. In the real world, you will rarely be attempting to move or lift an object that is centered perfectly in line with your forearm the way a dumbbell or barbell generally is when lifting weights. What is much more likely is the object you're trying to move is away from your center of gravity and your attempt to move it will shift your center of gravity. Think about picking up a child. Not only can you not keep the weight of the kid directly in line with the bones of your arm, but kids wiggle around and continuously affect your center of gravity. The form of a kettlebell, a heavy weight with a displaced handle, puts the center of gravity of the bell away from your center of gravity. Even with a kettlebell directly overhead, the handle may be in line with your structure (arms/spine) but the majority of the mass is off center. When doing a swing, the mass of the bell is moving in a circular movement around your center of gravity and never in line with it. This requires your body to find stability with a changing center of gravity (your center + the kettlebell).
Safe lifting and swinging is of utmost importance. A kettlebell swing does not involve a squatting motion. I can't emphasize this enough. The root exercise of a kettlebell swing is a deadlift, not a squat. If you're unsure of form, please seek a certified professional.
1 AnswerMike Luque , Fitness, answered
These kinds of questions crack me up.
Do you clean your house before the maid comes?
The answer should be "No I don't."
You don't start an exercise program because you're already in shape. You start an exercise program to get in shape. Using kettlebells is no exception. While the look of a kettlebell, the motions you might see someone perform with one, and the rather large weights they can come in can all be intimidating, kettlebells, like almost all other forms of fitness exercise, are very scalable.
The key to starting a kettlebell program is your trainer knowing your current physical condition and limitations, and then tailoring your workouts taking your current state into account. For example, if you're deconditioned (i.e. not fit), your trainer won't start you with overhead swing snatches and gladiator presses. (I can already hear you saying "Oooh! What are those?") Your trainer will start you out with the basics: core strengthening (planks are an excellent start, as are 1 arm farmer walks), total body strengthening (deadlifts, which are a lead in to kettlebell swings), basic overhead presses and basic 2 arm swings. While these exercises are all "basic" and "foundational" you WILL feel it, you WILL be sore and you WILL love it!
An important point as you start: muscular soreness the next day is fine but if you so sore you can hardly move the next day, your trainer over did it. Joint pain and low back pain is never OK. Tell your trainer if you have extreme muscular soreness, muscular soreness that doesn't go away after 2 or 3 days, any joint pain and any low back pain. They will modify your next workout to make sure you're workout out at the correct level.
And if they tell you "Pain is weakness leaving your body," thank them for their time, walk away and find a trainer who knows what they're doing.
1 AnswerMemorial Hospital Jacksonville answered
4 AnswersJay Morgan, NASM Elite Trainer , Fitness, answeredKettlebells are incorporated into an exercise program to enhance or progress a specific movement drill. Kettlebells (iron weights with a handle) are a tool, and like other tools it is important that the individual understands why they are implementing the tool. Kettlebells produce more mass and momentum due to the nature of the swinging motion they produce. The increase in mass and momentum can be a good or bad progression. For example, if an individual is performing a snatch like movement (knee to overhead swing) without adequate mobility and stability of the shoulder complex they can create compensations and potential injury to the region. If an efficient amount of mobility and stability is present then the kettlebell can enhance the effectiveness of the move and also create greater stimuli for the individual versus a dumbbell.
3 AnswersGarrett Shepherd , NASM Elite Trainer , Fitness, answered
You can easily incorporate Kettlebells into your Power Training. Swings, Cleans and Snatches are all Power exercises. An example would be to do a Heavy Set of Bench Press for 6-8 reps immediately followed by a set of Kettlebell swings in the 12-20 reps range. The swings will task the entire body. In addition to Power there is an Extreme Cardiovascular effect! Kettlebells require a lot of technique and practice. Once mastered, they can become a very beneficial part of you workout!