I’ve been committed to exercising since my senior year of high school. I’ve only ever taken weeks at a time off from running when I’ve either been recovering from a marathon or away on vacation. Running five days a week and resting two comes naturally to me. But do you know what does not? Strength training.
It’s easy to make excuses. “I just ran six miles; isn’t that enough activity for one day?” “I have to get to work; I don’t have time to do anything else.” “I just got home and I’m too tired to exercise again.” When I do decide to pull my five-pound dumbbells out from the doors they’re propping, my problem is that I usually don’t know what to do with them and throw in the towel too quickly once my arms start getting tired and I start getting bored.
Exercising with free weights like kettlebells has been shown to be of great benefit to women looking to strengthen muscles in specific areas. What are exactly are they? Made of cast iron and shaped like cannonballs with a single handle over the top (closely resembling a tea kettle), kettlebell weights are touted by experts as one of the most efficient strength-building tools one can use to improve overall muscle tone and boost athletic performance.
The versatile benefits of kettlebells appeal to women of all ages and fitness levels. For one thing, the provide full-body conditioning, which means you’ll spend less time at the gym, as you’ll be burning more calories while utilizing multiple muscle groups and energy levels at once. You’ll also build an increased resistance to injury while building strength without the increase of muscle mass.
Examples of kettlebell workouts include high repetition compound movement exercises, such as the kettlebell swing, reverse lunge or shoulder press, in a circuit with little to no rest between sets. The kettlebell swing is one of the best workouts to do when you’re pressed for time: perform 200 repetitions of swinging the weights as quickly as possible. This 10-minute session might not sound like much, but it will increase your heart rate while working nearly every muscle in the body.
Many adult women share the common goal of minimizing overall body fat and inches. High-intensity kettlebell workouts will help you do this by mixing it up with versatile exercises to keep you motivated. Consistently working out with kettlebells will help decrease overall body fat percentage, leaving you lean and toned.