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LEE907's Photo LEE907 Posts: 13,573
6/13/10 2:26 P

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Kettlebell workout : 20 min


Everyday is a new day, just think positive and take one day at a time.
LEE

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JANEKB Posts: 917
6/9/10 6:17 P

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Looks like you took Max HR off the charts/standard calculations like I did. Because if you got your HR to 180, that should be your max HR (e.g. like a personal best with lifting weights, it is the max your HR goes to).

The charts say that I am about 175, but since it is much easier on my body to go higher, I am betting my Max HR is really higher than that.

VO2Max, there is calculations of how to obtain this, but it is not simple/easy to determine (e.g. run X miles and measure & & Z and then do this calculation). There are charts that give this also, but they are not very accurate (again nothing that reflects what your VO2 Max really is, your level of athleticism, whether you are in shape, etc.)

Since sitting HR & Max HR and VO2 Max all are used to calculate calories burned, I was just looking for a quick, cheap, easy way to figure this out rather than just taking information off charts and then playing with them to try and calibrate my HR Monitor to match something known (like a good treadmill that takes many parameters to figure out calories).






Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
WHOBERRY's Photo WHOBERRY Posts: 23
6/9/10 4:06 P

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well that was pretty intersting and technical here is the vo2 max 101 version:which is much easier...to understand not to actually do LOL.

Max VO2 Snatch
16 kg ( or 12 or 8 one lighter than whatever you are using for snatches now)
15 sec on, 15 sec off
40 sets, 7 reps per set
280 snatches
10080 pounds (you will have to adjust this).
20 minutes exactly.

One heck of a workout in just 20 minutes!!!!

I have a weight problem...i am addicted to Kettlebells- Leslie Barron RKC


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WHOBERRY's Photo WHOBERRY Posts: 23
6/9/10 3:29 P

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Well, I am 46 and until Kettlebells I was extremely sedentary for several years following a car accident that left me in a lot of pain. That pain went away completely in short order after training with KBS.
MY MHR is 174 and RHR is 57-60 I know doing the MAX vo2 workouts I went over 180 and lived to tell about it.
This why/how explanation of the VO2 MAx KB training is from Mark Reifkind's blog:
http://rifsblog.blogspot.com/2007/07/ori
ginal-kenneth-jay-post-on-dragondoor.html
when you stop the workout , you must keep moving (walking)until your heart rate returns to almost normal. when I did this at the RKC I equated it with childbirth in terms of focus, pain/ discomfort, endorphin rush/intensity/reward. I felt like a different person afterwards.
Once you've read Mark's blog, check out his wife Tracy's blog. she lost 120lbs with KBS and is an RKC She truly inspired me and she does a crazy number of swings and snatches every week.she regularly posts her Max vo2 based workouts on her blog.
I f you would like to challenge it we could share the experience here. I would be up for it on the weekend.


I have a weight problem...i am addicted to Kettlebells- Leslie Barron RKC


 current weight: 172.4 
 
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JANEKB Posts: 917
6/9/10 1:49 P

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Hi, I have some questions about your workout.

I use the Max HR from charts/calculators that basically go by age (sometimes add activity or sex).
But they are very general and do not really show your ability (unless you are an elite athlete), amount you exercise, etc.

Do you have a way to get a better Max HR. I know since KBing regularly, my sitting HR dropped from 65 to 60. I used to feel my heart beating hard at 145 HR, now most days at 160 HR I don't feel it at all and feel I could go forever (until towards the end of what I am doing when fatigue sets in).
Does Max HR adjust as we get more in shape?

Do you have an easy way to figure out VO2 Max & Max HR using KBs (vs going into a Dr or specialized center that does this). I am older and overweight so don't want to push thing to the dangerous place, just in case (though I have no health problems other than being overweight), but I don't want to take things easier than I could.

Also, search this forum for HIIT and you will see some interesting studies on the work/rest and how that burns more fat (scientific studies, done pretty well but on a smaller group of people).
Jane

Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
WHOBERRY's Photo WHOBERRY Posts: 23
6/8/10 4:47 P

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It is so important to listen to your body!
I am swinging 20kg (44lbs) when I go 40/20 I am at 85% plus of MHR during the 40 seconds of work and drop down to the fat burning zone during the 20seconds of rest(active recovery/ keep moving) by taking the rests more frequently, the logic is I am burning more fat ( interval training)....hmmm I don't know who figures all of this stuff out. When I swing lighter 12 or 16kg for longer work cycles 4-5 minutes going from swings, to single arm swings, swing transfers and then begin again. I snatch 16kg (36lbs) and 110 reps 4:39 is about my limit.
we all have to figure out what is best for us and how we can reach our goals whether they are strength or weightloss or endurance.

I have a weight problem...i am addicted to Kettlebells- Leslie Barron RKC


 current weight: 172.4 
 
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IHATEBIGBUTTS Posts: 14
6/8/10 4:06 P

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30 on 30 off (or 1 minute on 1 minute off is a good way to go. I prefer to listen to my body and rest when I need to.

I do this:
Swing until I need to rest, grab water and walk in place (i.e don't stop moving!) swing again until I am tired, rest again. Continue for 5 minutes. Count my swings and record. I am probably ready to go to 10 minutes, but I do push presses instead of more swings.

If this works for anyone, great, but do take with a grain of salt, I am still learning!

Edited by: IHATEBIGBUTTS at: 6/9/2010 (09:20)
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WHOBERRY's Photo WHOBERRY Posts: 23
5/29/10 4:03 P

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an effective workout would be 30 seconds of swings or snatches followed by 30 seconds of active recovery (jogging on the spot, shaking out arms etc) begin with 20 minutes and increase the time. Once you can do 30 minutes, increase the weight or change it up to 40 seconds of work and 20 seconds of recovery . Use a timer like "Gym boss" for your workouts.
whoberry RKC

I have a weight problem...i am addicted to Kettlebells- Leslie Barron RKC


 current weight: 172.4 
 
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GEERACE's Photo GEERACE SparkPoints: (44,182)
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5/27/10 12:54 P

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It was a good read, thanks for sharing

Edited by: GEERACE at: 5/30/2010 (00:42)
"Be the example, you never know who''s reading you instead of the Bible"

"The C in Christ is bigger than the c in cancer"

"You're dating for a mate, not to mate"

Leader for various teams


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IHATEBIGBUTTS Posts: 14
5/26/10 11:10 A

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ACE doesn't get Kettlebells! I read the pdf of the article in their Jan/Feb 2010 magazine and they show that Kettlebell snatches burn 20 calories a minute! They show that the snatch is a full body exercise and has both aerobic and anerobic benefit. What do they recommend for Kettlebell exercises? A traditional circuit including push-ups, rows, lunges, deadlifts, shoulder presses and "halos". You are not going to get anywhere near the benefit their study showed with that routine!!! At least they included single arm swings and Turkish half get-ups. www.acefitness.org/getfit/studies/ke
tt
lebells012010.pdf


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ON-FIRE's Photo ON-FIRE Posts: 5
5/14/10 4:35 P

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Interesting study. Thanks for posting. I just started two weeks ago with an 8kg KB, and I cannot swing for more than 3 minutes without needing a rest.

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JANEKB Posts: 917
4/20/10 1:55 P

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Pretty good. My best days are about 800 calories in an hour (includes warm up & cool down, so really about 45 min of working out).
I consistently hit 600 calories.
Doing bootcamp really upped my intensity and helped burn calories with home workouts also (hit same burn on good days, but need some lighter days as I workout 7 days a week).
Jane

Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
GEERACE's Photo GEERACE SparkPoints: (44,182)
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4/20/10 1:03 A

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That's fine, but I can't do swings into a snatch for 20min straight. But it's nice to know you get more bang for you buck with KB. The proof is in the pudding

"Be the example, you never know who''s reading you instead of the Bible"

"The C in Christ is bigger than the c in cancer"

"You're dating for a mate, not to mate"

Leader for various teams


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LORRAINEG57's Photo LORRAINEG57 Posts: 709
4/19/10 11:20 P

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Well, heck, if that's true, there shouldn't be anything left of me....(which there obviously is).... emoticon

Swing Like You Mean It- RKC Style

Currently swinging either a single 55 lb. or two 25 lb'ers.
MSBOOTCAMP's Photo MSBOOTCAMP SparkPoints: (58,499)
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4/19/10 10:41 P

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"New study by the American Council on Exercise and the University of Wisconsin, La Crosse Exercise and Health Program."

blog.silive.com/health/2010/02/kettl
eb
ells_burn_400_calories.html


MsBootcamp

"The most effective fitness workout is the one you do!"

"In 10 sessions you'll feel the difference, in 20 sessions you'll see the difference, and in 30 sessions you'll have a different body"- Joseph Pilates, on his training method

30 to 90 mins of cardio and strength/resistance, 5 days/wk

Nutrition + Sleep + Stress Mgmt = Fitness! (via Fitness on the Run, Alexandria, VA USA)

Stick w/ your programme- It's SUMMER!!!


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