It is an accepted norm that the prescribed dose of exercise for the average (more the sedentary) population is 30 minutes of physical activity roughly four times a week. But what exactly does that mean?
In accordance with the FITT principle (Frequency, Intensity, Time and Type), this ambiguous notion is elucidated. In other words, we have here a means to creating or performing a work-out which carries with it the essential ingredients for effective physical activity. Thus the question arises: Is 30 minutes of physical activity enough to reap the health benefits let’s say to fight obesity?
The answer: It depends totally on the intensity at which you work! Recent research has indicated that interval training, broken up into 10minutes over three rounds is a superior way of training compared to 30 minutes at a select speed. With interval training, the heart rate of the individual goes from resting to high and then slowed down. This process of high-low intensity ensures, in simple terms, the individual is pushed beyond their comfort zone and so working at a greater intensity, therefore burning more calories.
Suffice to say then, it is worthwhile to train for 30minutes providing you train at least some of the time (Frequency) at the intensity interval training provides for instance. However beneficial interval training is, it still lacks the component many of us need to sustain good bone density and muscle mass, namely strength training. At this juncture some of you are perhaps asking yourselves ‘where on earth do I have the time to do strength training as well as a cardio session’.
Enter the solution; enter the versatility of the kettlebell!
Before we get too carried away with this marvelous fitness tool, let us first survey what the key components of a well rounded fitness regime are:
- Some form of cardio conditioning such as interval training
- Strength based conditioning derived from resistance training
- Maintaining a good range of motion through the joints (commonly derived from various forms of stretching)
Although other strands could well be added, let’s for all intents and purposes stick with the vital triune of cardio, strength and flexibility. Now we may harp on about the kettlebell for its superior way of training in integrating these key components of fitness.
The efficacy of the kettlebell lies in its versatility, adaptability and compatibility in producing a time efficient work out which rolls cardio, strength and flexibility into one. We say versatile because the range of exercises is beyond belief. In the Sydney Kettlebells workshops for instance, we teach 17 key exercises which paves the way for diversifying and further expanding the range of exercises that flows from these 17 exercises. We say adaptable because individuals from all sorts of fitness backgrounds, whether athlete or otherwise, can truly benefit. We say compatible because kettlebells do not replace but compliment other forms of training in a way it must be said, that no other fitness tool does.
So we come to the most exciting moment in this article which is to safely say that kettlebell training provides for a wholesome work-out in 30 minutes or less. Those of you who are ‘time poor’ can celebrate and embrace the kettlebell as a way of training that is complimentary to your health and revolutionary to your fitness needs.
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