TECHNICAL ARTICLE

Or To Be Fit For Purpose?

Is It Better To Be Fit

W

ith fitness trends emerging constantly, we can be easily distracted from the bigger picture of our training efforts. A question we have asked ourselves recently is whether it is

better to be fit or to be fit for purpose? Is it better to focus on our very specific athletic goals or to have a holistic training approach which equips us for everyday’s challenges? That’s why we have decided to look at two trending training methods in particular: kettlebells versus ViPR.

Both of these methods offer the user a three dimensional training approach. Firstly the handle that a kettlebell provides means its centre of mass shifts and allows a natural and ballistic movement which enables the user to perform swinging movements such as the windmill. Therefore the whole body is engaged at once. ViPR provides this too: combining strength and movement in one tool which can be twisted, dropped and thrown throughout the session. Although both tools allow a three dimensional training approach their outcome vary significantly.

The positives of kettlebells, according to the American Council on Exercise (ACE) [1], include the improvement of grip strength, cardiac output, and flexibility as well as the fact that sessions require less time to complete, because the maximal heart rate is achieved more

ANSWER THE FOLLOWING QUESTIONS

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Q1 Q2

Q3 18

According to a study by ACE how much can kettlebells increase your core strength by? a) 60% b) 70% c) 50%

What is ViPR ideal for? a) Those returning from previous injuries b) A short and targeted training session c) Using in small spaces

Which one the following is perceived to be a limitation of kettlebells compared to ViPR? a) Limited weight increments over 8kg b) Can only be used in large spaces c) Poor grip

quickly. The latest study [2], completed by ACE, adds that kettlebell training increases your core strength by 70% and at the same time offers an aerobic capacity benefits. The downsides of using kettlebells are the limited movements and the risk of injury if you haven’t got the perfect technique as Raymond Brennan [3], points out in Physical Training: Fitness for Combatives. Other cons include the limited weight increments over 8kg and the limited use for people with injuries.

ViPR on the other hand is ideal for reconditioning persons who are returning from previous injuries [4]. In comparison ViPR does not face limitations in movements like we mentioned for kettlebells, as it can be moved in many different ways and can even be used in a group exercise together with a partner. Staged weight increments are possible with ViPR, however a downside with using this rather big tool is that you require a lot of space to use it effectively. In direct comparison to kettlebells, ViPR cannot provide a training session as short and targeted.

Summarising the benefits and downsides of both training tools Greg Small, REPs Registers Operations Manager, states: “Kettlebells will definitely improve your cardiovascular strength, your flexibility and grip strength, however there is a limitation on types of exercises. The ViPR on the other hand will allow you to let your imagination go wild with exercises to develop, improve and correct any muscular imbalances on a more specific scale.”

This direct comparison shows that neither is better than the other; it all depends on the individual fitness goal. It does however show that both training methods have limitations and could learn from each other. This leads to following question: How can we create a special programme to achieve a method which could benefit from the use of both training tool’s advantages?

References 1 Schnettler, C. (MS), Porcari, J.P. (Ph.D.), Foster, C. (Ph.D.), Mark Anderns (2010) American Council on Exercise Kettlebells: Twice the Results in Half the Time? [online] http://spxj.nl/13eS6aH 2 Beltz, N. (M.S.), Erbes, D. (M.S.), Porcari, J.P. (Ph.D.), Martinez, R. (Ph.D.), Doberstein, S. (M.S.), Foster, C. (Ph.D.) (2013) American Council on Exercise Kettlebells Kick Butt [online] http://spxj.nl/14EhqFo 3 Brennan, Raymond (2003) ‘Physical Training: Fitness for Combatives’

[online] http://spxj.nl/16ay5m4 4 Dalcourt, Michol (2010) Network Whole Body Integration with ViPR: Autumn issue [online] http://spxj.nl/18pMYyQ

The REPs Journal 2013;28(September):16-18