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Workouts Burn Fat and Tone Muscle by Taylor Geiger


Body Sculpt with Kettlebells


Kettlebell training promotes fat loss, toning of major muscle groups and greater functional strength, while requiring less time than its dumbbell counterpart.


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combining strength and cardio benefits,” explains Shelly Bumpus, an Athletics and Fitness Association of America-cer- tified personal trainer and owner of the Studio Women’s Fitness Center, in Scott, Louisiana. Bumpus often uses kettlebells in strength and conditioning exercise classes to afford a balanced full-body workout that’s fun and engaging. “Consistent kettlebell training imitates and strengthens movements we use to function in daily life,” ex- plains Athena Concannon, an American College of Sports Medicine-certified personal trainer and healthy lifestyle blogger at AchieveWithAthena.com, in Boston. For example, actions like lifting grocery bags and standing up from a sitting position become easier. She notes that the growing popularity


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ettlebells can replace almost all other exercise equipment in providing an all-in-one workout,


of different kinds of functional train- ing in the past decade has bolstered recognition of kettlebell benefits as people seek ways to move away from assisted weight machines toward natural body movements. Kettlebells now show up in circuit


training, CrossFit and both functional fit- ness and step classes. People see results because, “It takes multiple small and large muscle groups to redirect move- ment while maintaining control with a kettlebell, requiring more muscle recruit- ment than with a traditional dumbbell; it’s because its shape provides unbal- anced weight resistance that strength- ens a multitude of different muscles,” explains Julie Joffrion, owner of All- Inclusive Health, in New Orleans. A kettlebell’s configuration requires


exercisers to pay close attention to maintaining a neutral spinal posture and avoid locking knees and wrists to avoid


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pain or injury. By starting with a smaller weight and focusing on form first, ex- ercisers build a foundation that allows them to more fully enjoy the benefits. Momentum training with kettle- bells also compares favorably to traditional dumbbells or weighted bars. “The distinctive shape and weight distri- bution allows for a variety of exercises and grip positions that are not as com- fortable and effective or even possible with a dumbbell,” says Joffrion. Although kettlebells have been popular with Russian athletes since the 1700s, they are a relatively new addi- tion to U.S. fitness clubs. “I first learned about kettlebell fitness in 2005 when some gyms were purchasing them. However, because trainers didn’t yet know how to use or instruct on proper movement of the bells, they sat dormant for awhile. I started using them and fell in love. After a few months, I knew this would be something I’d stick with for a long time,” recalls Lorna Kleidman, an accomplished kettlebell champion who has earned gold awards in 17 national and international competitions. Now the founder of KettleX, a busi-


ness focused on making kettlebell fitness available to everyone through DVDs, private sessions, online coaching and seminars, Kleidman says, “The beauty is that the bells keep you strong and look- ing great, no matter what your age or fit- ness experience. I’ve rarely met a person that didn’t get hooked after working out with the appropriate bells, be it a child or an 80-year-young client. “They are excellent for power, car-


diovascular enhancement, endurance and physical symmetry, which is im- portant for the health of the tissues and joints. At the same time, they create a healthful-looking physique, including toned arms, flat abs and a round, lifted butt,” she adds. Participants completing 20 minutes of a high-intensity kettlebell workout burned an average of 20 calories per minute in a study sponsored by the American Council of Exercise. The re- searchers compared this level to running a six-minute mile and credited the more intensive calorie burn as a result of chal- lenging the total body, which quickly raises the heart rate when performed with speed. The study concluded that


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