The Importance of Working Out
Two main factors that together result in a successful weight loss are a healthy diet and regular workouts. Although you can slim down by solely dieting, increased physical activity contributes to the number of burned calories and helps you strengthen and tone your body. This can make you overall healthier and happier. And this goes for any type of exercise, including 100 kettlebell swings a day of weight loss training.
Read on to find out all the benefits of this workout to decide whether you should try it:
How to Perform a Kettlebell Swing Correctly?
Before getting down to 100 kettlebell swings a day weight loss training you need to master its main exercise. It is extremely important to do this exercise with proper form, otherwise, you may injure your back.
So, without further ado, here is how to perform a kettlebell swing properly:
- Stand straight with your feet shoulder-width apart and your knees slightly bent. Hold the kettlebell with both hands.
- While keeping your back straight, slightly bend at hips, drawing the kettlebell back between your legs.
- Now push your hips forward and straighten your legs, swinging the kettlebell up in front of you to the level of your chest. Make sure to push with your legs and hips and not your shoulders.
- After that return to the initial position, by pulling the kettlebell back down between your legs and bending at hips. Repeat the exercise.
If you are a beginner, seek professional supervision to make sure that you perform the exercise correctly. Your safety should always be your number one priority. If you have any injuries, make sure to consult your doctor before trying any new workout plans.
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Kettlebell Workout Benefits
Like any other type of workout, 100 kettlebell swings a day weight loss training has a lot of benefits to offer. If you master the proper form of the kettlebell swing and include this exercise into your workout routine, you will be able to experience the following positive effects:
- Weight loss
It is general knowledge that working out burns calories and helps you lose weight. If you want to slim down and are determined to do it with the help of a healthy diet and 100 kettlebell swings a day, then first you need to find out how many calories such an intense workout can burn. There are a lot of factors that affect the number of calories you burn performing 100 kettlebell swings, such as your age, initial weight, sex, body composition, the weight that you use, the intensity of your workout, and others.
A 2010 study, which involved 10 men and women aged 29-46 years who performed 20-minute-long kettlebell workouts showed that on average they burned 20 calories per minute, which is 400 calories in general.
Another factor that makes a kettlebell workout so effective at helping you shed pounds is its ability to promote positive hormonal responses. A 2014 study that was performed to verify such an effect, showed significant increases in growth hormone and testosterone levels. But what about those hormones is so beneficial for weight loss? The thing is that testosterone promotes muscle mass growth, and enhances fat loss. Although oftentimes considered a male hormone, testosterone is produced by the bodies of both men and women.
Besides that, increased muscle mass improves your metabolism, which means that you burn more calories at rest.
- Better physical performance
Kettlebell swings are not only effective at helping you melt fat, and building muscle strength, but also at improving your overall physical performance. As research shows, this exercise can successfully improve your aerobic capacity, along with your dynamic balance and core strength.
- Improved strength
It is only natural that kettlebell swings effectively build your muscle strength. Since kettlebell swing is a combination of weight training and aerobic exercise, its regular performance helps your increase muscle mass and strengthens your body. A 2012 study shows that like a jump squat, kettlebell workouts can increase the maximum and explosive strength of your lower body.
- Back pain prevention and reduction
Besides strengthening and toning your muscles, regular performance of kettlebell swings can reduce the risk and help you fight back pain. A 2011 research shows that this exercise reduces pain in the lower back, neck, and shoulders. Due to its strengthening effects, a kettlebell workout can protect your lower back. This can be very helpful for those whose job involves a lot of physical labor with the stress on the lower back.
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- Is it okay to do kettlebells every day?
The kettlebell swing is a muscle-building exercise. According to the physical activity guidelines, this type of training should be performed a maximum of five days per week, with 2 days of rest that will allow your muscles to recover. So, it is not recommended to do kettlebells every day.
Working out is great and can offer you a lot of benefits, but it is important to perform all the exercises properly and allow your body to rest and recover. Although 100 kettlebell swings a day in weight loss training can provide you with numerous benefits, including weight loss, increased strength and muscle mass, improved physical performance, and others, it is not recommended to perform this exercise every day. If your main goal is weight loss, it is recommended that you follow a healthy diet that creates a caloric deficit and maintain a regular workout routine. But before making any significant changes in your lifestyle, please consult with your doctor.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!