Kettlebells can help you gain muscle and cardio fitness at the same time. Here's what to know, according to a world-record athlete.
Kettlebell exercises offer efficient full-body workouts, building strength, endurance, and speed.
The unique design of kettlebells enhances both cardiovascular fitness and muscle strength.
Kettlebell training can make workouts enjoyable and offer longevity benefits like better stability.
If you're not using kettlebells in your workouts, you might miss out on major gains.
Kettlebell exercises like swings, cleans, and presses can make for an efficient workout routine, according to personal trainer Jennifer Hintenberger, an elite vegan athlete with multiple world records in kettlebell sport.
The dynamic movement of kettlebells allows you to train multiple aspects of fitness without spending a long time in the gym.
"It's heavy weight, so we're building strength, but we're also building endurance and speed," Hintenberger told Business Insider.
She said the benefits of kettlebell training can help you get stronger and healthier, and have fun working out too.
Kettlebells can help you train strength and cardio at the same time
Instead of having to choose what to focus on in a workout, kettlebells can help you develop multiple athletic skills at once.
"You're getting cardiovascular work, you're building stamina and strength simultaneously," Hintenberger said.
Kettlebells are unique because of how the weight is distributed below the handle, making them ideal for explosive movements, trainers previously told Business Insider.
The big advantage of using a kettlebell compared to other weights like a barbell or dumbbells is that controlling the momentum raises your heart rate while challenging your muscles.
Kettlebell training can boost stability, a key factor in living longer
Hintenberger, 43, has been training with kettlebells for more than a decade. She also taught her mother, who started working out at age 58 and had set her own age group records with kettlebells by age 63.
Unlike powerlifting or Olympic lifting, kettlebell sport doesn't involve lifting the heaviest weight possible. It's scored based on how many repetitions of a certain exercise you can complete at a set weight during a specific time period.
"There's less risk because it's not a one-rep max," Hintenberger said.
Working with kettlebells can help you improve fitness metrics linked to longevity.
Research has linked strength training to a longer life since it helps maintain muscle mass, prevent chronic disease, and prevent frailty that can lead to injury, according to research.
Cardio exercise is also great for keeping your heart healthy, another key to longevity.
Finally, kettlebell exercise also helps to build a strong core. That's key for better balance and stability, two essential components of a longevity workout.
To learn kettlebell exercise, start by mastering the kettlebell swing
The caveat of kettlebell training is that proper technique is necessary to see results and avoid injury, so it's important to find a good trainer to help you start working out with kettlebells.
Beginners should start with the kettlebell swing, a full-body exercise that teaches the basics of how to use the weight, Hintenberger said.
"The kettlebell swing is a great foundation for other movements. You want to be learning from somebody qualified," she said.
Adding kettlebells to a workout can help keep you motivated
Beyond all the physical benefits of kettlebell training, it can offer the huge psychological advantage of keeping you engaged.
"They're more fun because you can use them in different ways. There's a lot of versatility that's very exciting," Hintenberger said. "My clients enjoy the workouts because they never know what's coming."
It's not necessary to overcomplicate your workouts to see results, but the best workout is one you like enough to do consistently.
"You don't need 100 movements to be fit, but people do really enjoy different types of exercise," she said.
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