Have you ever heard of the Russian kettlebell or weight? These iron balls with a handle, there are various weights and are an incredible tool for fitness. In recent years, have become very popular in gyms, but also in the privacy of home. Exercise regularly practiced these two systems makes them more effective when giving oxygen to the muscles. It also helps to increase the thickness of the walls of the heart muscle, causing it to pump more blood with each beat, so the currently active muscles receive more oxygen at a higher speed, delaying the onset of fatigue . Good cardiorespiratory function allows better performance in physical activity undertaken, but may also sleep better and reduce the risk of developing heart problems, diabetes or lung cancer. Ten young adults with an average of 20 years completed a graded exercise test (also known as "progressive test") consisting of exercises of increasing intensity. Subjects performed swing or rocking a two hands "com um Russian kettlebell with a weight of 16 kg for 12 minutes. Both during the graded exercise test and during exercise with the kettlebell, was collected and analyzed the air exhaled by the volunteers to determine the maximum volume of oxygen (VO2max) [* 1]. Also continuously recorded heart rate. Subjects could rest between swings, ie did not have to make the swings followed for 12 minutes. What I asked was that would make the best of swings that could for the duration of the test. In total, between 198 and 333 executed swings, ie an average of 265. During the 12 minutes of exercise with a Russian weighs 16 kg, the subjects consumed 65% of its maximum volume of oxygen (which had been measured before exercise). Par give you an idea, the average consumption of oxygen during a tennis match is between 50% and 60% of VO2max. Given these findings, scientists came to the following conclusion. This is good news for people who do not have much time to go to the gym to run on the tape or pedaling on the bike. It is possible to improve fitness at home with a simple and practical tool for fitness. But also those who go to the gym can work even more fitness exercise weight with Russia. In addition, kettleballs are a healthy alternative to tape because it does not put pressure on the joints of the lower body. As a train of high demand, like any other of these features, the rules to prevent muscle injuries should also be applied to weight training in Russia. This means that should warm the upper limbs before you start and, as with the dumbbells in bodybuilding, you should practice with a kettlebell in an appropriate weight to its structure, to progressively increase gradually. [* 1] - VO2max represents the maximum value of oxygen the body is able to take advantage of the air inside the lungs to take it to the muscle tissue through the cardiovascular system and thus use it to produce energy within a unit of time. [* 2] - Farrar, R. & Mayhew, J. & And Koch, A., Oxygen cost of kettlebell swings, The Journal of Strength and Conditioning Research Vol 24 - Issue 4, pp. 1034-1036, April 2010 (LINK). "How I can have a distinct body without going to the gym?" Everything about sports, health, nutrition and more. More to lose weight, gain health.
Since Kettlebell training allows you to develop the cardiovascular system and strength simultaneously, thanks to the explosive movements that characterize it, all those people who think you are missing hours a day, can get a full body workout in as 15 minutes. It combines the work of the upper and lower body, always involving the abdominal muscles and stabilizers (known as "core muscles") These are very important to ensure correct posture, and reach gradually to eliminate those annoying aches the lower back. Many chiropractors and physical therapists have clients with chronic pain due to muscle weakness in the affected areas: lack of strength in stabilizing muscles and lower back. Dr. Wendy Schauer (active chiropractic Abundant Fitness Center, the U.S. and Kettlebell training instructor) she suffered chronic back pain for years. It was dealing with sessions of chiropractic, acupuncture and massage. But their pain did not disappear completely until a month after starting to train with kettlebells. "I feel stronger than ever. My back is no longer a problem. " Many women may get fired at the word heavy, as many negative ideas they go through your mind: bodybuilding, big muscles, Arnold Schwarzenegger. Quiet! A woman does not lose her femininity by train with kettlebells (or any other type of free weight) Do not get unnecessary bulk. Tone muscles, gain strength and endurance and get better many of the conditions that you become weaker with age, to strengthen the bone structure. In addition, training with kettlebells can help you activate your metabolism and burn more calories. For example, if we perform low intensity exercise such as walking for 30 minutes, your muscles burn about 120 calories. When you do a session of strength training for 30 minutes, and Kettlebell training, your muscles burn about 210 calories and, after training, are "active" calorie burning for up to 24 hours. Many sports and activities are concentrated in a single building, the resistance, is the flexibility ... But to maintain a healthy and balanced body need to exercise your cardiovascular system, strengthen our muscles and improve our range of motion. - Not many sports we provide a comprehensive training with functional movements that we make steady progress and help us learn to move correctly, develop strength and conditioning. Three weekly sessions of 30 minutes will keep your metabolism running smoothly. Also, help you reach your ideal weight and energy levels desired.

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