Kettlebell Training

I have a confession to make. I suffer from what I call Exercise Attention Deficit Disorder (EADD). In an effort to stay motivated and moving, I always try new activities and workout tools. One tool that I've recently implemented in both my clients' and my own workouts is a kettlebell.

My standard four to six week attention span before I grow bored of a sport or game has made me the "Jill of all trades, master of none" queen of the sporting world. Now this isn't quite as bad as Exercise Avoidance Syndrome (EAS)—a condition that afflicts my loving husband—but it does present some challenges.

If you suffer from either one of these problems, kettlebells might also provide you with a way to change up your exercise routine and avoid boredom.

The history
Kettlebells are not new. They originated in Russia in the 1700s and are still used by the Russian and American militaries. Made popular by the Russian strength and flexibility coach Pavel Tsatsouline, kettlebells are starting to pop up in gyms and personal training studios. You can even see them being tossed around on the popular television show The Biggest Loser.

A traditional kettlebell is a black cast-iron weight that looks like a cannonball with a handle. But, if that is too hardcore looking for you, you can also buy coloured, neoprene-covered bells—even pink-coloured ones, if that's what strikes your fancy.

Coordinated strength
Kettlebells are a great workout tool to gain functional strength, endurance, and explosive power. From a personal trainer's perspective, kettlebell training is one of the best tools on the market for core conditioning.

In the fitness industry, we are not big fans of abdominal crunches as a way of training for a powerful core. The simple act of rolling one's shoulder blades off a mat will not train all the deep muscles of the abdominals, hips, glutes, and the lower spine to stabilize the rest of your body.

Now grab onto a kettlebell and start squatting with it or swinging it, and you have a different story on your hands. The body, in particular those core muscles mentioned, must now work together to stabilize the torso as well as to initiate the movement. You are now training what we like to call functional and coordinated strength.

Since all of the exercises are performed in a standing or lengthened position, you really get an opportunity to train your core muscles to be strong and stable. These important traits will help you excel not only in sport, but in life's daily activities as well.

One-Legged Deadlift

• Hold the kettlebell with your right hand and lift your left foot slightly behind you.
• Tighten your glutes and abdominals as if you are bracing for a punch.
• Slowly push your hips back while bending your right leg and descend until your upper body is parallel with the floor. Your left leg should rise up behind you.
• Let the bell touch the ground, then straighten back up by driving the hips forward.
• Keep your glutes tight and try not to let the left leg touch the floor.
• Come back up until the right leg is fully extended, tightening the quadricep muscles to straighten the knee.
• Aim for 10 to 15 reps and then switch arms and legs.

Kettlebell Swing

• Grab onto the kettlebell with both hands and stand with your feet wider than your shoulders.
• Squat down until your thighs are nearly parallel with the floor; immediately swing the bell in between the legs.
• As you come out of your squat, swing the bell up to shoulder height, using the hips to push the bell up there.
• That's one rep—try 15 to 20 in a controlled manner.

Squat and Press

• Stand with your feet hip-width apart and the kettlebell resting in your hand at shoulder height, on the outside of the forearm (your palm should be facing you).
• Pull your shoulders back and down and squat rearward until your thighs are parallel with the floor.
• As you come back out of the squat, press the bell up. Use the momentum of coming out of the squat to help drive the bell up and above the head.
• Bring the bell back to shoulder height and perform again.
• Perform 10 to 15 repetitions with one arm and switch arms.

Turkish Half Get-Up

• Lie face up on the floor with both legs straight, holding onto the kettlebell with your right hand straight above the shoulder.
• Bend your left knee, place your foot on the floor, and extend your left arm out by your side.
• Prop yourself up by using your abdominals and your left arm, while keeping the bell directly above the right shoulder and sit up until your back is straight. Keep your eyes on the bell throughout.
• Reverse the movement to return back to the starting position on your back.
• Perform 10 to 15 reps with your right arm extended and then switch arms.

Safety tips

Because kettlebell movements tend to be explosive and powerful in nature, it is important that you respect the kettlebell. If not, you may end up a kettlebell fatality instead of a kettlebell champion.

Follow these safety tips when using a kettlebell:

• Practise all movements without a kettlebell at first.
• If you can, get instruction from a professional trainer.
• When you are ready, start with a light kettlebell (see "Buying guide" sidebar).
• Modify your lever length and your speed if needed (master the technique with a slower speed to start, or hold the weight closer to the body to make it easier).
• Give yourself enough space. Some of the movements involve swinging and you don't want to send your workout partner to the ER with a concussion.
• Warm up before you begin to get the muscles ready for the workout.
• Keep it simple. I have been training with kettlebells for over a year now and there are still some exercises that I know I am not ready for.
• Wear gloves, or keep a towel handy. Your hands do sweat and sweaty hands can mean disaster when throwing a kettlebell around.

Buying guide

• If you are a healthy male, it is suggested that you start with a 35 lb (16 kg) kettlebell. For women a 17 lb (8 kg) one will do the trick.
• You may also want to purchase the next size down and the next size up to those weights. This enables you to choose the right weight, dependent on the exercise that you are doing.
• When purchasing a kettlebell, you only need to buy one. Unlike dumbbells, kettlebells are worked individually.
• Try to avoid ordering kettlebells over the Internet. Because of their weight you will pay a hefty fee for shipping and handling. Most fitness stores carry them.

About the Author

PJ Wren is a personal trainer who has all of her clients throwing kettlebells around. fitnesswithpj.com
© 2005 - 2015 ALIVE PUBLISHING GROUP

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Sturdy Planks

We all want a strong core that enhances performance and prevents injury. One of the simplest and most effective exercises to achieve this is the plank. Today’s plank is less scary then the ones pirates walked. But it needs to be performed correctly to avoid injury and provide maximum benefit.

Abs of wood

The plank is a simple abdominal exercise designed to improve core strength and balance. You can do it anywhere, and it requires no equipment and very little skill to perform. With summer fast approaching, this is the perfect exercise to add to your outdoor training routine.

Not only does this exercise build a stronger core, but it also improves strength in other areas of your body.

The plank is a popular aspect of isometric training. Isometric training keeps muscle length and joint angle the same for the duration of a given exercise. Isometric exercises

• are low impact
• enhance strength and stability and are great for rehabilitation
• require minimal time while still being effective

Plank benefits

Strength

The plank improves strength in your quads, glutes, back, shoulders, and chest. It aids reconditioning after an injury. But most of all, it targets the three major abdominal muscles: rectus abdominis, obliques, and transversus abdominis. These muscles play a key role in protecting your spine during activity.

Better posture

When performed correctly, the plank can improve postural deficiencies, making you look and feel better. Weak core muscles can contribute to poor posture, leading to unhealthy movement paths during activity. This is a major problem because many of us spend too much time sitting each day. Strengthening core muscles can resolve many of the issues associated with long periods in a chair.

Effective warm-up

The plank is a great way to warm up muscles before sport or activity. It helps activate the nervous system, as well as many major muscle groups throughout the body. At the same time, it won’t overload the muscles and cause unnecessary fatigue. Whether you are preparing for a run on your favourite trail or to surf a rugged stretch of coast, incorporate a few sets of planks beforehand to help wake up dormant muscles.

With all those benefits, you may want to go plank-wild, but remember: rest and recovery are extremely important for injury prevention and improved strength. Core muscles should not be trained every day, so be sure to schedule rest days.

Better than crunches?

A 2011 study found that planks keep core muscles more than two times as active “compared to a traditional trunk flexion and extension exercise.”

Even though planks and crunches both work core muscles, the plank activates more muscles throughout your body and helps to create more effective stabilization through your spine and hips. Strong stabilizers around your core are vital to your overall health and performance in almost every activity. Runners, cyclists, swimmers, and summertime sports enthusiasts can all benefit from this exercise.

Lastly, planks are generally safer than crunches and sit-ups and can actually help prevent lower back pain. Traditional sit-ups put a lot of stress on your lower back and neck and can increase your risk for back injury.

Planks, however, may raise blood pressure, so speak with your health care practitioner before incorporating planks into your workouts.

Starting off

When performing a plank, correct form is essential in order to protect your joints and target the right muscle groups. Here are a few tips to perform an effective front plank.

• From a push-up position, lower your forearms to the ground, ensuring your body forms a straight line from your ankles to your head.
• Squeeze your butt to activate your glutes and neutralize your hips.
• Tighten the core muscles of your abdomen.
• Position your elbows directly underneath your shoulders and look straight down at the floor.

Holding

Your level of experience and core strength will determine how long you can hold the plank position. If you are a beginner, start with two sets, holding each one for 20 to 30 seconds. As your strength improves, increase the amount of time each set is held for. Once a 30-second hold becomes easy, you can also add variations, such as lifting one foot or arm off the floor.

Progress slowly and don’t increase the duration of each set too quickly. Listen to your body, and remember that quality over quantity is the key to success. If you begin to break form but persist, the plank can do more harm than good.

Adding variation

When you feel ready, try different forms of the exercise. Incorporating tools such as an exercise ball or half-ball is a great way to challenge your physical strength and mental focus. Here are a few intermediate and advanced variations to try.

Side plank

This variation targets the oblique muscles, which are important core stabilizers.

Lie on your left side with your knees straight, glutes engaged, and back straight.

Prop yourself up on your left elbow and forearm, ensuring your elbow is under your shoulder.

• Brace your core by contacting your abs.
• Raise your hips until your body forms a straight line from your ankles to your shoulders.
• Hold this position for 15 to 30 seconds.
• Switch sides and repeat. Complete two sets.

Side plank with abduction

This variation of the side plank will further target your glute muscles.

• From the side plank position, lift your top leg just higher than hip level and slowly lower it back down.
• Keep your spine lengthened and ensure your glutes and abs are engaged.
• Perform 8 to 10 repetitions on each side.

Front plank on exercise ball

This variation requires additional core strength to counteract the movement of the exercise ball and is a great intermediate exercise.

• Adopt a posture similar to a front plank, but position your forearms on an exercise ball.
• Ensure your legs are straight, core is engaged, and elbows are positioned underneath your shoulders.
• Hold for 30 seconds, working up to one minute as you get stronger.
• Perform 1 to 2 sets to begin with; work up to 3 to 4 sets.

Plank walk-up to push-up

This dynamic variation will build strength in your arms, shoulders, and chest.

Get into a push-up position with your hands positioned under your shoulders, arms fully extended.

• Starting with the right side, lower your elbow to the ground exactly where your hand was positioned.
• Lower your left elbow in the same way.
• From this front plank position, return to the starting push-up position.
• Perform 8 to 10 repetitions leading with your right elbow.
• Then complete 8 to 10 starting with your left side.

About the Author

Michael Foston, ASc, BCRPA PT, believes in the work hard, play hard concept and understands having a strong core is important for performing optimally in activities he is passionate about.
© 2005 - 2015 ALIVE PUBLISHING GROUP

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Choosing Protein Wisely

Our bodies need protein to build strong bones, muscles, skin, and cells. Because we can’t store protein in our bodies the way we can store carbohydrates, we need to make sure we eat enough protein every day. But is all protein created equal?

Alexa Schmitt, RD, a clinical nutritionist at Massachusetts General Hospital, says that what makes a protein “good” or “bad” is its saturated fat content. Proteins that are high in saturated fats can raise your cholesterol level, which in turn puts you at higher risk for heart disease. Most adults need to eat 40 to 65 grams of protein each day. And though most Americans already eat more protein than they need, we don't necessarily eat enough of the "good" protein. So how can we make smart choices about which sources of protein to choose?

Good Sources of Protein

Here are a variety of protein choices you probably encounter every day:

• Meats. Schmitt says that salami, steak, and chicken with skin are meats that are high in protein but also high in saturated fat. A six-ounce steak, for instance, has almost all the protein you need for one day, but that same steak has nearly 75 percent of your daily saturated fat intake. Does this mean you have to give up your Italian sub sandwiches or Philly cheesesteaks? Not necessarily. Schmitt recommends moderation: “Try to eat these meats only once or twice a week," she says.
• Lean meats. Luckily, there are also leaner choices for die-hard meat eaters. Chicken, turkey, fish, and beef that is 95 percent lean are still high in protein but have less fat, especially the saturated fats that can lead to high blood pressure and high cholesterol.
• Soy. Schmitt says that soy proteins are rich in protein and low in saturated fats. She recommends edamame (baby soybeans) and vegetarian meat alternatives such as soy nuggets and veggie burgers. Look for these in the refrigerator case at your local supermarket. Edamame is usually served lightly boiled and salted, often as a part of Japanese and Chinese cuisine. If you don’t have an Asian specialty market near you, check the freezer section of conventional supermarkets, which sometimes carry edamame.
• Beans, legumes, and nuts. All varieties of beans are good sources of protein and low in saturated fats, Schmitt says. Chickpeas, or garbanzo beans, taste delicious on salads or in hummus, a low-fat dip. Spicy vegetarian chili recipes can be a flavorful alternative to traditional chili. Legumes such as dried peas and lentils can also be used in chili and stews. And nuts, when eaten in moderation, are another good source of protein that is not high in fat.
• Dairy. Dairy products are often overlooked as sources of protein, but they are certainly worth mentioning, says Schmitt. Some dairy products are higher in saturated fat than others. She recommends the low-fat versions of cottage cheese, Greek-style yogurt, and ricotta cheese, not only because of their value as a protein source but because they also make an easy and convenient snack.

In addition to choosing good sources of protein, it can also be useful to plan your meals ahead of time. Advance planning can help you identify the foods that you tend to eat too much of, allowing you to make better substitutions beforehand.

What to Remember About Protein

When choosing protein sources, remember that while you might get the same amount of protein from high- and low-fat options, you run the risk of increasing your blood pressure and cholesterol levels by choosing sources with a higher fat content. Consider leaner cuts of meats and getting more of your daily protein from plant sources to protect your heart.

Copyright © 2015 Everyday Health Media, LLC

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