Women are surprised to learn that there is a wonderful alternative to traditional cardio. In fact, they are delighted to discover that they can combine their cardio and strength-endurance training in short, very efficient training sessions. They no longer need to go jogging, sign up for expensive gym memberships, or train on monotonous cardio machines. There is a better way to improve cardio vascular conditioning, burn fat, and develop functional fitness.
About 90% of my training is accomplished using kettlebells. I use light to moderate weight kettlebells for non-stop cardio workouts, heavy kettlebells for strength training, and everything from light to heavy weight kettlebells for interval training. Yes, just a few kettlebells is all that is needed. I highly recommend kettlebell training for women of all ages and all fitness levels. Since the reasons are many, I decided to list them:
- cardio workouts (including warm up & cool down) in as little as 10 minutes
- get a total body strength workout in 10-30 minutes
- burn fat faster than with traditional aerobic training
- say “Good-bye” to hour-long workouts
- save time used for commuting to the gym and spend it with your family!
Build strength and improve stamina simultaneously
- both can be worked efficiently every day
- even when cardio is the focus, gains in overall strength will become significantly noticeable
- routines as short as 4 minutes yield measurable and immediate results!
Improve functional strength
- women need strong, healthy bodies to carry and deliver babies
- young mothers need a strong core to safely lift small children – often done while in compromising positions
- be strong and fit enough to play with your children; don’t settle for sitting and watching in the bleachers!
- plan, prepare, and expect to live an active lifestyle in the senior years
Convenient – Work out at home
- Indoors: family room, basement, garage, – even your bedroom!
- Outdoors: find a level patch of grass
- Carport: The roof shelters the level concrete floor from rain and ice – and you from getting a sunburn. Ideal for slow strength training.
- Sand Pit: can be build indoors or outside (don’t forget to rake in search for surprises left by the cat!)
- Anywhere: take it with you!
Never miss a workout!
- Bad weather? No need to drive to the gym.
- Kids are sick? No need to cancel training sessions or miss classes at the gym.
- Vacation? Secure a couple kettlebells safely under the seat of the car.
- Flying? Pack small kettlebells inside your suitcase (protected by the way too many clothes you packed!) – or – stow as a piece of luggage. The handles make it easy to carry!
Versatile: “The Hand-held Gym!”
- work just about every muscle in your body with a couple of kettlebells
- replaces the need for numerous pieces of gym equipment
- compactly stores out of sight in a closet or under the seat of your car
- don’t outgrow the smaller kettlebells; learn technique tips and exercise variations to make the lifts more challenging
- program design can be as simple or complex as you desire
- improve strength and stabilization of the core, shoulders, and knees
- greatly improve your grip strength
- train the entire body to work harmoniously together
- no prior strength training required to begin kettlebell lifting
- most kettlebell exercises are suitable for average, healthy women
- rapid progress will be made by high-repetition kettlebell training
- are wise to seek training under a certified kettlebell instructor
- kettlebell exercises are easily incorporated into current training programs
- perfect for off-season training
- “Carry-over” benefits have been documents by athletes in just about every sport
Meet specific goals
- improve upper body strength (which most women lack)
- slim your abs, hips, and legs
- balance out your physique: build or lose size in the appropriate areas
- get lean
- improve cardio
- become functionally fit with total body strength training
- protect yourself from carpal tunnel syndrome by improving grip strength
- Gym membership fees – a few kettlebells can be purchased with money saved from annual membership fees.
- Home gym equipment – a whole set of kettlebells can be purchased for the price on just one machine
- Living space: don’t sacrifice costly, precious living space for bulky equipment
- Only one kettlebell needed to get started. However, I recommend getting a 2-3 different sizes if you want to do all your training with kettlebells.
So, yes – “When Cardio Just Isn’t Enough . . . Pick Up A Kettlebell!”