Enter the Kettlebell! Strength Secres of the Soviet Suppermen, by Pavel (Tsatsouline), $34.95, www.dragondoor.com, Amazon, etc.
Want to become a Superman? Well, Pavel himself (left) is a hoot, but he delivers the goods. Kettlebells have become fashionable and for good reason. You can do the workout at home and it works. It combines weight training and burst training. You can get a pretty complete workout in 10 or 20 minutes, but you had better learn the basics or you can get hurt.
Kettlebells have been the provence of he men, but this seems to be changing. There are now kettlebells and training videos for women. Want a great butt? Want a strong back and core? Want to escape the gym?
In case you've never seen one, a kettlebell is like a cast iron cannonball with a cast bail
handle. The standard kettlebell is 16 kg. or 35 pounds. The right weight for you is more a matter of your size and mass than your strength. The basic exercise is called a swing and involves bending down, with your back straight and grabbing the kettlebell between your legs. The move is to push with your legs and buttocks in a power burst, driving through your heels. The kettlebell will swing up without using any arm strength. The basic exercise is 10 swings with the right arm followed by 10 with the left.
I am a novice at this but I can tell you it feels great. Be careful or you will have a very sore rear end and legs even if you're used to working out. I strongly recommend that you either get with a trainer who really knows kettlebells and will teach you correct form or at the least, get this book and read the whole thing, do the preliminary exercises, and then look at this video by Anthony DeLugi. He has a few other YouTube videos and a website. Take it one step at a time. Use good judgement. Stop if it hurts. Be safe. Stay in control of the kettlebell at all times and it you lose control get out of the way!
Kettlebells are available locally at Play-It-Again Sports and Dick's Sporting Goods. A 35 lb. kettlebell costs about $70 at Play-It-Again.
For an experienced local trainer: Kevin Perrone
Learn Intu-Flow, Moderate, Sustainable Exercise for Pain-Free Health and Longevity Intu-Flow is a simple system of joint mobility that anyone can do. It
will make you feel great and can significantly improve your joint
health and overall sense of well being in just a few minutes a day.
Short Burst Training - Are Aerobics Really Good For You?
This is a patient handout I developed to explain the basic concepts of
burst training -- proven to be effective at balancing hormones and the
most effective exercise for weight loss. I like the X-iser, but you
can do burst training using many of Scott Sonnen's techniques.
Active Isolated STretching. The most effective and least painful way to stretch.
Aging Well. They say aging isn't for sissies but consider the alternative!
Whatever your health now you can take charge and make a positive
difference in how long you will live and how good you will feel.
Dr. Manlove
Disclaimer: The
entire contents of this website are based upon the opinions of Dr.
Manlove, unless otherwise noted. The information on this website is not
intended to replace a one-on-one relationship with a qualified health
care professional and is not intended as medical advice. It is intended
as a sharing of knowledge and information from the research and
experience of Dr. Manlove. Dr. Manlove encourages you to make your own
health care decisions based upon your research and in partnership with
a qualified health care professional.
These
statements have not been evaluated by the Food and Drug Administration.
Products discussed in these articles are not intended to diagnose,
treat, cure or prevent any disease. If you are pregnant, nursing,
taking medication, or have a medical condition, consult your physician before using any product.
© George Manlove. DC 2009
