Knowing if you should be resting today or performing kettlebell workouts is vital to your fitness goals along with reducing the risk of potential injury. Exactly how much exercise you need on a daily basis depends on the type of lifestyle that you want to maintain. It is recommended by most experts that you should exercise at least 20 minutes per day three times per week. Increasing the amount of time you workout should only be considered once your body has acclimated to the initial routine. Many athletes workout 5 times per week for hours each session. The key component in any workout routine is simply creating the time for it and doing it.
What to consider when designing your kettlebell workouts?
Each person is unique and will respond differently to the same training workouts. Your climate, elevation, genetics, previous injuries, body type, diet, sleeping habits, and motivation will all play into how your respond to your workouts. Individuality means that some will naturally become stronger than others and some will have better endurance than others. Do not be discouraged if your body does not gain strength quickly, you could very well have more endurance than others.
The body will adapt to workouts over time and in small increments. While it may not be visible on a day to day basis these changes are happening. The only way truly realize the adaptations in the body is to take measurements on a frequent basis and log them in a journal. If you do not like to take the measurements do not be surprised if you wake up one day and your clothes do not fit so well.
For a training program to have an effect, the intensity of workouts must be higher than normal everyday activities. Strength will not improve if your heavy lifting consists of a 16oz curl nor will endurance if your longest walk is to the parking lot. Overload will cause the muscle fibers to grow stronger and bigger in order to handle the extra load.
As the fitness level improves one must increase intensity duration and frequency of workouts to ensure overload. This is true for both cardiovascular endurance and strength. With each adaptation to the current overload, you must systematically increase the overload for continued results.
Specificity means that you awesome at what you practice. If you are constantly doing the kettlebell swing in your workouts then you will get faster and stronger with that exercise. Conversely if you never practice the Turkish Get Up then you will not receive the benefits from those workouts.
For any workout routine to be effective whether it is kettlebell workouts, weight training, martial arts etc. it must be consistent throughout the days, weeks, and months ahead. Working out once a weekend here or there will do nothing for your overall physical fitness and may increase your chance of injury.
As the body exerts itself with hard exercise it needs time to recover. Most experts agree that 48 hours is needed for the muscle groups to recover between very strenuous workouts. Let’s say you workout biceps on Wednesday you should not workout them again till Friday, however there is nothing wrong with working your triceps or other muscle groups on Thursday. This example still allows sufficient time for recovery. Sufficient sleep and a balanced diet will also aide in your recovery process.
In order to obtain a balance in overall fitness one must not only perform the activities that they enjoy but also the ones that you do not. If you enjoy the cardiovascular component of a particular exercise you may naturally want to perform other exercises that contain cardiovascular and endurance components. This does not mean that you can ignore the strength component of other exercises. There must be a balance in activities to achieve awesome overall fitness.
If you only perform the kettlebell swing then it will not be long before you are bored with it and may even give up your fitness goals. As with most things in life variety is a key to success.
If you workout for two months consistently then have an unexpected delay in your routine for a month all your gains will be lost. With fitness workouts it takes longer to build up than it does to tear it back down. We all know that “life happens” and some things are just out of our control. The more gains that you have from working out the less you will be affected when life throws you a curve ball and can not work out for a period of time.
Ever had too much of a good thing? As with life all things must be done in moderation. Kettlebell workouts while you are injured would not be the smartest thing to do now would it? Know your limitations and do not push it to the extreme.