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(9/14/2011)I remember when I was first introduced to Kettlebells in New York City about 10 years ago. Looking at an intimidating cast iron weight shaped like a cannonball with a handle, I wasn’t sure what to do with her. Once I became familiar with her temperament and a few basic movements; my heart-felt like it would come out of my chest. After a brief encounter, it was clear that I stumbled onto something great! My traditional relationship with fitness had me separating cardiovascular training from strength training. The Human body is designed to be powerful, fast and flexible. The traditional “gym” workout isolates the components of strength, speed and flexibility,  meanwhile Kettlebell training fully integrates components of power, endurance and elasticity.

TIME

Stop wasting time! You can complete a full body workout that includes cardio in 30 minutes. Theworkouts are composed of multi joint compound movements (using more than one muscle to perform a single movement). Due to the high intensity of training, your body burns more calories faster and longer compared to a low intensity 90 minute workout. This is a great bonus for the busy New Yorkerwith no time to waste.

SPACE

Kettlebells are the ultimate home gym, which can also be taken on the road easily. MostNYC apartments can’t accommodate a full set of weight and an elliptical trainer. All you need is a 6 by 9 area, one Kettlebell and you can have an intense, fun and effective workout. Due to the momentum and inertia created during use, the Kettlebell works multiple muscles at once and is functional fitness at its finest.

FORM & FUNCTION

When you work out with a machine you’re forced to move in a predetermined path of travel and can never correct any strength imbalances. Dumbbells have a tight center of gravity and mainly targets major muscle groups. A Kettlebell workout offers a different workout compared to machines or free weights. Kettlebells are oddly shaped with its mass off-center, requiring an individual to recruit more stabilizer muscles which mimic real life situations.

Exercises

There is a learning curve that comes with Kettlebell Training and it can’t come from a book or DVD. To get the most from Kettlebells, every beginner should take 3 private lessons from an expert just to learn the basics. Even the most basic of Kettlebell movements can provide a full body workout (including strength and cardio) within minutes.

History

In the 1700s Kettlebells were used as counterweights for Russian farm equipment. As Russian farm workers began working with them they became a favored fitness tool. Soon the Russians powers were not the only ones using them, military and Special Forces began training with them. In recent years, various athletes, celebrities and motion pictures like Rocky have helped spread their popularity.

About the Author:Steven Oberfest is an expert Kettlebell instructor with 10 years experience and the founder of Underdog Fitness in New York City.

Contact: Steven Oberfest at Underdog Fitness

www.underdogfitness.com

(646)644-9001

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By: Steven Oberfest, Top Personal Trainer at Underdog Personal Training NYC

Whether it’s a pre existing injury, or it’s something new…When do you know it’s time to stop? Stopping indicates failure, lack of toughness, no heart and opens the door to some teasing or self destruction.

Well Its time to shake the ego, If you feel pains in your joints, vertibrae, shoulders, groin or back-STOP immediately. This is called “bad pain”-it is you body speaking to you and warning you that something is wrong, and you should stop. Failure to listen to your body will almost guarantee injury.

Remember- your body is he only one who’ll never lie to you, listen to it when it speaks. Ignore it and you’ll be regretting it on the sideline.

As You lift more, you lift wiser- Train Hard, Listen To Your Body and avoid the sidelines!

Steve O