Kettle Balls Explained

Kettle balls seem to be all the rage right now and for good reason. They’re a great way to see serious fitness results. Let’s take a look at what a kettle ball is and why you may want to include them in your personal fitness program.

What is A Kettle Ball?

While kettle balls, also known as kettle bells, may be new to your gym or fitness routine, they’ve actually been around since the 1700’s. A kettle ball is essentially a weighted sphere or ball with a handle on it.
Made from cast iron, they come in weights varying from 10 pounds to 106 pounds. They were developed in Russia and can be found at just about any gym or sporting goods store. Some of the increase in popularity is due to the show The Biggest Loser which uses them to help contestants lose weight.
This mainstream awareness of a kettle bell is great because it provides new options and awareness to the general public. However, because a kettle ball is a weight, they can be used improperly. Improper usage can cause serious injury.

How to Buy a Kettle Ball?

Best advice is to head to your second hand sporting goods store first. Kettle Balls can be quite expensive and a used one is as good as a new one. Cast iron wears pretty well. You can also find them in many specialty sporting goods stores. Ordering online is certainly an option however, they’re really heavy and shipping can cost more than the kettle ball itself.

How to Use a Kettle Ball

Lifting weights is fantastic for your health. Muscle looks great and it helps you have the best metabolism and fat burning possible. That being said, lifting weights is also a potentially dangerous activity. It’s strongly advised to have a personal trainer show you how to use them correctly.

Once you know how to perform key exercises with the kettle ball, then you can look into home workouts. You can create a workout yourself or purchase one of the many DVDs now available online and in your sporting goods or fitness store. When using a kettle ball, always make sure you have a spotter or someone to help you if you need it.

If you’re looking to add strength training to your home fitness program, kettle balls are a great investment. They don’t take up a lot of space and are easy to use. Visit your local gym for training on how to use them correctly and stay injury free.

Gym Versus Outdoor Workouts

So you’re getting ready to work out and you have to make a decision. Work out in the gym or get outside? It’s a tough call. Both have their pros and cons. Let’s break it down and compare.

Working Out In the Gym Pros

Climate controlled. One of the benefits to working out in most gyms is that they’re climate controlled. In the summer they’re a balmy 65-70 degrees and in the winter they’re a cozy 65-70 degrees. You don’t have to worry about the sun scorching your shoulders or getting rained on.

Variety. Another huge benefit to working out in a gym is that you have options. You may head to the gym with the idea that you’re going to run on the treadmill but then get there and decide to do the stair stepper or spin bike instead. And you can simply trot over to the weights and do strength training before or after your cardio.

Social connection. Now you don’t have to be social at the gym but you can. There are other people around, you can take a class and it’s easy to make friends.

Instruction. Most gyms also offer assistance. If you want someone to look at your form while you’re lifting weights, you can find a trainer. If you want help using some equipment there are people to help you. And you can hire a trainer to help you get and stay motivated. They’re right there and ready to help.

Facilities. Many gyms also offer coffee shops, juice bars, child care, saunas and hot tubs and other amenities that you just can’t get outside.

Working Out In the Gym Cons

Money. Belonging to a gym costs money and let’s face it. When many folks are cutting back a gym membership isn’t often on the required list.

People. Sometimes it’s nice to work out by yourself. You’ll never have a gym to yourself. And on the same note, when you’re running or working out outdoors you don’t have to worry that the last person to use the equipment didn’t clean it off.

Image. Sometimes it’s a bit much to workout at the gym. Maybe you worry about how you look or maybe you just don’t want to feel like you’re on display. When you’re outdoors it’s easier to feel inconspicuous.

Outdoor Workout Pros

Cost effective. Working out outdoors is free!!
Sunshine and fresh air. There’s really nothing more to say here. Sunshine and fresh air are good for the body and the mind.

Your own timetable and rules. Outside, you never have to worry about the equipment being used or have to wait in line.

Outdoor Workout Cons

The weather can change on a dime. It’s not much fun to be stuck in the rain or a lightning storm.

Emergencies. If you’re outside for your workout and you’re by yourself if something happens you’re kind of on your own. If you’re in a gym and you twist your ankle all you have to do is ask an employee to help you. If you’re out on a trail and you twist an ankle you have to rely on yourself.

Limited variety. Sure there are hundreds of different outdoor workouts but they’re not waiting, lined up along the wall, waiting for you should you change your mind. Nope, if you set out for a run then you’re going for a run.

Whether you choose an outdoor workout or a gym, there are pros and cons to both. Your personality, time limitations, budget and fitness interests will likely guide you in one direction or another. There’s no right or wrong answer. Just enjoy yourself!

Bikini Blast workout – 3 moves that really work

Bikini season is in full force. The days are long and hot and the pools and beaches are packed. If you’re not feeling up to putting on that bikini just yet, we have some great exercises for you. Add this bikini blast workout to your daily routine and get beach ready in no time.

Bikini Blast Workout Move #1 The Lunge

The lunge is one of the best moves you can do for a great backside. Here’s how to do it right:

Step #1 Stand with your feet shoulder-width apart.

Step #2 Take one foot and step forward so your knee is bent at 90 degrees and directly above your toes.

Step #3 Lower your body until your back knee is nearly touching the ground.

Step #4 Raise your body up and repeat the motion on the other side. Repeat on each side 8-12 times. You can add weights for extra resistance.To add more impact to the exercise, squeeze your gluteus muscles as you raise and lower your body.

Bikini Blast Workout Move #2 The Squat

The second move for a great bum is the squat. It should be noted, however, that if you’re going to do squats with a barbell (they’re really fun to do) that you absolutely need a spotter. The squat is an exercise where it’s easy to hurt yourself if you don’t have a spotter, particularly if you’re lifting at your maximum. That being said, you don’t have to lift a barbell to enjoy the benefits of a squat. You can use hand weights or no weight at all. Here’s the movement:

Step #1 Stand with your feet just about shoulder width apart.

Step #2 Bend your knees with the bar on your back until your hips come lower than parallel.

Step #3 Stand up. When you’re performing the move, really squeeze your glutes so you get the full benefit of the motion.

Bikini Blast Workout Move #3 Crunches

The final move for a great bikini body is a crunch. This exercise works your abdominals and oblique’s for flat abs and a small waist.
The movement:

Step #1 Lie flat on your back and bend your knees. Cross your arms over your chest.

Step #2 Contract your abdominals, bringing your shoulder blades off the ground a few inches. Be sure to exhale as you “crunch” and to keep your head and neck straight.

Step #3 Hold the movement at the top, breath, and lower back down until your shoulder blades just touch the ground.

Step #4 Repeat the movement until your abs burn and you can’t take it anymore.

You can add weights to this exercise by holding onto them with your hands across your chest. You can also add more to the movement by bringing your knees up as you lift your shoulder blades off the ground. This works your lower abdominal muscles.

The bikini blast workout only takes a few minutes each day and when coupled with thirty minutes of cardio each day, you’ll see results fast. Soon you’ll be the one at the beach everyone is envious of.

Hot Yoga

When it comes to yoga it seems there are almost as many styles of yoga as there are poses. If you’re interested in starting a yoga practice it can seem almost overwhelming. One type of yoga you may have heard of is called Bikram yoga. Another name for Bikram yoga is hot yoga. It offers many health benefits and it may be exactly what you’re looking for.

The History of Bikram and Hot Yoga

Yoga as a practice has been around for centuries. As humans naturally do, and as is intended by the practice of yoga, we make things our own. We mold them to fit our needs both physically, mentally and emotionally. In the 1970’s a man by the name of Bikram Choudhury took the Hatha yoga postures that he’d been taught and synthesized the movements into 26 postures. These postures or asanas are copyrighted and called Bikram or hot yoga. He also copyrighted two breathing techniques or pranayama that are part of the practice.

The Hot Yoga Difference

In addition to having 26 unique poses, hot yoga has some other special qualifications. For one, it’s hot. The ideal room temperature for a hot yoga session is 105 degrees Fahrenheit with a humidity level of 40%. This is to motivate sweating and detoxification.

The traditional hot yoga class is also not something you can squeeze in on your lunch break, it’s 90 minutes long.

Why choose hot yoga over another style of yoga? The postures and breathing exercises combined are designed specifically and systematically stimulate and restore health to every muscle, joint, and organ of the body. The heat helps your muscles stretch and strengthen.
The breathing exercises are designed to overcome our innate nature to only use about 50% of our lung’s capacity. So Bikram or hot yoga becomes a practice that improves flexibility, strength and cardiovascular fitness.And if you’ve ever worked out for 90 minutes straight, you know you’re going to be burning calories and fat.

Hot Yoga Equipment

Hot yoga is actually quite simple. The only thing you need to bring is a yoga mat and many yoga studios sell them or let you borrow or rent one. However, you may also want to bring a bottle of water so you stay hydrated during a hot yoga session. And you’ll want to wear lose fitting and comfortable clothing. Jeans and a wool sweater are not advised for a hot yoga session!

What to Expect from Your First Class

Because of the heat, it generally takes several classes or sessions before you become acclimated. It’s normal to feel dizzy and lightheaded. It’s important to not eat for an hour or two before a class and to make sure you go into the class well hydrated. Guaranteed, class will be strenuous but fans of Bikram yoga say that with time, dedication and focus Bikram yoga offers total body and health improvements.
Bikram yoga is not without controversy.

Many people question the validity of adding such extreme heat to exercise and warn that it may be dangerous. Additionally, there are Bikram yoga competitions which tends to ruffle the feathers of many yoga practitioners and educators. Yoga is generally thought of as a unifying experience not a competition.
Regardless of the controversy, if you’re looking to try a new form of yoga or would like to experience the benefits hot yoga promises, then it’s definitely worth checking out a class. The commitment is low because you only need a yoga mat and you may find it’s the perfect workout combining, strength, flexibility and cardiovascular exercise in one.