Cross Training with Kettle Bells - Choosing Traditional or Contoured

Contoured Kettle Bell by GoFit

Cross Training Indoors
As the weather gets cooler, especially here in the great northeast, I'm looking for ways to augment my cross training exercises with new indoor challenges. This year I've added some serious running in the mix and did the More - Fitness Half Marathon as well as the FlexIt Pink and Women's Health Magazine's Run 10 FEED 10, 10k's this year. Still even with all of the running, I've always made sure to include weight training on my off days. 

My Nordic Track Ultra Lift

Weight Machines VS Free Weights
As Kettle Bells fall into the category of "Free Weights" a weight lifting or Universal Machine constitutes an assisted lift. This means that the machine is doing some of the balancing work for you. The larger muscle groups get a good workout but the smaller tendons and muscle fibers...not so much. This is because just the act of balancing free weights calls into action more delicate attenuation. So which type of weight lifting should you do? I do BOTH. You'll find adding free weights to your weight machine routine to be a major benefit to muscle development. Using a machine is great for maintaining correct form and thus preventing injury but to activate the majority of muscle fibers possible, add free weights.

Free weights = dumb bells and kettle bells.

Kettle Bells - Traditional Round or Contoured?
So once you've settled on adding free weights to your workout, you'll want to look in to getting a kettle bell. Traditional Kettle Bells are very versatile and generally easy to handle. If you are a woman and just starting out, choose between a 15 lb - 18 lb bell. The regular kettle bells are usually constructed or cast as one piece with the handle attached. Some may be coated with vinyl or a rubber casing. Here is an example of a traditional kettle bell with a round "bell".

18 lb or 8 kg traditional or Russian kettle bell.

Conversely, you can now purchase a contoured kettle bell. I brought mine on Amazon. It is a GoFit Contoured & Coated 15 lb kettle bell. Since it is contoured on both sides, you do not need to adjust it to have the concave side against your skin.

So here's the issue. SOME of the kettle bell exercises require that you "rack" or allow the kettle bell to rest on your wrist between exercises. If you look at some trainer's videos, i.e. The Kettle Bell Bombshell, she recommends wearing padded wrist guards. This is because working out with traditional kettle bells can cause significant bruising on your wrists.  While I do use weight lifting gloves when exercising with my contoured kettle bell, I do not need wrist guards/pads and have had no bruising from using it.

This coated and contoured kettle bell is concave on both sides.

Correct Form is Key
The key to kettle bell success is to make sure your form is correct no matter which type you choose. My GoFit Contoured 15 lb Kettle Bell came with instructional videos specific for that bell. My favorite move is the overhead press which requires the bell to be racked in between reps. Using a contoured kettle bell is VERY comfortable and secure. I have small hands so the iron handle isn't comfortable to grip without padded gloves. Even so, I've found the contoured kettle bell to be very easy to work with, especially if you are a beginner. Bruised wrists also are not an option. Who needs that?

So you choose. Just add free weights of various sorts and don't forget to try the newer, more versatile shaped kettle bells. 

6 lb weighted "medicine" ball

To insure optimal muscle development, give yourself rest days and or attack different muscle groups each session. Also be sure to grab some high quality protein after your workout. Right now I'm enjoying this Organic Naked Rice Protein (also available on Amazon), I just received from Naked Nutrition. Each serving gives you a serious 25 grams of Protein and 4.9 grams of Branched Chain Amino Acids. The flavor is pretty bland so I would recommend mixing in a banana, apple, cranberries or blueberries for a bit of added deliciousness.

Adding fresh fruits and vegetables to my organic protein powders.

Skinny Bitch Fitness Boot Camp

Are you sick and tired of being FAT?  The exercise DVD that needs no introduction!

 
Right off the bat I knew this was going to be a fun date! "Are you sick and tired of being FAT? Good. If you can't take one more day of self-loathing, you're ready to get buff."

While I'm not really a fan of DVD workouts, I read the Skinny Bitch Cookbook last year and then saw this spin-off video production. Now I've had great advanced aerobic sessions at Gold's Gym that were very high intensity. This has none of that making it well suited for beginners who need a little motivation to get off the couch.

That having been said, I do like the format of the Boot Camp Circuit which starts with the obligatory 5 minute warm up but then move into the 25 minute Interval Based Boot Camp.  I did the combined 30 minutes and it did raise my heart-rate. I think the only extra gear you'll need is a pair of small hand weights and a floor mat for the 10 minute ab routine that follows.  Other than that, you're ready to go.

A screen shot from an interval in the 25 minute Boot Camp

Former Junk Food Junkies
The hosts, Rory Freedman and Kim Barnouin have great chemistry and admit to being former couch potatoes and junk food junkies.  You'd never know it by looking at them now but I think this allows them to reach out to people who have given up getting rid of bad eating habits and learning to exercise daily. 

It is very true that it can take months to begin acquiring a taste for healthy foods. The point that they make is you need to workout along with a healthy diet. Cutting calories alone won't sculpt your body the way you want.

Overall Skinny Bitch Boot Camp is upbeat and fun. The core 25 minute Interval Program offers an regular and modified demonstration so you can pick which one is most comfortable.  An added bonus is the 5 by 5's: Five 5-Minute Quick Fix Workouts.  I'm not too sure about anything getting fixed quick but I will say after learning these moves, you'll have no excuse to take a day off from exercising.

Want some variety? Once the weather warms up, take your workout OUTside!

A video like this is a great motivator to get you out and take a Zumba, Jazz, Hip Hop or even Ball Room Dancing class. A lot in this video reminds me of the old Jazzercise classes in the 80's combined with the newer military-inspired workout many people are doing.  The reason why I mention dance based classes is that they tend to be less structured (more choreographed though) and more about having fun. Dance classes also tend to be very kind to your joints as most good studios have floating wood floors. I like to wear lighter leather dance shoes. Heavily padded aerobic shoes are not necessary and can actually throw off your groove!  Dancing is the sort of exercise activity you may tend to stick with but Skinny Bitch Fitness Boot Camp is a great cure for cabin fever.

Leo's Gioflex Slip On Jazz Boots for class

Weight Lifting Tips

Nordic Track NordicFlex : Weight bearing exercises are an important part of any cross training program.

I really enjoy walking, cycling, snowshoeing and skiing but the truth is, these are all aerobic exercises.  These are great for your cardio-vascular system but are non-weight bearing exercises. To torch fat, build muscle and bone density, you might consider adding lifting weights to your routine.

Muscle Strength Can Increase at Any Age
While we lose about 1-2 % muscle each year beyond the age of 30, this doesn't have to be the case if you start weight training. That's because studies have shown people can build muscle mass at any age.  That's a good thing because lean muscle:

Burns more calories when resting
Takes up less space making you look slimmer
Supports your skeletal system for better posture
Torches fat calories for up to 48 hrs after you stop

10 lb Kettle Bell

Danskin 3 lb weighted Toning Ball

Free Weights
You don't need to join a gym and you can use free weights like the new kettle bells or weighted "medicine balls" by Danskin. You can start with low weights and do lots of repetitions for toning but to get serious results you'll need to "put some weight up on the bar"!  Using heavier weights will not bulk you up if you are a woman.  We're just not engineered that way but you have to challenge your muscles so they will develop.
 
Weight Lifting Tip: Lift only as much weight as you can maintain correct form throughout the rep. If the lift is shaky or jerky, lower the weight until you can complete the motion smoothly.

Adding Weight Training to Your Exercise Routine
If you choose to join a gym, most will give you a complimentary trainer session.  The trainer should show you the functions and operations of each piece of exercise equipment but if you need specifics on building a personalized program, you may want to schedule a one on one appointment.  Discuss your goals and tell your trainer about the exercise you're already getting running, walking, bicycling, rock wall climbing, etc.  The trainer then can set up specific exercises to help improve your performance in these other activities and give you the needed rest days to make sure you have time to recover.

Nordic Track's Nordic Flex Home Gym

Location, Location
If you prefer to stay home, there are several weight training machines or benches on the market that will give you a comparable workout. Some people like the Bow Flex but I've found the footprint on that machine to be a bit too bulky. You could put it in the basement but unless you routinely spend time down there, any equipment stored there may not get used very much.

Nordic Track
If possible, set up your workout area and weight station in an location that gives you access to water and perhaps a television as it will help you stick to the program.  Also any area that offers you access to fresh air and sunlight is going to be a major plus. I've had my Nordic Flex UltraLift by Nordic Track for over 20 years and it still works perfectly.  A universal machine like this offers a very small footprint and allows for both a full upper and lower body workout.  It uses your own weight, (no stacks), with a system of levers and pulleys to give you a controlled, assisted lift.  Free weights are actually even better though because you use smaller muscle attenuation to control the full motion of the lift.  Right now my program calls for weight training 4 days a week.  I split upper and lower body exercises on alternate days for a better pump and blood flow to isolated muscle groups.

Exercise Chart

Weight Lifting Gear
Whether you decide to use a full universal system like what you find at a gym, a home bench press or just want to start with free weights you might want to have a few accessories on hand.

Gloves:You can use fingerless gloves with a bit of grip on the palms to help you hold the lat bar or kettle bell handles securely and comfortably.  You might have a pair of old cycling gloves on hand so you can use them.

Water Bottle: I like to fill up a thermal water bottle with ice and keep it nearby the machine.  Just being able to sip a cold beverage between sets is a major help and drinking something icy helps step up your fat burning metabolism.

Recovery Drink: You should always have a recovery drink ready for when you finish your weight training session.  Some people like chocolate milk.  I like to go one better and include a whey protein drink that helps with muscle recovery and growth.  Whey protein is very easy to digest and I like Reservage Organics Grass Fed Whey Protein which gives you a whopping 20 grams of protein per scoop.  It is absolutely delicious, hormone free and mixes in an instant with no lumps. 

6 lbs Toning Ball is soft and easy to grip

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