What is a kettlebell?

A kettlebell is a cast iron weight that is shaped like a bowling ball with a thick suitcase-style handle. Kettlebells range in weight from 4kg (9 lbs) to 40kg (88 lbs).

How did kettlebells come into existence?

Kettlebells first appeared in Russia over 100 years ago. Originally kettlebells were used in fairs and markets to balance scales when weighing heavy objects. The Russian military began using them within their training regime because they demand an overhaul of all of the body’s energy systems simultaneously.

Who uses kettlebells?

Kettlebells are used by a variety of people including stay-at-home moms, business professionals, athletes, martial artists, law enforcement, firemen, military, and other people who are looking for a more efficient and functional workout.

Why train with kettlebells?

Kettlebells are the ultimate all-in-one fitness and strength/conditioning tool. Kettlebells promote strength, cardio, flexibility, and mobility all at the same time with a special emphasis on CORE STRENGTH. This type of training is perfect for those looking for ‘the most out of the least’ thus maximizing workouts. Anyone can gain noticeable benefits in 30-minute workouts a couple of times per week.

Are the kettlebell techniques difficult to learn?

At first, kettlebells look deceptively challenging. However, once you experience them, you will find that most people will be able to learn basic technique within 3-4 hours of hands-on instruction.

Why are you encouraged to ‘lock’ your joints when kettlebell training? Kettlebell training contradicts most traditional weight training. By ‘locking’ your joints you are strengthening tendons and ligaments. You also train your body in compromising positions, under careful surveillance, so you are hopefully able to withstand minor injuries or avoid injuries altogether in the future.

Do kettlebells hurt your back during certain exercises? Kettlebells don’t hurt your back if you are using correct form. At first, they look to be dangerous, which is correct, as are most forms of weight training if you don’t receive proper instruction.

Am I cut out to work with kettlebells?

Most people regardless of current or previous injuries, training background, age or physical condition will find kettlebells a refreshing break from the normal workout routine. Kettlebells are definitely more challenging but also extremely fun at the same time.

What type of results can I expect when using kettlebells?

Kettlebells develop a lean, strong, and graceful look. Many are amazed at how quickly they ‘feel’ the benefits. The energy you will receive from kettlebell training allows you to finish your workout ‘full of life’. You will also become less susceptible to injuries because you are training in all three planes of movement rather than a single plane which most traditional training methods address.

Can I get a total body workout using only one kettlebell?

Yes you can! The combinations are ENDLESS. The creativity of your kettlebell routine is ONLY limited to your own mind or your trainer’s mind.

Can I build strength without size with kettlebells?

Yes. Kettlebells address strength gain through the central nervous system than traditional weight training. You will feel more ‘connected’ after a few weeks of kettlebell training. You can build size with kettlebells but it takes a lot more time and effort but it takes diligent dedication to do so.

How do I know which weight to start with?

Most females will begin with either the 9kg (18 lbs) or 12kg (26 lbs.). Most males will begin with either the 16kg (36 lbs) or 24kg (53 lbs). Although you will be gun-shy when starting, most people rapidly move up to the next size kettlebell. Consult with Amber or Brad in order to best customize your needs.

What kind of footwear is worn during kettlebell workouts?

Bare-foot is ideal so you can have a better ‘connection’ with the ground, but another option is flat-soled shoes. Flat-soled shoes are highly recommended so you can ‘grip and feel’ the ground with your feet. Examples of some types and brands would be Adidas soccer shoes, Converse Chuck Taylor’s, Diesel, Puma, and Steve Madden just to name a few. You should avoid wearing ‘running’ shoes because the extra cushioning spells disaster for potential injuries when training with kettlebells.

What is ‘joint mobility’?

Joint mobility is creating and or re-creating a range of motion that already exists within the joints, muscles and other tissues of the body. Joint mobility is a combination of bodyweight calisthenics, tai chi, and dynamic warm-ups all complementary of each other facilitating new-found harmony throughout the entire body. Freedom of movement usually needs to be re-introduced to most people due to the aging process and/or conditioning of the way we think and move.

What is the difference between ‘joint mobility’ and flexibility? Joint mobility provides a life-simulated approach to movement. We live in three-dimensional world; therefore, we should train in a more realistic fashion. Joint mobility and kettlebells combine to provide a synergy unmatched in the health and fitness, strength and conditioning industries.

I’m 65 years old, weak, inflexible, and don’t have good balance. Can I use kettlebells and joint mobility?

Yes you can! Once you’ve been cleared by your physician you are ready to begin an exercise program. Kettlebells and joint mobility are EXACTLY what you need in order to reverse the aging process.

I have previous injuries including torn rotator cuffs, torn ACL, and a bad back. Will kettlebells help or aggravate these injuries?

Under close supervision, kettlebells and joint mobility will help all of these injuries become less, if not eliminate, all of these issues.

How do I get started?

Experience the Revolution by contacting Amber or Brad today!

Where are you located?

We train out of Victory Fitness Personal Training Studio in Woodbury, Minnesota. (click here for map and driving directions)

What kind of training options do you offer?

We offer technique-based workshops typically lasting 2-4 hours. Once you understand the basic techniques we train half-hour ‘team’ sessions (2 people per session) or group boot camp-style classes. Private one hour sessions are available upon request. We also are available for workshops upon request (contact Brad for more information).

Brad Nelson is a Minneapolis/St. Paul based certified Level II kettlebell instructor and strength and conditioning coach (CSCS). Brad is unwavering about getting you results through private or team training and workshops. For additional information or to witness a demonstration on how and why kettlebells are the single most effective tool for increasing strength, burning fat, general conditioning and teaching movement visit http://www.mtxeconditioning.com or contact brad@mtxeconditioning.com.

You’ve purchased your new elliptical trainer. You’ve assembled it, made the commitment to train on it 4 times a week for 30 minutes, and you’ve even purchased the latest pair of high-tech cross training shoes. Congratulations! You’re well on your way to attaining a new level of health and fitness. But let’s be sure that you’re not forgetting anything that could enhance your elliptical training experience.

There are many training accessories that we often take for granted when working out at a health club: things such as TVs, piped-in music, water bottle holders, book and magazine racks, heart rate monitors, and the list goes on. It’s often a different story when setting up an elliptical trainer in your home.

Below is a list of accessories to consider to enhance your elliptical training:

* Magazine and bookracks -- many elliptical trainers come with a built-in bookrack. However, this may be nothing more than a small ledge on the console that is not capable of holding more that a few sheets of paper. There is a large variety of bookracks to choose from that slip over the elliptical console and can hold even the largest of hardback novels.

* Hydration-Pak -- Some elliptical trainers are fitted with a water bottle holder, but the location may be awkward to access. Nathan has an ingenious concept called a Hydration-Pak. It is essentially a fanny pack that holds a water bottle and also has pockets for an MP3 player and nutrition bottle. All within easy reach during your elliptical workout.

* Heart Rate Monitor -- Again, many elliptical trainers come equipped with a heart rate monitor. There are two basic kinds –- a wireless chest strap variety and ones that are built-in to the handle grips. The wireless models tend to be more accurate. If your elliptical trainer is Polar-compatible you can purchase a third party Polar-compatible heart rate monitor and it will work with your elliptical. This is great for ellipticals that use the heart rate monitor to control resistance.

* MP3 Player -- if you like to workout to music and you don’t want to disturb the rest of your household, then this is the way to go.

* Weight Set -- an elliptical trainer is primarily a cardio training device. Sure, you can tone up your arms and legs, but it’s an aerobic exercise whereas muscle building is anaerobic. For a very small investment, you can purchase an adjustable weight bench and a pair of adjustable dumbbells and add weight training to your exercise program. This will not only buff up your physique, but will greatly assist you in fat burning since lean muscle burns more calories while at rest.

* Training Log -- it’s easy to get complacent about your exercise routine. Don’t just go through the motions each time you workout by doing the same pace at the same resistance level for the same amount of time. It should be progressive and the best way to achieve this is to record your training sessions in an exercise training diary. Download a free exercise training diary and use it to keep both your elliptical and weight training programs on track.

You may not need every elliptical trainer accessory in the list, but use it as a starting point and recheck it periodically as you advance in your elliptical training routine. You may find that some of the items begin to look a little more essential.

There are different types of wheelchairs available to buy today, at varying prices and quality. The type chosen will be down to the individuals users requirements. Wheelchairs can be either manually powered or electrically powered. In an electric wheelchair a battery will provide electricity to make the wheels of the wheelchair move.

Electric wheelchairs can be expensive so before making a big purchase you should consider certain factors. Certain things you probably want to think about are will both indoor and outdoor use be convenient, the weight capacity for the chair and the size of its user, what kind of warranty and service comes with the chair, how does the power source work, and what is the cost.

Electric wheelchairs are primarily designed to be used by those with very limited or no mobility. This can be caused by many factors. Because electric wheelchairs are controlled by the user through a small joystick this makes them easy to use and very maneuverable. When purchasing an electric wheelchair please bear in mind the additional maintainence and servicing that they require.

There are many variations available now. New technologies are being implemented to increase strength, durability and maneuverability. The front wheel drive models are easier to maneuver, but loose out in the speed department. Other options maybe the ability to fold the frame, different kinds of foot and arm rests and lights. You will also need to consider the overall dimensions of any chair before you make a purchase.

There is excellent help available on purchasing the correct chair. If you want any further information then please visit our site.

When it comes to purchasing an elliptical trainer you have four choices in where to buy:

1. Mass Merchant

2. Fitness Specialty Store

3. On-line Distributor

4. Used from a private individual

I would discourage you from option 4 since quite frankly, it’s very risky to purchase a used elliptical trainer. By their nature, elliptical trainers can be expensive to repair and you most probably won’t receive any kind of warranty with a used elliptical. So be careful.

A fitness specialty store will carry the higher-end ellipticals costing upwards of $1000 and well beyond. They will carry light commercial to commercial-grade elliptical trainers such as Precor, Life Fitness, SportsArt, and others. These are excellent brands and I encourage you to at least have a look at them since quality is extremely important when considering an elliptical trainer. This will also provide a basis on which to judge other elliptical trainers.

You will most likely find knowledgeable sales people in fitness specialty stores, but not always the lowest prices. The salespeople typically work on a commission basis and you may find them to be on the aggressive side. However, don’t let that deter you from test-driving and researching ellipticals at these stores. Just don’t get pressured into buying just yet.

Mass Merchants such as Wal-Mart, Sears, The Sports Authority, and Dick’s Sporting Goods carry the lower-end ellipticals. You can find some good values here, but it’s extremely important to understand exactly what you’re getting. Elliptical trainers in this price range can wind up costing you more that you expect in repairs and down time. I don’t recommend any elliptical trainer that retails for under $500.

Though it may be tempting to go for that $150 elliptical machine from Wal-Mart, you may wind up regretting it soon after you get it home. The salespeople at these stores, though typically friendly, aren’t always the most knowledgeable about elliptical trainers and the quality behind them.

If you are sold on elliptical trainers from ICON Health and Fitness such as Nordic Track, Reebok, and ProForm then I highly recommend that you purchase it from Sears. In fact, you may want to purchase it from the Sears on-line store. You can even purchase your Sears elliptical on-line and pick it up at any of their retail stores. Sears has a good reputation for handling repairs and exchanges during the warranty period.

Some of the best deals on elliptical trainers can be found on-line. Besides frequent sales, on-line distributors often provide free shipping and free extras for ellipticals over a certain price. Having the elliptical delivered right to your door can be a huge help since you won’t have to schlep a large, heavy box home as is the case if you purchase from a mass merchant.

To best answer the question -- "Where Can I Get The Best Price On An Elliptical?" -- is to try elliptical trainers off-line and buy on-line for the best deals.

Rich Rojas writes unbiased Elliptical Trainer Reviews and articles on health and fitness at http://www.ellipticalhome.com

A treadmill reader rack is a generic term for the basket which holds the varying amounts of instruments that the modern day treadmill offers the consumer as part of accessory pack that comes with your treadmill.

Bearing in mind the cost of a new treadmill, the quality of the machine itself should not surpass the quality needed, and expected, of the read out equipment that will come with it. In addition to the durability that one expects from a treadmill, the reader rack should be easy to use and give you the information that you require to complete your work out with the optimum effect. You really don't want to be worrying about the onboard computers when you are doing a 20k run on your treadmill!

The treadmill reader rack should offer good ergonomic designs, as well as an ease of use. They should supply the information that you require on a wide range of relevant statistics, such as calories used up, speed, miles (or kilometres) run and heart rate amongst other things.

In addition to statistics on your own personal well being during your work out, a treadmill should also offer lots of practical functionality. By that I mean the means to control the type of workout that you are experiencing, by altering the speed at which you can run, or the incline of the slope. In an ideal world, a good treadmill should also let you vary both of these factors during the course of a workout, to give you precisely the type of exercise that you are looking for.

Some treadmills are specially designed for the rehabilitation of either the athlete or the patient, but, in either case, the machine should give you all the information that you require. If you are a sports person or just someone in the recovery room, the right information must be delivered in order to fulfil the criteria of the treadmill that you are using to give you the maximum benefit.

Some machines actually go a stage further and go beyond the functional to what could only be described as luxury. What else could you call magazine racks and space for your MP3?

The onboard computers of some treadmills also allow you to program and save custom routines that you might have entered yourself.

Either way, a treadmill should give you what you need - you should not compromise on quality, nor functionality.

The article was written by Charlie Cory, who owns Home Fitness Online. Get fitter, feel better, live longer. Attain higher levels of fitness from the comfort of your own home.