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Medicine & Science in Sports & Exercise:
doi: 10.1249/01.MSS.0000354976.70940.da
B-34 Free Communication/Poster - Resistance Training: MAY 27, 2009 1:00 PM - 6:00 PM ROOM: Hall 4F

Metabolic Demand Of A Kettlebell Workout Routine: 1811: Board #161 May 27 3:30 PM - 5:00 PM

Castellano, Janna

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Author Information

St. Cloud State University, St. Cloud, MN.

(Sponsor: David Bacharach, FACSM)

(No relationships reported)

Kettlebell routines work to train the body as a whole by improving function, stabilizing joints, and rehabbing athletes after injury. However, the metabolic demand of a single kettlebell routine as it compares to other modes of exercise has not been determined. The purpose of this study was to measure oxygen consumption while completing a kettlebell routine in an effort to accurately determine oxygen consumption and thereby caloric expenditure during the routine. Ten subjects (5 male, 5 female) completed multiple cycles of nine different kettlebell exercises in succession, with each cycle lasting approximately 5-7 minutes. Subjects went about the routine at a self selected pace using earthier a 10 lb kettlebell (females) or a 20 lb kettlebell (males). Throughout the routine, oxygen consumption (VO2) and heart rate (HR) were measured continuously (Oxycon Mobile, Cardinal Health, Inc.). Total test time ranged from 14-22 minutes. Mean values were determined for HR and VO2 for each exercise, as well as for the entire routine. An overall average for HR and VO2 was calculated for males and females. The Weir equation was used to calculate per minute caloric expenditure for each subject and to generate a mean caloric requirement for the kettlebell exercises and overall routine (See Fig. 1). Results indicate this kettlebell routine provided a metabolic demand equal to that of typical exercises such as treadmill walking on an incline, stationary cycling, elliptical exercise, stairmaster or running. These data also demonstrate kettlebell activity could be used as a viable form of cross training to maintain health and improve overall fitness.

Figure 1
Figure 1
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The study was funded by a grant from c/it/2/believe/it, LLC. Mpls, MN, a distributors of kettlebells.

©2009The American College of Sports Medicine


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