Kettlebell how many days

Rest and recovery are just as important as the workout itself. And since kettlebell training works most of the major muscles in the body, it is important to give recovery attention and avoid overtraining.

The amount of exercise you should do per week depends on how quickly you recover from each workout. You could exercise every day, given that it comprise easy movements and light resistance.

Your heart rate offers a more objective look at exercise intensity. In general, the higher your heart rate during physical activity, the higher the exercise intensity. You can calculate your maximum heart rate by subtracting your age from This is the average maximum number of times your heart should beat per minute during exercise. Once you know your maximum heart rate, you can calculate your desired target heart rate zone.

You can do kettlebell exercises every day. Start by doing kettlebell swings in sets of As you get stronger, you can add more sets to your routine. As a goal, aim to do 10 sets of 10 swings. Alternating different kettlebell weights will also give your body a chance to recover. If you choose a kettlebell that is too heavy from what you are used to lifting, you are more likely to experience muscle soreness or injuries. The American Council on Exercise also suggests alternating the number of reps and sets at each workout.

This prevents your muscles from adapting to the moves or from slowing your progress. The trick in an effective kettlebell workout is to keep your movement up for at least 10 to 15 minutes. Choose a kettlebell with weight that would allow you to complete 10 reps with good form. If you kept your swings lighter, focusing on quality rather than quantity, you could in theory perform swings more often than every other day, provided your muscles weren't getting sore.

Many kettlebell advocates actually recommend performing swings daily. Pavel Tsatsouline, who popularized Russian kettlebell training in the West, advocates doing swings every day based on a concept called "greasing the groove.

You must be careful though. Use light kettlebells, never go to failure and don't push it too hard. If you're getting sore after every workout you need to rein it in. You can not only perform the swing daily -- you can perform lots of swings for lots of days in a row. The 10,swing challenge is the ultimate swinging workout and requires you to do swings nearly every day.

The notion is simple -- perform 10, swings over the course of a calendar month. You should never starve yourself to lose weight; your body needs the nutrients from a balanced diet to stay healthy and strong, and to fuel all that physical activity you've added to your lifestyle.

But if you start with eating the Department of Health and Human Services estimated calorie needs according to your age, sex and physical activity level, that'll put you on track to maintain your weight. If you then make the already discussed increases to your physical activity and trim a modest calories per day off your calorie intake, that'll round out the 3,calorie deficit you're looking for — and put you on track for lifestyle and weight loss habits that you can continue over the long term.

When you plan your meals , make sure the focus stays on eating nutrient-rich foods such as whole grains, lots of fruits and vegetables, healthy fats and high-quality protein sources. Limit your intake of added sugars, unhealthy saturated and trans fats, and added sodium.

This will help ensure that your body gets the nutrients it needs. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Bailey is also an Anatomy and Physiology professor. Lisa Maloney, CPT. Lisa is a retired personal trainer with more than 4, hours of hands-on experience working with a variety of clients, from sports teams to weight loss and post-rehab populations.

She's also a professional writer. Kettlebell training is tough, but it produces results. Video of the Day. Tip In general, a safe rate of weight loss — with kettlebells or anything else — is about 1 to 2 pounds per week. Calories Burned During Kettlebell Workouts. Your Rate of Weight Loss.