Monday, January 25, 2010

Proven by Science...
Kettlebell Snatches burn more calories than almost any other form of sport or exercise!

Those who train with kettlebells know they are one of the top tools for fat-burning. Now, a study by the American Council on Exercise proves the anecdotal evidence to be true.

Click here to read the complete article from the Jan/Feb 2010 issue of ACE FitnessMatters.
Please refrain from studying the exercise examples too closely and instead see an RKC Certified Instructor who will teach you a much safer and more powerful way to perform them.

The ACE study shows that kettlebell snatches done Viking Warrior Conditioning style burn an amazing 404 calories in only 20-minutes (1212cal/hour)! The VWC protocol used in the study was developed by Master RKC Kenneth Jay and in this case involves 15sec of Snatches at a fast pace, followed by 15sec of Rest for up to 40mins straight.

Here are other examples of exercises that come close to this phenominal calorie burn (at least 800cal/hr for a 155lb person) :

Running, 10 mph (6 min mile) - 1126cal/hr
Running, 9 mph (6.5 min mile) - 1056cal/hr
Running, stairs, up - 1056cal/hr
Skating, ice, speed, competitive - 1056cal/hr
Skiing, cross-country, uphill, maximum effort - 1161cal/hr
Squash - 844cal/hr
Bicycling, >20mph, racing - 1126cal/hr
Bicycling, 16-19mph, very fast, racing - 844cal/hr
Bicycling, stationary, very vigorous effort - 880cal/hr
Boxing, in ring, general - 844cal/hr
Handball, general - 844cal/hr
Jai alai - 844cal/hr
Rope jumping, fast - 844cal/hr
Rowing, stationary, very vigorous effort - 844cal/hr

As you can see, all very fast-paced and high-intensity sports or activities! Try doing any of the above for 20minutes straight and tell me how that goes... The VWC protocol allows for equal Work/Rest intervals, making it possible to keep working at a high-intensity for the duration of the workout.

Now, take a look at calories per hour for some of the more common forms of exercise:

Aerobics, high impact - 493cal/hr
Aerobics, general - 422cal/hr
Basketball, game - 563cal/hr
Basketball, nongame, general - 422cal/hr
Bicycling, 12-13.9mph, moderate effort - 563cal/hr
Calisthenics (pushups, sit-ups), vigorous effort - 563cal/hr
Calisthenics, home, light/moderate effort - 317cal/hr
Frisbee, ultimate - 246cal/hr
Hiking, cross country - 422cal/hr
Jogging, general - 493cal/hr
Race walking - 453cal/hr
Rowing, stationary, moderate effort - 598cal/hr
Skiing, downhill, moderate effort - 422cal/hr
Snow shoeing - 563cal/hr
Swimming laps, freestyle, light/moderate effort - 563cal/hr
Tennis, singles - 563cal/hr
Weight lifting or body building, vigorous effort - 422cal/hr

The numbers tell the tale. Kettlebell Snatches rule!

See an RKC Instructor to get your form dialed-in and then get started, as Kenneth says "Like a Viking"!

Click here to order your very own copy of Viking Warrior Conditioning.

I could not have passed my RKC Certification Snatch Test without it!




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